6 ms·

Perhaps there's some unmeasured influence, but this study was looking only at the difference between growth within subjects vs between subjects. If the subjects

• sedivy94 10mo ago
  The activation energy or stimulus required for hypertrophy in untrained individuals is so low that it’s hard to differentiate the results. Studies like this absolutely need to be done in trained individuals if you want reliable data.
  • bluGill 10mo ago
    Most people are untrained so this is useful reliable data for most people. However for those who actually care about results: they are trained, or soon will be andthis data doesn't apply.
• raducu 10mo ago
  > not the mass used. Completely anecdotal, but when I was 18, in highschool, I trained in the gym in my hometown, supervised with a trainer, 12 reps per muscle group, very modest gains. I move to university, start reading a fitness forum where people were saying do max 6 reps if you want big gains. I also started supplementing with whey protein, and within 3 months the gains were spectacular, everybody noticed, I felt on fire, best time of my life, I miss so much how great I felt in my own body. I've seen other colleagues and how they trained -- I can say there was 100% correlation that those people who were not training hard also did not have big gains. People who had enough breath left in them to chat in the gym simply did not gain as much as people I saw as training hard. Also for me, the 6 reps to exhaustion felt completely different then 12 reps (again, to complete exhaustion) -- immediately after the training it felt amazing to be alive, the world became a comfortable place, my anxiety completely vanished, and in the night and morning after an intense training (especially the legs and back) the erections and libido boost were out of this world, something I never felt with the 12 reps regimen.
  • bendtb 10mo ago
    Anecdotally as someone who strength trained on a recreational basis the last 20 years (and run a marathon just to see if I could), nothing beats heavy lifting. A Strong lifts 5x5 program build around squat, deadlifts, bench and shoulder press can always make me feel pumped for the day!
    • matwood 10mo ago
      Same. Finding heavy lifting changed my life if I’m honest. The strength gains, body comp, and how I felt was amazing.
    • machomaster 10mo ago
      To maintain my health I supplement with iron. In a form of barbells and dumbbells. Shoutout to Barbell medicine. It is a good youtube channel by 2 lifting MDs (formerly associated with Starting Strength).
      • oarfish 10mo ago
        The podcast is where the real meat is, not all of it is on youtube. Best way to innoculate you against bullshit.
  • vidarh 10mo ago
    What do you consider gains? Consider that this paper looked specifically at hypertrophy (size), not strength. While they correlate, training for one or the other can be very different.. "Traditionally" the rep ranges recommended for hypertrophy has typically been significantly higher than the ranges recommended for strength, but the number of sets recommended is often also significantly higher, often translating to significantly higher total volume. > I've seen other colleagues and how they trained -- I can say there was 100% correlation that those people who were not training hard also did not have big gains. People who had enough breath left in them to chat in the gym simply did not gain as much as people I saw as training hard. Well, yes, but training with lower weights and higher rep ranges does not automatically translate to "not training hard". Having gone through a period of really high rep training, including for a short period doing 1000 squats per day as an experiment, mostly bodyweight, that was far harder exercise than when I 1RM'd 200kg. But the effects are different. I much prefer Stronglifts and Madcow but because I favour strength over size, and it's far more time efficient, not because you can't also get results with more, lower-weight reps.