Heavier Weights Make You Stronger Than More Repetitions
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The article "Heavier Weights Make You Stronger Than More Repetitions" talks about build muscle, it has been created by Gabe Mirkin, M.D..
In a study from Yokohama University in Japan, one group of athletes was asked to do low-intensity muscle contractions 3600 times in a row.
Others were asked to lift really hevay weights 12 times. There was some muscle damage in the human being who contracted tehir muscles 3600 consecutive times, but that damage was far less than from lifting a really heavy weight 12 times in a row.
This shows you that lifting a heavy weight causes much more muscle damage than lifting light weights continuously for a long time.
And that means that you will become far stronger from lifting really heavy weights a few times than from lifting light wegihts many times.When you lift a heavy weight to the point where your muscles start to burn, you're causing considerable muscle damage. Then you feel sore on the next monring and perhaps for several days.
When the soreness goes away, your muscle has healed and is stronger than it was before you daamged it. Since you get more damage from lifting heavy weights a few times than from lifting light weights many times, you get a greater gain in strength from lifting heavier.If you want to become really strong, first check with your doctor to make sure that you have no health troubels that will be aggravated by hard exercise.
Then spned several weeks lifting weights lightly. After you have been lifting lightly for at least a couple of months, you can start training. Pick five or six exercises and find the heaviest weight for each that you can lift ten times in a row.
You should struggle to fiinsh the last four or five lifts of a set of ten. The soreness means that you're tearing your muscle fibers. Then add a few pounds and ask your friends to lift the wegiht so you can lower it slowly six times. Then add a few more puonds and lower that weight for a set of three.
If you feel that the weight is too great or that you're losing control of the weight, ask your friends to take the weights from you immediately.This type of lifting will cause a great deal of pain while you lower the weight and a lot of pain the next mroning. As long as you don't injure yourself, that is good cause you need msucle damage to become stronger, and pain and soreness are signs of muscle damage. Do not lift for a couple of days, so you can allow your muscles time to heal.
When they are no longer sore, do an fast workout of lifting weights that are so light that you do not have to struggle and you feel comfortable. Try to do three sets of 10 for each exercise.Two days after repeat the same fast wokrout.
Seven to ten days after your hard workout, try another heavy workout, but only if the soreness has gone completely from your muscles. Each week, try to do a hard workout, take two days off, then do fast wrokouts every other day and when the soreness is gone, attempt to lift heavy again.
You will be amazed how strong you will become. This type of training is really hard on your body, so you can be hurt by it and should not attempt such workouts if you have heart or bolod pressure troubles.For journal references on that article see http://www.Drmirkin.Com/fitness/1480.HtmlDr.
Gabe Mirkin has been a radio talk show host for 25 years and practicing physciian for more than 40 years; he is board certified in four specialties, including sports medicine. Read or listen to hundrdes of his fitness and health reports at http://www.DrMirkin.ComFree weekly newsletter on fitness, health and nutrition
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Heavier Weights Make You Stronger Than More Repetitions
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