>One group did this six times a day for five days a week (6×5). The other group completed all 30 contractions in a single day once a week (30×1). Researchers also had a third group do six contractions once a week as a control.
>Results show the 30×1 group did not see any increase in their muscle strength over the four weeks. However, they did see their muscle thickness (an indicator of muscle size) grow by 5.8 percent. The control group doing six contractions a week did not see any change in muscle strength or muscle thickness.
This is already known. High reps will build muscle size. Low reps near max will build strength. These researchers need to lurk more.
Power lifting routines will gradually increase weight during a training cycle, with the goal of hitting a new 1 rep max (1RM) toward the end of 6 weeks or so. In weeks 4 and 5 you'll be doing sets of 2 or 3. Body builders will normally do lower weight for sets of 12 or more, targeting specific muscles.
>Results show the 30×1 group did not see any increase in their muscle strength over the four weeks. However, they did see their muscle thickness (an indicator of muscle size) grow by 5.8 percent. The control group doing six contractions a week did not see any change in muscle strength or muscle thickness.
This is already known. High reps will build muscle size. Low reps near max will build strength. These researchers need to lurk more.
Power lifting routines will gradually increase weight during a training cycle, with the goal of hitting a new 1 rep max (1RM) toward the end of 6 weeks or so. In weeks 4 and 5 you'll be doing sets of 2 or 3. Body builders will normally do lower weight for sets of 12 or more, targeting specific muscles.