Another good one for you today with Dr.Brad Dieter where we talk all about instinctive eating, muscle gain with and without insulin and a lot more.
Yeah so some of the traditional guidelines that have been discussed we’ve now started to learn they’re not quite as clear as we, as had been promoted. So one of my main hobby horses has been repetition ranges, or loading zones. Looking at the typical hypertrophy loading zone repetition ranges always been thought to be 6 to 12 reps and to maximize muscle you’d want to train in this bodybuilding style of training – repetition loading. And what we’re learning, and I’ve carried out now multiple studies on this topic, is that really training through a wide spectrum of repetition ranges provided there is sufficient volume within the loading zones, can produce substantial hypertrophy and rather similar effects on muscle.
And that includes very light weights. One of my studies, actually a couple, have looked at the 25 to 35 repetition range which is very, as you know, very high. And often promoted or preached that it as insufficient to build muscle. And what we’re finding out is that you get robust hypertrophy through a spectrum of loading ranges. And there is though some speculation now that I have that combining these loading zones actually can maximize the response.
That having some lower repetition zone training, moderate repetition zone training, and high repetition zone training in certain, we don’t know the exact mix. Maybe having a theoretically, I would say having more of the 6 to 12 rep is using that as your base, and adding in your higher and lower repetition during training would ultimately maximize the hypertrophic response. So to me that was a biggie. And this is not just in newbies.
My research generally is carried out in trained, all trained individuals that have, usually on the average several years training experience, two to three days a week of training for several years. So these aren’t bodybuilders per say, but they are well-trained subjects who aren’t just getting newbie gains. And that was originally hypothesized by me. I tend to prove myself wrong in my hypotheses a lot because I had thought, when I saw some of the earlier research on, recent research by Stu Phillips Lab has done some, as well as some other groups, showing that this high rep training can actually promote roughly equal muscle growth. I thought it was newbie gains. I figured that it was just these guys would, they can get jacked on cardio if they haven’t done anything. And ultimately in well-trained subjects we’re finding that’s not the case. That they can get very robust growth from high rep training. So certainly that’s one to know.
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