According to personal trainer Caio Signoretti, it is necessary to have intensity and train until muscle fatigue
Even though we know that it is with hypertrophy training that muscles grow, how to increase muscle mass it is still a topic that generates doubts.
This is because many people don’t know whether the ideal is to favor higher repetition of movements with lower loads or higher load and fewer repetitions. However, according to a recent study conducted by Unicamp, the answer to this question is: anything.
Second personal trainer Caio Signorettithe best way to gain mass is through intensity, through high loads or through high repetitions, training until muscle fatigue.
Study sheds light on how to gain muscle mass
Conducted over eight weeks, the study followed 18 volunteers with different workouts: one part of them performed exercises with higher weights and fewer repetitions, while the other part performed more repetitions with lower loads.
In the group that trained with a heavy load, participants carried up to 80% of their weight, while in the group that trained with more repetitions to exhaustion, members lifted only 30%. The muscle mass of both groups was measured in the first and last training session and, at the end of the experiment, no difference in muscle mass gain and metabolic stress was observed between the groups.
According to Signoretti, for a person to gain muscle mass it is necessary to have intensity.
“The key is to generate sufficient effort by training with intensity. And training intensity can be achieved in two ways: with high loads and low reps and with low loads and high reps. So both really pay off depending on how it’s done . “, He explains.
“When we gain a lot of weight, at some point, the movement simply stops and we are unable to do more repetitions. But when this load is reduced and the stimulus is done more often, we also get fatigued and are no longer able to to perform the movement thanks to the ‘burning’ sensation of the muscle”, he adds.
However, the practitioner warns against the “plateau”, when a person does not see results in the body, as the muscle gets used to the stimuli it receives.
“It’s interesting that there is variation and that a periodic change in training is made. It could be every 30 or 40 days, depending on how often the person goes to the gym,” she suggests.
And he concludes: “In the first training exchange, for example, you can only increase the load of the exercises and do fewer repetitions. After 30 days, in the second exchange, continue to do the same exercises, but decreasing the load and increasing the repetitions”.
Source: Terra
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