Most bodybuilders and fitness enthusiasts trying to gain weight quickly are always told that to gain muscle mass they need to stick to heavy weights with low repetitions.
This weight training myth stems from many believing that “heavy, low-rep weights” are for “size,” and “light, high-rep weights” are for “endurance.”
Well nothing could be further from the truth.
In fact, if gaining muscle weight is a challenge for you, low-rep heavy sets could be a big mistake.
Why am I saying this?
Well, the European Journal of Applied Physiology published some research done on how different types of genes in the body respond to different training routines, depending on sets, weights, and repetitions.
What they discovered was significant.
First of all, there are basically two different types of genetic makeup for each individual:
1) ACE II
2) AS DD
In one of the studies conducted, scientists took 99 weight trainers and placed them in two types of exercise routines:
o A training program consisted of multiple sets for high reps and lighter weight (reps were 12-15 per set).
o The other workout consisted of several sets of low reps with heavier weights (reps were 8-12 per set).
What they found was that the weight trainers who had the most difficulty gaining weight and muscle had ACE II genes efficiently.
These individuals responded very well to the higher reps for the lighter weight program.
However, when they followed the lower reps for the heavier routine, they made no progress in terms of building muscle mass.
Sure, they may have gotten stronger, but we’re focusing on gaining weight and muscle size, not strength.
(No, size and strength don’t go hand in hand, as many would have you believe. Which is a big reason why most natural bodybuilders/fitness enthusiasts never really achieve their goals. They get stronger, but not larger. Is this the case with you??)
One of the reasons higher rep training is so much better for those who are efficient ACE II is because they have greater tissue oxygenation, which can increase contraction of the heart and skeletal tissue.
More reasons why higher reps are better than lower reps for heavy weights to gain weight quickly:
o The high volume of blood forced through the veins and arteries while training with high repetitions will carry with it important muscle-building nutrients to fuel the training muscles.
o Training with high repetitions improves capillary density (the thickness of the capillaries within the muscle).
o High repetition training increases the diameter (size) of blood vessels within the muscle.
o Training with high repetitions stimulates the formation of new blood vessels.
…..all of which are responsible for making your muscles bigger in size and mass.
(Hey, isn’t that what you’re looking for in the first place????)
Leave the heavy weights for low reps to the powerlifters.
