Now you don't have to train like weightlifters to have a perfect body. Learn the secrets of moderate weight swing. For a large number of years, athletes have known the truth that muscle mass and strength indicators can be increased solely by increasing working weights. At the same time, by using light weight in training, muscle tone can be maintained. Today we will try to answer the question, is it possible to pump up light weights in bodybuilding?
Why is muscle growth possible only when working with a lot of weight?
This assumption is based on the fact that different amounts of fibers are involved in the work. Scientists have found that to perform any movement, the muscles use the number of slow-twitch fibers (type 1), which is necessary for this. When they are tired, the body uses fast twitch fibers (types 2a and 2B).
The activation of the fibers of the muscle tissue is carried out through neuromuscular connections. The moment the muscles receive a certain load, a signal is sent to the brain that a certain number of fibers must be used to do this work.
For a long period of time, it was assumed that for this it is necessary to increase stress, more precisely, its intensity, or, more simply, to increase working weight. Almost all scientists agreed that fibers of the second type have a greater tendency to increase their size and strength.
In turn, type 1 fibers are more durable and work in conditions of light but prolonged loads. When applied to strength training, this refers to high repetitions. It was also assumed that the fibers of the second type would be activated only when necessary, after the slow fibers have used up their energy reserves.
Since bodybuilders have large muscles, for these purposes they deliberately achieve hypertrophy of the fibers of the second type, working for this with large weights. However, recent studies have questioned all previous assumptions and conclusions.
Some well-known bodybuilders underwent biopsies of muscle tissue, showing that they are dominated by type 2A fibers, and not 2B, as previously thought. Fiber type 2A is considered intermediate and combines the characteristics of fast and slow twitch fibers.
This fact may indicate that standard bodybuilding training, which includes from 8 to 12 repetitions in one approach, is able to give a greater increase in muscle mass, in comparison with training using large weights and a small number of repetitions. Both powerlifters and bodybuilders have sufficient strength indicators, but their muscle tissue hypertrophy is not as strong as it would be expected due to their constant training with high weights and low repetitions.
Several studies have been conducted on KAATSU training, which involves restricting blood flow to muscle tissue. This is achieved with a tourniquet that blocks the flow of large amounts of blood to the muscle tissue. As a result, there was a significant increase in muscle tissue when working with small weights. Scientists suggest that this became possible due to several reasons, the main of which is the local accumulation of products of overwork of muscle tissue associated with restriction of blood flow. Since muscle fatigue gradually increases with exercise, the brain receives a signal to connect to the work of type 2 fibers, which leads to their hypertrophy.
In another study, athletes used light weights with high tension in class, which was achieved due to a slower pace of movement compared to radiation, as well as forced muscle contraction in the upper position of the trajectory. During the experiment, athletes used weights that were 20 percent inferior to 1RM. For representatives of strength sports, such work is considered very easy. However, at the end of the study, the scientists noted the increase in muscle mass, which is very close in terms of the indicator to that achieved when working with maximum working weight.
The main factor in this case was the products of fatigue, which accumulated in the muscle tissues. This made it possible to attract to the work of fibers of the second type, as well as to release more anabolic hormones, for example, IGF-1 and somatotropin. The acceleration of hormone synthesis was due to a sharp increase in the level of lactic acid, which is a major product of muscle fatigue.
These studies were aimed at determining the difference in the levels of protein production in target muscles. At the same time, the level of contractile proteins and the synthesis of connective fibers were measured. This made it possible to establish a direct relationship between an increase in muscle size and muscle strength with an increase in the rate of muscle protein production.
It was possible to prove that when working on failure with a low weight, protein synthesis turned out to be maximum. This fact made it possible to hypothesize that low weight failure training promotes muscle fatigue more than high weights and low reps. These studies can be very valuable for those athletes who are recovering from injury or, due to their age, can no longer use maximum weights in training sessions. For muscle tissue growth, the athlete should maximize the amount of fatigue products in the target muscle.
All of the above is the answer to the question - is it possible to pump up light weights in bodybuilding? It is possible, but it is necessary to work on failure, achieving the maximum possible accumulation of fatigue products in the target muscles.
For more information on the benefits of small weights, see this video:
