Low intensity lifting

iVillage Member
Registered: 03-20-2003
Low intensity lifting
6
Mon, 10-12-2009 - 8:16am
There was an article in ACE personal training magazine about how lifting with light weights is just as effective as lifting with heavier. Kel, did you see this? If that's true, then everything we've been taught about heavy weights and fast twitch muscles is wrong. I want to find the study to read but the article said using light weights (40-60% of your maximum instead of 80% as they recommend), doing 8 reps, sets of 3, w/ an extra warm up set is just as effective for muscle development as heavy weights. Talk about major contradiction. I'm not quite buying it yet. I have to read the study.










iVillage Member
Registered: 07-09-2008
Mon, 10-12-2009 - 8:31am

My daughter recently told me that in her Stats class, she was taught that 80% of statistics you hear are false because the study is not done properly.

iVillage Member
Registered: 03-20-2003
Mon, 10-12-2009 - 8:50am

That's why I want to read the study. Not only are studies often wrong but the interpretation is wrong and journalists often confuse correlation with causality. I've read recently that there is no proof that saturated fats are bad for people--just the correlation that people who eat less sat fats are healthier than those who eat a lot. But what does that mean? Vegetarians are healthier than people who only eat buffalo wings?

Lifting heavy weights will build muscle and you'll never see someone bulky who picks up 3 pound weights. So, I want to see what they mean by "same muscle effects". With 3 pound weight vs 30 pound weight, you're using different types of muscles so it doesn't make sense. But, maybe with 25 pounds vs 30 pounds? Who knows. I'll reserve judgement until I can find the study.











iVillage Member
Registered: 03-15-2004
Mon, 10-12-2009 - 8:52am
No, I haven't seen that. If you find it online, post a link.
iVillage Member
Registered: 03-20-2003
Mon, 10-12-2009 - 8:53am
Did you see the latest issue? I must have gotten it Friday or Saturday. I'll look for it.










iVillage Member
Registered: 03-15-2004
Mon, 10-12-2009 - 9:04am
Nope. Haven't checked the mail in a few days. I'll look today.
iVillage Member
Registered: 03-20-2003
Mon, 10-12-2009 - 11:45am

Okay, I found the original study.

http://journals.lww.com/nsca-jscr/Abstract/2008/11000/Effects_of_Whole_Body_Low_Intensity_Resistance.29.aspx

This really is about super slow lifting which we talked about here years ago. You cut the weight substantially but lift much more slowly. I've read about people who swear by it but it's hard to go that slowly. The article in ACE touches on the speed but not as much as I think they should.