One trend that you should be noticing right away from these two studies is that the most critical factor in increasing muscle protein synthesis, both immediately after training and for the 24 hours that follow, is to take all sets to muscle failure.
That is the only way to recruit all of the fast-twitch muscle fibers and instigate enough metabolic stress. These data finally shut up all those strength-training experts who will try to tell that you shouldn’t train to muscle failure at least not on most sets. They claim that it leads to over-training and it can actually interfere with strength and muscle growth. Of course, the first thing that you’ll notice about most of these so-called experts is the fact that their upper arms barely measure 15 inches. And if their lack of muscle mass doesn’t tip you off, then that kind of nonsensical reasoning about muscle failure tells you right away that this “expert” does not understand the basics of muscle physiology and more specifically, never learned about the size principle. It also tells you that they haven’t been paying attention to the newer research that has been conducted, such as these two studies.
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12-11-2012, 04:28 AM #151
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12-11-2012, 04:29 AM #152
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12-11-2012, 08:46 AM #153
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12-11-2012, 09:20 AM #154
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12-12-2012, 12:43 AM #155
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12-12-2012, 12:45 AM #156
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12-12-2012, 12:54 AM #157
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12-12-2012, 01:44 AM #158
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12-12-2012, 01:46 AM #159
Yea.I mean it's not like in an entire ~2 years of training I somehow didn't hit failure, or didn't use dropsets, or rest pause, or other random techniques. But they were all "experiments" that didn't last long. I literally added like 75 pounds to my bench press hitting failure less times than I can count on one hand. Saying it's "necessary" is ridiculous.
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12-12-2012, 02:12 AM #160
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