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How the Gut-Brain Connection Affects Your Mood

Have you ever been hangry? If the word isn't familiar to you, the condition probably is. Have you ever lashed out a coworker before lunch? Have you barked at your spouse or your kids after postponing that afternoon snack?

12 July, 13:19450
Triathlon Triumph by BMW i will be held this weekend

On Sunday, July 14, the Moldovan triathlon championship, Triathlon Triumph by BMW i, will be held in the Valea Morilor Park, in Chisinau. On july 13, the children’s triathlon championship, Kids Triathlon Triumph 2019, will be organized as part of this event. This year, it will receive a national status.

12 July, 12:48500
What Are the Best Sports for a Good Workout?

Let’s face it, spending hours in the gym can sometimes feel like a real grind, especially if you prefer competitive or recreational sports over traditional cardio and resistance training workouts.

11 July, 12:07500
What's the Best Time of Day to Do Yoga?

In the simplest terms, the best time to do yoga is the time that works best for you. Since the key to accessing all of yoga's many benefits is a consistent practice over time (and hopefully long into the future), you need to find the routine that fits your lifestyle and works with your schedule.

11 July, 12:04440
18 June, 11:1578

No, You Don’t Have to Lift Heavy to Get Stronger

A loaded barbell isn’t the only path to building muscle.

When you hit the weights on your cross-training days, you probably think that the heavier you lift, the stronger you’ll get. And if you aren’t a fan of loading up the barbell, you may wonder if your workouts are actually working.

Good news: According to new research, you might not have to complete Arnold Schwarzenegger-level workouts in order to build muscle. As long as you go to failure—no matter the amount of weight you’re lifting—you’ll see results.

The 12-week study, published in the Journal of Strength & Conditioning Research, included 23 previously untrained women (ages 18 to 27) who were randomly split into two groups: Those who would be lifting at 30 percent of their one-rep max (low load) and those who would be lifting at 80 percent of their one-rep max (high load).

On weeks 1, 5, and 12, participants completed either 30 percent or 80 percent of their one rep maxes for four different exercises: leg extension, seated military press, leg curl, and lat pulldown—3 sets of 8 to 10 reps. On weeks 2 through 4 and 6 through 7, they completed two sets of each exercise to failure. And on weeks 8 through 11, they completed three sets of each exercise to failure.

All exercises were done at either 30 percent or 80 percent of their one rep max. The high load group completed fewer reps to get to failure than the low load group.

The results? Regardless of which group participants were placed in, they all achieved similar—and significant—increases in upper- and lower-body strength. From week 1 to week 12, each exercise saw the following one rep max increase:

  • Leg extension: an average of 24 percent strength increase
  • Seated military press: an average of 14 percent strength increase
  • Leg curl: an average of 26 percent strength increase
  • Lat pulldown: an average of 13 percent strength increase

Additionally, there were no differences in body composition between the two groups either.

Basically what it comes down to is time under tension, according to study coauthor Taylor K. Dinyer, M.S., C.S.C.S.. That means when the participants were using a light load, their muscles were exposed to the stress of the weight for a longer period of time.

“Previous studies have identified an increased time under tension leads to increased muscle protein synthesis—or the building of muscle,” she told Runner’s World.

When lifting lighter loads to failure, you may see an increase in strength because your muscles are being subjected to the load for a longer amount of time than if you don’t go to failure, according to Dinyer. Lifting to failure recruits more muscle fibers, and as your muscles start to fatigue, the whole muscle is “subjected to the training stimulus.”

When you lift heavier loads to failure, you still build muscle too, due to the specificity of the training weight and mechanical tension—or tension exerted on the muscle from the heavier weight, which leads to the recruitment of more muscle fibers during the lift—according to Dinyer.

“This subjects more of the muscle to the training stimulus, even though less repetitions are completed and the sets are shorter in duration. In addition, mechanical tension may increase the amount of proteins in the muscle required for strength development,” she said.

The good news is, you can lift lighter and still get good results, but you still need to push yourself—getting to failure is key. You know you’re at failure when you can’t complete another rep while maintaining proper form.

As long as you are lifting to failure, the amount of weight you choose doesn’t matter so much. In fact, going lighter than you think you should might end up making you stronger in the long run.

“Resistance training to failure at lighter loads is a viable option for individuals who desire to get stronger, but do not enjoy lifting heavy or prefer a muscular endurance approach to training,” Dinyer said.

source link runnersworld.com
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