New paper on overall volume to build muscle.

BhangraPrince wrote: »

Looks like a serious read. What's the jist of it ?

Time under tension is the most important factor to building muscle.
In other words you can build muscle using light to moderate weight so long as intensity is high.

lorrpb wrote: »

BhangraPrince wrote: »

Looks like a serious read. What's the jist of it ?

More volume =bigger muscles, but there is no conclusive evidence about how that volume should be arrived at, because every study examined was done differently.

https://www.thieme-connect.com/products/ejournals/abstract/10.1055/s-0042-119204?device=mobile&innerWidth=360&offsetWidth=360

From Brad's Facebook post

"Our paper showing similar muscle growth between rest intervals of 30 vs 150 secs when training with light loads (40% 1RM to failure). These findings are counter to research showing better gains with longer rest when using heavier loading; perhaps any reductions in volume load aren't as relevant in light load training since the number of reps are already quite high. Also, it's another study showing substantial gains in hypertrophy both in the upper and lower body when using low-loads - you definitely can build appreciable muscle at a variety of repetition ranges as long as you train with a high level of effort!"

cathipa wrote: »

Thanks for posting! Has anyone determined how many sets are necessary since the summary above stated 40% 1rm to failure?

They're using %1RM to failure.
Generally speaking 70% 1RM is appx 10 reps +/-.
Calculate your 1RM from there and you'll be able to figure out what to lift.
Hell, set up a spreadsheet!