Here’s another science-based quote on hypertrophy from respected researcher Chris Beardsley…
When a muscle is fatigued, the recruitment (force) threshold reduces. So high-threshold motor units are recruited at lower levels of force [lighter weights]. This means that when a muscle is very fatigued, it can display a very high level of motor unit recruitment, despite only producing a low level of force. Fatigue therefore contributes to hypertrophy by increasing the number of high-threshold motor units that can be recruited in any given muscular contraction with a sub-maximal load.
That explains how lighter-weight training with higher reps can produce growth. In fact, Drug-Free Mr. Universe and biomechanics expert Doug Brignole liked to begin with a 30-rep set to near failure into his 50s and 60s.
It works. A study by Schoenfeld, et al., showed that higher-rep training to failure produced somewhat better muscle growth than standard heavier lower-rep work. (See OMYM)
That’s a godsend for older geezer bodybuilders (like me) who don’t want to use—or can’t use—heavy, low-rep training any more.
You don’t have to blow out your joints to build muscle and use a walker around the gym as you age.
Till next time, train hard—and smart—for BIG results.
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