Did you think there was a Science to a Body building workout? Well the New Scientist now brings you top tips for the budding Mr Universe!
What is the best way to pump iron?
Standard advice for gym bunnies is to lift as much weight as you can in a training session. But Stuart Phillips and his team at McMaster University in Hamilton, Ontario, Canada, reckon this might not be the best way to build muscle. Instead, they suggest that slow and steady wins the race.
In Phillips’s study, men in their early 20s lifted weights with their legs over various periods at 30 and 90 per cent of the maximum weight they could lift. Phillips analysed biopsies from the leg muscles before and after each training session.
He found that the production of new muscle proteins was greatest when the men were lifting the relatively light weights – at 30 per cent of their maximum – until they were fatigued, and couldn’t lift any more.