Low-Load High Volume Resistance Exercise Stimulates Muscle Protein Synthesis More Than High-Load Low Volume Resistance Training in Young Men
Authors: Burd et al., 2010,
Plos One, August 2010, Volume 5, Issue 8
Commentary by Matt Jordan
Background
Muscle hypertrophy (increase in fiber size) is an important outcome of resistance training. Typical guidelines for developing muscle hypertrophy include repetitions in the range of 5-12 and loads in the range of 70-85% of 1 Repetition Maximum (RM). This type of loading mechanically stresses the muscle fiber and recruits the entire motor unit pool.
Not only can muscle fiber hypertrophy be stimulated by muscle contractions against high load but also by other forms of stress such as low load muscle contractions that restrict muscle fiber blood flow.
This may be an attractive option for developing muscle hypertrophy in populations who are unable to perform high load resistance training like athletes recovering from injury or in young developing athletes.
Purpose of the Study
This study attempted to evaluate the effectiveness of low load resistance training for stimulating muscle protein synthesis in the leg muscles of young recreationally trained male subjects.
Study Design
The investigators used three load conditions: (1) 90% of 1RM lifted until failure; (2) 30% of 1RM lifted for a controlled number of repetitions (equivalent to the work performed in the 90% condition); (3) 30% of 1RM lifted until failure.
Main Findings:
1. The low-load to failure condition was as effective as the high load condition for stimulating muscle protein synthesis at the 4-hour mark and more effective when measured at the 24-hour mark.
2. The load-load failure condition increased mitochondrial protein synthesis, which might benefit the aerobic system.
3. Muscle hypertrophy is not only a load dependent process but also a volume dependent process.
Limitations and Future Considerations:
1. They didn’t study an athlete population.
2. A training study should be done to confirm the benefits of this type of loading.
3. Future studies should consider loads in between 30% and 90% of 1RM as this is a very large range in intensity.
