Thursday, February 22, 2007


All of my working out life I've been told that 12-15 reps in three sets is the best way to build muscle. It's obviously worked, because I have way more muscle than I had two years ago.

However, a physiology professor at the University of Connecticut, William Kraemer, Ph.D., suggests that "performing just a few reps with heavy weights activates hard-to-tone 'fast-twitch' muscle fibers that atrophy (hence the jiggly flesh) as you age."

He suggests shooting for 3-5 reps, three sets, and lifting the maximum amount of weight possible with good form.

Sounds fun and a real turnaround from what I'm doing now. Anyone have experience with this? Sounds like I could earn one of those t-shirts I've always wanted because they're just so seriously butch and macho: "Lift heavy or go home." I'm all excited just thinking about it.



Anonymous tater said...

I believe there is truth in what you heard. I saw a report (60 Minutes, perhaps) that Leslie Stahl did, in which her trainer was having her do exactly what you described. If Leslie is any indicator, it really works.

February 22, 2007 8:33 AM  
Blogger LSL said...

I thought that was only best for short-term build-up but not for long-term sustenance. My BIL said people do that before shows or competitions. I'll try to find out more :)

February 22, 2007 9:36 AM  
Blogger evilganome said...

What lsl just said. 2-4 weeks tops. It will help you go up on weight if you've plateaued, but you don't want it to become your regular workout. You'll just start gaining bulk and you won't be increasing strength. Also try working in drop sets. 12-15 your regular weight, drop down 5lbs and 12-15 more immediately after, drop and 12-15 more. That by the way is one set. You get to do 3-4. sets. Fun, huh?

February 22, 2007 10:15 AM  
Anonymous Anonymous said...

With prudence, it's worth a try. Different body type react as differently to exercise as other stimulu. Obviously, increased weight increases the potential for injuty, so take care.

--Freddy in P'town

February 22, 2007 5:55 PM  

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