Definition: "An ergogenic aid is any substance or phenomenon that enhances performance "
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09.09.2015 |
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Muscle growth is the same whether you do high-intensity or high-volume resistance training
Resistance training where you use weights with which you can manage 10-14 reps and take rests of several minutes in between probably results in just as much muscle growth as training that involves weight with which you can only manage 2-4 reps and one-minute rest periods. Sports scientists at the University of Central Florida write about this in Physiological Reports.
Study
On one occasion they did their weight sets at 70 percent of their maximal weight and rested for one minute between sets. [High Volume; HI] On the other occasion the men did their weight sets at 90 percent of their maximal weight and rested for three minutes between sets. [High Intensity; HI]
Results
The two workouts had no appreciable effects on the men's IGF-1 or testosterone levels. The concentration of growth hormone rose by more after the high-volume workout than after the workout with heavier weights. The concentration of cortisol also rose by more after the high-volume workout than after the high-intensity workout.
Conclusion
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