Down­load Su­per-fast Gains in 300 Reps

Hack into your phys­i­cal hard drive and ac­ti­vate your “satel­lite cells” to build brand-new mus­cle

Men's Health (Australia) - - ADVANTAGE -

THE DE­BATE OVER the most ef­fec­tive rep range has been con­tested ad nau­seam, but even those who give se­ri­ous thought to their train­ing tend to limit their an­swer to sin­gle or dou­ble fig­ures. In most gyms, push­ing beyond 25 reps in a sin­gle sit­ting is con­sid­ered the realm of the meat­head. But the lat­est sci­ence sug­gests that you should be do­ing more – a lot more. Re­search pub­lished in the jour­nal Medicine

and Sci­ence in Sports and Ex­er­cise found that by ham­mer­ing out 300 reps with light weights – quad ex­ten­sions, in the case of the study – you’ll hit the thresh­old for ac­ti­vat­ing the mus­cle-build­ing agents known as “satel­lite cells”. Th­ese adult stem cells are cru­cial for mus­cle re­gen­er­a­tion af­ter in­jury or gen­eral wear and tear, mul­ti­ply­ing and fus­ing to­gether where they are needed to form new, healthy mus­cle fi­bres. But it’s only by over­load­ing your mus­cles with high num­bers of reps that you’ll be able to “trick” them into build­ing new tis­sue.

The Dutch sci­en­tists recorded satel­lite cell lev­els 24 hours af­ter the 300-rep ex­er­cise was com­pleted and found sig­nif­i­cant ac­ti­va­tion in type-ii (or “fast-twitch”) mus­cle fi­bres, show­ing that the body’s re­pair mech­a­nisms had been suc­cess­fully duped. You may well re­ceive a few strange looks while you gri­mace through your last reps of 3kg dumb­bell curls, but go­ing the dis­tance reaps big re­wards. Hit re­fresh on your train­ing.


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