Download Super-fast Gains in 300 Reps
Hack into your physical hard drive and activate your “satellite cells” to build brand-new muscle
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.
FOR RESULTS AT HYPER-SPEED, LIFT LONGER AND LIGHTER.