{"id":27951,"date":"2010-08-13T01:20:12","date_gmt":"2010-08-13T06:20:12","guid":{"rendered":"https:\/\/www.dietsinreview.com\/diet_column\/?p=27951"},"modified":"2010-08-12T18:53:48","modified_gmt":"2010-08-12T23:53:48","slug":"light-weights-just-as-good-for-building-muscle","status":"publish","type":"post","link":"https:\/\/dietsinreview.com\/diet_column\/08\/light-weights-just-as-good-for-building-muscle\/","title":{"rendered":"Light Weights Just as Good for Building Muscle"},"content":{"rendered":"<p><a href=\"https:\/\/www.dietsinreview.com\/diet_column\/08\/light-weights-just-as-good-for-building-muscle\"><img loading=\"lazy\" decoding=\"async\" class=\"alignright size-full wp-image-27973\" title=\"SPA-04II002-001\" src=\"https:\/\/www.dietsinreview.com\/diet_column\/wp-content\/uploads\/2010\/08\/woman-lifting-weights1.jpg\" alt=\"\" width=\"250\" height=\"254\" \/><\/a>All the old-fashioned mantras of weight lifting can be thrown out the window. Well, at least those related to pumping\u00a0 heavy iron.<\/p>\n<p>You don&#8217;t have to <a title=\"weight lifting\" href=\"https:\/\/www.dietsinreview.com\/diet_column\/04\/dont-exercise-its-bad-for-joints-and-morale\/\" target=\"_self\">lift heavy weights<\/a> to build muscle. But that doesn&#8217;t mean you don&#8217;t have to make an effort. While it&#8217;s often touted that you need to lift heavy weights to gain muscle, according to a new study conducted at McMaster University, you can get the same level of muscle building by using lighter weights. The key is to life the weights until you reach <a title=\"l carnitine supplements\" href=\"https:\/\/www.dietsinreview.com\/diet_column\/02\/benefits-and-side-effects-of-l-carnitine-supplementation\/\" target=\"_self\">muscle fatigue<\/a>.<\/p>\n<p>In the study, participants used weights based on a range of repetitions. The heavier weight they used was enough to fatigue them after 5 to 10 repetitions, whereas the lighter weight was an amount that the person could lift at least 24 times. Doing the higher reps of lighter weight worked just as well.<!--more--><\/p>\n<p>&#8220;Rather than grunting and straining to lift heavy weights, you can grab something much lighter, but you have to lift it until you can&#8217;t lift it anymore,&#8221; says Stuart Phillips, associate professor of kinesiology at McMaster University. &#8220;We&#8217;re convinced that growing muscle means stimulating your muscle to make new muscle proteins, a process in the body that over time accumulates into bigger muscles.&#8221;<\/p>\n<p>(via: <a title=\"muscle building\" href=\"http:\/\/www.sciencedaily.com\/releases\/2010\/08\/100811125943.htm\" target=\"_self\">ScienceDaily<\/a>)<\/p>\n<p><a href=\"https:\/\/www.dietsinreview.com\/slideshows\/beginners-guide-to-fitness\/\"><img decoding=\"async\" src=\"https:\/\/www.dietsinreview.com\/media\/slideshow_images\/beginners-guide-to-fitness\/beginner-fitness.jpg\" alt=\"View Beginner's Guide to Fitness Slideshow\" border=\"0\"><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>All the old-fashioned mantras of weight lifting can be thrown out the window. Well, at least those related to pumping\u00a0 heavy iron. You don&#8217;t have to lift heavy weights to build muscle. But that doesn&#8217;t mean you don&#8217;t have to &hellip; <a href=\"https:\/\/dietsinreview.com\/diet_column\/08\/light-weights-just-as-good-for-building-muscle\/\">Continue reading <span class=\"meta-nav\">&rarr;<\/span><\/a><\/p>\n","protected":false},"author":4,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[18],"tags":[605,832],"class_list":["post-27951","post","type-post","status-publish","format-standard","hentry","category-fitness","tag-free-weights","tag-muscles"],"acf":[],"_links":{"self":[{"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/posts\/27951","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/comments?post=27951"}],"version-history":[{"count":12,"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/posts\/27951\/revisions"}],"predecessor-version":[{"id":27982,"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/posts\/27951\/revisions\/27982"}],"wp:attachment":[{"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/media?parent=27951"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/categories?post=27951"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/tags?post=27951"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}