For what? Mechanical tension is the primary driver of hypertrophy. Why would I dramatically lower weight for some TUT?
These methods are marketed as a superior way to build muscle. They can absolutely be seen as gimmicks.
“Get this: Jordan trained only once a week and did just one set of 8 exercises. Each workout was completed in less than 30 minutes. Overall, he trained six times in six weeks and built 21.25 pounds of muscle. But almost two-thirds of his gains occurred during the first two weeks”
Who believes that? Darden makes the most outlandish claims.
At what point does lifting in the 3-15 rep range with progressive overload stop being effective for muscle growth?
Is there a difference? Mechanical tension is present in both instances and only one of several factors of muscle development. Strength can both be demonstrated and absolute, as described by Christian Thibaudeau et al.
Any strategy that exceeds the effort threshold will give results. Be curious and have fun with it!
Have you tried any Darden programs or techniques, or are you assuming things based on preconceived notions?
Just don’t confuse mechanical tension with external load. In fact, one study showed a 30RM having twice the stimulation as a heavier load at equal set volume. I’d say ‘mechanvial stress’ is more accurate as a stimulation. Cells adapt when stressed, not just ‘used’ within their capabilities.
So I think Darden style 4 up/4 down could be totally OK.
I’ve run a 12 week conjugate inspired routine that used slow tempos for about half the lifts, for 3 weeks during the middle. You still add weight and bust ass.
Is the study suggesting that one set of 30 reps is as stimulating as i.e 5 sets of 6 reps. I could only see that for perhaps rep pause type squats , if it could be tolerated. Otherwise I don’t think I buy it.
Fifteen men (21±1 years; BMI = 24.1±0.8 kg/m2) performed 4 sets of unilateral leg extension exercise at different exercise loads and/or volumes: 90% of repetition maximum (1RM) until volitional failure (90FAIL), 30% 1RM work-matched to 90%FAIL (30WM), or 30% 1RM performed until volitional failure (30FAIL)
The mRNA expression of MyoD and myogenin were consistently elevated in the 30FAIL condition.
however, MYO remained elevated (199%) above rest at 24 h only in 30FAIL
Conclusions/Significance
These results suggest that low-load high volume resistance exercise is more effective in inducing acute muscle anabolism than high-load low volume or work matched resistance exercise modes.
This study proves nothing with regard to hypertrophy. It did not measure actual muscle growth just MPS and signaling pathways in a single session.
MPS was higher in the 30RM after 24 hrs. but, how is the excessive fatigue/soreness going to affect the following sessions? You think someone is going to keep up 4 sets to failure using a 30 RM?
The person using higher load will be able to hit the muscle again in a couple days. The other is not going to be able to move.
What books have you read? If you are a follower of Dr. Darden I would think you would be familiar with which programs have worked for you? What worked? What did you like. Personally, I like the original: The Nautilus Book. Everything else is an arm of that. @OTay Yes I am over 60! . Your post had some truth to it. It made me, chuckle! Thank you! However, you forgot to mention pickle ball.
Most of these studies are relatively short term in duration. This is most likely due to a lack of funding, and boredom/compliance issues of participants and the data collectors.
No one uses 30 rep sets to get strong. All Olympic lifters and power lifters use multiple sets of low reps with large rest intervals. If not a competitor, one hard set will suffice to get as strong as needed for daily activities.
I am forced to admit I was wrong about the force-velocity curve vs. muscle recruitment. Even though actin and myosin connect in milliseconds, slower rep speeds allow more muscle bridges to actually develop. I was wrong.
Intense is just that. 30 reps are hard but not intense. Intense is more work in less time. Lifting weights for endurance seems nonsensical.
Lastly, certain claims of large amounts of muscle gained in a short period of time should be met with skepticism. The pictures don’t show that degree of muscular gains. Water weight, fat weight, muscle, who knows. We were not presented with enough information to come to a reasonable conclusion. Was the clients starved and dehydrated prior? Was there serum drug testing? 20 pounds of muscle in 6 weeks on 6 workouts is reason enough to be cautious of these types of claims.
Credibility in terms of posting history and reactive balance (seriousness). What are you hiding?
What good is you claiming to have posted photos when they are nowhere to be found? How old are you? How do you train? Experience/adaptations?
As I have said before, I don’t need yours and/or others approval for my self appreciation. With age comes maturity and more wisdom in terms of personal decisions. I have nothing to prove, though I still compete with myself. I’m trying to learn (preserve my curiousity) and continue to grow stronger, which is why I’m here (asking questions). This place also gathers some nice (wise) people!
For your info, I’m not blindly defending HIT or Darden here, as I’ve used and still apply various lifting techniques. They all have a place in resisting adaptation, and to get results. That said, there are jewels to be found following Darden strategies.
It shows exactly what I said, that 30RM induces almost twice the stimulation as heavier loads. It has nothing to do with training frequency or recovery. MPS ‘is’ hypertrophic stimulation.
the main point of posting this study, was in reference to how mechanical tension works with stimulation. External load has very little to do with it. And in fact, this study, many others, along with anecdotal reports over all these years (not to mention equal hypertrophy with BFR using external loads as light as 20% of 1RM) and that most people have had the most success with medium to medium lighter loads confirms this. If external load was even semi proportional to muscle growth, 1-3RM’s would show the most hypertrophy, yet they show very little compared to training with 6-20RM loads. That is why I posted that study, it wasn’t to promote training with 30RM loads, it was to show this point.
but on frequency, not sure how you are built but most of us can use higher frequency with lighter loads not with heavy loads. Heavy loads induce a lot of recovery factors into connective tissue and joints that lighter loads do not.
What RMs would you class as medium to medium lighter loads? Would that be the 6 to 20 reps that you mentioned elsewhere in the post? Or would you class it as a narrower window? Say 8 to 15?
