The Best Way to Build Muscle

To get bigger muscles, you may not have to lift bigger weights. Experts recommend that we spend time each week doing strength-building exercises.

Many have suggested that to achieve muscle growth, you need to lift heavier weights. But a paper in a recent issue of Applied Physiology, Nutrition and Metabolism finds that may not be true.

Researchers tested several variables to see what works best for bulking up.

Option 1: Taking a heavy weight and lifting it a few times.

Option 2: Using a lighter weight and doing more repetitions.

The results:

Lifting more reps using lighter weights works just as well for creating new muscle protein. This approach does require that you do enough reps so that the last two or three are very difficult.

A sports medicine doctor or a qualified personal trainer may be able to help you come up with a workout plan that's right for you.

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