Have you ever wondered how or why your muscles grow when you strength train? My mind was blown when I learned that it has been only about 50 years since science has figured out the mechanisms of how muscles work, and we are only scratching the surface of how and why they grow during strength training. Science is now using advanced mathematical techniques to uncover how we can optimize exercises for muscle growth.
In a recent article published by Cambridge University researchers have developed a mathematical model that can predict the optimum exercise regime for building muscle.
Researcher Dr. Ibata said, "I was excited to gain a better understanding of both the why and how of muscle growth," he said. "So much time and resources could be saved in avoiding low-productivity exercise regimes, and maximizing athletes' potential with regular higher value sessions, given a specific volume that the athlete is capable of achieving.”
Terentjev and Ibata set out to construct a mathematical model that could give quantitative predictions on muscle growth. They started with a simple model that kept track of titin molecules (protein that signals growth) opening under force and starting the signaling cascade. They used microscopy data to determine the force-dependent probability that a titin kinase unit would open or close under force and activate a signaling molecule.
Researchers determined that 70% of maximum load was the best amount to create the signal for growth without putting extra stress on the cell.
In addition to muscle growth, the model the researchers constructed can also give us insight into muscle atrophy (when the muscle deteriorates over time) and how much load and frequency is needed to mitigate this physiological response.
MY TAKE: This mathematical model echoes what strength and conditioning coaches have been saying for decades now: Most of your strength training should be done at loads of 70% of your maximums for best muscle growth. However, this does fly in the face of high rep workouts that are done with lighter loads to create growth. With my clients that are looking to gain lean body mass, we try to keep loads in the 70% range and hit sets of 8-12 shying away from working until failure (more on this in a later post).
If you are looking to gain some lean body mass, I’m here to help! Click the link below to start some intelligent, science based strength training today!