OQM #9: How to calculate the minimum amount of weight to use for muscle growth
10/24/22 • 13 min
You don't have to lift super heavy to grow muscles. Studies show that you can gain muscle by using either light resistance OR heavy resistance, as long as the lift is taken close to failure.
However, there seems to be a minimum amount of resistance you need to use to grow muscles, and if you use any lighter, it doesn't seem to have much effect.
Dr. Payton and Dr. Shannon walk you through the process of calculating your one rep max, so you can work backward to figure out the minimum amount of resistance to use in each lift.
One rep max calculator
8 free Evlo classes
To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.
You don't have to lift super heavy to grow muscles. Studies show that you can gain muscle by using either light resistance OR heavy resistance, as long as the lift is taken close to failure.
However, there seems to be a minimum amount of resistance you need to use to grow muscles, and if you use any lighter, it doesn't seem to have much effect.
Dr. Payton and Dr. Shannon walk you through the process of calculating your one rep max, so you can work backward to figure out the minimum amount of resistance to use in each lift.
One rep max calculator
8 free Evlo classes
To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.
Previous Episode
#84: Is feeling the "burn" enough to stimulate muscle growth?
If you've exercised, you are familiar with the love/hate relationship you have with the "muscle burn." But what is this actually doing? Is it burning fat? Is it "toning" an area? Is it building muscle? Why is it happening? All these things are discussed in this episode.
0:00: Introduction
2:00: The “3 M’s” to muscle growth
3:23: 1st M: Mechanical load (How heavy should I be lifting?)
11:15: 2nd M: Muscle damage or EIMD
14:47: 3rd M: Metabolic stress or “the burn”
19:23: Barre and Pilates
22:55: Heavy lifting does not necessarily equate to high mechanical load to the muscle
24:55: Summary
To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.
Next Episode
#85: How to develop your abdominal muscles
There are many common mistakes with abdominal training—training your abs every day, doing super high rep training, or assuming that your abs get enough stimulation with your upper and lower body exercises. In this episode, I discuss all those myths and how to train your abs for hypertrophy (muscle growth).
0:00: Introduction
1:12: Core Stability Program
3:18: Muscle hypertrophy
6:52: Myth: “Everything is core work”
12:27: Myth: “You should work the abdominals for 5-10 minutes straight”
15:47: Myth “You should work your abdominals every day”
17:21: Summary
To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.
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