Strike a pose..BUILD MUSCLE? & STRENGTH!!!

 

An In depth study on 'NO LOAD' Isometric contractions (POSING).

Studies show that you can in fact BUILD the same amount of muscle as you can with a (LOAD) weight lifting program. 

CHAPTER 6. CONCLUSION In conclusion, this study compared the acute skeletal muscle responses (muscle swelling, muscle fatigue and EMG amplitude) and long term muscle adaptations (size, strength and endurance) to No Load and High Load resistance exercise. In addition, we reported median ratings of perceived exertion and discomfort for each condition during all training sessions. The main research question for this study was to determine if long term muscle growth from maximally contracting a muscle through the full range of motion can increase muscle size, and if so, how does that compare to the robust stimulus of traditional High Load training. Hypotheses 1. The No Load condition and the High Load condition would produce a similar response in muscle swelling, muscle fatigue and muscle activation. This hypothesis was partially supported by our results. There was a similar acute increase in muscle swelling, similar decrements in torque and similar biceps brachii EMG amplitudes for the first three repetitions. The biceps brachii EMG amplitudes for the last three repetitions was higher in the High Load condition than the No Load condition. In addition, the triceps brachii EMG amplitudes for the first three and the last three repetitions was higher for the No Load condition than the High Load condition. 59 2. The muscle growth response would be similar between the No Load condition and the High Load condition. This hypothesis was partially supported by our results. Anterior arm muscle thickness at the 50%, 60% and 70% sites increased similarly in the No Load condition and the High Load condition. The posterior arm muscle thickness remained unchanged for the 50% and 60% sites in the No Load condition but decreased in the High Load condition. The posterior arm muscle thickness at the 70% site was maintained in both conditions. 3. The one repetition maximum (RM) strength response would increase in the No Load condition and the High Load condition, and the High Load condition’s 1RM strength response would be greater in comparison to the No Load condition due to the principle of specificity. This hypothesis was supported by our results. The High Load condition and the No Load condition increased 1RM strength, and the High Load condition increased more than the No Load condition. 4. The isokinetic and isometric strength responses would be similar between the No Load condition and the High Load condition given that neither condition would be familiar with isokinetic and isometric testing. This hypothesis is partially supported by our results. Isokinetic strength test at 180°/sec remained unchanged in the No Load condition and the High Load condition. Isokinetic strength test at 60°/sec increased in the High Load condition, but remained unchanged in 60 the No Load condition. Isometric strength at 90° increased similarly in the No Load condition and the High Load condition. 5. The muscle endurance response would increase in the No Load condition and the High Load condition, and the No Load condition would increase more than the High Load condition because the No Load condition would be completing more repetitions each training session. This hypothesis was not supported by our results. The High Load condition increased repetitions completed whereas the No Load condition remained unchanged. Significance Skeletal muscle is necessary for all daily movements as well as being the largest disposal site within the human body for glucose; therefore increasing/maintaining skeletal muscle size is of importance. This study provides an additional method to increase muscle size through the use of No Load training, which was similar to that of traditional high load resistance training. Therefore, populations that are prone to muscle atrophy may benefit from the use of No Load training. For example, No Load training may provide a method to counteract muscle loss observed in zero gravity environments with an added benefit of not requiring an increase in pay load. In addition, No Load training may benefit those that have an injury to their wrist that limits their ability to lift an external load. While No Load training may seem valuable for bed rest populations or those that have cachexia, certain clinical populations may not be able to elicit a sufficient stimulus for muscle growth.

The complete study can be found here!!

https://egrove.olemiss.edu/cgi/viewcontent.cgi?article=2304&context=etd