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Scientists: Longer breaks during exercise can give bigger muscles

If you are one of those who stand and swells with weight lifting because you want bigger muscles, you might need to relax a little.


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According to researchers from the University of Birmingham might for increasing muscle mass, if you last longer pauses between your weightlifting sets. 

"With short breaks of one minute, the actual muscle response is shorter. Therefore, if you want to maximize your muscle growth with your training, longer breaks between the passes increase the chances of having the muscle response that you're looking for, "says Leigh Breen, a researcher at the University of Birmingham, to Sciencedaily.com.

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They recommend that both novice and more experienced in weightlifting keeps breaks in between 2:00 to 3:00 minutes between each set.

For the study, the researchers had 16 men to carry out various muscle resistance exercises with either one minute or five minutes rest between. The men were then taken muscle biopsies after workout as well as four, 24 and 48 hours after exercise.

Here the researchers that a process called myofibrillær protein synthesis increased by 152 percent, after the long break, they increased only by 72 percent at shorter breaks. This process is according to the researchers to influence muscle growth.

The researchers will now investigate whether we can see the same effect over several months.

The results are published in the scientific journal Experimental Physiology.

Tears in the muscles may make them sore

Helgerud says it most likely is small cuts or injuries in muscles, which occurs when we make an unaccustomed movement with high load.

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The result is an inflammatory reaction that causes painful and aching muscles for a couple of hours after the session, which is at its peak 24-48 hours after training.

In English they call the phenomenon of delayed-onset soreness (DOMS) - delayed muscle soreness in Danish.

'Any training process is a form of degradation. Deform the body reacts by building up again to withstand a higher load, the next time we train, "explains Heglelund.

But Kristoffer Toldnes Cumming believes that this theory contains several uncertainties.

"Scientists have for example not found a similar link between how sore we feel and how damaged muscles. The damage occurs the during exercise, but we do not feel sore during training or immediately after, "notes the researcher.

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Beverly L. Barclay

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