Bigger weights may not beget bigger muscles: evidence from acute muscle protein synthetic responses after resistance exercise

It is often recommended that heavier training intensities (∼70%–80% of maximal strength) be lifted to maximize muscle growth. However, we have reported that intensities as low as 30% of maximum strength, when lifted to volitional fatigue, are equally effective at stimulating muscle protein synthesis rates during resistance exercise recovery. This paper discusses the idea that high-intensity contractions are not the exclusive driver of resistance exercise-induced changes in muscle protein synthesis rates. Content: My story: how I transformed my body, and how you can too -- The promise -- Introduction: bigger leaner stronger vs beyond bigger leaner stronger -- Why working out makes you better at life -- Achieving the fitness holy grail: strength, aesthetics, and health -- The mathematics of aesthetics: how to build the ideal male body -- How much muscle can you build naturally, and how quickly? -- An introduction to advanced training principles: the science of proper periodization -- How and when to periodize your training -- The beyond bigger leaner stronger training program -- Your first beyond bigger leaner stronger workouts -- How to improve weak points in your physique -- How to maintain muscle and strength with minimal exercise -- How to improve lower-body flexibility and mobility -- How to improve shoulder flexibility and mobility -- How to use the foam roller to improve performance -- How to break through weightlifting plateaus -- An introduction to advanced nutrition strategies -- The science of metabolic speed and losing or gaining weight -- How to get shredded without frying your muscles or your sanity -- Eight ways to improve hunger control and weight loss -- How to maintain single-digit body fat percentages year-round with ease -- The definitive guide to intermittent fasting -- The definitive guide to carb cycling -- The definitive guide to the paleo diet -- How to stay in shape when you're traveling -- Let's bring change to the workout supplement industry -- The road ahead. A follow up to the author's earlier book, Bigger Leaner Stronger. Abstract: A follow up to the author's earlier book, Bigger Leaner Stronger