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When "No Load Training" Builds Muscle and Classic Biceps Curls Diminish Your Triceps Size, Science Must be Involved

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Do not misunderstand the results of the study at hand. It does not "proof that you don't have to use weights to make size gains" and it does not even suggest that "training without load works as effectively as training with loads for every muscle". I suspect you will remember that I have previously written about the potential muscle building effects of posing. Now, the isometric contractions you perform when you "pose", are not exactly the same, but at least related to the "maximal contractions through a full range of motion" Counts et al. investigated in their latest study. Accordingly, it doesn't seem to be totally far-fetched to assume that (1) increases in muscle size would be similar with this type of NO LOAD compared to HIGH LOAD training and that (2) HIGH LOAD training would still result in a greater strength increases compared to NO LOAD due to the principle of specificity. To elucidate whether these hypotheses are accurate,...
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Low vs. High Load Resistance Training - Yes, You Can Gain Muscle W/ "Low" Loads - Non-Significantly More Even!

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It turns out, the biceps may even benefit from higher rep, lower weight training. You probably remember my Facebook post about Brad Schoenfeld's then unpublished study which proves that you can  gain muscle using low(er) weights, as well. Now, that the study has eventually been published, it would appear to be about time to take a closer look at the procedure and results in order to determine how relevant, the finding Schoenfeld, Peterson, Ogborn, Contreras and Sommez present in their not yet printed, but peer-reviewed and accepted paper in the Journal of Strength and Conditioning Research. The purpose of the study, and that should be obvious considering what I already gave away, was to compare the effect of low- versus high-load resistance training (RT) on muscular adaptations in well-trained subjects. According to the results of this study you better  periodize  to benefit from high & low loads! 30% More on the Big Three: Squat, DL, BP! Block Periodiz...
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