Study reveals repetition is the best way to get ripped

Researchers at McMaster University have discovered that lifting lighter weights and performing more repetitions builds muscle more efficiently than doing fewer repetitions with heavy weights.

When weight training, the key is to work until the muscles become fatigued.

"We're convinced that growing muscle means stimulating your muscle to make new muscle proteins, a process in the body that over time accumulates into bigger muscles," said Stuart Phillips, associate professor of kinesiology.

Study participants lifted weights that were 90 percent and 30 percent of their maximum potential. When using heavy weights, most were able to do only five to 10 repetitions before fatigue set in. When lifting a lighter load, the participants were able to do about 24 repetitions.

Since more repetitions means more stimulation, study authors concluded that it may be best to lower the weight bar when it comes to muscle growth. This may also help prevent injury, since being overly ambitious about lifting may sometimes cause strain.

Results of the study were published in the journal PLoS ONE.