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Current gym dogma holds that to build muscle size you need to lift heavy weights. (1) , a new study (2) at McMaster University has shown that a similar degree of muscle building can be achieved by using lighter weights. The secret is to pump air (3) you reach muscle fatigue.

The (4) are published in PLoS ONE.

" (5) grunting and straining to lift heavy weights, you can (6) something much lighter but you have to lift it until you can’t lift it (7) ," says Stuart Phillips, associate professor of kinesiology at McMaster University. "We’re convinced that (8) muscle means (9) your muscle to make new muscle proteins, a process in the body that over time (10) into bigger muscles. "

Phillips praised lead author and senior Ph.D. student Nicholas Burd for masterminding the project that showed it’s really not the weight that you lift but the fact that you get muscular fatigue that’s the (11) point in building muscle. The study used light weights that (12) a percentage of what the (13) could lift. The heavier weights were set (14) 90% of a person’s best lift and the light weights at a mere 30%o of what people could lift. "It’s a very light weight," says Phillips noting that the 80% 90% (15) is usually something people can lift from 5～10 times before fatigue sets in. At 30%, Burd reported that subjects could lift that weight at least 24 times (16) they felt fatigue.

"We’re (17) to see where this new paradigm will lead," says Phillips, adding that these new data have (18) significance for gym enthusiasts but more importantly for people with compromised skeletal muscle mass, (19) the elderly, patients with cancer, or those who are (20) from trauma, surgery or even stroke.

电脑：手指

电筒：电池

纸张：木材

大厦：电梯

free-play was proved not as effective as we imagined previously

free-play was very popular in children’s early education

the role of educational materials in kids’ growth was beneficial

the teachers should instruct children how to choose and play with educational materials

加强材料运输管理，是保证材料供应、促使施工顺利进行的先决条件

加强材料运输管理，合理组织运输，可以缩短材料运输里程，减少材料在途时间，加快材料运输速度和周转速度，提高材料的使用率

加强材料运输管理，合理选用运输方式，充分合理地使用运输工具，可以节省运力，减少运输损耗，提高运输经济效益

加强材料运输管理，应该增加运输次数，加大运输力度

租赁单价或按照工具的日摊销费确定的日租金额的计算公式如下:

上式中，采购、维修、管理费按工具原值的一定比例计算，一般为原值的（）；天数可按本企业的历史水平计算。

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472

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Current gym dogma holds that to build muscle size you need to lift heavy weights. (1) , a new study (2) at McMaster University has shown that a similar degree of muscle building can be achieved by using lighter weights. The secret is to pump air (3) you reach muscle fatigue.

The (4) are published in PLoS ONE.

" (5) grunting and straining to lift heavy weights, you can (6) something much lighter but you have to lift it until you can’t lift it (7) ," says Stuart Phillips, associate professor of kinesiology at McMaster University. "We’re convinced that (8) muscle means (9) your muscle to make new muscle proteins, a process in the body that over time (10) into bigger muscles. "

Phillips praised lead author and senior Ph.D. student Nicholas Burd for masterminding the project that showed it’s really not the weight that you lift but the fact that you get muscular fatigue that’s the (11) point in building muscle. The study used light weights that (12) a percentage of what the (13) could lift. The heavier weights were set (14) 90% of a person’s best lift and the light weights at a mere 30%o of what people could lift. "It’s a very light weight," says Phillips noting that the 80% 90% (15) is usually something people can lift from 5～10 times before fatigue sets in. At 30%, Burd reported that subjects could lift that weight at least 24 times (16) they felt fatigue.

"We’re (17) to see where this new paradigm will lead," says Phillips, adding that these new data have (18) significance for gym enthusiasts but more importantly for people with compromised skeletal muscle mass, (19) the elderly, patients with cancer, or those who are (20) from trauma, surgery or even stroke.

电脑：手指

电筒：电池

纸张：木材

大厦：电梯

free-play was proved not as effective as we imagined previously

free-play was very popular in children’s early education

the role of educational materials in kids’ growth was beneficial

the teachers should instruct children how to choose and play with educational materials

加强材料运输管理，是保证材料供应、促使施工顺利进行的先决条件

加强材料运输管理，合理组织运输，可以缩短材料运输里程，减少材料在途时间，加快材料运输速度和周转速度，提高材料的使用率

加强材料运输管理，合理选用运输方式，充分合理地使用运输工具，可以节省运力，减少运输损耗，提高运输经济效益

加强材料运输管理，应该增加运输次数，加大运输力度

租赁单价或按照工具的日摊销费确定的日租金额的计算公式如下:

上式中，采购、维修、管理费按工具原值的一定比例计算，一般为原值的（）；天数可按本企业的历史水平计算。

448

472

511

566