Unlocking Muscle Growth: The Role of Red Light Therapy in Bodybuilding
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Chapter 1: Understanding Red Light Therapy
Are you seeking a non-steroidal method to boost muscle growth through exercise?
Building muscle can be quite challenging, especially as one ages. Personally, I've noticed it becomes even more difficult after turning 60. Through my workout routine and various studies, I’m hopeful that Red Light Therapy (RLT) could be the key to enhancing both muscle building and fat reduction.
Integrating Red Light Therapy with exercise not only accelerates muscle mass gain but also aids in recovery and mitigates Delayed Onset Muscle Soreness (DOMS). Numerous clinical studies validate the efficacy of this method.
Employing photobiomodulation prior to workouts boosts strength and minimizes fatigue, while utilizing it afterward enhances recovery and lessens DOMS.
Section 1.1: A Study with Identical Twins
I find the first study particularly intriguing as it involves identical twins sharing the same genetic makeup.
These monozygotic twins, both 19 years old, stood 5'8" and weighed 154 lbs. As college soccer players living together, their diets and habits were closely matched. Before the study commenced, researchers conducted genetic testing to verify their near-identical genetic codes.
With their similar physical attributes, the study's results can be confidently attributed solely to the effects of photobiomodulation.
Subsection 1.1.1: The Treatment Protocol
The light employed in this research was Near Infrared (NIR) at a wavelength of 850 nm. Each quadriceps received 5 watts for 15 seconds, totaling 75 watt-seconds or 75 joules. Both legs underwent the same treatment, which was administered after every exercise session.
In the first video, "The BRUTALLY Honest Truth About CREATINE & RED LIGHT Therapy," we explore how these modalities work together for muscle growth.
Blinded Study Design
Several aspects of the study were designed to be blinded. The 850nm wavelength is invisible, and the LEDs did not emit heat, ensuring neither twin could discern if they were receiving RLT or a placebo. Their weight training sessions were kept separate, preventing either twin from observing the other’s workouts.
Section 1.2: The Intensive Training Regimen
The workout plan involved rigorous leg exercises three times a week over a span of twelve weeks. Each session comprised forty leg presses (4 x 10) and thirty leg extensions (3 x 10), with training intensity set at 80% and 50% of the one-repetition maximum (1RM).
Chapter 2: Results and Analysis
The following chart illustrates the enhancement in leg strength after twelve weeks of training.
Muscle Volume Increases
The chart below represents the increase in muscle volume, assessed through 12 segmented MRI images of the thigh taken before and after the training period.
Analyzing DOMS
Muscle soreness was evaluated using creatine kinase (CK) levels and a visual analog scale (VAS) after designated training sessions. The photobiomodulation significantly reduced CK levels in blood samples, indicating less muscle damage. The chart below depicts the DOMS scores measured via VAS.
Insights on Photobiomodulation
The benefits of photobiomodulation extend beyond muscle recovery; it significantly aids in muscle hypertrophy and strength while reducing fatigue. Another study involving 30 men divided into three groups (no exercise, exercise, and exercise with RLT) highlighted the substantial gains in muscle size and strength post-exercise, especially when RLT was utilized.
Improved Sports Performance
A meta-analysis of 46 studies involving 1,045 subjects shows that photobiomodulation enhances muscle mass, reduces fatigue, and alleviates inflammation and oxidative stress.
RLT Application Timing
RLT proves advantageous both before and after workouts. Pre-exercise, it boosts strength and diminishes fatigue; post-exercise, it mitigates soreness and accelerates recovery. Ideally, treatments should be split between pre- and post-exercise sessions.
Further Reading
I am in the process of writing a series of articles. Below are some topics available on Medium, with more to come in the future:
- How To Use RLT For Fat Loss
- How To Use RLT For Muscle Recovery
- How To Use RLT For Brain Cognitive Enhancement
- How To Calculate RLT Dosage
Conclusion
I have recently begun incorporating RLT into my routine. While I have yet to see significant muscle-building results—considering it's only been a few weeks—positive outcomes are anticipated based on extensive clinical studies. I am starting this journey in mid-April 2020 amidst the challenges presented by the Covid-19 pandemic.
For a deeper understanding of Red Light Therapy, I authored a book titled "Living Younger Longer Using Red Light Therapy," available on Amazon and my personal website:
Disclaimer
The information in this article is for educational purposes only and should not be considered a substitute for professional medical advice. The author has shared insights based on research and observations, but the reliability of the referenced sources may vary over time.
Social Acceptance and Access
In addition to clinical research, a rising number of athletes, trainers, and professionals are embracing RLT. A quick online search might reveal nearby RLT light salons, though purchasing a personal unit is often more economical in the long run.