Research
Mixed
High-load resistance training produces greater strength gains than high-volume resistance training, despite potentially lower hypertrophic outcomes in the short term.
If your primary goal is to increase strength, prioritize high-load training (heavier weights, fewer reps) over high-volume training. This approach was shown to produce greater strength gains in trained individuals over 6 weeks.
GoodSupportsHIGH confidence
Additionally, HL increased leg extensor strength more so than HV training (interaction p = 0.032; HV < HL at POST and POSTPR, p < 0.025 for each).
Why this rating
Same study design as N1, robust strength testing.
Source
Effects of High-Volume Versus High-Load Resistance Training on Skeletal Muscle Growth and Molecular Adaptations
Christopher G. Vann et al. · Frontiers in Physiology · 2022
DOI 10.3389/fphys.2022.857555
rct · n=15Cited 25×
Read the paper DOI resolved against Crossref · corpus check 2026-06-10
More from this paper
- High-volume resistance training (lighter loads, higher reps) produces greater skeletal muscle hypertrophy than high-load resistance training (heavier loads, fewer reps) when volume is equated or higher in the high-volume condition.Good
- High-volume resistance training increases non-myofibrillar protein synthesis rates more than high-load resistance training, suggesting a mechanism for sarcoplasmic hypertrophy.Good
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