Research
Adherence
High-load resistance training yields greater improvements in maximal strength compared to low-load training, although muscle hypertrophy can be achieved with a wide range of load intensities.
If your primary goal is maximizing maximal strength, prioritize high-load resistance training. However, if your goal is muscle growth (hypertrophy), you have flexibility and can achieve effective results with a wide range of load intensities, not just heavy weights.
GoodQualifiesHIGH confidence
Additionally, strength gains are notably greater with high-load compared to low-load training... This suggest that using heavy loads yields the greatest improvements in maximal strength, but muscle growth can be effectively achieved with a wide range of load intensities.
Why this rating
Based on systematic reviews cited in the paper.
Source
Strength Through Science: A Comprehensive Look at Resistance Training and Protein Intake in Muscle Development
Martyna Kuśmierska et al. · Quality in Sport · 2024
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