Mixed
Low-load resistance training (25-35 reps) to failure produces significantly greater volume load accumulation over 8 weeks compared to high-load resistance training (8-12 reps) to failure in well-trained men.
If you want to maximize the total amount of work (volume load) you do in a session, use lighter weights and perform more repetitions (25-35) until you can't do another rep with good form. This approach accumulates significantly more total weight moved over 8 weeks than using heavier weights for fewer reps (8-12), provided you train to failure in both cases.
This study indicates that low-load RT results in greater accumulations in VL compared to high-load RT over the course of 8 weeks of training.
Why this rating
Randomized controlled trial with matched groups, though small sample size (n=18) and short duration (8 weeks) limit generalizability.
Source
A Comparison of Increases in Volume Load Over 8 Weeks of Low-Versus High-Load Resistance Training
Brad J. Schöenfeld et al. · Asian Journal of Sports Medicine · 2016
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