Hormonal
In resistance-trained individuals, performing resistance training to volitional failure with loads between 30-90% of 1RM produces similar muscle hypertrophy and strength gains, regardless of whether the load is high or low.
If you are already experienced with resistance training, you do not need to lift extremely heavy weights to build muscle. You can use lighter weights (30-50% of your max) for higher reps (20-25), as long as you push each set to near failure. Both heavy and light loading strategies work equally well for hypertrophy if volume and effort are matched. Focus on consistency and reaching failure rather than obsessing over lifting the heaviest possible weight.
Our data show that in resistance-trained individuals, load, when exercises are performed to volitional failure, does not dictate hypertrophy or, for the most part, strength gains.
Why this rating
Large sample size (n=49), randomized controlled trial, resistance-trained population, objective measures (biopsy, DXA, 1RM).
Source
Neither load nor systemic hormones determine resistance training-mediated hypertrophy or strength gains in resistance-trained young men
Robert W. Morton et al. · Journal of Applied Physiology · 2016
DOI 10.1152/japplphysiol.00154.2016
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