Mixed
Resistance training load (intensity) does not significantly impact skeletal muscle hypertrophy, provided sets are performed to or near volitional fatigue.
You do not need to lift heavy weights to build muscle. Whether you use light weights for many reps or heavy weights for few reps, muscle growth is similar as long as you work close to failure. This allows you to choose loads that feel good for your joints.
We discovered that... there was insufficient evidence in favor of RT load impacting skeletal muscle mass.
Why this rating
Based on 4/8 reviews providing some or sufficient evidence that load impacts strength, but 4/7 reviews providing insufficient evidence for mass.
Source
The influence of resistance exercise training prescription variables on skeletal muscle mass, strength, and physical function in healthy adults: An umbrella review
Jonathan C. Mcleod et al. · Journal of sport and health science/Journal of Sport and Health Science · 2023
DOI 10.1016/j.jshs.2023.06.005
More from this paper
- Resistance training increases skeletal muscle mass, strength, and physical function in healthy adults compared to no exercise.Good
- Resistance training load (intensity) and weekly frequency impact muscular strength gains, whereas volume (number of sets) influences both strength and hypertrophy.Good
- Training to volitional failure, contraction velocity, set configuration, inter-set rest, periodization, time of day, and exercise order do not significantly influence skeletal muscle hypertrophy.Moderate
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