Mixed
In resistance-trained men, low-load (20 RM) and moderate-load (10 RM) resistance training produce equivalent improvements in maximal strength and body composition when total load lifted is equated and sets are performed to volitional failure.
If you are an experienced lifter, you don't need to grind out heavy 1-5 RM reps to get strong or build muscle. You can use lighter weights (around 20 RM) as long as you take every set to near-failure and match the total amount of weight you lift (sets x reps x weight) to what you would do with heavier weights. This allows for strength and muscle gains similar to heavy training, potentially with less joint stress.
Both groups equally improved maximal strength and measures of body composition after 6 weeks of resistance training, with no significant between-group differences detected.
Why this rating
Randomized controlled trial with trained subjects, though short duration (6 weeks) and small sample size (n=16) limit generalizability.
Source
The Effect of Different Resistance Training Load Schemes on Strength and Body Composition in Trained Men
Charles Ricardo Lopes et al. · Journal of Human Kinetics · 2017
DOI 10.1515/hukin-2017-0081
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