Mixed

High-load resistance training (8-12 reps) is superior to low-load resistance training (25-35 reps) for maximizing maximal strength gains in well-trained men.

If your main goal is to lift the heaviest weight possible (1RM), you must train with heavier loads (8-12 reps). Lighter weights will build muscle size, but they will not make you as strong as heavy weights do.

GoodSupportsHIGH confidence

HL training is superior for maximizing strength adaptations

Brad J. Schöenfeld et al. · The Journal of Strength and Conditioning Research · 2015

Why this rating

Same RCT design, clear statistical difference in strength outcomes.

Source

Effects of Low- vs. High-Load Resistance Training on Muscle Strength and Hypertrophy in Well-Trained Men

Brad J. Schöenfeld et al. · The Journal of Strength and Conditioning Research · 2015

rct · n=18Cited 403×

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