Mixed
When resistance training sets are performed to volitional failure, muscle hypertrophy gains are similar across low, moderate, and high loads in untrained and recreationally trained individuals.
If you are new to lifting or have moderate experience, you do not need to lift heavy weights to build muscle. As long as you push your sets close to failure (where you can't do another rep with good form), lighter weights (high reps) will build muscle just as effectively as heavy weights (low reps). Focus on reaching that point of fatigue rather than obsessing over the specific weight.
Although muscle hypertrophy improvements seem to be load independent, increases in muscle strength are superior in high-load RT programs.
Why this rating
Systematic review and network meta-analysis of 28 studies (747 participants) with robust statistical methods.
Source
Resistance Training Load Effects on Muscle Hypertrophy and Strength Gain: Systematic Review and Network Meta-analysis
Pedro López et al. · Medicine & Science in Sports & Exercise · 2020
DOI 10.1249/mss.0000000000002585
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