Mixed
Resistance training with loads ≤60% 1RM promotes substantial increases in muscle strength and hypertrophy in untrained individuals, provided training is performed to momentary muscular failure.
If you are new to lifting or lack heavy equipment, you can still build significant muscle and strength using lighter weights (up to 60% of your max). The key is to perform enough repetitions until you physically cannot complete another repetition with good form. This approach is effective for beginners, though heavier loads may offer a slight edge for advanced lifters.
training with loads ≤50% 1 RM was found to promote substantial increases in muscle strength and hypertrophy in untrained individuals
Why this rating
Meta-analysis of RCTs, but limited by small number of studies and lack of significant difference (trend only).
Source
Muscular adaptations in low‐ versus high‐load resistance training: A meta‐analysis
Brad J. Schöenfeld et al. · European Journal of Sport Science · 2014
DOI 10.1080/17461391.2014.989922
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