Research
Mixed
Muscle hypertrophy can be achieved with both high-load and low-load resistance training, provided that sets are performed to or near muscular failure, with no significant difference in whole muscle growth between loading zones.
You do not need to stick to a specific rep range (like 8-12) to build muscle. You can use heavy weights (low reps) or light weights (high reps) with equal effectiveness for muscle growth, as long as you push your sets close to failure. Choose the load that feels best for your joints and keeps you motivated.
StrongRefutesHIGH confidence
The aforementioned meta-analysis by Schoenfeld et al. [10] found no difference in whole muscle hypertrophy between studies comparing high loads (>60% 1RM) versus low loads (<60% 1RM). The trivial effect size difference (0.03)... reinforce the lack of relevance of loading as a standalone variable for hypertrophic outcomes.
Why this rating
Based on multiple meta-analyses and longitudinal studies showing equivalence.
Source
Loading Recommendations for Muscle Strength, Hypertrophy, and Local Endurance: A Re-Examination of the Repetition Continuum
Brad J. Schöenfeld et al. · Sports · 2021
narrative_reviewCited 303×
Read the paper This is one finding among thousands. Every one is graded and traced to its source, so you can see what the evidence actually supports. Browse the research →