Mixed
Higher-load resistance training (≥80% 1RM) is the primary determinant for maximizing muscle strength gains, whereas multiple sets are the primary determinant for maximizing muscle hypertrophy.
If your main goal is to get stronger, prioritize lifting heavy weights (at least 80% of your one-rep max). If your main goal is to build muscle size, focus on doing multiple sets per exercise (e.g., 2-3 sets) rather than just one. You do not need to choose one goal over the other; high-load, multi-set training is the best of both worlds.
Higher-load (>80% of single repetition maximum) prescriptions maximised strength gains, and all prescriptions comparably promoted muscle hypertrophy... The highest-ranked prescriptions for strength involved higher loads, whereas the highest-ranked prescriptions for hypertrophy included multiple sets.
Why this rating
This is a Bayesian network meta-analysis of 178 studies for strength and 119 for hypertrophy, representing the largest synthesis of RT data from randomized trials.
Source
Resistance training prescription for muscle strength and hypertrophy in healthy adults: a systematic review and Bayesian network meta-analysis
Brad S. Currier et al. · British Journal of Sports Medicine · 2023
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