Mixed
High-intensity resistance training (approx. 90% 1RM, 3-5 reps) produces greater improvements in muscular strength and lean arm mass than high-volume training (approx. 70% 1RM, 10-12 reps) in resistance-trained men over an 8-week period.
If you are an experienced lifter looking to maximize strength and muscle size, prioritize lifting heavier weights (around 90% of your one-rep max) for fewer reps (3-5) rather than doing many reps with lighter weights. Train 4 times a week, focus on progressive overload, and ensure you rest adequately (3 minutes) between sets. This approach yielded nearly double the strength and arm mass gains compared to high-volume training in this study.
Compared to VOL, greater improvements (P < 0.05) in lean arm mass (5.2 (cid:1) 2.9% vs. 2.2 (cid:1) 5.6%) and 1RM BP (14.8 (cid:1) 9.7% vs. 6.9 (cid:1) 9.0%) were observed for INT.
Why this rating
Randomized controlled trial with resistance-trained participants, though short duration (8 weeks) and small sample size (n=29) limit generalizability.
Source
The effect of training volume and intensity on improvements in muscular strength and size in resistance-trained men
Gerald T. Mangine et al. · Physiological Reports · 2015
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