Mixed
Resistance training produces comparable muscle hypertrophy across a wide spectrum of loading zones (heavy, moderate, and light loads) provided sets are performed to or near muscular failure.
You do not need to stick to a specific rep range like 8-12 to build muscle. You can use heavy weights (fewer reps) or light weights (more reps) as long as you perform your sets close to failure. Moderate loads (9-15 reps) are recommended as a practical default because they are time-efficient and easier on your joints, but varying your load can be beneficial.
Athletes can achieve comparable muscle hypertrophy across a wide spectrum of loading zones.
Why this rating
Based on multiple meta-analyses (Schoenfeld 2017, Lopez 2021) showing trivial differences when volume/effort are equated.
Source
Resistance Training Recommendations to Maximize Muscle Hypertrophy in an Athletic Population: Position Stand of the IUSCA
Brad J. Schöenfeld et al. · International Journal of Strength and Conditioning · 2021
DOI 10.47206/ijsc.v1i1.81
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