Mixed
When total volume load (sets x reps x weight) is equated, high-load resistance training (≥80% 1RM) produces superior dynamic strength gains compared to low-load training (<60% 1RM), while muscle hypertrophy remains similar across all load magnitudes.
To maximize strength, prioritize heavier weights (80%+ 1RM). To maximize muscle size, you have flexibility: you can use heavy weights or lighter weights (as low as 30% 1RM), as long as you match the total amount of work (sets x reps x weight). You do not need to train to failure with lighter weights to get the same muscle growth as heavy weights.
Our findings indicate that, when volume load is equated between conditions, the highest loads induce superior dynamic strength gains. Alternatively, hypertrophic adaptations are similar irrespective of the magnitude of load.
Why this rating
Based on a systematic review and meta-analysis of 20 high-quality studies (mean PEDro score 6.7) with robust variance models.
Source
Muscle hypertrophy and strength gains after resistance training with different volume-matched loads: a systematic review and meta-analysis
Leonardo Carvalho et al. · Applied Physiology Nutrition and Metabolism · 2022
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