Mixed

High loads (>60% 1RM) are superior to low loads for maximizing strength gains, while both high and low loads can produce similar hypertrophy if performed to failure.

To build strength, prioritize heavy loads (>60% 1RM). To build muscle, you can use either heavy or light loads, provided you take your sets close to failure. Light loads are a viable option for joint health or accessibility without sacrificing muscle growth.