Research
Cellular
Moderate load training (8-12 repetitions per set) leads to statistically greater increases in lateral thigh muscle thickness compared to heavy load training (2-4 repetitions per set).
For practitioners, moderate load training is recommended for enhancing muscle size.
StrongSupportsmedium confidence
Alternatively, statistically greater increases in lateral thigh muscle thickness were noted for MODERATE versus HEAVY.
Why this rating
Based on study design from abstract.
Source
Differential Effects of Heavy Versus Moderate Loads on Measures of Strength and Hypertrophy in Resistance-Trained Men.
Brad J. Schöenfeld et al. · PubMed · 2016
rct · n=19Cited 100×
This is one finding among thousands. Every one is graded and traced to its source, so you can see what the evidence actually supports. Browse the research →