Training & movement
AResistance Training Load Effects on Muscle Hypertrophy and Strength Gain: Systematic Review and Network Meta-analysis
Lopez P, Radaelli R, Taaffe DR, Newton RU, Galvão DA, Trajano GS, Teodoro JL, Kraemer WJ, Häkkinen K, Pinto RS · 2021 · Medicine & Science in Sports & Exercise
REZA evidence rating A: High confidence
Methodology
Meta-analysis
Population
28 studies, 747 healthy men and women, mean age 23.4 years; 75% untrained
Intervention
Low-load (>15 RM), moderate-load (9-15 RM), high-load (≤8 RM) RT to failure
Findings
For hypertrophy, there was no significant difference between low, moderate, and high loads when performed to failure — the repetition-continuum idea for hypertrophy is not supported. For strength, high-load training was superior to low and moderate loads.
Outcome measures
Muscle hypertrophy (CSA, thickness), maximal strength (1RM)
Limitations
Only studies to failure included; 75% untrained, no highly trained individuals; mean age 23 limits generalizability to older adults.
Original source
DOI: 10.1249/MSS.0000000000002585 · PMID: 33433148
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