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Training & movement
BHypertrophy and strength gain across volume-matched loads
Carvalho L, Junior RM, Barreira J, Schoenfeld BJ, Orazem J, Barroso R · 2022 · Applied Physiology, Nutrition, and Metabolism 47(4):357-368
REZA evidence rating B: Reasonable confidence
Methodology
Systematic review with meta-analysis
Findings
At matched volume, training with lighter and heavier weights produces comparable muscle growth, while strength gains favour heavier loads.
Practical conclusion for REZA
Someone who can't lift heavy due to an injury can still build muscle mass with lighter weights. Strength gains still require heavier loading.
Original source
DOI: 10.1139/apnm-2021-0515 · PMID: 35015560
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