Training & movement
A · High confidenceLight or heavy weights: the difference for strength and muscle growth
Subject: Strength and Hypertrophy Adaptations Between Low- vs. High-Load Resistance Training: A Systematic Review and Meta-Analysis
What this means
Training with heavy loads (above 60% of the 1-repetition maximum) produced greater gains in maximal strength. Muscle growth was similar with light and heavy loads.
Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW · 2017 · Journal of Strength and Conditioning Research
What does this rating mean?
Multiple consistent meta-analyses or a position stand. Sufficient basis for a fixed choice in the coaching.
Findings
When sets are taken to failure, low-load training produces similar hypertrophy to high-load training; for strength, high-load training remains superior. This confirms load is not a primary driver of hypertrophy when effort is sufficient.
Who this applies to
Participants with no known medical conditions or injuries limiting their ability to train.
Size of the research
21 studies; the total number of participants is not given in the abstract.
What to keep in mind
In all studies every set was taken to momentary muscle failure, and programmes lasted at least 6 weeks. No difference was found for isometric (static) strength.
Practical conclusion for REZA
Confirms the same principle again: light weights to failure build just as much muscle as heavy weights — practical for clients with limited access to heavy equipment.
View method and source
Methodology
Meta-analysis
Population
21 studies; adults without known conditions, all sets to muscular failure
Intervention
Low-load (≤60% 1RM, >15 reps) vs high-load (≥60% 1RM, ≤15 reps) RT
Outcome measures
Maximal strength, muscle hypertrophy
Limitations
Studies needed to be to failure for inclusion; heterogeneity in training protocols; mostly untrained.
Original source
DOI: 10.1519/JSC.0000000000002200 · PMID: 28834797
View on PubMed →This information is general education about scientific research. It is not personal medical advice and does not replace diagnosis or treatment by a doctor or other healthcare professional. If you have symptoms, a medical condition or take medication, consult your GP or treating professional before changing your training or nutrition.