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Training & movement
AStrength and Hypertrophy Adaptations Between Low- vs. High-Load Resistance Training: A Systematic Review and Meta-Analysis
Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW · 2017 · Journal of Strength and Conditioning Research
REZA evidence rating A: High confidence
Methodology
Meta-analysis
Population
Multiple studies; trained and untrained adults
Intervention
Low-load (≤60% 1RM, >15 reps) vs high-load (≥60% 1RM, ≤15 reps) RT
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.
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.0000000000001761
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