Effects of Low- vs. High-Load Resistance Training on Muscle Strength and Hypertrophy in Well-Trained Men
Schoenfeld BJ, Peterson MD, Ogborn D, Contreras B, Sonmez GT
Evidence is still building up
Summary
18 resistance-trained men were randomized to high-load (3–5 rep) or low-load (25–35 rep) training for 8 weeks. Both groups produced similar hypertrophy; maximal strength gains were significantly greater in the high-load group.
Key findings
- 1
No significant difference in muscle thickness or lean mass between high-load (3–5RM) and low-load (25–35RM) at 8 weeks
- 2
1RM strength (bench press, squat) increased significantly more in the high-load group
- 3
Both groups trained to near muscular failure
- 4
Low-load hypertrophy requires higher reps/sets and greater perceived effort
Related research
Strength and Hypertrophy Adaptations Between Low- vs. High-Load Resistance Training: A Systematic Review and Meta-Analysis
Journal of Strength and Conditioning Research, 2017
When volume is equated and effort is matched, low-load high-rep and high-load low-rep training produce similar hypertrophy. High-load training produces superior strength gains.
Dose-response relationship between weekly sets (training volume) and hypertrophy (systematic review)
Journal of Sports Sciences, 2017
More weekly sets tended to produce greater hypertrophy (a dose-response relationship). Groups doing 10+ sets/week outgained those doing under 5, though volume exceeding recovery capacity can backfire.
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