Strength and hypertrophy adaptations between low- versus high-load resistance training: A systematic review and meta-analysis
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This systematic review of studies of low-load versus high-load resistance training concluded that both work equally well for building muscle size, but high loads are clearly better for getting stronger. In other words, training with lighter loads only could work for a bodybuilder, but not a competitive lifter.
original abstract †Abstracts here may not perfectly match originals, for a variety of technical and practical reasons. Some abstacts are truncated for my purposes here, if they are particularly long-winded and unhelpful. I occasionally add clarifying notes. And I make some minor corrections.
The purpose of this paper was to conduct a systematic review of the current body of literature and a meta-analysis to compare changes in strength and hypertrophy between low- versus high-load resistance training protocols. Searches of PubMed/MEDLINE, Cochrane Library and Scopus were conducted for studies that met the following criteria: 1) an experimental trial involving both low- (≤60% 1 RM) and high- >60% 1 RM) load training; 2) with all sets in the training protocols being performed to momentary muscular failure; 3) at least one method of estimating changes in muscle mass and/or dynamic, isometric or isokinetic strength was used; 4) the training protocol lasted for a minimum of 6 weeks; 5) the study involved participants with no known medical conditions or injuries impairing training capacity. A total of 21 studies were ultimately included for analysis. Gains in 1RM strength were significantly greater in favor of high- versus low-load training, while no significant differences were found for isometric strength between conditions. Changes in measures of muscle hypertrophy were similar between conditions. The findings indicate that maximal strength benefits are obtained from the use of heavy loads while muscle hypertrophy can be equally achieved across a spectrum of loading ranges.
related content
- “Single versus multiple sets of resistance exercise for muscle hypertrophy: a meta-analysis,” Krieger, Journal of Strength & Conditioning Research, 2010.
- “Single versus multiple sets of resistance exercise: a meta-regression,” Krieger, Journal of Strength & Conditioning Research, 2009.
- “Individual Differences: The Most Important Consideration for Your Fitness Results that Science Doesn’t Tell You,” James Krieger and Bret Contreras, Bretcontreras.com.
- “Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis,” Schoenfeld et al, Journal of Sports Science, 2016.
- “Resistance Training Volume Enhances Muscle Hypertrophy,” Schoenfeld et al, Medicine & Science in Sports & Exercise, 2018.
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