High Load vs Low Load Training - The Muscle PhD

High Load vs Low Load Training

High Load vs Low Load Training

This study found that performing 3 sets to failure at 30% 1RM and 80% 1RM lead to similar growth. Light weights can cause just as much hypertrophy as heavy weights as long as you perform sets to failure! However, if gaining strength is your goal, you should stick to heavier weights as this study found greater strength gains in the group performing sets at 80% 1RM compared to the 30% 1RM group.

Reference: Mitchell, C. J., Churchward-Venne, T. A., West, D. D., Burd, N. A., Breen, L., Baker, S. K., & Phillips, S. M. (2012). Resistance exercise load does not determine training-mediated hypertrophic gains in young men. American Journal of Physiology-Heart and Circulatory Physiology.

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