low load resistance training or high load resistance training? What's better?

Tired of these cookie cutters specific exercise dosage for strength gains or muscle hypertrophy?

So are we. Do people seriously think that our muscles look at specific numbers when we weightlift?

Three set, 8-10 rep, means muscle hypertrophy?

2-4 sets, 5-6 reps, high load means muscle strength?

Our muscles don't know how to count!

So how do we prove that these numbers don't really matter and that we can training without overthinking?

We put them to the test.

A few scientists tested the effects of low vs high load resistance training and their effect on muscle strength and hypertrophy in WELL-trained men.

A group of young trained men were randomly divided into 2 groups.

1) Low load resistance training at 25-35 repetitions performed per set per exercise

2) High load resistance training at 8-12 repetitions performed per set per exercise.

3-7 sets of different exercises representing all major muscles.

Subjects trained 3 times weekly for 8 weeks.

Results:

Both low and high load groups showed significant improvement in muscle thickness with no significant differences noted between groups!

However, for strength adaptations, the results seem to favour high load, whereas for endurance, low load.

Based on the data extarcted, to achieve muscle hypertrophic changes, all you need to do is load to near failure. That's it. Low load or high load matters little! But if you want strength gains, it is recommended to go with high load, which obviously makes sense...

Training is simple. Don't complicate things!

Happy training!

Physio Summum Brossard

Reference: Schoenfeld, Brad et al. (2015) Effects of lower vs high-load resistance training on muscle strength and hypertrophy in well-trained men.