The Effect of Load on Muscle Strength and Hypertrophy

28 Oct

Thumbnail_14[1]If you want to build muscle, both high-load (heavy weight) and low-load (light to moderate weight) training are effective.

However, if your goal is to build strength, high-load training is superior, according to a study from the Journal of Strength and Conditioning Research. (Schoenfeld,

When major muscle group exercises were performed to failure, both high- and low-load exercises “elicited significant increases in muscle hypertrophy.”

But, when it comes to building strength, training with heavier loads (≥80% 1RM) is the way to go.  High-load training was (is) associated with maximal “strength adaptations.”

In the study, “upper body muscle endurance improved to a greater extent” with low-load training, as compared to lower-body muscle endurance.


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