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Strong Support

Lifting weights at different effort levels (from light to heavy) all made muscles bigger and stronger in men over 12 weeks, but the lightest effort wasn't as good as heavier ones.

40
Pro
0
Against

Evidence from Studies

Supporting (1)

40

Community contributions welcome

40

Effects of different intensities of resistance training with equated volume load on muscle strength and hypertrophy

Randomized Controlled Trial
Human
2018 Jul

The study shows that lifting weights at different intensities all made muscles bigger and stronger when the total work was the same, but 20% was less effective than higher intensities, just like the claim says.

Contradicting (0)

0

Community contributions welcome

No contradicting evidence found

Gold Standard Evidence Needed

According to GRADE and EBM methodology, here is what ideal scientific evidence would look like to definitively prove or disprove this specific claim, ordered from strongest to weakest evidence.

Source Study

Effects of different intensities of resistance training with equated volume load on muscle strength and hypertrophy

Score: 40
DOI: 10.1080/17461391.2018.1450898

Similar Assertions

Lifting weights at different effort levels all help men get stronger and build bigger muscles after 12 weeks, but using the lightest effort isn't as good as pushing harder.

40
0
92%

Lifting heavier weights with proper form was better than lifting lighter weights for building both muscle strength and size in men after 3 months of training.

40
0
87%

If you're already fit and lift weights, doing 5 to 10 sets per muscle group each week will make you stronger—but doing more than that (like 15 to 20 sets) won't make you any stronger, no matter how hard you push.

0
0
84%

If you're already fit and lift weights, doing anywhere from 5 to 20 sets per muscle group each week will make you stronger and build more muscle — and it doesn't matter much which number you pick within that range.

0
0
84%

Lifting heavier weights (60-80% of your max) makes you stronger than lifting lighter weights, even if you do the same total amount of work, especially after 12 weeks of training.

40
0
83%