If you do the same total amount of weightlifting work, lifting heavier weights fewer times or lighter weights more times gives men about the same muscle growth.

If you do the same total amount of weightlifting work, lifting heavy weights a few times or lighter weights more times gives about the same muscle growth in the chest for beginners doing bench press, showing that the total work matters more than how many reps you do.

Lifting heavy weights for fewer reps and lighter weights for more reps both build muscle about the same in young men when you push yourself to the max, showing that the total work done matters more than how heavy you lift.

If you’ve been lifting for a while, doing more workouts over time will help you build more muscle than just lifting heavier weights.

You can build muscle just as well lifting light weights as heavy ones — as long as you push yourself until you can’t do another rep.

If you're already experienced with weight training, doing the exact number of sets your past logs suggest (1.2 times your usual) builds more muscle than doing a fixed number of 22 sets every week — and this is shown by measuring your thigh muscle thickness with ultrasound.