When people who already lift weights do either mostly heavy lifts or mostly lighter lifts—but keep the total amount of work the same—both ways make them just as strong after 8 weeks.

Scientific Claim

In resistance-trained young men, 8 weeks of volume-equated high-repetition (12, 10, 8 reps) and low-repetition (6, 4, 2 reps) daily undulating periodization programs produce similar increases in one-repetition maximum strength for squat and bench press, suggesting repetition range may not be a critical factor for strength gains when total volume is matched.

Original Statement

“Both groups significantly increased 1RM strength for both squat and bench press (p < 0.01), and no group differences existed (p > 0.05).”

From study:Volume-equated high- and low-repetition daily undulating programming strategies produce similar hypertrophy and strength adaptations.

Evidence Quality Assessment

Claim Status

overstated

Study Design Support

Design cannot support claim

Appropriate Language Strength

association

Can only show association/correlation

Assessment Explanation

The abstract does not confirm randomization, so causation cannot be established. The claim implies equivalence as a general rule, but the study only shows an association under specific conditions in trained males. Verb strength must be conservative.

More Accurate Statement

“In resistance-trained young men, 8 weeks of volume-equated high-repetition and low-repetition daily undulating periodization programs are associated with similar increases in one-repetition maximum strength for squat and bench press, suggesting that when total training volume is matched, repetition range may not strongly influence strength outcomes.”

Evidence from Studies

Supporting (1)

Volume-equated high- and low-repetition daily undulating programming strategies produce similar hypertrophy and strength adaptations.

Randomized Controlled Trial

Human

2016 Jul

Both groups lifted different numbers of reps but the same total amount of weight, and both got just as strong—so how many reps you do doesn’t matter as much as how much total weight you lift.

Contradicting (0)

No contradicting evidence found

Source Study

Volume-equated high- and low-repetition daily undulating programming strategies produce similar hypertrophy and strength adaptations.

Score: 45

DOI: 10.1139/apnm-2015-0707

Similar Assertions

Neither heavy nor light lifting made people better at doing more reps in a row—except maybe a small, not certain improvement with lighter lifts in squats.

92%

Whether people lift heavy weights with few reps or lighter weights with more reps—while doing the same total amount of work—both ways make their muscles grow about the same size in the chest and thighs after 8 weeks.

82%

If you're already trained, doing light weights with short or long breaks between sets gives you about the same strength boost in your chest and legs after 8 weeks.

82%

For guys who already lift weights, doing 5 to 10 sets per muscle group each week builds strength and muscle just as well as doing 15 to 20 sets — more sets don’t help much.

80%

Lifting light weights until you're exhausted can make you stronger at lifting heavier weights, even if you never lift heavy.

80%