The Claim
When training volume is equated, powerlifting-style training (7 sets of 3RM with 3-minute rest periods) and bodybuilding-style training (3 sets of 10RM with 90-second rest periods) result in similar muscle hypertrophy (approximately 12.6-12.7% increase), but powerlifting-style training yields greater strength gains (10.9% vs. 8.1% increase).
What the research says
Supports is higher
Support is ahead, but a single strong opposing study can change this.
These are independent scores, not a percentage. Higher-grade studies count more, so a single strong opposing study can outweigh several weaker ones.
If you do the same total amount of weightlifting work, lifting heavy weights with longer breaks and lifting lighter weights with shorter breaks both build muscle about the same, but lifting heavy gives you more strength.
See the scientific wording
When training volume is equated, powerlifting-style training (7 sets of 3RM with 3min rest) and bodybuilding-style training (3 sets of 10RM with 90s rest) produce similar muscle hypertrophy (~12.6-12.7%), but powerlifting-style training yields greater strength gains (10.9% vs 8.1%).
What the research says
3 studiesThe study looked at the same workouts as the claim and found that both built muscle equally, but the powerlifting style made people stronger, just like the claim said.
The study tested the exact same workouts as the claim and found that both built muscle equally, but the powerlifting style made people stronger, just like the claim said.
The study looked at lifting heavy weights for fewer reps versus lighter weights for more reps and found that both build muscle similarly, but heavy weights make you stronger faster, which matches the claim.
Related videos
Score breakdown, mechanism chain, raw evidence, ideal studies needed & 3 supporting studies
Not medical advice. For informational purposes only. Always consult a qualified healthcare professional before making health decisions.