Heavy weights build more muscle
Effects of different intensities of resistance training with equated volume load on muscle strength and hypertrophy
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
Not specified in abstract
Not specified in abstract
Practical Takeaways
Consider training with heavier weights (around 80% of your 1RM) for optimal muscle growth when volume is equated.
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
Not specified in abstract
Not specified in abstract
Practical Takeaways
Consider training with heavier weights (around 80% of your 1RM) for optimal muscle growth when volume is equated.
Publication
Journal
European Journal of Sport Science
Year
2018
Authors
T. Lasevicius, C. Ugrinowitsch, B. Schoenfeld, H. Roschel, L. Tavares, E. O. de Souza, G. Laurentino, V. Tricoli
Related Content
Claims (4)
When untrained young men lift weights with different heavy loads but equal total work, their chest muscles grow about the same amount—around 10-11% bigger.
Lifting heavier weights (80% of your max) builds bigger muscles faster than lifting lighter weights (20% of your max) when you do the same total work, with thigh muscles growing about 20% more and arm muscles growing about 25% more after 12 weeks.
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.
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.