Lifting Light or Heavy Weights? Same Results!
Neither load nor systemic hormones determine resistance training-mediated hypertrophy or strength gains in resistance-trained young men
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
Acute hormonal spikes after training had zero correlation with long-term muscle growth or strength gains.
For decades, fitness culture has claimed that testosterone and growth hormone surges are essential for hypertrophy—this study proves they’re just noise.
Practical Takeaways
Use lighter weights (30–50% 1RM) for higher reps (20–25) if you want to build muscle—just make sure every set goes to failure.
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
Acute hormonal spikes after training had zero correlation with long-term muscle growth or strength gains.
For decades, fitness culture has claimed that testosterone and growth hormone surges are essential for hypertrophy—this study proves they’re just noise.
Practical Takeaways
Use lighter weights (30–50% 1RM) for higher reps (20–25) if you want to build muscle—just make sure every set goes to failure.
Publication
Journal
Journal of Applied Physiology
Year
2016
Authors
Robert W Morton, Sara Y Oikawa, C. Wavell, N. Mazara, C. McGlory, J. Quadrilatero, Brittany L. Baechler, S. Baker, Stuart M Phillips
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Claims (7)
If you lift light weights for more reps or heavy weights for fewer reps—but do the same total amount of work—you’ll grow your muscles just as much either way.
If you're a young man who already lifts weights, doing workouts with either light weights (lots of reps) or heavy weights (fewer reps)—as long as you push yourself until you can't do another rep—will make your muscles grow just as much either way.
If you lift weights until you can’t do another rep—whether you’re using light or heavy weights—you’ll build about the same amount of muscle, as long as you’re pushing yourself hard and doing enough total work.
Even if you lift heavy or light weights for 12 weeks, your body’s short-term hormone spike after each workout doesn’t change—and that means those hormone surges probably aren’t why your muscles get bigger or stronger over time.
Even if your hormones spike after a tough workout, that doesn’t mean you’ll grow bigger muscles or get stronger over 12 weeks of training — the spike and the results don’t seem to go together.