Lifting Heavy or Light: Both Build Muscle Differently
Effects of Low- vs. High-Load Resistance Training on Muscle Strength and Hypertrophy in Well-Trained Men
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
Light weights built muscle as effectively as heavy weights when taken to failure.
Contradicts common gym wisdom that heavy loads are essential for hypertrophy.
Practical Takeaways
For muscle growth, push each set to failure—whether using heavy or light weights.
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
Light weights built muscle as effectively as heavy weights when taken to failure.
Contradicts common gym wisdom that heavy loads are essential for hypertrophy.
Practical Takeaways
For muscle growth, push each set to failure—whether using heavy or light weights.
Publication
Journal
Journal of Strength and Conditioning Research
Year
2015
Authors
B. Schoenfeld, M. Peterson, Daniel I. Ogborn, B. Contreras, G. T. Sonmez
Related Content
Claims (5)
Lifting heavier weights for fewer reps makes well-trained young men stronger faster than lifting lighter weights for more reps, especially in exercises like squats and bench presses.
Lifting lighter weights many times in a row helps well-trained young men do more push-ups longer than lifting heavier weights fewer times, after 8 weeks of training.
Lifting heavier weights for fewer reps makes your legs much stronger than lifting lighter weights for more reps, but both types of training help your upper body a little bit too, and this might work differently for different muscles.
For young men who are already fit and lift weights until they can't anymore, doing lots of lighter reps builds muscle just as well as doing fewer heavy reps over 8 weeks.
Lifting weights until you can't do any more reps, whether with light or heavy weights, makes muscles grow bigger in fit young men after 8 weeks. It shows that pushing to your limit is what really matters for growth, not how heavy the weights are.