Lifting weights without going all the way to failure works just as well
Effect of Resistance Training to Muscle Failure vs. Volitional Interruption at High- and Low-Intensities on Muscle Mass and Strength
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
Low-intensity training (30% 1RM) produced similar hypertrophy to high-intensity (80% 1RM) despite lower total training volume.
Contradicts common gym wisdom that heavy lifting is essential for muscle growth and that volume is king.
Practical Takeaways
Stop your sets when you feel fatigued but before complete failure to build muscle safely, using any weight from 30% to 80% of your max.
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
Low-intensity training (30% 1RM) produced similar hypertrophy to high-intensity (80% 1RM) despite lower total training volume.
Contradicts common gym wisdom that heavy lifting is essential for muscle growth and that volume is king.
Practical Takeaways
Stop your sets when you feel fatigued but before complete failure to build muscle safely, using any weight from 30% to 80% of your max.
Publication
Journal
Journal of Strength and Conditioning Research
Year
2018
Authors
S. Nóbrega, C. Ugrinowitsch, Lucas Pintanel, Cintia Barcelos, C. Libardi
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Claims (6)
When men who don't usually exercise start lifting weights, the angle of their muscle fibers changes by about 9% in 12 weeks. It doesn't matter if they lift heavy or light weights, or if they push until they can't do any more reps or not.
Lifting lighter weights can build just as much muscle as lifting heavy weights in beginners over 12 weeks, even if you do fewer total reps.
For beginners, stopping resistance exercises just before your muscles give out works just as well as pushing to complete failure for building muscle strength and size, whether you're lifting heavy or light weights.
When untrained men lift heavy weights, their muscles work harder and show more activity than when they lift lighter weights, no matter how many times they lift until they can't anymore.
When untrained men lift weights until they can't do any more reps, they get more tired over time compared to stopping earlier, meaning their muscles wear out faster.