Lifting weights with different reps builds muscle similarly but lighter weights build less strength
Effects of 4, 8, and 12 Repetition Maximum Resistance Training Protocols on Muscle Volume and Strength.
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
Similar muscle growth across rep ranges when volume equated
Contradicts common belief that heavier weights are necessary for maximal muscle growth
Practical Takeaways
Choose rep ranges based on your primary goal: lower reps for strength, various reps for hypertrophy
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
Similar muscle growth across rep ranges when volume equated
Contradicts common belief that heavier weights are necessary for maximal muscle growth
Practical Takeaways
Choose rep ranges based on your primary goal: lower reps for strength, various reps for hypertrophy
Publication
Journal
Journal of strength and conditioning research
Year
2020
Authors
K. Kubo, Toshihiro Ikebukuro, H. Yata
Related Content
Claims (4)
When people lift weights in a way where they can do 12 reps max, getting stronger is closely tied to getting bigger muscles. But this link isn't seen when lifting for only 4 or 8 reps max.
If you do the same total amount of weightlifting work, lifting heavier weights fewer times or lighter weights more times gives men about the same muscle growth.
When men lift weights, doing more reps with lighter weights (like 12 reps max) gives less strength improvement than doing fewer reps with heavier weights (like 4 or 8 reps max), even if the total workout effort is the same.
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.