Lighter weights, faster lifts can beat heavy slow lifts for muscle growth
Difference in Kinematics and Kinetics Between High- and Low-Velocity Resistance Loading Equated by Volume: Implications for Hypertrophy Training
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Scientists tested two ways to squat: heavy weights slowly vs. light weights fast, but made sure both ways used the same total weight lifted. They found the light-and-fast way made muscles work longer and harder in other ways.
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Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Scientists tested two ways to squat: heavy weights slowly vs. light weights fast, but made sure both ways used the same total weight lifted. They found the light-and-fast way made muscles work longer and harder in other ways.
Systematic Reviews & Meta-Analyses
Max 100Randomized Controlled Trials
Max 90Cohort Studies
Max 72Case-Control Studies
Max 58Cross-Sectional Studies
Max 44Case Reports & Case Series
Max 30Expert Opinion & Narrative Reviews
Max 546 / 90
Evidence Score
Participants are randomly assigned to treatment or control groups, minimizing bias. Considered the gold standard for testing whether an intervention causes an effect.
Publication
Authors
Mohamad NI, Cronin JB, Nosaka KK
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Claims (6)
Muscle growth occurs when muscles are subjected to mechanical tension during resistance training, and this tension can be created by lifting heavy weights for few repetitions or moderate weights for many repetitions, as long as the set is taken close to the point of inability to continue.
When performing half-squats with the same total work, using lighter weights moved quickly produces higher peak power during both the lowering and lifting phases than using heavier weights moved slowly, showing that movement speed contributes significantly to power output.
When the total amount of work is the same, lifting lighter weights quickly results in longer muscle engagement during squats than lifting heavier weights slowly, suggesting that how long muscles are under load may matter more than how heavy the weight is.
When the total amount of lifting is the same, using lighter weights with faster movements during half-squats results in higher levels of time under tension, peak power, and total work compared to using heavier weights with slower movements in recreationally trained men.
When performing half-squats with the same total amount of work, using heavier weights at slower speeds produces greater force over time than using lighter weights at faster speeds, suggesting that the combination of force and time may be more effectively stimulated by heavier loads.