How Different Weight Training Levels Affect Muscle Growth
Effect of Using Different Intensities in Resistance Training for Muscle Hypertrophy Gains—A Narrative Review
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
High and low intensity resistance training produce similar muscle hypertrophy results.
It contradicts the traditional belief that heavy weights are necessary for maximum muscle growth.
Practical Takeaways
Consider using lower intensity resistance training with higher volume for muscle growth, as it may be safer and easier to adhere to.
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
High and low intensity resistance training produce similar muscle hypertrophy results.
It contradicts the traditional belief that heavy weights are necessary for maximum muscle growth.
Practical Takeaways
Consider using lower intensity resistance training with higher volume for muscle growth, as it may be safer and easier to adhere to.
Publication
Journal
Strength and Conditioning Journal
Year
2023
Authors
Irineu O. M. Callegari, Pedro S. M. Santarem, Thiago T. Arrivabene, Alexandre G. Oliveira
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Claims (4)
Lifting very heavy weights a few times with long breaks builds more muscle and strength faster than lifting lighter weights many times with short breaks, when the total amount of lifting isn't the same.
Lifting heavy weights and lifting lighter weights can both build muscle just as well for different people, as long as you do the same total amount of work. It suggests that how hard you push might not be the main thing that matters for muscle growth.
Lighter weight lifting with more reps might be safer and easier to stick with than pushing yourself to the max every time.
Lifting heavy weights puts stress on your muscles, which is thought to be a main reason they get bigger and stronger.