The Study
Effect of Using Different Intensities in Resistance Training for Muscle Hypertrophy Gains—A Narrative Review
This is like a book report about exercise studies - it tells us what other people have found, but doesn't do any new experiments itself. We can't use it to prove anything new about how exercise works.
Analysis score
Maximum 5 for a narrative review.
Where the score came from
This study looked at many other studies to see if lifting heavy or lighter weights builds muscle better.
Where does this study sit?
Reviews of RCTs (Meta-analyses)
Max 100Randomized Trials
Max 90Reviews of Cohort Studies
Max 85Cohort Studies
Max 72Reviews of Case-Control Studies
Max 63Case-Control Studies
Max 58Cross-Sectional & Case Series
Max 50Expert Opinion
Max 51 / 100
Quality score
Based on clinical experience or non-systematic literature reviews. The lowest level of evidence as they are most susceptible to bias and personal perspective.
Key takeaways
Summary
Based on the study abstract and findings.
- 1Yes, this suggests people can choose weight levels based on preference and safety for muscle growth.
- 2Lifting heavy weights and lighter weights both build muscle about the same, but lighter weights might be safer and easier to stick with.
Score breakdown, methodology, conflicts of interest, evidence analysis & raw study data
Publication
Journal
Strength and Conditioning Journal
Year
2023
Authors
Irineu O. M. Callegari, Pedro S. M. Santarem, Thiago T. Arrivabene, Alexandre G. Oliveira
Related Content
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.
Not medical advice. For informational purposes only. Always consult a qualified healthcare professional before making health decisions.