More reps vs. heavier weights: which builds bigger legs?
Effects of High-Volume Versus High-Load Resistance Training on Skeletal Muscle Growth and Molecular Adaptations
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
High-volume training increased muscle size without increasing myofibrillar protein synthesis.
Everyone assumes muscle growth = more contractile proteins. This study shows you can get bigger without making more of the actual muscle machinery.
Practical Takeaways
If your goal is muscle size: Use higher volume (20–32 sets/week) with 60% 1RM, even if you’re experienced.
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
High-volume training increased muscle size without increasing myofibrillar protein synthesis.
Everyone assumes muscle growth = more contractile proteins. This study shows you can get bigger without making more of the actual muscle machinery.
Practical Takeaways
If your goal is muscle size: Use higher volume (20–32 sets/week) with 60% 1RM, even if you’re experienced.
Publication
Journal
Frontiers in Physiology
Year
2021
Authors
C. Vann, C. Sexton, Shelby C. Osburn, Morgan A Smith, Cody T Haun, Melissa N. Rumbley, Petey W. Mumford, Brian K Ferguson, Nathan T. Montgomery, Carlton D. Fox, Bradley A Ruple, James McKendry, Jonathan C. Mcleod, A. Bashir, R. Beyers, M. Brook, Kenneth Smith, P. Atherton, Darren T. Beck, J. McDonald, Kaelin C. Young, Stuart M Phillips, M. Roberts
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Claims (6)
Doing more workout volume doesn’t necessarily make your muscles grow more—your body’s internal muscle-building signals stay about the same no matter how much you train.
If you're a young man who already trains regularly, doing more sets with lighter weights for 6 weeks can make your thigh muscle grow a little bigger — but doing fewer sets with heavier weights won't make it grow at all.
If you lift heavy weights (80–85% of your max) instead of doing lots of lighter reps (60% of your max), your legs get stronger faster — after 6 weeks, you’ll likely gain 5–6 kg more in leg strength.
If you lift heavy weights or do lots of reps with lighter weights, your muscles grow at the same rate—so it doesn’t matter which way you train, as long as you’re already fit.
If you do lots of reps with lighter weights for six weeks, your body might make more of the non-muscle proteins inside your muscles than if you lift heavy weights with fewer reps — and this difference is pretty big.