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 (9)
The more you lift each week for a specific muscle, the more it grows—but after a point, doing even more doesn't help much.
Lifting heavy weights with fewer reps and longer breaks builds more muscle and strength than lifting lighter weights with more reps and shorter breaks in men who already work out.
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.
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.