Light and heavy loads showed similar muscle growth in trained men
Key finding
Light and heavy loads showed similar muscle growth in trained men
Context
49 trained men trained to failure for 12 weeks, either at 30–50% of 1RM (20–25 reps) or at 75–90% (8–12 reps).
- 14 kg: Bench press 1RM, gain after 12 weeks — 75–90% 1RM
- 9 kg: Bench press 1RM, gain after 12 weeks — 30–50% 1RM
Limits
Every set went to failure; the study does not test whether light loads work with reps in reserve. Only young men were studied.
Sources
- Neither load nor systemic hormones determine resistance training-mediated hypertrophy or strength gains in resistance-trained young men · Morton · 2016 · Journal of Applied Physiology PubMed DOI Study note
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Summaries by SetCtl, not medical advice.