Heavy loads for strength, multiple sets for muscle growth
Key finding
Heavy loads for strength, multiple sets for muscle growth
Context
Network meta-analysis: 178 studies (5,097 people) on strength, 119 studies (3,364 people) on muscle growth.
- ≥ 80 %: Strength — of 1RM, multiple sets, at least three times a week
- 2×/week: Muscle growth — multiple sets; load was secondary
Limits
Rankings from network analyses are uncertain; the top options sit close together.
Sources
- Resistance training prescription for muscle strength and hypertrophy in healthy adults: a systematic review and Bayesian network meta-analysis · Currier · 2023 · British Journal of Sports Medicine PubMed DOI Study note
Guides
- How heavy do you need to lift to build muscle?
- How do you progress from week to week?
- How do you start strength training?
- How do you read a study properly?
Related studies
Summaries by SetCtl, not medical advice.