Low vs High Load Training for Strength and Hypertrophy
A systematic review and meta-analysis.
This meta-analysis by Schoenfeld et al. (2017) examined the effects of low-load vs. high-load resistance training on strength and muscle hypertrophy.
Key Points
Aim
To compare changes in strength and hypertrophy between low-load (60% 1RM) and high-load (>60% 1RM) resistance training protocols.
Methods
Systematic review and meta-analysis of 21 studies
Inclusion criteria:
Experimental trials comparing low-load and high-load training
All sets performed to momentary muscular failure
Minimum 6-week intervention
Measures of muscle mass or strength
Results
Strength gains:
1RM strength: Significantly greater increases with high-load training
Isometric strength: No significant differences between conditions
Muscle hypertrophy:
Similar changes in muscle size between low-load and high-load conditions
Practical Applications
Strength development: High-load training (>60% 1RM) is superior for maximising strength gains, particularly for 1RM strength.
Muscle hypertrophy: Low- and high-load training can effectively increase muscle size when performed to muscular failure.
Training variety: Incorporating both loading schemes may benefit overall muscular development and performance.
Time efficiency: High-load training may be more time-efficient for strength gains, as fewer repetitions are required per set.
Individualisation: The choice between low-load and high-load training can be based on individual preferences, goals, and time constraints, as both can be effective for hypertrophy.
