The Journal of Strength and Conditioning Research· 2017Q1· Review
Strength and Hypertrophy Adaptations Between Low- vs. High-Load Resistance Training: A Systematic Review and Meta-analysis
- 830citations
- Q1SCImago
- 2017year
Short summary
High-load resistance training (≤60% 1RM) yielded significantly greater gains in 1RM strength compared to low-load training, while muscle hypertrophy was similar between both protocols when performed to muscular failure (21 studies).
AI-generated from the title and abstract; the full text is not read.
Key points
- High-load resistance training (≤60% 1RM) led to significantly greater 1RM strength gains than low-load training.
- No significant differences in isometric strength were observed between low- and high-load training.
- Muscle hypertrophy was similar between low- and high-load training protocols when sets were performed to muscular failure.
- A minimum training duration of 6 weeks and exclusion of participants with medical conditions were criteria for included studies.
AI-generated from the title and abstract; the full text is not read.
Abstract
Schoenfeld, BJ, Grgic, J, Ogborn, D, and Krieger, JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training: a systematic review and meta-analysis. J Strength Cond Res 31(12): 3508-3523, 2017-The purpose of this article was to conduct a systematic review of the current body of literature and a meta-analysis to compare changes in strength and hypertrophy between low- vs. high-load resistance training protocols. Searches of PubMed/MEDLINE, Cochrane Library, and Scopus were conducted for studies that met the following criteria: (a) an experimental trial involving both low-load training [≤60% 1 repetition maximum (1RM)] and high-load training (>60% 1RM); (b) with all sets in the training protocols being performed to momentary muscular failure; (c) at least one method of estimating changes in muscle mass or dynamic, isometric, or isokinetic strength was used; (d) the training protocol lasted for a minimum of 6 weeks; (e) the study involved participants with no known medical conditions or injuries impairing training capacity. A total of 21 studies were ultimately included for analysis. Gains in 1RM strength were significantly greater in favor of high- vs. low-load training, whereas no significant differences were found for isometric strength between conditions. Changes in measures of muscle hypertrophy were similar between conditions. The findings indicate that maximal strength benefits are obtained from the use of heavy loads while muscle hypertrophy can be equally achieved across a spectrum of loading ranges.
The authors' abstract, as published at the source. The Journal of Strength and Conditioning Research, 2017 · DOI ↗
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Field: Orthopedics and Sports Medicine
Orthopedics and Sports MedicineMedicine