031 - Volume Wars: High vs. Low—Which Resistance Training Program Dominates?
Heavy vs. Light: Which Load Actually Builds More Muscle and Strength?
This study has one mission: Settle the debate!
Do you need to lift heavy to get strong and jacked—or can you go light and still grow?
This meta-analysis combed through 21 studies to find out what really matters for hypertrophy and strength.
Key Findings
Strength: High-load training (≥60% 1RM) produces significantly greater 1RM gains than low-load training—especially for trained lifters.
Hypertrophy: Muscle growth is nearly identical between high and low loads—as long as each set is taken to muscular failure.
Isometric & Isokinetic Strength: No major difference between training types, though trends lean toward high-load advantage.
Efficiency: High-load wins for time. Lifting light to failure takes more time and reps for similar results.
Tactical Interpretation
1. Train Based on Your Goals
Want to build absolute strength? Go heavy.
Want size, rehab, or joint-friendly options? You can go light, just push to failure.
2. Don’t Fear the Burn
Lighter loads can build just as much muscle, but the set needs to go deep into “discomfort”, not pain. No coasting.
3. Consider Fatigue Tolerance
Light-load training may induce more discomfort and longer sets, possibly affecting adherence. Program accordingly.
4. Use the Full Spectrum
Both methods activate different motor units and muscle fibers. A balanced program with both heavy and light loads may provide more complete adaptations, especially for tactical athletes needing both strength and endurance.
Stay Thick.
Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and Hypertrophy Adaptations Between Low- vs. High-Load Resistance Training: A Systematic Review and Meta-analysis. J Strength Cond Res. 2017;31(12):3508-3523. doi:10.1519/JSC.0000000000002200