16d (edited) • General discussion
If you want strength, load matter. For size, not so much.
We have learned over time that high reps + low weight = hypertrophy
and low reps + heavy weight = strength
This study challenges that
A 2025 study followed 17 active men for 9 weeks. One group lifted heavy weights, and the other lifted much lighter weights. Both groups worked out their whole body three times a week during the study.
What happened:
• Muscle thickness increased across nearly all measured muscles in both groups
• No meaningful differences in hypertrophy between high- and low-load training
• Triceps hypertrophy occurred earlier and more consistently with high loads
• 1-RM strength increased more in the high-load group
While heavier weights may lead to improvements in strength performance, it looks like hypertrophy can be achieved through multiple rep ranges as long as the final set is taken close to failure.
Recommendation: When resistance training, take final sets within 2 reps of failure.
Use heavier loads if strength performance is the primary goal.
Read the study here: Muscle Hypertrophy
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If you want strength, load matter. For size, not so much.
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