The effects of high-vs. Low-load resistance training on strength and hypertrophy: A systematic review

Abstract

INTRODUCTION: Current evidence shows that the improvement of both strength and hypertrophy can be obtained with similar resistance training protocols. The purpose of this systematic review was to examine the existing body of literature pertaining to association between load during resistance training and their effects on strength gains and muscle hypertrophy. METHODOLOGY: Searches were conducted on Web of Science, PubMed/Medline, and Embase. Selected studies met the following inclusion criteria: (a) studies that included a combination of healthy young and old males and females; (b) including a resistance training with high-loads (≥60% of one-repetition maximum, 1RM) or low-loads (<60% 1RM); (c) equal duration and frequency of the resistance training protocols; (d) measurement of hypertrophy and/or strength gains; (e) in English and published in peer-reviewed journals. RESULTS: 24 studies were included. Overall, the increase in muscle mass were similar for both high-load and low-load resistance training protocols. However, in 10 out of 24 studies, the gains in strength were significantly higher with the high-load resistance training when compared to the low-load protocol. CONCLUSIONS: The use of loads above ≥60% of 1RM during a resistance training induces higher gains in muscle strength while muscle hypertrophy is similar to resistance training with lower loads.