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Cited by 99Muscle metabolism and nutritionSports Performance and TrainingMuscle Physiology and Disorders

Bigger weights may not beget bigger muscles: Evidence from acute muscle protein synthetic responses after resistance exercise

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Burd, Nicholas A., Mitchell, Cameron J., Churchward-Venne, Tyler A., Phillips, Stuart M.·2012·Applied Physiology Nutrition and Metabolism
DOI 10.1139/h2012-022
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Abstract

It is often recommended that heavier training intensities (∼70%-80% of maximal strength) be lifted to maximize muscle growth. However, we have reported that intensities as low as 30% of maximum strength, when lifted to volitional fatigue, are equally effective at stimulating muscle protein synthesis rates during resistance exercise recovery. This paper discusses the idea that high-intensity contractions are not the exclusive driver of resistance exercise-induced changes in muscle protein synthesis rates.

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Crossref · 10.1139/h2012-022

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  • Heavier loads may create a different force profile and require fewer repetitions to recruit high-threshold motor units, whereas lighter loads significantly increase local metabolic strain and prolong time under tension.

    “Heavier loads may create a different force profile and require fewer repetitions to recruit high-threshold motor units, whereas lighter loads significantly increase local metabolic strain and prolong time under tension [145].”

    From Ribosome Biogenesis as a Putative Bottleneck to Skeletal Muscle Hypertrophy: Mechanisms, Human Evidence, and Practical Modulators (2026) · cites this paper as [145]

    The contraction-stimulus section links heavier loads with greater force and fibre recruitment. The Fig. 1 discussion reports fewer repetitions with heavy loads (5 ± 1 at 90% of 1RM versus 24 ± 3 at 30%) and says lighter loads can eventually achieve full motor-unit recruitment. It does not establish that lighter loads significantly increase local metabolic strain or prolong time under tension; it says the 24-repetition knee-extension protocol minimizes time under tension. Page numbers are unavailable in our copy. (LLM, conf=0.85)

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  • High-confidence direct effects are restricted to the mechanical-load-dependent training variables (volume, proximity to failure, blood-flow restriction) for which human ribosomal-end measurements are available.

    “High-confidence direct effects are restricted to the mechanical-load-dependent training variables (volume, proximity to failure, blood-flow restriction) for which human ribosomal-end measurements are available [35,145,155]”

    From Ribosome Biogenesis as a Putative Bottleneck to Skeletal Muscle Hypertrophy: Mechanisms, Human Evidence, and Practical Modulators (2026) · cites this paper as [145]

    The discussion accompanying Fig. 1 (page unavailable) reports human myofibrillar protein-synthesis responses to exercise volume and training to failure, and the paper mentions blood-flow restriction. It does not report human ribosomal-end measurements or establish the claimed restriction of high-confidence direct effects; the Introduction cautions that definitive evidence linking acute responses to longer-term training outcomes is lacking. (LLM, conf=0.85)

    Experimental — accuracy not yet measured

  • Load intensity probably matters indirectly through its effects on mechanical tension, motor-unit recruitment, and the feasibility of accumulating productive volume.

    “The most defensible interpretation is that load intensity probably matters indirectly through its effects on mechanical tension, motor-unit recruitment, and the feasibility of accumulating productive volume [45,145].”

    From Ribosome Biogenesis as a Putative Bottleneck to Skeletal Muscle Hypertrophy: Mechanisms, Human Evidence, and Practical Modulators (2026) · cites this paper as [145]

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Research works printed but not linked: 1

  1. Hoeger, W.W.K., Hopkins, D.R., Barrette, S.L., and Hale, D.F. 1990. Relationship between repetitions and selected percentages of one repetition maximum: A comparison between untrained and trained males and females. J. Strength Cond. Res. 4(2): 47-55.

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Authors
Burd, N. A., Mitchell, C. J., Churchward-Venne, T. A., & Phillips, S. M.
Affiliations
  • McMaster University (CA)
  • Exercise Metabolism Research Group, Department of Kinesiology, McMaster University, 1280 Main St. West, Hamilton, ON L8S 4K1, Canada.
ORCID
Venue
Applied Physiology Nutrition and Metabolism
Publisher
Canadian Science Publishing
Published
2012-06
Volume
37
Issue
3
Pages
551-554
ISSN
  • 1715-5312 (ISSN-L)
  • 1715-5320
DOI
10.1139/h2012-022
OpenAlex
W2119134107
Cited by
99
References
32
Citations by year
2026: 4 · 2025: 3 · 2024: 3 · 2023: 6 · 2022: 6 · 2021: 4 · 2020: 5 · 2019: 9 · 2018: 11 · 2017: 8 · 2016: 12 · 2015: 11 · 2014: 7 · 2013: 6 · 2012: 3
FWCI
4.09
Type
journal article
Language
en
Open access
Licence
www.nrcresearchpress.com/page/about/CorporateTextAndDataMining (tdm)
Locations
  • Applied Physiology Nutrition and Metabolism (publishedVersion)
  • PubMed (publishedVersion)
  • ResearchSpace (University of Auckland) (submittedVersion)
Funders
Natural Sciences and Engineering Research Council of Canada
Topics
  • Life Sciences › Biochemistry, Genetics and Molecular Biology › Cell Biology › Muscle metabolism and nutrition
  • Health Sciences › Medicine › Orthopedics and Sports Medicine › Sports Performance and Training
  • Life Sciences › Biochemistry, Genetics and Molecular Biology › Molecular Biology › Muscle Physiology and Disorders
Keywords
muscle protein synthesis, resistance training, exercise intensity, muscle hypertrophy, low-intensity training, muscle growth
MeSH terms
Adaptation, Physiological, Physical Exertion, Humans, Muscle Proteins, Muscle, Skeletal, Resistance Training

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