The Effect of Different Resistance Training Load Schemes on Strength and Body Composition in Trained Men
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The purpose of this study was to evaluate the impact of moderate-load (10 RM) and low-load (20 RM) resistance training schemes on maximal strength and body composition. Sixteen resistance-trained men were randomly assigned to 1 of 2 groups: a moderate-load group (n = 8) or a low-load group (n = 8). The resistance training schemes consisted of 8 exercises performed 4 times per week for 6 weeks. In order to equate the number of repetitions performed by each group, the moderate load group performed 6 sets of 10 RM, while the low load group performed 3 sets of 20 RM. Between-group differences were evaluated using a 2-way ANOVA and independent t-tests. There was no difference in the weekly total load lifted (sets × reps × kg) between the 2 groups. Both groups equally improved maximal strength and measures of body composition after 6 weeks of resistance training, with no significant between-group differences detected. In conclusion, both moderate-load and low-load resistance training schemes, similar for the total load lifted, induced a similar improvement in maximal strength and body composition in resistance-trained men.
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Lopes et al. found no differences in fat-free mass between volume load-equated low (3 sets of 20RM) and high (6 sets of 10RM) load training protocols in resistance-trained men who performed a total-body resistance training program for 6 weeks.
“Lopes et al. [48] found no differences in fat-free mass between volume load-equated low (3 sets of 20RM) and high (6 sets of 10RM) load training protocols in resistance-trained men who performed a total-body RT program for 6 weeks.”
From Loading recommendations for muscle strength, hypertrophy, and local endurance: a re-examination of the repetition continuum. (2021) · cites this paper as [48]
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Progression Models in Resistance Training for Healthy Adults
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“Resistance training (RT) is a very popular form of physical training for increasing strength and skeletal muscle mass. Adaptive responses to RT include the enhancements of general health, body composition, and athletic performance (Kraemer et al., 2002a).”
BackgroundThe mechanisms of muscle hypertrophy and their application to resistance training
Schoenfeld, B. J. (2010) · Journal of Strength and Conditioning Research · doi:10.1519/jsc.0b013e3181e840f3 · Cited by 1,214 · cited 1× · see citing works
“It is speculated that a RT scheme performed to volitional muscular failure increases muscle fibre recruitment (Burd et al., 2012) and metabolic stress (Schoenfeld, 2010), thereby promoting favourable muscular adaptations.”
BackgroundSelf-citationResistance exercise load does not determine training-mediated hypertrophic gains in young men
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“A potential reason for the discrepancy between findings is that the study by Schoenfeld et al. (2015) lasted 8 weeks compared to only 6 weeks in the present study.”
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“Accordingly, previous studies have shown training at moderate-to-high loads to be superior to increase strength in untrained individuals (Campos et al., 2002; Mitchell et al., 2012; Ogasawara et al., 2013; Van Roie et al., 2013).”
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Cited by
Sorted by citations
LOPEZ, P., RADAELLI, R., TAAFFE, D. R., NEWTON, R. U., GALVÃO, D. A., TRAJANO, G. S., TEODORO, J. L., KRAEMER, W. J., HÄKKINEN, K., & PINTO, R. S. (2021) · Medicine & Science in Sports & Exercise · doi:10.1249/mss.0000000000002585 · Cited by 340 · see citing works
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Self-citationBaz-Valle, E., Fontes-Villalba, M., & Santos-Concejero, J. (2021) · Journal of Strength & Conditioning Research · doi:10.1519/jsc.0000000000002776 · Cited by 84 · see citing works
- Authors
- Lopes, C. R., Aoki, M. S., Crisp, A. H., de Mattos, R. S., Lins, M. A., da Mota, G. R., Schoenfeld, B. J., & Marchetti, P. H.
- Affiliations
- Methodist University of Piracicaba (BR)
- Universidade de São Paulo (BR)
- School of Arts, Sciences and Humanities , University of Sao Paulo (USP) , Sao Paulo , Brazil
- Department of Sports Sciences – Post-Graduation Program in Physical Education (UFTM) , Uberaba , Minas Gerais , Brazil
- Lehman College (US)
- California State University, Northridge (US)
- Corresponding author
- Lopes, Charles Ricardo
- ORCID
- Venue
- Journal of Human Kinetics
- Publisher
- Walter de Gruyter GmbH
- Published
- 2017-08-01
- Volume
- 58
- Issue
- 1
- Pages
- 177-186
- ISSN
- 1640-5544 (ISSN-L)
- 1899-7562
- PMC
- PMC5548165
- OpenAlex
- W2741417761
- Cited by
- 25
- References
- 6
- Citations by year
- 2026: 2 · 2025: 3 · 2024: 3 · 2023: 1 · 2022: 3 · 2021: 10 · 2020: 2 · 2018: 1
- FWCI
- 0.90
- Type
- journal article
- Language
- en
- Open access
- diamond
- doi.org
- Licence
- Locations
- Journal of Human Kinetics (publishedVersion, cc-by-nc-nd)
- Europe PMC (PubMed Central) (publishedVersion)
- PubMed Central (publishedVersion)
- PubMed (publishedVersion)
- CUNY Academic Works (City University of New York) (submittedVersion, cc-by-nc-nd)
- Topics
- Health Sciences › Medicine › Orthopedics and Sports Medicine › Sports Performance and Training
- Health Sciences › Medicine › Complementary and alternative medicine › Cardiovascular and exercise physiology
- Life Sciences › Biochemistry, Genetics and Molecular Biology › Cell Biology › Muscle metabolism and nutrition
- Keywords
- resistance training, training load, load volume, maximal strength, body composition, trained men, repetitions to failure, total load
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