Cited by 418Sports Performance and TrainingMuscle metabolism and nutritionCardiovascular and exercise physiology

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Effects of Low- vs. High-Load Resistance Training on Muscle Strength and Hypertrophy in Well-Trained Men

Schoenfeld, Brad J., Peterson, Mark D., Ogborn, Dan, Contreras, Bret, Sonmez, Gul T.·2015·Journal of Strength and Conditioning Research

DOI 10.1519/jsc.0000000000000958

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Abstract

The purpose of this study was to compare the effect of low- versus high-load resistance training (RT) on muscular adaptations in well-trained subjects. Eighteen young men experienced in RT were matched according to baseline strength and then randomly assigned to 1 of 2 experimental groups: a low-load RT routine (LL) where 25-35 repetitions were performed per set per exercise (n = 9) or a high-load RT routine (HL) where 8-12 repetitions were performed per set per exercise (n = 9). During each session, subjects in both groups performed 3 sets of 7 different exercises representing all major muscles. Training was performed 3 times per week on nonconsecutive days, for a total of 8 weeks. Both HL and LL conditions produced significant increases in thickness of the elbow flexors (5.3 vs. 8.6%, respectively), elbow extensors (6.0 vs. 5.2%, respectively), and quadriceps femoris (9.3 vs. 9.5%, respectively), with no significant differences noted between groups. Improvements in back squat strength were significantly greater for HL compared with LL (19.6 vs. 8.8%, respectively), and there was a trend for greater increases in 1 repetition maximum (1RM) bench press (6.5 vs. 2.0%, respectively). Upper body muscle endurance (assessed by the bench press at 50% 1RM to failure) improved to a greater extent in LL compared with HL (16.6 vs. -1.2%, respectively). These findings indicate that both HL and LL training to failure can elicit significant increases in muscle hypertrophy among well-trained young men; however, HL training is superior for maximizing strength adaptations.

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Result
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BackgroundResult
Essentials of Strength Training and Conditioning
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“Early-phase RT strength adaptations are predominantly related to improvements in the ability of the nervous system to efficiently activate and coordinate muscles, whereas the role of hypertrophy for strength becomes increasingly more relevant as one gains experience (51,54).”
BackgroundSelf-citation
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MethodSelf-citation
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Background
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Blood-Flow Restriction Resistance Exercise Promotes Lower Pain and Ratings of Perceived Exertion Compared With Either High- or Low-Intensity Resistance Exercise Performed to Muscular Failure
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Acute Physiological Responses to an Intensity-And Time-Under-Tension-Equated Single- vs. Multiple-Set Resistance Training Bout in Trained Men
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“Upper-body endurance was quantified as the greatest number of repetitions that the participant was able to complete, through the full range of motion on the bench press exercise, using a load corresponding to 50% of their 1RM [12].”
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“In humans, it can also be assumed that high intensities in strength training lead to high mechanical loading and tension in muscular tissue, which can be hypothesized to be more effective to induce MSt compared with low load resistance training (Schoenfeld et al., 2015; Krzysztofik et al., 2019), while for MTh, the ti…”
BackgroundSelf-citation
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Background
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“time [12], while other aspects related to physical therapy, such as massage, have been proposed for recovery in RT [13].”
Background
The Effect of Different Resistance Training Load Schemes on Strength and Body Composition in Trained Men
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. (2017) · Journal of Human Kinetics · doi:10.1515/hukin-2017-0081 · Cited by 25
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BackgroundResultInfluentialSelf-citation
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Background
What does individual strength say about resistance training status?
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Background
Myofiber hypertrophy adaptations following 6 weeks of low-load resistance training with blood flow restriction in untrained males and females
Reece, T. M., Godwin, J. S., Strube, M., Ciccone, A. B., Stout, K. W., Pearson, J. R., Vopat, B. G., Gallagher, P. M., Roberts, M. D., & Herda, T. J. (2023) · Journal of Applied Physiology · doi:10.1152/japplphysiol.00704.2022 · Cited by 22
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Self-citation
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Cotter, J. A., Garver, M. J., Dinyer, T. K., Fairman, C. M., & Focht, B. C. (2017) · Journal of Strength and Conditioning Research · doi:10.1519/jsc.0000000000001782 · Cited by 22
“In fact, recent research has demonstrated that similar hypertrophic gains and strength increases may result from both lowand high-load resistance training protocols (14,15,17).”
Background
Effects of resistance training on hypertrophy, strength and tensiomyography parameters of elbow flexors: role of eccentric phase duration
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“The muscle thickness included the distance (mm) from the superficial to deep fascia layers [29] and the average distance of the two measurements was used for statistical analysis.”
Method
Low-Load Resistance Training to Volitional Failure Induces Muscle Hypertrophy Similar to Volume-Matched, Velocity Fatigue
Terada, K., Kikuchi, N., Burt, D., Voisin, S. A. C., & Nakazato, K. (2020) · The Journal of Strength and Conditioning Research · doi:10.1519/jsc.0000000000003690 · Cited by 23
“When performed to failure, low-load and HL RT induce muscle hypertrophy to a similar extent (6,17,26), even though individuals training at low load complete a higher total volume than individuals training at HL (8).”
Background
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Hammert, W. B., Dankel, S. J., Kataoka, R., Yamada, Y., Kassiano, W., Song, J. S., & Loenneke, J. P. (2024) · The Journal of Strength and Conditioning Research · doi:10.1519/jsc.0000000000004978 · Cited by 21
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“Low- load, high- repetition (LLHR) resistance exercise has emerged as a more aerobic form of resistance training that can induce similar gains in muscle mass and strength as high- load, low- repetition resistance training (Burd et al., 2010; Schoenfeld et al., 2015).”
Background
High-intensity interval body weight training promotes different adaptations to combined training in body composition and muscle strength in young women
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Lower-Load is More Effective Than Higher-Load Resistance Training in Increasing Muscle Mass in Young Women
Franco, C. M. D. C., Carneiro, M. A. D. S., Alves, L. T. H., Júnior, G. N. D. O., de Sousa, J. D. F. R., & Orsatti, F. L. (2019) · Journal of Strength and Conditioning Research · doi:10.1519/jsc.0000000000002970 · Cited by 21
“This is in accordance with earlier observations, which showed that both RT programs (LL and HL) produce MS gains after 8 weeks of RT (2,6,10,17,21,24,28,31).”
BackgroundResult
Comparison of changes in lean body mass with a strength- versus muscle endurance-based resistance training program
Vargas-Molina, S., Petro, J. L., Romance, R., Bonilla, D. A., Florido, M. Á., Kreider, R. B., Schoenfeld, B. J., & Benítez‐Porres, J. (2019) · European Journal of Applied Physiology · doi:10.1007/s00421-019-04082-0 · Cited by 22
Self-citation
Influence of One Hour versus Two Hours of Daily Static Stretching for Six Weeks Using a Calf-Muscle-Stretching Orthosis on Maximal Strength
Warneke, K., Keiner, M., Hillebrecht, M., & Schiemann, S. (2022) · International Journal of Environmental Research and Public Health · doi:10.3390/ijerph191811621 · Cited by 20
“From this, it can be hypothesized that high intensities seem to be more beneficial to achieve improvements in MSt [8,10].”
BackgroundMethod
The contraction history of the muscle and strength change: lessons learned from unilateral training models
Bell, Z. W., Wong, V. H. Y., Spitz, R. W., Chatakondi, R. N., Viana, R. B., Abe, T., & Loenneke, J. P. (2019) · Physiological Measurement · doi:10.1088/1361-6579/ab516c · Cited by 20
Effects of Different Resistance Training Loads on the Muscle Quality Index in Older Women
Ribeiro, A. S., Picoloto, A., Nunes, J. P., Bezerra, E. D. S., Schoenfeld, B. J., & Cyrino, E. S. (2020) · The Journal of Strength and Conditioning Research · doi:10.1519/jsc.0000000000003667 · Cited by 23
Self-citation
Low-Load Resistance Training Performed to Muscle Failure or Near Muscle Failure Does Not Promote Additional Gains on Muscle Strength, Hypertrophy, and Functional Performance of Older Adults
Bergamasco, J. G. A., da Silva, D. G., Bittencourt, D., de Oliveira, R. M., Júnior, J. C. B., Caruso, F., Godoi, D., Borghi‐Silva, A., & Libardi, C. A. (2020) · The Journal of Strength and Conditioning Research · doi:10.1519/jsc.0000000000003632 · Cited by 21
“For FAI, 3 sets were performed to muscle failure, which was defined as the point where the activated muscles are incapable of completing another repetition in the appropriate range of motion (11,20,29).”
Method
Four weeks of high- versus low-load resistance training to failure on the rate of torque development, electromechanical delay, and contractile twitch properties.
Jenkins, N. D. M., Housh, T. J., Buckner, S. L., Bergstrom, H. C., Smith, C. M., Cochrane, K. C., Hill, E. C., Miramonti, A. A., Schmidt, R. J., Johnson, G. O., et al. (2016) · PubMed · Cited by 22
Are muscle fibres of body builders intrinsically weaker? A comparison with single fibres of aged‐matched controls
Monti, E., Toniolo, L., Marcucci, L., Bondì, M., Martellato, I., Šimunič, B., Toninello, P., Franchi, M. V., Narici, M. V., & Reggiani, C. (2020) · Acta Physiologica · doi:10.1111/apha.13557 · Cited by 20
The role of volume-load in strength and absolute endurance adaptations in adolescent’s performing high- or low-load resistance training
Steele, J., Fisher, J. P., Assunção, A. R., Bottaro, M., & Gentil, P. (2016) · Applied Physiology, Nutrition, and Metabolism · doi:10.1139/apnm-2016-0418 · Cited by 23
“For example, greater volume-load has been argued by some as being of potential importance in driving the similar adaptations observed in low load (LL) RT protocols compared with high load (HL) protocols in adults when performed to momentary failure (Micthell et al., 2012; Ogborn & Schoenfeld, 2014; Barcelos et al., 20…”
BackgroundResultInfluential
Muscle hypertrophy is correlated with load progression delta, climb volume, and total load volume in rodents undergoing different ladder-based resistance training protocols
Neto, W. K., Silva, W. D. A., de Oliveira, T. V. A., Boas, A. E. D. S. V., Ciena, A. P., Anaruma, C. A., Gorzi, A., Caperuto, É. C., & Gama, E. F. (2022) · Tissue and Cell · doi:10.1016/j.tice.2021.101725 · Cited by 19
Influence of Long-Lasting Static Stretching Intervention on Functional and Morphological Parameters in the Plantar Flexors: A Randomized Controlled Trial
Warneke, K., Keiner, M., Wohlann, T., Lohmann, L. H., Schmitt, T., Hillebrecht, M., Brinkmann, A., Hein, A., WIRTH, K. J., & Schiemann, S. (2023) · The Journal of Strength and Conditioning Research · doi:10.1519/jsc.0000000000004513 · Cited by 19
“To achieve increases in strength capacity and muscle cross-sectional area (MCSA) or muscle thickness (MTh), strength training is commonly used (31,33,50), whereas losses of flexibility can be counteracted by performing a stretch training (18).”
Background
Men exhibit greater fatigue resistance than women in alternated bench press and leg press exercises
Monteiro, E. R., Steele, J., Novaes, J. D. S., Brown, A., Cavanaugh, M. T., Vingren, J. L., & Behm, D. G. (2019) · The Journal of Sports Medicine and Physical Fitness · doi:10.23736/s0022-4707.17.08062-8 · Cited by 19
Use of Blood Flow Restriction Training for Postoperative Rehabilitation
Wilkinson, B. G., Donnenwerth, J. J., & Peterson, A. R. (2019) · Current Sports Medicine Reports · doi:10.1249/jsr.0000000000000604 · Cited by 21
“mens with some studies suggesting low load training to failure can indeed produce muscle hypertrophy comparable in magnitude to heavy load regimens when used three times per week (38,39).”
Background
The effect of a three month, low-load- high-repetitions group-based exercise program versus pilates on physical fitness and body composition in inactive women
Evangelou, C., Sakkas, G. K., Hadjicharalambous, M., Aphamis, G., Petrou, P., & Giannaki, C. D. (2020) · Journal of Bodywork and Movement Therapies · doi:10.1016/j.jbmt.2020.08.017 · Cited by 19
Acute and Delayed Effects of a Resistance Training Session Leading to Muscular Failure on Mechanical, Metabolic, and Perceptual Responses
MONTILLA, J. A. P., García‐Ramos, A., Castaño‐Zambudio, A., Capelo‐Ramírez, F., González-Hernández, J. M., Cordero-Rodríguez, Y., & Jiménez‐Reyes, P. (2018) · The Journal of Strength and Conditioning Research · doi:10.1519/jsc.0000000000002712 · Cited by 24
“Therefore, because training to failure could be recommended primarily for inducing hypertrophic adaptations (29,30), it would be of interest to explore the effect of training to failure on mechanical and metabolic responses when shorter rest periods (e.”
Background
The Effects of CrossFit® Practice on Physical Fitness and Overall Quality of Life
Rios, M. J., Pyne, D. B., & Fernandes, R. J. (2024) · International Journal of Environmental Research and Public Health · doi:10.3390/ijerph22010019 · Cited by 31
Higher- and lower-load resistance exercise training induce load-specific local muscle endurance changes in young women: a randomised trial
Fliss, M. D., Stevenson, J., Mardan-Dezfouli, S., Li, D. C. W., & Mitchell, C. J. (2022) · Applied Physiology, Nutrition, and Metabolism · doi:10.1139/apnm-2022-0263 · Cited by 18
Comparing the effects of low and high load resistance exercise to failure on adaptive responses to resistance exercise in young women
Stefanaki, D. G. A., Dzulkarnain, A., & Gray, S. R. (2019) · Journal of Sports Sciences · doi:10.1080/02640414.2018.1559536 · Cited by 18
“Whilst some have found strength gains to be similar between different loads (Fisher & Steele, 2017) others have found some evidence that strength gains are higher with higher, versus lower loads (Mitchell et al., 2012; Morton et al., 2016; Schoenfeld et al., 2015).”
BackgroundResult
Using Daily Stretching to Counteract Performance Decreases as a Result of Reduced Physical Activity—A Controlled Trial
Warneke, K., Konrad, A., Keiner, M., Zech, A., Nakamura, M., Hillebrecht, M., & Behm, D. G. (2022) · International Journal of Environmental Research and Public Health · doi:10.3390/ijerph192315571 · Cited by 16
“It is well known that performing resistance training is linked with improvements in MSt [14–16], muscle hypertrophy [14,17,18] and sport-specific performance, such as jumping and sprinting [19–22].”
Background
Effects of Skeletal Muscle Hypertrophy on Fat Mass and Glucose Homeostasis in Humans and Animals: A Narrative Review with Systematic Literature Search
Havers, T., Held, S., Schönfelder, M., Geisler, S., & Wackerhage, H. (2025) · Sports Medicine · doi:10.1007/s40279-025-02263-w · Cited by 19
“Research into resistance training variables shows that load, volume, frequency, and rest intervals, influence the amount of skeletal muscle hypertrophy induced [33–35].”
Physiological Responses to Agonist–Antagonist Superset Resistance Training
Fink, J. E., Schoenfeld, B. J., Sakamaki‐Sunaga, M., & Nakazato, K. (2020) · Journal of Science in Sport and Exercise · doi:10.1007/s42978-020-00092-z · Cited by 18
Self-citation
Effect of weightlifting training on jumping ability, sprinting performance and squat strength: A systematic review and meta-analysis
García-Valverde, A., Manresa‐Rocamora, A., Hernández‐Davó, J. L., & Sabido, R. (2021) · International Journal of Sports Science & Coaching · doi:10.1177/17479541211061695 · Cited by 17
“In this line, Schoenfeld et al.(80) suggested that heavy load training is more effective than lower loads for improving maximal strength.”
Background
Whey Protein Supplementation Is Superior to Leucine-Matched Collagen Peptides to Increase Muscle Thickness During a 10-Week Resistance Training Program in Untrained Young Adults
Jacinto, J. L., Nunes, J. P., Gorissen, S. H. M., Capel, D. M. G., Bernardes, A. G., Ribeiro, A. S., Cyrino, E. S., Phillips, S. M., & Aguiar, A. F. (2022) · International Journal of Sport Nutrition and Exercise Metabolism · doi:10.1123/ijsnem.2021-0265 · Cited by 18
Effects of blood flow restriction training on sports performance in athletes: a systematic review with meta-analysis
Li, R., Chee, C. S., Kamalden, T. F. T., Ramli, A. S. S., & Yang, K. (2023) · The Journal of Sports Medicine and Physical Fitness · doi:10.23736/s0022-4707.23.15220-0 · Cited by 17
Acute and chronic functional and traditional resistance training improve muscular fitness in young males via the AMPK/PGC-1α/irisin signaling pathway
Zuo, C., Ma, X., Ye, C., Zheng, Z., & Bo, S. (2023) · Environmental Health and Preventive Medicine · doi:10.1265/ehpm.23-00146 · Cited by 17
“Several studies on resistance training suggest that the key determinant for improving muscle power, strength, and endurance, irrespective of the load applied, is the execution of exercises at high velocity with a high number of repetitions [35, 46].”
Background
Effects of Low-Load, High-Repetition Resistance Training on Maximum Muscle Strength and Muscle Damage in Elite Weightlifters: A Preliminary Study
Yeom, D.-C., Hwang, D.-J., Lee, W.-B., Cho, J., & Koo, J. (2023) · International Journal of Molecular Sciences · doi:10.3390/ijms242317079 · Cited by 23
“However, for well-trained individuals, the effects manifest progressively and more slowly as experience and training status [5,15].”
BackgroundInfluential
Low-Intensity Resistance Exercise in Cardiac Rehabilitation: A Narrative Review of Mechanistic Evidence and Clinical Implications
Jansen, J., Marshall, P. W., Benatar, J. R., Cross, R. L., Lindbom, T. K., & Kingsley, M. (2024) · Journal of Clinical Medicine · doi:10.3390/jcm13237338 · Cited by 18
Upper-Body Muscular Endurance Training Improves Performance Following 50 min of Double Poling in Well-Trained Cross-Country Skiers
Børve, J., Jevne, S. N., Rud, B., & Losnegard, T. (2017) · Frontiers in Physiology · doi:10.3389/fphys.2017.00690 · Cited by 17
“(Stone and Coulter, 1994; Schoenfeld et al., 2015).”
Result
Effects of Inertial Load on Sagittal Plane Kinematics of the Lower Extremity During Flywheel-Based Squats
Worcester, K. S., Baker, P. A., & Bollinger, L. M. (2020) · The Journal of Strength and Conditioning Research · doi:10.1519/jsc.0000000000003415 · Cited by 17
“with previous research on squat mechanics (21).”
Different Shoulder Exercises Affect the Activation of Deltoid Portions in Resistance-Trained Individuals
Campos, Y. A. C., Vianna, J. M., Guimarães, M. P., de Oliveira, J. L. D., Hernández-Mosqueira, C., da Silva, S. F., & Marchetti, P. H. (2020) · Journal of Human Kinetics · doi:10.2478/hukin-2020-0033 · Cited by 17
“…movement speed (cadence) was maintained at (2/0/1/0), i.e. a 2-s eccentric phase, 0-s i.e., no break in the transition phase, a 1-s concentric phase, and 0-s i.e., no rest before the next repetition (Schoenfeld et al., 2015; Wilk et al., 2018) using a digital metronome (DM90, Seiko®, Tokyo, Japan).”
Method
Strength training improves insulin resistance and differently affects mitochondria in skeletal muscle and visceral adipose tissue in high-fat fed mice
Costa, J. S. R., Fonseca, G. F. A. C., Ottone, N. C. D. S., Silva, P. A., Antonaccio, R. F., Silva, G., Rocha, M. D. S. A., Coimbra, C. C., Esteves, E. A., Mang, Z. A., et al. (2021) · Life Sciences · doi:10.1016/j.lfs.2021.119639 · Cited by 19
Metabolic Profile of Reciprocal Supersets in Young, Recreationally Active Women and Men
Realzola, R. A., Mang, Z. A., Millender, D. J., Beam, J. R., Bellovary, B. N., Wells, A. D., Houck, J. M., & Kravitz, L. R. (2021) · The Journal of Strength and Conditioning Research · doi:10.1519/jsc.0000000000003920 · Cited by 16
“In fact, investigations have shown that consistently performing RE at intensities ranging from 30 to 100% of 1 repetition maximum can elicit muscle hypertrophy, increases in lean body mass, and other positive health benefits (39,43).”
Background
Nutritional Regulation of Muscle Stem Cells in Exercise and Disease: The Role of Protein and Amino Acid Dietary Supplementation
Beaudry, K. M., Binet, E. R., Collao, N., & Lisio, M. D. (2022) · Frontiers in Physiology · doi:10.3389/fphys.2022.915390 · Cited by 16
“Resistance exercise is the primary mode of exercise used to elicit positive changes in muscle mass (Schoenfeld et al., 2015) and is composed of contracting the muscles against an external resistance.”
Background
Effects of blood-flow restriction on biomarkers of myogenesis in response to resistance exercise
Layne, A. S., Larkin-Kaiser, K. A., MacNeil, R. G., Dirain, M. L. S., Sandesara, B. D., Manini, T. M., & Buford, T. W. (2016) · Applied Physiology, Nutrition, and Metabolism · doi:10.1139/apnm-2016-0224 · Cited by 16
“Each bout consisted of 120 repetitions (10 sets of 12 repetitions) of dominant-limb knee extensions performed at 40% of 1RM with 1-minute rest periods between sets, as low-load exercise with this volume (>100 repetitions) is capable of inducing skeletal muscle hypertrophy (Schoenfeld et al. 2015).”
Upper-Body Exercises With External Resistance Are Well Tolerated and Enhance Muscle Activity in People With Hemophilia
Calatayud, J., Pérez‐Alenda, S., Carrasco, J. J., Escriche-Escuder, A., Cruz‐Montecinos, C., Andersen, L. L., Bonanad, S., Querol, F., & Casaña, J. (2018) · Physical Therapy · doi:10.1093/ptj/pzy136 · Cited by 16
Biomimetic strategies for fabricating musculoskeletal tissue scaffolds: a review
Zhou, Y., Sooriyaarachchi, D., Liu, D., & Tan, G. Z. (2021) · The International Journal of Advanced Manufacturing Technology · doi:10.1007/s00170-020-06538-6 · Cited by 17
The effect of fish oil supplementation on resistance training-induced adaptations
Heileson, J. L., Machek, S. B., Harris, D. R., Tomek, S. E., Souza, L. C., Kieffer, A. J., Barringer, N., Gallucci, A. R., Forsse, J. S., & Funderburk, L. (2023) · Journal of the International Society of Sports Nutrition · doi:10.1080/15502783.2023.2174704 · Cited by 21
“across the general young adult population, blood LC n-3 PUFA status measurement, equivalent macronutrient intake, as well as similar volume loads and RET-induced strength changes compared to resistance trained subjects [27,28,48], this study was not without limitations.”
Background
A Comparison of Increases in Volume Load Over 8 Weeks of Low-Versus High-Load Resistance Training
Schoenfeld, B. J., Ogborn, D. I., Contreras, B. M., Cappaert, T., Ribeiro, A. S., Alvar, B. A., & Vigotsky, A. D. (2016) · Asian Journal of Sports Medicine · doi:10.5812/asjsm.29247 · Cited by 16
“Utilizing relative measures may help put things into perspective, as research has shown similar hypertrophy in both high- and low-load conditions (10-13), and may thus be a more applicable measure of changes in VL.”
BackgroundMethodSelf-citation
Total training load may explain similar strength gains and muscle hypertrophy seen in aged rats submitted to resistance training and anabolic steroids
Neto, W. K., Silva, W. D. A., Ciena, A. P., Bocalini, D. S., Nucci, R. A. B., Anaruma, C. A., & Gama, E. F. (2017) · The Aging Male · doi:10.1080/13685538.2017.1365832 · Cited by 16
“[37,38] have shown that the equalization of training”
Background
The influence of considering individual resistance training variables as a whole on muscle strength: A systematic review and meta-analysis protocolPreprint
Lyristakis, P., Wundersitz, D. W. T., Zadow, E. K., Mnatzaganian, G., & Gordon, B. A. (2022) · doi:10.26181/21154528.v1 · Cited by 13
Are Trainees Lifting Heavy Enough? Self-Selected Loads in Resistance Exercise: A Scoping Review and Exploratory Meta-analysis
Steele, J., Malleron, T., Har-Nir, I., Androulakis‐Korakakis, P., Wolf, M., Fisher, J. P., & Halperin, I. (2022) · Sports Medicine · doi:10.1007/s40279-022-01717-9 · Cited by 21
“participants reach or approach task failure in sets, hypertrophic adaptations are similar irrespective of the loads lifted [41, 51, 56], although improvements in maximal strength (as measured with 1RM) are superior when using heavier loads [41, 56, 57].”
Background
Repetition Performance and Blood Lactate Responses Adopting Different Recovery Periods Between Training Sessions in Trained Men
Miranda, H. L., Maia, M. F., Paz, G. A., de Souza, J. A. A. A., Junior, R. F. S., Farias, D. D. A., & Willardson, J. M. (2017) · The Journal of Strength and Conditioning Research · doi:10.1519/jsc.0000000000001840 · Cited by 18
“Because of the large variation that can exist in individual responses to the same training protocol (19,20,23), data are still lacking regarding the effect of different recovery periods between resistance training sessions on strength performance outcomes.”
Background
The Dose-Effects of Caffeine on Lower Body Maximal Strength, Muscular Endurance, and Rating of Perceived Exertion in Strength-Trained Females
Jones, L., Johnstone, I., Day, C., Marquer, S. L., & Hulton, A. T. (2021) · Nutrients · doi:10.3390/nu13103342 · Cited by 16
“Whilst the current investigation only observed total volume lifted in one set, greater accumulation of volume over time may augment muscular hypertrophy [42].”
Background
May the Force and Mass Be With You—Evidence-Based Contribution of Mechano-Biological Descriptors of Resistance Exercise
Viecelli, C., & Aguayo, D. (2022) · Frontiers in Physiology · doi:10.3389/fphys.2021.686119 · Cited by 14
Functional Resistance Training With Viscous and Elastic Devices: Does Resistance Type Acutely Affect Knee Function?
Washabaugh, E. P., Augenstein, T. E., Koje, M., & Krishnan, C. (2022) · IEEE Transactions on Biomedical Engineering · doi:10.1109/tbme.2022.3214773 · Cited by 14
“The intensity at which functional resistance training should be administered is a debated issue in this field [50], [51], [52].”
BackgroundMethod
Intensity-dependent cardiopulmonary response during and after strength training
Lässing, J., Maudrich, T., Kenville, R., Uyar, Z., Bischoff, C., Fikenzer, S., Busse, M. W., & Falz, R. (2023) · Scientific Reports · doi:10.1038/s41598-023-33873-x · Cited by 18
The effects of supramaximal versus submaximal intensity eccentric training when performed until volitional fatigue
Krentz, J. R., Chilibeck, P. D., & Farthing, J. P. (2017) · European Journal of Applied Physiology · doi:10.1007/s00421-017-3700-3 · Cited by 15
Influence of total repetitions per set on local muscular endurance: A systematic review with meta-analysis and meta-regression
Hackett, D. A., Ghayomzadeh, M., Farrell, S., Davies, T. B., & Sabag, A. (2022) · Science & Sports · doi:10.1016/j.scispo.2021.11.002 · Cited by 14
Effect of external load on muscle activation during the barbell back squat
Martinez, S. C., Coons, J. M., & Mehls, K. D. (2022) · European Journal of Sport Science · doi:10.1080/17461391.2022.2081093 · Cited by 14
Operational Modal Analysis of Near-Infrared Spectroscopy Measure of 2-Month Exercise Intervention Effects in Sedentary Older Adults with Diabetes and Cognitive Impairment
Zhao, F., Tomita, M., & Dutta, A. (2023) · Brain Sciences · doi:10.3390/brainsci13071099 · Cited by 14
“Moreover, researchers have developed an individualized duration for a single exercise session for young adults and then planned multiple sets of that exercise session based on the changes in the muscle oxygenation during physical tasks and recovery stages [22,23].”
Background
Resistance Training to Muscle Failure with Variable Load Intensities: Implications for Post-Exercise Blood Pressure and Heart Rate Variability in Trained Men
GÜNGÖR, A. K., Topçu, H., Aldhahi, M. I., Al-Mhanna, S. B., & Gülü, M. (2024) · Journal of Clinical Medicine · doi:10.3390/jcm13082296 · Cited by 14
“It has been suggested that regardless of the load intensity, similar gains in strength and hypertrophy can be achieved if exercises are performed to the point of muscle failure [7–9].”
Background
Incidence and characteristics of acute and overuse injuries in elite powerlifters
Reichel, T., Mitnacht, M., Fenwick, A., Meffert, R., Hoos, O., & Fehske, K. (2019) · Cogent Medicine · doi:10.1080/2331205x.2019.1588192 · Cited by 15
Electromyographic and Safety Comparisons of Common Lower Limb Rehabilitation Exercises for People With Hemophilia
Calatayud, J., Pérez‐Alenda, S., Carrasco, J. J., Escriche-Escuder, A., Cruz‐Montecinos, C., Andersen, L. L., Bonanad, S., Querol, F., & Casaña, J. (2019) · Physical Therapy · doi:10.1093/ptj/pzz146 · Cited by 13
Neuromuscular responses for resistance training sessions adopting traditional, superset, paired set and circuit methods
Paz, G. A., Maia, M. F., Salerno, V. P., Coburn, J. W., Willardson, J. M., & Miranda, H. L. (2020) · The Journal of Sports Medicine and Physical Fitness · doi:10.23736/s0022-4707.19.09586-0 · Cited by 13
Applications of the Critical Power Model to Dynamic Constant External Resistance Exercise: A Brief Review of the Critical Load Test
Bergstrom, H. C., Dinyer, T. K., Succi, P. J., Voskuil, C. C., & Housh, T. J. (2021) · Sports · doi:10.3390/sports9020015 · Cited by 13
“Specifically, authors have reported equivalent increases in maximal strength in trained men and untrained men and women for the back squat, bench press, and machine weight exercises [42,45,46], while inferior increases in maximal strength were reported for lower loads compared to higher loads during isolated, single-g…”
Background
Signaling responses to high and moderate load strength exercise in trained muscle
Lysenko, E. A., Popov, D. V., Vepkhvadze, T. F., Sharova, A. P., & Vinogradova, O. L. (2019) · Physiological Reports · doi:10.14814/phy2.14100 · Cited by 12
“However, strength training performed to volitional fatigue using high and moderate loads leads to similar levels of skeletal muscle hypertrophy in untrained (Popov et al. 2006; Mitchell et al. 2012) and strength trained men (Schoenfeld et al. 2015; Morton et al. 2016).”
Background
Contrast Tempo of Movement and Its Effect on Power Output and Bar Velocity During Resistance Exercise
Wilk, M., Jarosz, J., Krzysztofik, M., Filip-Stachnik, A., Białas, M., Rzeszutko-Bełzowska, A., Zając, A., & Šťastný, P. (2021) · Frontiers in Physiology · doi:10.3389/fphys.2020.629199 · Cited by 13
Effect of nine different exercise interventions on insulin sensitivity in diabetic patients: a systematic review and mesh meta-analysis
Pan, Y., Wang, P., Yue, C., & Liu, C. (2025) · Frontiers in Endocrinology · doi:10.3389/fendo.2025.1409474 · Cited by 18

Authors: Schoenfeld, B. J., Peterson, M. D., Ogborn, D., Contreras, B., & Sonmez, G. T.
Affiliations: Lehman College (US)
Corresponding author: Schoenfeld, Brad J.
ORCID: Schoenfeld, Brad J.
Peterson, Mark D.
Ogborn, Dan
Venue: Journal of Strength and Conditioning Research
Publisher: Ovid Technologies (Wolters Kluwer Health)
Published: 2015-10
Volume: 29
Issue: 10
Pages: 2954-2963
ISSN: 1064-8011 (ISSN-L)
DOI: 10.1519/jsc.0000000000000958
OpenAlex: W1995833662
Cited by: 418
References: 67
Citations by year: 2026: 24 · 2025: 40 · 2024: 40 · 2023: 41 · 2022: 43 · 2021: 40 · 2020: 45 · 2019: 40 · 2018: 35 · 2017: 38 · 2016: 24 · 2015: 8
FWCI: 35.93
Type: journal article
Language: en
Open access: closed
Locations: The Journal of Strength and Conditioning Research (publishedVersion)
PubMed (publishedVersion)
Funders: U.S. Department of Agriculture
Topics: Health Sciences › Medicine › Orthopedics and Sports Medicine › Sports Performance and Training
Health Sciences › Nursing › Nutrition and Dietetics › Muscle metabolism and nutrition
Health Sciences › Medicine › Physiology (medical) › Cardiovascular and exercise physiology
Keywords: resistance training, training load, muscle hypertrophy, muscle strength, trained men, training to failure, muscular endurance, back squat, bench press, elbow flexors, elbow extensors, quadriceps
MeSH terms: Adaptation, Physiological, Adult, Humans, Hypertrophy, Male, Physical Fitness, Random Allocation, Muscle, Skeletal, Upper Extremity, Lower Extremity, Muscle Strength, Resistance Training, Young Adult

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Effects of Low- vs. High-Load Resistance Training on Muscle Strength and Hypertrophy in Well-Trained Men

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