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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“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).”
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A comparative analysis of the effects of drop set and traditional resistance training on anaerobic power in young men
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“Fundamental constituents of resistance training, namely volume, and load, directly influence the development of muscular adaptations (Schoenfeld et al., 2015; Schoenfeld et al., 2017; Schoenfeld et al., 2019).”
BackgroundResult
Active adults have thicker peripheral muscles and diaphragm: A cross-sectional study
Shetty, A., Chandrasekaran, B., Kamath, K., Ravichandran, S., Kadavigere, R., David, L. R., Karuppaya, B., Vijayasarathi, G., & Sukumar, S. (2023) · F1000Research · doi:10.12688/f1000research.135379.2
Motorische Basisfähigkeiten
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Effect of Resistance Exercise Frequency 3 and 6 Times per Week on Muscle Strength and Volume: An Experimental Study
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Effect of Using Different Intensities in Resistance Training for Muscle Hypertrophy Gains—A Narrative Review
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“Thiago Arrivabene a bachelor’s degree in physical education, post-graduate in exercise”
Experiences on the Principles of Training of The Team Sports Among Athletes and Coaches Towards an Upskilling Program
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The efficacy of the load-velocity profile to predict one repetition maximum
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Differences in knee flexor and extensor force and kinematic variables in rural versus urban area female students in Romania
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Addition of Blood Flow Restriction in Squat Exercises to Increase the Strength of Quadriceps Muscle Groups
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Light weights are as effective as heavy weights for muscle activation in the Hammerobics exercise
Murofushi, K., Oshikawa, T., Kaneoka, K., Akuzawa, H., Mitomo, S., Hatano, G., Furuya, H., Hirohata, K., & Yagishita, K. (2024) · PLoS ONE · doi:10.1371/journal.pone.0308640
“Schoenfeld et al. analyzed the effects of low-versus high-load resistance training on muscular adaptations for 18 men three times per week for eight weeks of intervention and showed no significant differences between groups and increases in muscle hypertrophy [27].”
Background
Relationship between histological findings of vastus lateralis muscle and function after total hip arthroplasty in patients with hip fracture: a prospective cohort study
Song, S.-K., Hwang, J., Bae, J.-W., Oh, H. K., & Cho, M.-R. (2024) · Acta Orthopaedica · doi:10.2340/17453674.2024.42099
Effect of high intensity in every set on strength gains in novice lifters: a randomized controlled trial
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Result
Current methods for the exercise dose equalization in resistance training drive to markedly different session-induced efforts
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Muscle Strength and Size Relationships with Unilateral Progressive Resistance TrainingPreprint
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“The exercise program focused on exercises aimed at improving joint mobility, promoting muscle growth and strength, 32 and stabilizing the core, particularly the lumbar multi ﬁ dus and transverse abdominal muscles, which are essential for trunk stability.”
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Skeletal muscle mitochondrial responses to a single bout and six weeks of high load versus high volume resistance training in previously trained menPreprint
Mueller, B. J., Fox, C. D., Parry, H. A., Mesquita, P. H. C., Vann, C. G., Ruple, B. A., Sexton, C. L., Godwin, J. S., McIntosh, M. C., Beck, D. T., et al. (2025) · bioRxiv (Cold Spring Harbor Laboratory) · doi:10.1101/2025.07.23.666423
“Though HL training accomplishes greater increases in 1RM relative to HV training (Schoenfeld et al., 2015), both HL and HV training to failure results in similar hypertrophic adaptations (Mitchell et al., 2012; Morton et al., 2019).”
Strength Gains Across Performance Levels and Sexes: A Meta-Analytical PerspectivePreprint
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Skeletal Muscle Androgen-Regulated Gene Expression Following High- and Low-Load Resistance Exercise
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Additional file 1 of Can resistance training improve throwing performance in handball players? A Systematic review and meta-analysis
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Muscle Hypertrophy, Strength, and Salivary Hormone Changes Following 9 Weeks of High- or Low-Load Resistance Training
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“These findings are consistent with prior research indicating that when training is performed to failure, both high-and low-load resistance exercise can elicit similar hypertrophic adaptations [34,41,42].”
Effects of Intermittent Theta Burst Stimulation on Motor, Gait, and Functional Outcomes in Spinal Cord Injury: A Systematic Review and Meta-Analysis of Randomized Controlled Trials
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Hentbolcularda Sekiz Haftalık Piramidal Kuvvet Antrenman Yönteminin Sürat, Dikey Sıçrama ve Maksimal Kuvvet Değişkenlerine Etkisi
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Optimizing Strength and Hypertrophy: The Combined Effect of Intensity and Velocity Loss Thresholds in Bench Press Training
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Impact de l’exercice physique sur le muscle squelettique drépanocytaire : caractérisation de la fatigabilité musculaire et des effets de l’exercice aérobie sur la balance pro-antioxydant
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Breaking Boundaries Between Resistance and Aerobic Training in Cancer Survivors
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Effects of Rest Interval Length on Muscle Hypertrophy in Amateur Bodybuilders
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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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