Muscle Failure Promotes Greater Muscle Hypertrophy in Low-Load but Not in High-Load Resistance Training
Abstract
Lasevicius, T, Schoenfeld, BJ, Silva-Batista, C, Barros, TdS, Aihara, AY, Brendon, H, Longo, AR, Tricoli, V, Peres, BdA, and Teixeira, EL. Muscle failure promotes greater muscle hypertrophy in low-load but not in high-load resistance training. J Strength Cond Res 36(2): 346–351, 2022—The purpose of this study was to investigate the effects of an 8-week resistance training program at low and high loads performed with and without achieving muscle failure on muscle strength and hypertrophy. Twenty-five untrained men participated in the 8-week study. Each lower limb was allocated to 1 of 4 unilateral knee extension protocols: repetitions to failure with low load (LL-RF; ∼34.4 repetitions); repetitions to failure with high load (HL-RF; ∼12.4 repetitions); repetitions not to failure with low load (LL-RNF; ∼19.6 repetitions); and repetitions not to failure with high load (HL-RNF; ∼6.7 repetitions). All conditions performed 3 sets with total training volume equated between conditions. The HL-RF and HL-RNF protocols used a load corresponding to 80% 1 repetition maximum (RM), while LL-RF and LL-RNF trained at 30% 1RM. Muscle strength (1RM) and quadriceps cross-sectional area (CSA) were assessed before and after intervention. Results showed that 1RM changes were significantly higher for HL-RF (33.8%, effect size [ES]: 1.24) and HL-RNF (33.4%, ES: 1.25) in the post-test when compared with the LL-RF and LL-RNF protocols (17.7%, ES: 0.82 and 15.8%, ES: 0.89, respectively). Quadriceps CSA increased significantly for HL-RF (8.1%, ES: 0.57), HL-RNF (7.7%, ES: 0.60), and LL-RF (7.8%, ES: 0.45), whereas no significant changes were observed in the LL-RNF (2.8%, ES: 0.15). We conclude that when training with low loads, training with a high level of effort seems to have greater importance than total training volume in the accretion of muscle mass, whereas for high load training, muscle failure does not promote any additional benefits. Consistent with previous research, muscle strength gains are superior when using heavier loads.
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Training with a high level of effort is particularly critical for maximizing hypertrophic adaptations in low-load training.
“This is notable given research indicating that training with a high level of effort is particularly critical for maximizing hypertrophic adaptations in low-load training [42].”
From Loading recommendations for muscle strength, hypertrophy, and local endurance: a re-examination of the repetition continuum. (2021) · cites this paper as [42]
Evidence indicates that a high level of effort is requisite for achieving gains in low load training, and this may be due to fully stimulating the highest threshold motor units.
“As previously noted, evidence indicates that a high level of effort is requisite for achieving gains in low load training [42], and this may be due to fully stimulating the highest threshold motor units.”
From Loading recommendations for muscle strength, hypertrophy, and local endurance: a re-examination of the repetition continuum. (2021) · cites this paper as [42]
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- Authors
- Lasevicius, T., Schoenfeld, B. J., Silva-Batista, C., Barros, T. D. S., Aihara, A. Y., Brendon, H., Longo, A. R., Tricoli, V., Peres, B. D. A., & Teixeira, E. L.
- Affiliations
- Universidade de São Paulo (BR)
- Lehman College (US)
- School of Physical Education and Sport, University of São Paulo, São Paulo, Brazil;
- Universidade Paulista (BR)
- America`s Diagnostics S/A, São Paulo, Brazil
- Corresponding author
- Teixeira, Emerson Luiz
- Venue
- Journal of Strength & Conditioning Research
- Published
- 2019-12-27
- Volume
- 36
- Issue
- 2
- Pages
- 346-351
- ISSN
- 1064-8011 (ISSN-L)
- OpenAlex
- W2997307500
- Cited by
- 95
- References
- 9
- Citations by year
- 2026: 11 · 2025: 11 · 2024: 21 · 2023: 11 · 2022: 15 · 2021: 15 · 2020: 10
- FWCI
- 10.61
- Type
- journal article
- Language
- en
- Open access
- closed
- Locations
- The Journal of Strength and Conditioning Research (publishedVersion)
- PubMed (publishedVersion)
- 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
- muscle hypertrophy, resistance training, training load, knee extension, one-repetition maximum, quadriceps cross-sectional area, muscle strength, training volume, untrained men, low-load training, high-load training, neuromuscular fatigue, exercise intensity, training duration
- MeSH terms
- Humans, Hypertrophy, Male, Muscle, Skeletal, Quadriceps Muscle, Muscle Strength, Resistance Training
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