Low-Load Bench Press Training to Fatigue Results in Muscle Hypertrophy Similar to High-Load Bench Press Training
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The purpose of this study was to determine whether the training responses observed with low-load resistance exercise to volitional fatigue translates into significant muscle hypertrophy, and compare that response to high-load resistance training. Nine previously untrained men (aged 25 [SD 3] years at the beginning of the study, standing height 1.73 [SD 0.07] m, body mass 68.9 [SD 8.1] kg) completed 6-week of high load-resistance training (HL-RT) (75% of one repeti-tion maximal [1RM], 3-sets, 3x/wk) followed by 12 months of detraining. Following this, subjects completed 6 weeks of low load-resistance training (LL-RT) to volitional fatigue (30% 1 RM, 4 sets, 3x/wk). Increases (p 0.05) in magnetic resonance imaging-measured triceps brachii and pectorals major muscle cross-sectional areas were similar for both HL-RT (11.9% and 17.6%, respectively) and LL-RT (9.8% and 21.1%, respectively). In addition, both groups increased (p 0.05) 1RM and maximal elbow extension strength following training; however, the percent increases in 1RM (8.6% vs. 21.0%) and elbow extension strength (6.5% vs. 13.9%) were significantly (p 0.05) lower with LL-RT. Both protocols elicited similar increases in muscle cross-sectional area, however differences were observed in strength. An explanation of the smaller relative increases in strength may be due to the fact that detraining after HL-RT did not cause strength values to return to baseline levels thereby producing smaller changes in strength. In addition, the results may also suggest that the consistent practice of lifting a heavy load is necessary to maximize gains in muscular strength of the trained movement. These results demonstrate that significant muscle hypertrophy can occur without high-load resistance training and suggests that the focus on percentage of external load as the important deciding factor on muscle hypertrophy is too simplistic and inappropriate.
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Significant strength gains in 1RM are routinely observed with the use of low loads (≥20 repetitions per set).
“significant strength gains in this test are routinely observed with the use of low-loads (≥20 repetitions per set) [13,14,15].”
From Loading recommendations for muscle strength, hypertrophy, and local endurance: a re-examination of the repetition continuum. (2021) · cites this paper as [13]
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- Authors
- Ogasawara, R., Loenneke, J. P., Thiebaud, R. S., & Abe, T.
- Affiliations
- Ritsumeikan University (JP)
- University of Oklahoma (US)
- University of Mississippi (US)
- Corresponding author
- Abe, Takashi
- Venue
- International Journal of Clinical Medicine
- Publisher
- Scientific Research Publishing, Inc.
- Published
- 2013
- Volume
- 04
- Issue
- 02
- Pages
- 114-121
- ISSN
- 2158-284X (ISSN-L)
- 2158-2882
- OpenAlex
- W2015920222
- Cited by
- 139
- References
- 10
- Citations by year
- 2026: 2 · 2025: 5 · 2024: 4 · 2023: 9 · 2022: 10 · 2021: 10 · 2020: 12 · 2019: 18 · 2018: 10 · 2017: 19 · 2016: 15 · 2015: 11 · 2014: 8 · 2013: 6
- FWCI
- 13.65
- Type
- journal article
- Language
- en
- Open access
- diamond
- doi.org
- Locations
- International Journal of Clinical Medicine (publishedVersion, cc-by)
- 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
- low-load resistance training, high-load resistance training, muscle hypertrophy, bench press, volitional fatigue, detraining, one-repetition maximum, muscle strength, muscle cross-sectional area, triceps brachii, pectoralis major
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