DO YOU NEED TO TRAIN WITH HEAVY LOADS OR LIGHT LOADS FOR MUSCLE HYPERTROPHY?

By Andy Hillocks

A systematic review and meta-analysis (the best of the best), looking at a total of 21 studies recently looked into whether light or heavy loads (specific to the individual) were best for muscle strength and hypertrophy.

Essentially, what’s the best method for getting very strong and what’s the best method for adding muscle tissue – heavy weights or light weights?

The review identified that with respect to muscular strength development, where by increasing strength in particular lifts is the primary goal, higher load training tends to be more efficient.

Although warranting further study, the review identified there is a degree of flexibility with training loads needed for muscle hypertrophy. Meaning, using heavier and lighter loads across the training week is most advantageous when muscle hypertrophy is the primary goal.

Obviously it is worth noting that using lighter weights is specific to the target rep range. The weight you use for 10-15 reps will always be lighter than the one you use for 4-6 reps. There should never really be a “light” load, just a load heavy enough to get the target rep range.

So if muscle hypertrophy is your goal, use multiple rep ranges, with progressive overload always at the forefront of any training programme.