Heavy Load Training for Max Strength

The results of a study led by Brad Schoenfeld from CUNY Lehman College in New York suggest that high-load training produces greater strength than low-load training, and both methods build muscle mass equally. Researchers compared changes in strength and muscle mass during an eight-week program in young men performing 25 to 35 reps per set per exercise (low load training, LL) versus eight to 12 reps per exercise (heavy load training, HL) for three sets of seven exercises. Both methods produced similar changes in lean muscle mass but HL triggered greater increases in strength. Muscle endurance was greatest with LL training. Training heavy is best for building strength and muscle. (Journal Strength Conditioning Research, 29: 2954-2963, 2015)

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