High Load vs. Low Load in Bodybuilders
Which is More Beneficial for Hypertrophy and Strength Gain? Systematic Review
Abstract
It highlights the importance of resistance training for strength gain and muscle hypertrophy. To describe, through the literature, which is more beneficial for hypertrophy and muscle strength gain, high load vs. low load. Methods: The strategy used was the PICO format. Developed in the period August 2022 to June 2023, the search occurred in the National Library of Medicine (PubMed), the keywords chosen through the Medical Subject Heading Terms (MeSH) and as descriptors: Resistance Training, Muscle Strength, Hypertrophy. The selected studies had to contain at least two of the descriptors in the title. Results: Five studies were selected where, in most of them, low loads lower than 50% of 1RM and high loads higher than 70% of 1RM were delimited, from 4 to 8 weeks, with rests between 1 and 3 minutes. It was verified that there was no significant difference regarding the gain of hypertrophy; on the other hand, regarding the gain of strength, the high loads demonstrated greater efficiency. Conclusions: The training with loads closer to 1RM obtained a higher rate of muscular strength gain. As for muscular hypertrophy, both loads obtained similar positive results, as long as the training with lower intensity zones were executed until the momentary concentric muscular failure.
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