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Differential Effects of Heavy Versus Moderate Loads on Measures of Strength and Hypertrophy in Resistance-Trained Men.
J Sports Sci Med. 2016 Dec; 15(4):715-722.JS

Abstract

The purpose of the present study was to evaluate muscular adaptations between heavy- and moderate-load resistance training (RT) with all other variables controlled between conditions. Nineteen resistance-trained men were randomly assigned to either a strength-type RT routine (HEAVY) that trained in a loading range of 2-4 repetitions per set (n = 10) or a hypertrophy-type RT routine (MODERATE) that trained in a loading range of 8-12 repetitions per set (n = 9). Training was carried out 3 days a week for 8 weeks. Both groups performed 3 sets of 7 exercises for the major muscle groups of the upper and lower body. Subjects were tested pre- and post-study for: 1 repetition maximum (RM) strength in the bench press and squat, upper body muscle endurance, and muscle thickness of the elbow flexors, elbow extensors, and lateral thigh. Results showed statistically greater increases in 1RM squat strength favoring HEAVY compared to MODERATE. Alternatively, statistically greater increases in lateral thigh muscle thickness were noted for MODERATE versus HEAVY. These findings indicate that heavy load training is superior for maximal strength goals while moderate load training is more suited to hypertrophy-related goals when an equal number of sets are performed between conditions.

Authors+Show Affiliations

Department of Health Sciences, CUNY Lehman College , Bronx, NY, USA.Sport Performance Research Institute, AUT University , Auckland, New Zealand.Kinesiology Program, Arizona State University , Phoenix, AZ, USA.Department of Physical Medicine and Rehabilitation, University of Michigan , Ann Arbor, MI.

Pub Type(s)

Journal Article

Language

eng

PubMed ID

27928218

Citation

Schoenfeld, Brad J., et al. "Differential Effects of Heavy Versus Moderate Loads On Measures of Strength and Hypertrophy in Resistance-Trained Men." Journal of Sports Science & Medicine, vol. 15, no. 4, 2016, pp. 715-722.
Schoenfeld BJ, Contreras B, Vigotsky AD, et al. Differential Effects of Heavy Versus Moderate Loads on Measures of Strength and Hypertrophy in Resistance-Trained Men. J Sports Sci Med. 2016;15(4):715-722.
Schoenfeld, B. J., Contreras, B., Vigotsky, A. D., & Peterson, M. (2016). Differential Effects of Heavy Versus Moderate Loads on Measures of Strength and Hypertrophy in Resistance-Trained Men. Journal of Sports Science & Medicine, 15(4), 715-722.
Schoenfeld BJ, et al. Differential Effects of Heavy Versus Moderate Loads On Measures of Strength and Hypertrophy in Resistance-Trained Men. J Sports Sci Med. 2016;15(4):715-722. PubMed PMID: 27928218.
* Article titles in AMA citation format should be in sentence-case
TY - JOUR T1 - Differential Effects of Heavy Versus Moderate Loads on Measures of Strength and Hypertrophy in Resistance-Trained Men. AU - Schoenfeld,Brad J, AU - Contreras,Bret, AU - Vigotsky,Andrew D, AU - Peterson,Mark, Y1 - 2016/12/01/ PY - 2016/06/25/received PY - 2016/11/17/accepted PY - 2016/12/9/entrez PY - 2016/12/9/pubmed PY - 2016/12/9/medline KW - Loading strategies KW - heavy loads KW - muscular adaptations KW - repetition range KW - skeletal muscle hypertrophy SP - 715 EP - 722 JF - Journal of sports science & medicine JO - J Sports Sci Med VL - 15 IS - 4 N2 - The purpose of the present study was to evaluate muscular adaptations between heavy- and moderate-load resistance training (RT) with all other variables controlled between conditions. Nineteen resistance-trained men were randomly assigned to either a strength-type RT routine (HEAVY) that trained in a loading range of 2-4 repetitions per set (n = 10) or a hypertrophy-type RT routine (MODERATE) that trained in a loading range of 8-12 repetitions per set (n = 9). Training was carried out 3 days a week for 8 weeks. Both groups performed 3 sets of 7 exercises for the major muscle groups of the upper and lower body. Subjects were tested pre- and post-study for: 1 repetition maximum (RM) strength in the bench press and squat, upper body muscle endurance, and muscle thickness of the elbow flexors, elbow extensors, and lateral thigh. Results showed statistically greater increases in 1RM squat strength favoring HEAVY compared to MODERATE. Alternatively, statistically greater increases in lateral thigh muscle thickness were noted for MODERATE versus HEAVY. These findings indicate that heavy load training is superior for maximal strength goals while moderate load training is more suited to hypertrophy-related goals when an equal number of sets are performed between conditions. SN - 1303-2968 UR - https://www.unboundmedicine.com/medline/citation/27928218/Differential_Effects_of_Heavy_Versus_Moderate_Loads_on_Measures_of_Strength_and_Hypertrophy_in_Resistance_Trained_Men_ L2 - https://www.ncbi.nlm.nih.gov/pmc/articles/pmid/27928218/ DB - PRIME DP - Unbound Medicine ER -
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