30 Seconds SummaryResearch Spotlight: An important update on low-load training
- Low-load training, using weights less than 50% of one's 1RM, has been shown to produce muscle growth comparable to moderate-load training when sets are taken to failure.
- There is limited research on the efficacy of non-failure low-load training for muscle growth, contrasting numerous studies supporting non-failure moderate-load training.
- A recent study by Kapsis and colleagues finds that non-failure low-load training can still lead to muscle growth comparable to moderate-load training and that the rate of hypertrophy does not decline faster than with moderate-load training.
- In the study, two groups performed a 12-week circuit training with either 30% 1RM (low-load) or 70% 1RM (moderate-load), showing similar gains in muscle mass and strength, despite different training intensities.
- Low-load training led to a greater reduction in fat mass compared to moderate-load training.
- Contrary to concerns, low-load training might not need to be performed to failure to be effective, suggested by the comparable volume loads achieved by both training groups in the study.
Stronger By Science
Greg Nuckols
