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Abstract
A Systematic Review about Results of Low Load on Resistance Training for Muscle Hypertrophy.
Background & Aims: This review investigated systematically if high loads are superior to low loads in muscle hypertrophy, considering the volume load applied. The bibliographic review used on this work was based on existing clinical trials about volume load and muscle hypertrophy, where compared low-load and high-load in individuals with or not resistance training experience.
Methods: PubMed database up to the 31th of December 2024. The search was performed using a Boolean search strategy (operators “AND” and “OR”) and a combination of the following keywords: (“high load” OR “low load” OR “load” OR “volume load” OR “muscle hypertrophy” OR “hypertrophy” OR “muscle”) AND (“hypertrophy load” OR “muscle architecture” OR “cross sectional area” OR “muscle volume” OR “muscle circumference” OR “fascicle length” OR “muscle power” OR “explosive strength” OR “power” OR “muscle strength” OR “strength”) AND (“adolescent” OR “adult” OR “young adult” OR “older Adults” OR “aged” OR “seniors” OR “elderly”) AND (“controlled trial” OR “randomized controlled trial”). These keywords were identified using literature searches, expert opinion, and a controlled vocabulary (e.g., Medical Subject Headings [MeSH]).
Results: After all searches, 104 records were found. Of this total, 10 humans’ clinical trials with or not resistance training experience that investigated hypertrophy levels by comparing high and low loads, were selected for the following analyses.
Conclusions: In summary, it seems that the volume load can become an interesting point for muscle hypertrophy, because the studies demonstrate that low loads (20, 30% or 40% 1RM) were able to induce similar muscle hypertrophy when compared to high loads (80% 1RM) in equivalent volumes.