Comparable Strength and Hypertrophic Adaptations to Low-Load and High-Load Resistance Exercise Training in Trained Individuals: Many Roads Lead to Rome

In resistance-trained individuals, low-load resistance exercise training (LL-RET) with repetitions taken to volitional failure led to similar muscle growth and strength gains in multi-joint exercises as high-load resistance exercise training (HL-RET). However, HL-RET was superior in terms of strength gains in a single-joint movement, suggesting potential task-specific advantages. No muscle fiber hypertrophy was observed despite gains in muscle thickness, and the myonuclear content remained relatively stable, implying that load may not be the primary factor influencing these particular adaptations when sets are performed until volitional failure.

None identified

This well-designed study provides novel insights into LL-RET in trained individuals, challenging traditional training paradigms. While the lack of muscle fiber hypertrophy and non-volume matched design are limitations, the robust methodology, use of trained participants and comprehensive analysis warrants a strong rating. The findings have important implications for both athletes and the general population seeking to improve muscular strength and size.