August 2010 PMID 20711498

Low-load high volume resistance exercise stimulates muscle protein synthesis more than high-load low volume resistance exercise in young men.

Nicholas A Burd, Daniel W D West, Aaron W Staples, Philip J Atherton, Jeff M Baker, Daniel R Moore, Andrew M Holwerda, Gianni Parise, Michael J Rennie, Steven K Baker, Stuart M Phillips

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Mentions

150

Peak: 10 in Nov 2023

across 6 sources since Feb 2019

Extended reach

1,230,840

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Total likes

10,484

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480,390

Mentions per month

Feb 2019 – Aug 2024

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Discussions highlight references to prior research, including meta-analyses and studies supporting the benefit of high-volume, low-load resistance exercise for muscle synthesis. The tone is analytical and respectful, with some users emphasizing scientific support while others reflect on practical implications, such as adjusting workout strategies based on these findings.

AgreementModerate agreement

Most discussions show support or acknowledgment of the findings, with some emphasizing findings from meta-analyses and prior research, indicating general alignment with the article’s conclusions.

InterestNeutral interest

EngagementNeutral engagement

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Abstract in brief

The study found that low-load, high-volume resistance exercise (30% 1RM until failure) increases muscle protein synthesis and anabolic signaling more effectively than high-load, low-volume exercise in young men.
Protein synthesis rates and activation of key signaling molecules like Akt and mTOR were higher after low-load, high-volume workouts, especially at 4 hours post-exercise.
The results also showed that genes involved in muscle growth, such as Pax7, MyoD, and myogenin, were more actively expressed after low-load, high-volume workouts, indicating enhanced muscle repair and growth processes.]

Read the full abstract

All mentions

Rep Ranges and Muscle Density: Understanding Your Training

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House of Hypertrophy · Sep 19, 2022 309,987 views

Optimal Rep Range for Muscle Growth Based on Scientific Evidence

Low-load, high-volume resistance exercise (30% 1RM until failure) stimulates muscle protein synthesis more than high-load, low-volume workouts in young men, promoting muscle repair and growth.

Matt Vena · Aug 5, 2021 105,824 views

Low-Load High-Volume Resistance Exercise Enhances Muscle Protein Synthesis

This study shows low-load, high-volume resistance exercise increases muscle protein synthesis and activating anabolic signaling more than high-load, low-volume workouts, especially within 4 hours post-exercise.

Kofgym · Nov 22, 2019 64,580 views

Milan

@mimilamoustache · X

Aug 19, 2024 · 14 likes · 617 followers View post →

長谷武志

@TakeshiHase · X

RT @ojyo_k: 【低重量・高ボリュームの筋トレの方が高重量・低ボリュームよりも、筋肥大する】つまり、1レップの重量には関係なく、ボリューム（仕事）の大きい方が筋肉は発達する。よって、高齢者や女性は怪我のリスクが上がる高重量はやる必要がない。 https://t.co…

May 18, 2024 · 1 share · 254 followers View post →

聖帝・王城@退かぬ！媚びぬ！省みぬ！

@ojyo_k · X

【低重量・高ボリュームの筋トレの方が高重量・低ボリュームよりも、筋肥大する】つまり、1レップの重量には関係なく、ボリューム（仕事）の大きい方が筋肉は発達する。よって、高齢者や女性は怪我のリスクが上がる高重量はやる必要がない。 https://t.co/B9LqQFQXYw

May 18, 2024 · 11 likes · 1 share · 999 followers View post →

Brad Cooper, PhD

@Catalyst2Thrive · X

RT @mackinprof: Read some science and we'll talk: 1.https://t.co/1CfPXtpcYj 2.https://t.co/iBvBk9bQZz 3.https://t.co/u7AIj7mXFh 4.https://t…

Nov 25, 2023 · 6 shares · 2,352 followers View post →

Mind Your Science!

@MindYourSci · X

RT @mackinprof: Read some science and we'll talk: 1.https://t.co/1CfPXtpcYj 2.https://t.co/iBvBk9bQZz 3.https://t.co/u7AIj7mXFh 4.https://t…

Nov 24, 2023 · 6 shares · 132 followers View post →

TheAveragePT

@Matthew_Rupiper · X

RT @mackinprof: Read some science and we'll talk: 1.https://t.co/1CfPXtpcYj 2.https://t.co/iBvBk9bQZz 3.https://t.co/u7AIj7mXFh 4.https://t…

Nov 24, 2023 · 6 shares · 292 followers View post →

Das

@ssdas29 · X

RT @mackinprof: @DrMikemacmillan Read some science and we'll talk: 1.https://t.co/1CfPXtpcYj 2.https://t.co/iBvBk9bQZz 3.https://t.co/u7AIj…

Nov 23, 2023 · 4 shares · 393 followers View post →

Kronos Muses

@kronosmuses · X

RT @mackinprof: @DrMikemacmillan Read some science and we'll talk: 1.https://t.co/1CfPXtpcYj 2.https://t.co/iBvBk9bQZz 3.https://t.co/u7AIj…

Nov 23, 2023 · 4 shares · 141 followers View post →

Javed Alam

@jalam1001 · X

RT @mackinprof: Read some science and we'll talk: 1.https://t.co/1CfPXtpcYj 2.https://t.co/iBvBk9bQZz 3.https://t.co/u7AIj7mXFh 4.https://t…

Nov 23, 2023 · 6 shares · 1,006 followers View post →

Rx Readmore Livemore

@SopitaSirirata1 · X

RT @mackinprof: Read some science and we'll talk: 1.https://t.co/1CfPXtpcYj 2.https://t.co/iBvBk9bQZz 3.https://t.co/u7AIj7mXFh 4.https://t…

Nov 23, 2023 · 6 shares · 175 followers View post →

JoshticeMed

@jgtm1234 · X

RT @mackinprof: @DrMikemacmillan Read some science and we'll talk: 1.https://t.co/1CfPXtpcYj 2.https://t.co/iBvBk9bQZz 3.https://t.co/u7AIj…

Nov 23, 2023 · 4 shares · 63 followers View post →

Stuart Phillips (he/him)

@mackinprof · X

Nov 23, 2023 · 66 likes · 6 shares · 56,050 followers View post →

Stuart Phillips (he/him)

@mackinprof · X

@DrMikemacmillan Read some science and we'll talk: 1.https://t.co/1CfPXtpcYj 2.https://t.co/iBvBk9bQZz 3.https://t.co/u7AIj7mXFh 4.https://t.co/68V5S1QrbT

Nov 23, 2023 · 7 likes · 4 shares · 56,050 followers View post →

P.D. Mangan Health & Freedom Maximalist

@Mangan150 · X

@snitramodranoel Not that specifically but I do about this: Low-Load High Volume Resistance Exercise Stimulates Muscle Protein Synthesis More Than High-Load Low Volume Resistance Exercise in Young Men https://t.co/Nn3G1luMLx

Jun 16, 2023 · 3 likes · 294,181 followers View post →

Rachele Pojednic, PhD, CSCS

@rachelepojednic · X

@TrojansScience Sure. Totally

May 2, 2023 · 3 likes · 3,077 followers View post →

ンゴ

@ngogogogong · X

RT @BODYMAKE_KENTEI: 限界まで追い込もう！2

Jun 17, 2022 · 3 shares · 448 followers View post →

バズーカ岡田（Bazooka Okada）

@okadatakashi_AT · X

RT @BODYMAKE_KENTEI: 限界まで追い込もう！2

Jun 17, 2022 · 3 shares · 61,809 followers View post →

たかコーチ

@CmhqxyLru2rMrl4 · X

RT @BODYMAKE_KENTEI: 限界まで追い込もう！2

Jun 16, 2022 · 3 shares · 516 followers View post →

【公式】プロパーソナルトレーナーBODYMAKE検定

@BODYMAKE_KENTEI · X

限界まで追い込もう！2

Jun 16, 2022 · 27 likes · 3 shares · 1,024 followers View post →

多様体

@groth_ega · X

RT @mackinprof: 4.Schoenfeld (2016) Muscular adaptations in low- versus high-load resistance training: A meta-analysis. Eur J Sport Sci 16,…

Feb 23, 2022 · 1 share · 821 followers View post →

Stuart Phillips (he/him)

@mackinprof · X

Feb 23, 2022 · 22 likes · 1 share · 56,050 followers View post →

Nick Krontiris

@nick_krontiris · X

- "Moreover, it was demonstrated that greater exercise volume can compensate for lower exercise intensity in stimulating myofibrillar protein synthesis and muscle hypertrophy Refs: https://t.co/tUGKnwJIeS https://t.co/x3TWWUGF1k

Feb 2, 2022 · 19,386 followers View post →

Dr. Myohead

@DrMyohead · X

@MashElite @ap_coach @mackinprof @AdamRingler @Joe_Eisenmann @BradSchoenfeld @Jozo_Grgic @CelochMs I've seen "recreationally active" and "young men who had been engaging in RT for at least the past 2 yr" from @mackinprof group: https://t.co/q0TgHbpWcQ https://t.co/gUGCRwxapk There's more but these are the ones I have off the top of my head.

Jan 31, 2022 · 2 likes · 2,649 followers View post →

聖帝・王城@退かぬ！媚びぬ！省みぬ！

@ojyo_k · X

【筋トレ】高重量低ボリュームVS低重量高ボリュームこちらの論文の結果は更に過激で、21±1歳の男性被験者のグループで調査したところ、低負荷大容量の筋トレが、高負荷低容量の筋トレよりも、急性の筋肉同化作用を誘発するのにより効果的であるという結果になっている。 https://t.co/B9LqQG810w

Oct 5, 2021 · 9 likes · 999 followers View post →

ねこ＠P8回

@iichikonomi · X

RT @ojyo_k: 低重量・高ボリュームの筋トレは、高重量・低ボリュームの筋トレよりも、筋肉合成を刺激する。　 Low-Load High Volume Resistance Exercise Stimulates Muscle Protein Synthesis Mor…

Jun 27, 2020 · 3 shares · 313 followers View post →

Mosa@diet

@7m1BP8tDMIpNko0 · X

Jun 26, 2020 · 3 shares · 457 followers View post →

スズメ

@suzume002 · X

Jun 26, 2020 · 3 shares · 522 followers View post →

聖帝・王城@退かぬ！媚びぬ！省みぬ！

@ojyo_k · X

Jun 26, 2020 · 18 likes · 3 shares · 999 followers View post →

ひろ＠中年うちでダイエットサラリーマン

@gentlman_hiro79 · X

■高強度VS低強度トレーニング（レッグエクステンション）・1RM90%高強度と1RM30%低強度で限界まで追い込み・総負荷量は高強度710kg、低強度1073kg ・筋タンパク合成率は低強度が高かった総負荷量がカギ。自分に合った方法を考えるのも良いかも https://t.co/jjNlqEHRXs

Mar 29, 2020 · 6 followers View post →

Stuart Phillips (he/him)

@mackinprof · X

@gerdy_mac @JamesSteeleII @MVFranchi @rcsapo79 I may have a hard time rationalizing to my funders the need to study RFP, but then some would have said the same when we started probing low load lifts to fatigue to promote hypertrophy: https://t.co/xdnfb7ZMuq

Mar 20, 2020 · 2 likes · 56,050 followers View post →

Stuart Phillips (he/him)

@mackinprof · X

as the main protagonist on this meta-analysis and some of our work on this - https://t.co/xdnfb7IbCS (read first), https://t.co/fhvdEVXxJZ (read second), and https://t.co/Tt40ykIAkZ (read third). 3) The acute rise in systemic 'anabolic' hormones plays little, if any, role

Mar 20, 2020 · 5 likes · 1 share · 56,050 followers View post →

The lazy workout program

@WorkoutLazy · X

Low-Load High Volume Resistance Exercise Stimulates Muscle Protein Synthesis More Than High-Load Low Volume Resistance Exercise in Young Men https://t.co/fYw7bu0VJI

Dec 11, 2019 · 17 followers View post →

Bader alshatti Ms

@alshatti_fit · X

وقد لا تحتاجه وليس هو ضروريا ...مع البناء العضلي #خرافات_المدارس_القديمة https://t.co/FkBbhtWwLM

Apr 3, 2019 · 2 likes · 9,857 followers View post →

Stein Olsen

@SteinOOlsen · X

RT @mackinprof: @Jozo_Grgic @BradSchoenfeld Great paper, well done. Just FTR "Some researchers have put forth the claim that training to fa…

Apr 3, 2019 · 4 shares · 62 followers View post →

Nicholas Drake

@nbdrake · X

RT @mackinprof: @Jozo_Grgic @BradSchoenfeld Great paper, well done. Just FTR "Some researchers have put forth the claim that training to fa…

Apr 3, 2019 · 4 shares · 145 followers View post →

EskeleThor

@EskeleThor · X

RT @mackinprof: @Jozo_Grgic @BradSchoenfeld Great paper, well done. Just FTR "Some researchers have put forth the claim that training to fa…

Apr 2, 2019 · 4 shares · 405 followers View post →

Eric Rawson, Ph.D.

@EricRawsonPhD · X

RT @mackinprof: @Jozo_Grgic @BradSchoenfeld Great paper, well done. Just FTR "Some researchers have put forth the claim that training to fa…

Apr 2, 2019 · 4 shares · 7,532 followers View post →

Stuart Phillips (he/him)

@mackinprof · X

Apr 2, 2019 · 21 likes · 4 shares · 56,050 followers View post →

Eduardo De Souza PhD

@DrDeSouzaEO · X

@p70S6K @VandreCF Hi Lucas, I think protein synthesis responses can be more informative than strength-based metrics for hypertrophy. Here are two studies showing that volume (sets and volume load) impact positively myofibrillar protein synthesis: https://t.co/R1HQ6bArTy https://t.co/BkJK9ryPrF

Mar 7, 2019 · 2 likes · 1,521 followers View post →

Bernardo N. Ide, Ph.D.

@bernardo_0311 · X

Sobre volume e intensidade dos treinos de força https://t.co/hLSE2K5iFM

Feb 9, 2019 · 4 likes · 779 followers View post →

Low-load high volume resistance exercise stimulates muscle protein synthesis more than high-load low volume resistance exercise in young men.

Mentions per month

Where it's discussed

What people are saying

Abstract in brief

Top posts

All mentions

Rep Ranges and Muscle Density: Understanding Your Training

Optimal Rep Range for Muscle Growth Based on Scientific Evidence

Low-Load High-Volume Resistance Exercise Enhances Muscle Protein Synthesis