The overall discussion reflects a nuanced debate about training intensities, with many examples referencing specific load percentages like 20%, 40%, and 80% of 1RM, and mentioning the significance of effort and volume in muscle development. The tone combines scientific references with practical insights, demonstrating both engagement and recognition of real-world applications.
AgreementModerate agreement
Most discussions agree that heavier weights (around 80% 1RM) are more effective, while acknowledging lighter loads can still produce hypertrophy with sufficient effort.
InterestHigh interest
The topic of resistance training intensities and volume loads sparks strong interest, with many posts referencing recent studies and debate on minimal effective loads.
EngagementModerate engagement
Participants delve into methodological details and share their interpretations, such as references to thresholds and volume effects, showing moderate to deep engagement.
ImpactModerate impact
The discussions highlight practical implications for training practices and scientific debates, indicating a moderate influence on training approaches and understanding.
Abstract in brief
The study examined how different resistance training intensities (20%, 40%, 60%, and 80% of one-repetition maximum) impact muscle size and strength over 12 weeks, using a within-subject design where one limb trained at 20% and the other at higher intensities.
All training intensities led to increases in muscle size and strength, but only the highest intensity (80% 1RM) significantly outperformed the lowest (20%) in muscle cross-sectional area and strength gains, indicating that heavier weights are more effective.
The findings suggest that while lower intensities can promote muscle growth and strength when volume is matched, training at 80% of 1RM yields superior results for muscle hypertrophy and strength development.]
How light is too light when training for muscle growth? This is particularly relevant to those in lockdown without some colossal weights to throw around. This question was addressed in a relatively recent study: https://t.co/dJGYEZneok
My commentary here: https://t.co/CEiZ9Rtjj8 https://t.co/tvaZpqtn3x
@JasonM81_ @mackinprof There does appear to be a minimum threshold for load, but it's very light (>40 reps). And even at that light a load, there is still hypertrophy (although suboptimal) provided sets are carried out with a high degree of effort
https://t.co/PjPi3q6JvQ
Nov 30, 2022 · 23 likes · 2 shares · 95,805 followersView post →
SH
Stuart Phillips (he/him)
@mackinprof · X
or strength gains in resistance-trained young men. J Appl Physiol 121, 129-138
8.Lasevicius (2018) Effects of different intensities of resistance training with equated volume load on muscle strength and hypertrophy. Eur J Sport Sci 18, 772-780
Feb 23, 2022 · 22 likes · 1 share · 56,054 followersView post →
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Agingdoc
@agingdoc1 · X
Effects of different intensities of resistance training with equated volume load on muscle strength and hypertrophy
https://t.co/S3a4m6EbT0 https://t.co/r6phuhkOQ9
Dec 20, 2022 · 12 likes · 2 shares · 42,964 followersView post →
論
論文ニキ
@Touhara_sci · X
① 低重量といっても重量を下げすぎると高重量トレーニングよりも筋肥大効果が落ちる可能性があります。例えばこの論文では、20% 1RMまで重量を下げると筋肥大効果が下がりました。
https://t.co/lA1YPsK9Ff
Many are unsure about safe and effective strength training. This video compares popular exercises, discusses training at different intensities, and highlights why heavier weights at 80% 1RM provide better muscle and…
This video discusses the latest scientific evidence on resistance training, focusing on repetition ranges and weight. It examines how different intensities impact muscle size and strength, with heavier weights at 80%…
This video analyzes the concept of Junk Volume in workout routines, explaining how inefficient exercises waste time and resources. Based on scientific data, it discusses three common mistakes and how to avoid them for…
@GetHypertrophy شيك على ذولا الدراسات قبل تشوف حقت الاستشفاء تحت
https://t.co/QGrIesKb8B
https://t.co/3ElHXTZpwv
https://t.co/kkWV8NbkJb
https://t.co/DZDjPZ1PIZ
هذي
@Goold2009 الابطال ياغالي يستخدمون هرمونات وجيناتهم اصلاً مميزه
https://t.co/YNje6NshUF
Effects of different intensities of resistance training with equated volume load on muscle strength and hypertrophy - PubMed
https://t.co/4QhFdcUoto
Influence of resistance training load on
Sep 8, 2023 · 1 like · 1 share · 34,474 followersView post →
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DrManison
@DrManison · X
@TreyQuinn_87 There’s a middle ground to what we’re discussing. I don’t advocate training based on fiber type, but different fiber type activation will lead to different adaptations. There is overlap. Oh, I also bike zone 4 for some real torture. https://t.co/50gGGoGNYz
RT @agingdoc1: Effects of different intensities of resistance training with equated volume load on muscle strength and hypertrophy
https:/…
Dec 21, 2022 · 2 shares · 1,390 followersView post →
A
Agingdoc
@agingdoc1 · X
Effects of different intensities of resistance training with equated volume load on muscle strength and hypertrophy
https://t.co/S3a4m6EbT0 https://t.co/r6phuhkOQ9
Dec 20, 2022 · 12 likes · 2 shares · 42,964 followersView post →
營科
營養師-科科科～科提斯
@hellokkkCurtis · X
RT @BradSchoenfeld: @JasonM81_ @mackinprof There does appear to be a minimum threshold for load, but it's very light (>40 reps). And even a…
@JasonM81_ @mackinprof There does appear to be a minimum threshold for load, but it's very light (>40 reps). And even at that light a load, there is still hypertrophy (although suboptimal) provided sets are carried out with a high degree of effort
https://t.co/PjPi3q6JvQ
Nov 30, 2022 · 23 likes · 2 shares · 95,805 followersView post →
MX
Medical Xpress
@physorg_health · X
Lift heavy or smaller weights with high reps? It all depends on your goal @ConversationEDU https://t.co/lkyagPXWoy https://t.co/sTFG43eFc9
@kevinnbass 1) Sets w/lower loads typically need to be take to failure in order to be on par w/higher loads for hypertrophy. Also note that the lower-end effective loading thresh. is somewhere above 20% 1RM. https://t.co/dJGYEZneok
2) Generalized, as seen in both upper & lower-body lifts.
Aug 13, 2022 · 8 likes · 1 share · 42,078 followersView post →
Aug 1, 2022 · 19 shares · 15,013 followersView post →
IV
IDV · Instituto Deporte y Vida
@InsDeporteyVida · X
1.- Lasevicius T, Ugrinowitsch C, Schoenfeld BJ, Roschel H, Tavares LD, De Souza EO, Laurentino G, Tricoli V. Effects of different intensities of resistance training with equated volume load on muscle strength and hypertrophy. Eur J Sport Sci. 2018 Jul
1.- Lasevicius T, Ugrinowitsch C, Schoenfeld BJ, Roschel H, Tavares LD, De Souza EO, Laurentino G, Tricoli V. Effects of different intensities of resistance training with equated volume load on muscle strength and hypertrophy. Eur J Sport Sci. 2018 Jul;18(6):772-780. doi: 10.1080
or strength gains in resistance-trained young men. J Appl Physiol 121, 129-138
8.Lasevicius (2018) Effects of different intensities of resistance training with equated volume load on muscle strength and hypertrophy. Eur J Sport Sci 18, 772-780
Feb 23, 2022 · 22 likes · 1 share · 56,054 followersView post →
SH
Stuart Phillips (he/him)
@mackinprof · X
@TheBhupiThakur @pathikj80 @CG_Vann1 @drcodyhaun @DrMikeRoberts @james_mckendry @MACleod_JC @BradSchoenfeld @DrJpfisher https://t.co/6hEAOFp5hB significant growth at 20% of 1RM and in fact no different than 40 or 60% 1RM, but lower than 80% https://t.co/JiRPWpLMnk
Feb 22, 2022 · 6 likes · 56,054 followersView post →
BP
Brad Schoenfeld, PhD
@BradSchoenfeld · X
@RealHaraldJezek @mackinprof @NanciGuestRDPhD @a_cois @DannyLum82 @UofTKPE Our study showed that 20% 1RM amounted to >60 reps/set for lower body exercises, so yeah, really not much practical application when you get to very low loads 10.1080/17461391.2018.1450898
Jan 11, 2022 · 5 likes · 95,806 followersView post →
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physiotwiss
@physiotwiss · X
RT @BradSchoenfeld: @kaesser @mackinprof There certainly would seem to be a minimum threshold below which gains begin to become compromised…
Dec 10, 2021 · 2 shares · 105 followersView post →
FS
Fusion Prog Guy @ fusionprogguy.bsky.social
@FusionProgGuy · X
RT @BradSchoenfeld: @kaesser @mackinprof There certainly would seem to be a minimum threshold below which gains begin to become compromised…
Dec 9, 2021 · 2 shares · 1,590 followersView post →
BP
Brad Schoenfeld, PhD
@BradSchoenfeld · X
@kaesser @mackinprof There certainly would seem to be a minimum threshold below which gains begin to become compromised. Here we found that 20% 1RM was suboptimal to 40%+ 1RM. Note that 20% 1RM equated to >70 repetitions! https://t.co/PjPi3q6bGi
Dec 9, 2021 · 8 likes · 2 shares · 95,805 followersView post →
VB
Valentinian's Third Bear
@corbinians_bear · X
@Micaheadowcroft @njmkwilson @selentelechia It's still sets 2 and 3. If you've gotten sufficiently close to muscular failure on set 1 you will not have recovered sufficiently on the same day.
Hypertrophy is equal for roughly any set done at >30% of your one rep max https://t.co/4VhMaJCd8p)
@JamieBodden @GregLehman @BradSchoenfeld This one included a 20% RM group that didn't perform as well as the others (40, 60, and 80%). Most of the rest I've seen don't go lower than 30-40%
https://t.co/sjcuJvKUb2
One study had participants train bicep curl and leg press with 20, 40, 60, or 80% of their 1RM for 12 weeks, and measured muscle growth and strength gains.
Ref: https://t.co/jzfjdUVip5
How light is too light when training for muscle growth? This is particularly relevant to those in lockdown without some colossal weights to throw around. This question was addressed in a relatively recent study: https://t.co/dJGYEZneok
My commentary here: https://t.co/CEiZ9Rtjj8 https://t.co/tvaZpqtn3x
doi: 10.1080/17461391.2018.1450898 2. Effects of Low- vs. High-Load Resistance Training on Muscle Strength and Hypertrophy in Well-Trained Men. J Strength ...
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doi: 10.1080/17461391.2018.1450898. Epub 2018 Mar 22. PMID: 29564973. End Position Group Member Names: Anna Zaremba and Amanda Floen. You might also like.
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