Weight Does Not Matter

Weight Does Not MatterA new study out of Japan examined different training protocols and their effect on strength and hypertrophy. Subjects (in this case, young gymnasts) were put into one of three groups: a heavy group (80%1RM) with medium repetitions, a light group (30%1RM) with high repetitions and a mixed protocol group, where participants switched between heavy and light every two weeks.
After eight weeks of training three times a week, the high load (heavy) group had increased their strength while no significant changes were found in the other two groups. However, each group had similar levels of muscle growth. Furthermore, switching between the protocols did not improve the strength or muscle gain of the participants. The researchers concluded that, in terms of hypertrophy, as long as you complete each set to failure, the weight does not matter.