Actual studies on heavy vs light weight?

opus649

So I understand the consensus on MFP is that heavy lifting is the way to go. And I apologize if this specific topic has already been covered, but does anyone have any actual scientific data that supports 3x5 or 5x5 over lighter weights with more reps? I ask because I just saw this:

http://www.plosone.org/article/info:doi/10.1371/journal.pone.0012033

The study makes the statement:

"...our data provides further support that low-load contractions performed with numerous repetitions or high-load contractions performed for fewer repetitions will result in similar training induced gains in muscle hypertrophy as previously suggested, or even superior gains, as results from the current study would predict."

So going beyond the bro-science, does anyone have any actual scientific data to support high weight/low rep?

Goal_Line

bump

waldo56

Not really any scientific data, but it is pretty well known that high rep work will cause mass gain (at a higher rate than low rep work too). The issue with it is that is isn't self sustaining, gains will eventually tail off.

A good mass building program that uses high rep work will periodize it with low rep work for progression.

Most people on MFP are beginners. Beginners are much better off getting relatively strong first.

FullOfWin

I am not sure I have ever seen a truely conclusive study. I certainly would not call one that has people doing one isolation exercise (leg extentions) and measuring results by spinning *kitten* in a centrifuge as conclusive. I am pretty sure that most if not all people who have had a lot of success have worked in multiple rep ranges although probably not any that put the weight used much if any below 50% of 1rm.