Right Load For Failure Training
“Go heavy or go home.” Think old school bodybuilder saying is it based on real science or bro science? There's only one way to find out. A study recently published in the Journal of Applied Physiology put it to the test with 49 experienced male weight lifters
Subjects were assigned to 12 weeks of whole body resistance training. Some worked with 30% to 50% of their one rep max (1RM) banging out 20 to 25 reps per set. Others used a heavier load of 75% to 90% of 1RM for between 8 and 12 reps per set. All sets were performed to failure.
After the training period, 1RM increased for both groups with the only difference being the bench press where low reps increased 1RM by 14 kg while high reps produced only a 9 kg increase on average. There were no differences in muscle hypertrophy or the post-workout hormonal response to exercise.