The Heavy Weight Versus Light Weight Debate
Since the very first forum thread I had ever visited (and even before then) we have always had one huge debate regarding muscle building that seems to have never died off or become resolved. Ever since reading my first forum thread, the debate of whether or not lower repetitions with heavier weights or higher repetitions with lighter weights built more muscle has developed countless zealots, specialized communities, and conflict amongst different styled lifters. Today I am here to resolve this conflict and clear the confusion for all of my readers. Which builds more muscle, heavier weights for lower reptitions or lighter weights with higher repetitions? Find out below!
The McMaster University Study
A study by Dr. Stuart Phillips of McMaster University, Department of Kinesiology, was conducted in order to analyze the difference of protein synthesis rates and differing nutritional supports between heavier and lighter loads when taken to muscular failure. The study was conducted as such:
YOU CAN READ THE FULL STUDY HERE
As long as you make each set count in your work out routine, you will provide enough stimulus for hypertrophy (given your nutrition is on point as well). Exercise is something that should be done long term. Instead of debating on whether lower repetitions or higher repetitions build more muscle, find which repetition range and lifting style you enjoy the most. Regardless what the science says, if you do not enjoy what you do you will not stay disciplined enough to pursue it long term. Find a style you enjoy best, have your nutrition on point, and make every set count!