And it’s a good thing. The benefits of resistance training are countless and widely proven: extends longevity1, increases bone mass2, reduces stress3, improves cardiovascular health4and so on (we could go on for a while!).
But when it comes to the “best” strength training plan, things can get confusing. Should you lift heavier weights or aim to do more reps and sets? How often do you really need to lift to see results? Different influencers will give you all sorts of conflicting advice about what you should or shouldn’t do, while various advertisements present themselves as the next best thing. For a long time, even science seemed to offer obscure answers.
“Research on the topic hasn’t been very clear, with many articles sending mixed signals about whether reps or weight are more important for building strength than muscle mass,” says Dustin Willis, DPTprofessor at West Coast University.
However, a potentially significant new point research paper5 which reviewed more than 1,000 studies – the largest of its kind to date on this topic – gives us greater insight into the issue.
For starters, the article confirmed what is already well known about resistance training: Compared to no exercise, almost any combination of sets and repetitions, regardless of weight or strength, How often you lift will lead to an increase in muscle strength and muscle size. This is probably not news to you!
Digging deeper, researchers found that for increasing muscle strength, training programs involving multiple sets or heavier weights were most effective. And those programs which included several sets at once And the heaviest weights were the highest rated.
But when the goal was to build bigger muscles (what scientists call hypertrophy), the weight you lifted wasn’t so important. Instead, researchers found that multiple sets and multiple days of training per week had the greatest impact on muscle size.
Additionally, researchers have also explored the concept of “training to failure,” or doing as many repetitions as possible until you can’t do any more, as a way to build muscle size . Interestingly, they found that it generally made no significant difference. (However, there was a caveat that this approach could potentially be useful for more advanced lifters.)
Another notable finding concerns the “minimum effective dose,” or the minimum amount one must lift to achieve results. To gain strength, they found you need to do resistance training for at least two sets. Or two sessions per week, while for hypertrophy the minimum effective dose was resistance training for at least two sets And two sessions per week.
To put it all together:
If your goal is to get stronger, focus on lifting heavier weights (of course, do it the right way). methodical and progressive way) for several sets. The minimum to get stronger is at least two sets or at least two workouts per week, using the same muscle groups.
If your goal is to get bigger, don’t worry about how much weight you lift, but focus on lifting weights more frequently (also in a methodical and progressive manner) for at least two sets and two sessions per week as you focusing on the same goal. muscle groups. If you’re a beginner lifter, then “training to failure” isn’t necessary, but if you’re more advanced, it’s potentially helpful to jump-start more muscle growth.
Other than that, you shouldn’t think too much about it! Focus on the moves you love and you’ll see the #gains follow.
