A Comparison of Increases in Volume Load Over 8 Weeks of Low-Versus High-Load Resistance Training.

BACKGROUND: It has been hypothesized that the ability to increase volume load (VL) via a progressive increase in the magnitude of load for a given exercise within a given repetition range could enhance the adaptive response to resistance training.

OBJECTIVES: The purpose of this study was to compare changes in volume load (VL) over eight weeks of resistance training (RT) in high-versus low-load protocols.

MATERIALS AND METHODS: Eighteen well-trained men were matched according to baseline strength were randomly assigned to either a low-load RT (LOW, n = 9) where 25 - 35 repetitions were performed per exercise, or a high-load RT (HIGH, n = 9) where 8 - 12 repetitions were performed per exercise. Both groups performed three sets of seven exercises for all major muscles three times per week on non-consecutive days.

RESULTS: After adjusting for the pre-test scores, there was a significant difference between the two intervention groups on post-intervention total VL with a very large effect size (F (1, 15) = 16.598, P = .001, ηp(2) = .525). There was a significant relationship between pre-intervention and post-intervention total VL (F (1, 15) = 32.048, P < .0001, ηp(2) = .681) in which the pre-test scores explained 68% of the variance in the post-test scores.

CONCLUSIONS: This study indicates that low-load RT results in greater accumulations in VL compared to high-load RT over the course of 8 weeks of training.