To build muscles, is it better to use large or small weights?

Partition. Half of the participants were asked to do sets of twenty to twenty-five reps with light weights (up to 50 percent of maximum strength). The other group turned to heavier weights (up to 90 percent of maximum strength), with sets of eight to twelve repetitions.

At the end of the study period, the researchers analyzed muscle and blood samples and found that the increases in muscle fiber size and mass were nearly identical. Therefore, engaging with large loads is no longer productive, because those who lift lighter weights still end up doing more repetitions with less effort.

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