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Low vs. High Load Resistance Training - Yes, You Can Gain Muscle W/ "Low" Loads - Non-Significantly More Even!

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It turns out, the biceps may even benefit from higher rep, lower weight training. You probably remember my Facebook post about Brad Schoenfeld's then unpublished study which proves that you can  gain muscle using low(er) weights, as well. Now, that the study has eventually been published, it would appear to be about time to take a closer look at the procedure and results in order to determine how relevant, the finding Schoenfeld, Peterson, Ogborn, Contreras and Sommez present in their not yet printed, but peer-reviewed and accepted paper in the Journal of Strength and Conditioning Research. The purpose of the study, and that should be obvious considering what I already gave away, was to compare the effect of low- versus high-load resistance training (RT) on muscular adaptations in well-trained subjects. According to the results of this study you better  periodize  to benefit from high & low loads! 30% More on the Big Three: Squat, DL, BP! Block Periodiz...
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Lower Rep Numbers Power Up Strength Gains Without Compromising Hypertrophy: Study Compares Volume-Equated 3x10 vs. 7x3 Resistance Training Regimen

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Higher reps, don't prevent muscle gain, ladies (img. fighterdiet.com ) As a SuppVersity reader you know that the number of studies with reliable and above all relevant information about the differential effects of high vs. low rep training is scarce. Compared to the number of studies which deals with question like "Is it better I perform 10x3 or rather only 7x3 reps x sets of bench presses?", their number is still pretty high, though. With their latest paper in the Journal of Strength and Conditioning Research Brad Schoenfeld et al. actually break ground: A study with trainees with on average 4.2 ± 2.4 years of training experience (range of 1.5 to 10 years) that deals with the aforementioned question whether 3x10 or 7x3 would be the optimal set x rep range for strength and size gains has yet - at least as far as I recall - not been conducted. Squatting will always remain the most versatile muscle builder & fat shredder Optimizing Rest for Size and Strengt...
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Strength ⇧ | Size ⇩ - After 7 Weeks With Three Additional Sets of Blood Flow Restricted High Rep + Low Intensity Squats & Bench Presses in Well-Trained Athletes

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Strength and size don't always go hand in hand... and BFR training appears to be better suited for strength than size gains. "A Seven-week Practical Blood Flow Restriction Program on Well-trained Collegiate Athletes", this does not just sound awesome, this is awesome, because it is the title of a soon-to-be-published paper in the Journal of Strength and Conditioning Research . Conducted by researchers from the Emporia University and the University of Kansas , the corresponding seven week trial that involved 62 participants is yet not the first study to examine the effects of blood flow restriction (BFR) used in conjunction with a traditional weight training program on measures of muscular strength and size in athletes (collegiate American football players). The protocol used in this investigation was modeled after a practical BFR study conducted by Yamanaka et al. (2002) - a 4-week study with 32, instead of 62 National Collegiate Athletic Association Division IA fo...
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