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Resistance training load does not determine hypertrophy

physoc.onlinelibrary.wiley.com

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Re: Resistance training load does not determine hypertrophy

#191

Post by samiv »

olalonde wrote: post #132
AstroBen wrote: post #34

> Healthy, recreationally active but untrained young males Yeah this is why. Anything you do as an untrained person is going to get you newbie gains. It's just really easy to improve initially. Doesn't mean it'll work after the first 6 months

Also, it's more difficult to reach true failure with lower load, people tend to stop too early.

False,

failing to lift is not the same as lifting until failure.

Consider, if I load up the bench press to 200kg I won't get a single rep. If I try to rep it I'll fail but I'm not lifting until failure.

If I load it up to smaller weight lets say 100kg and crank out rep after rep I'll get much closer to "lifting until failure."

When I reach the end, the last rep is a rep I won't make. But I'm still not at a point where I can't do no more, just the weight is too big, so I must reduce the weight and go again. When I do this I get even closer to "lifting until failure".

It's like integration, the smaller the infinitesimal the closer to the true value you get when you sum up (integrate) all the parts.

Re: Resistance training load does not determine hypertrophy

#192

Post by bookofjoe »

formichunter wrote: post #190

Why is this article showing up on New Year's Day like the flock of newbie gym customers attracted to the gym only to quit 30 days from now? Every year without fail. Let's ignore this article for a moment. Overall factors that REALLY matter building muscle: 1. Consistency - Working out each muscle group at least once a week....every week. 2. Diet - Making sure you are consuming enough protein in your diet, approximate…

>Every year without fail.

>First published: 31 December 2025

Re: Resistance training load does not determine hypertrophy

#193

Post by bdbdbdb »

bookofjoe wrote: post #192
formichunter wrote: post #190

Why is this article showing up on New Year's Day like the flock of newbie gym customers attracted to the gym only to quit 30 days from now? Every year without fail. Let's ignore this article for a moment. Overall factors that REALLY matter building muscle: 1. Consistency - Working out each muscle group at least once a week....every week. 2. Diet - Making sure you are consuming enough protein in your diet, approximate…

>Every year without fail. >First published: 31 December 2025

I think the poster means that around this time of year these types of articles appear

Re: Resistance training load does not determine hypertrophy

#194

Post by eastbound »

raducu wrote: post #112
timr wrote: post #97

Earlier quoted context omitted.

Perhaps there's some unmeasured influence, but this study was looking only at the difference between growth within subjects vs between subjects . If the subjects were all "newbies", then that doesn't explain the results. They're essentially saying that individual genetics explain the majority of the variation seen as a response to muscle stimulus in their test subjects, not the mass used, because the variation within…

> not the mass used. Completely anecdotal, but when I was 18, in highschool, I trained in the gym in my hometown, supervised with a trainer, 12 reps per muscle group, very modest gains. I move to university, start reading a fitness forum where people were saying do max 6 reps if you want big gains. I also started supplementing with whey protein, and within 3 months the gains were spectacular, everybody noticed, I fel…

Why did you stop? It seems you did, but since it made you feel excellent, it seems strange to “choose to stop”.

It’s not an innocent question: Gains and feeling extremely well and confident and serotonin-boosted are only useful if it can be sustained in life. The two alternatives are: 1. It pumps you but tires you very fast and you get fat down the line, and your overall life is ~obese (seems to happen to way more people than one could assume), 2. Only the change produces this feeling, and change cannot be sustained forever.

Re: Resistance training load does not determine hypertrophy

#195

Post by randysalami »

I just do light weight nowadays with my strength training. It’s easier mentally. Rather than push myself to go higher on bench, squat, and deadlift, I stick to 1 plate for bench and squat and 2 plates for deadlift. Every single time. Instead of increasing load, I increase rep amount and focus on my form. Honestly, I still find myself sore after most workouts and the simplicity is nice. I’m 25 for reference.

Re: Resistance training load does not determine hypertrophy

#196

Post by swalsh »

formichunter wrote: post #190

Why is this article showing up on New Year's Day like the flock of newbie gym customers attracted to the gym only to quit 30 days from now? Every year without fail. Let's ignore this article for a moment. Overall factors that REALLY matter building muscle: 1. Consistency - Working out each muscle group at least once a week....every week. 2. Diet - Making sure you are consuming enough protein in your diet, approximate…

"approximately 1gram/pound of body weight"

I believe this should be lean mass, not total mass. I think people tried to calibrate this metric since most people don't have scales that can measure composition... but if you're obese, you're going to be consuming more than you need to, which is counter productive if you're obese.

Re: Resistance training load does not determine hypertrophy

#197

Post by senko »

formichunter wrote: post #190

Why is this article showing up on New Year's Day like the flock of newbie gym customers attracted to the gym only to quit 30 days from now? Every year without fail. Let's ignore this article for a moment. Overall factors that REALLY matter building muscle: 1. Consistency - Working out each muscle group at least once a week....every week. 2. Diet - Making sure you are consuming enough protein in your diet, approximate…

This is a physiology research article published in a physiology journal, not a Tiktoken influencer peddling "get ripped fast" schemes.

In an ironic twist, you then proceed to peddle your own. In a single paragraph you added more contentious "advice" than in the entire article you're dismissing.

> Stop reading these studies thinking there is some optimal way! It's just hard work over time.

"Hard work" and "learning new things" are not mutually exclusive. Stop presuming you know what I think while I'm reading these studies.

Re: Resistance training load does not determine hypertrophy

#198

Post by imcritic »

matwood wrote: post #161
vidarh wrote: post #158

Earlier quoted context omitted.

What do you consider gains? Consider that this paper looked specifically at hypertrophy (size), not strength. While they correlate, training for one or the other can be very different.. "Traditionally" the rep ranges recommended for hypertrophy has typically been significantly higher than the ranges recommended for strength, but the number of sets recommended is often also significantly higher, often translating to s…

> Consider that this paper looked specifically at hypertrophy (size), not strength. I'm not sure where this idea came from that people do one or the other. Except for the advanced lifter, both will happen from either program. Show me a person who is really big and they are likely pretty strong as well (see Ronnie Coleman). Same with the other direction.

Search for 'anatoly gym prank' on YouTube.

Re: Resistance training load does not determine hypertrophy

#199

Post by bargainbin »

formichunter wrote: post #190

Why is this article showing up on New Year's Day like the flock of newbie gym customers attracted to the gym only to quit 30 days from now? Every year without fail. Let's ignore this article for a moment. Overall factors that REALLY matter building muscle: 1. Consistency - Working out each muscle group at least once a week....every week. 2. Diet - Making sure you are consuming enough protein in your diet, approximate…

>1. Consistency >5. Vary your workout

The muscle "shock" broscience has been disproven many times:

https://pubmed.ncbi.nlm.nih.gov/35438660/ https://www.researchgate.net/publication/349502442_Does_Vary...

Re: Resistance training load does not determine hypertrophy

#200

Post by jraines »

bargainbin wrote: post #199
formichunter wrote: post #190

Why is this article showing up on New Year's Day like the flock of newbie gym customers attracted to the gym only to quit 30 days from now? Every year without fail. Let's ignore this article for a moment. Overall factors that REALLY matter building muscle: 1. Consistency - Working out each muscle group at least once a week....every week. 2. Diet - Making sure you are consuming enough protein in your diet, approximate…

>1. Consistency >5. Vary your workout The muscle "shock" broscience has been disproven many times: https://pubmed.ncbi.nlm.nih.gov/35438660/ https://www.researchgate.net/publication/349502442_Does_Vary...

It doesn’t really affect hypertrophy but it matters because imbalances will get you weird injuries and/or mobility restrictions in the long term.
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