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Low-Load Bench Press Training to Fatigue Results in Muscle Hypertrophy Similar to High-Load Bench Press
Training
Riki Ogasawara1,2, Jeremy P. Loenneke3
, Robert S. Thiebaud3, Takashi Abe1,4
Received December 20th, 2012; revised January 20th, 2013; accepted January 27th, 2013
ABSTRACT
The purpose of this study was to determine whether the training responses observed with low-load resistance exercise to
volitional fatigue translates into significant muscle hypertrophy, and compare that response to high-load resistanc
training. Nine previously untrained men (aged 25 [SD 3] years at the beginning of the study, standing height 1.73 [S
0.07] m, body mass 68.9 [SD 8.1] kg) completed 6 weeks of high load-resistance training (HL-RT) (75% of one repetition
maximal [1RM], 3-sets, 3x/wk) followed by 12 months of detraining. Following this, subjects completed 6 weeks
of low load-resistance training (LL-RT) to volitional fatigue (30% 1 RM, 4 sets, 3x/wk). Increases (p < 0.05) in magnetic
resonance imaging-measured triceps brachii and pectoralis major muscle cross-sectional areas were similar for
both HL-RT (11.9% and 17.6%, respectively) and LL-RT (9.8% and 21.1%, respectively). In addition, both groups increased
(p < 0.05) 1RM and maximal elbow extension strength following training; however, the percent increases in
1RM (8.6% vs. 21.0%) and elbow extension strength (6.5% vs. 13.9%) were significantly (p < 0.05) lower with LL-RT.
Both protocols elicited similar increases in muscle cross-sectional area, however differences were observed in strength.
An explanation of the smaller relative increases in strength may be due to the fact that detraining after HL-RT did not
cause strength values to return to baseline levels thereby producing smaller changes in strength. In addition, the results
may also suggest that the consistent practice of lifting a heavy load is necessary to maximize gains in muscular strength
of the trained movement. These results demonstrate that significant muscle hypertrophy can occur without high-load
resistance training and suggests that the focus on percentage of external load as the important deciding factor on muscle
hypertrophy is too simplistic and inappropriate.
Training
Riki Ogasawara1,2, Jeremy P. Loenneke3
, Robert S. Thiebaud3, Takashi Abe1,4
Received December 20th, 2012; revised January 20th, 2013; accepted January 27th, 2013
ABSTRACT
The purpose of this study was to determine whether the training responses observed with low-load resistance exercise to
volitional fatigue translates into significant muscle hypertrophy, and compare that response to high-load resistanc
training. Nine previously untrained men (aged 25 [SD 3] years at the beginning of the study, standing height 1.73 [S
0.07] m, body mass 68.9 [SD 8.1] kg) completed 6 weeks of high load-resistance training (HL-RT) (75% of one repetition
maximal [1RM], 3-sets, 3x/wk) followed by 12 months of detraining. Following this, subjects completed 6 weeks
of low load-resistance training (LL-RT) to volitional fatigue (30% 1 RM, 4 sets, 3x/wk). Increases (p < 0.05) in magnetic
resonance imaging-measured triceps brachii and pectoralis major muscle cross-sectional areas were similar for
both HL-RT (11.9% and 17.6%, respectively) and LL-RT (9.8% and 21.1%, respectively). In addition, both groups increased
(p < 0.05) 1RM and maximal elbow extension strength following training; however, the percent increases in
1RM (8.6% vs. 21.0%) and elbow extension strength (6.5% vs. 13.9%) were significantly (p < 0.05) lower with LL-RT.
Both protocols elicited similar increases in muscle cross-sectional area, however differences were observed in strength.
An explanation of the smaller relative increases in strength may be due to the fact that detraining after HL-RT did not
cause strength values to return to baseline levels thereby producing smaller changes in strength. In addition, the results
may also suggest that the consistent practice of lifting a heavy load is necessary to maximize gains in muscular strength
of the trained movement. These results demonstrate that significant muscle hypertrophy can occur without high-load
resistance training and suggests that the focus on percentage of external load as the important deciding factor on muscle
hypertrophy is too simplistic and inappropriate.
Low-Load Bench Press Training to Fatigue Results in Muscle Hypertrophy Similar to High-Load Bench Press Training
