Divergent Strength Gains but Similar Hypertrophy After Low-Load and High-Load Resistance Exercise Training in Trained Individuals: Many Roads Lead to Rome

• Published in: JOURNAL OF APPLIED PHYSIOLOGY
• Main Authors: Cumming, Kristoffer Toldnes, Elvatun, Ingrid Cecelia, Kalenius, Richard, Divljak, Gordan, Raastad, Truls, Psilander, Niklas, Horwath, Oscar
• Format: Journal Article Publication
• Language: English
• Published: United States 19.08.2025
• Subjects: weightlifting; human muscle fibers; PCM1; Pax7; myonuclei
• ISSN: 8750-7587; 1522-1601; 1522-1601
• DOI: 10.1152/japplphysiol.00353.2025

The muscular and myocellular adaptations to low-load resistance exercise training (LL-RET) remain incompletely understood in the trained state. The primary aim of this study was to examine adaptations to an LL-RET regimen, comparing these to a high-load training regimen (HL-RET). Fourteen resistance-trained males and females (26.4 ± 4.4 years) participated in a 9-week RET program (twice per week). Using a within-subject design, each individual trained one leg with HL-RET (3-5 repetitions), and the other with LL-RET (20-25 repetitions), all sets performed to volitional failure. Maximal strength (1 RM) and muscle thickness were assessed. Muscle biopsies were analyzed for fiber type composition, fiber cross-sectional area (fCSA), and satellite cell- and myonuclear content using immunofluorescence. The training regimens led to comparable increases in 1 RM in multi-joint movements (21 ± 10%), but not in single-joint movements where HL-RET was superior (9 ± 13% vs -3 ± 10%). Regardless of training regimen, muscle thickness increased pre- to post-intervention by 7 ± 17% at the mid-thigh site and 8 ± 8% at the distal site. However, this was not accompanied by changes at the myocellular level, with no observed differences in fCSA and fiber type composition. Satellite cell content increased by 25 ± 57% in type I fibers, independent of training regimen, but no changes were noted in myonuclear content. LL-RET can replicate many aspects of HL-RET leading to similar increases in muscle hypertrophy and strength. Our study supports the notion that comparable adaptations to RET can be achieved using widely distinct loading regimens.