This is a little bit of an odd article. I’m going to start by discussing low load (LL) training then do a truncated ‘research review’ and use that to go into what amounts to an opinion piece about current research studies on weight training.
What is Low Load Training?
LL training is a relatively ‘new’ (by which I mean in the last 5-10 years) type of training it. During low load training, subjects lift a fairly light weight , typically in the realm of 30% of 1 repetition maximum to failure. Various studies in varying populations have shown that this generates the same muscular growth as heavy load (HL) training at 80% of max. A typical study will compare 3 sets at 30% of max to 3 sets at 80% and both groups get the same basic growth.
Admittedly this seems surprising given what we think we know about muscle growth. … Keep Reading