Which one is right for you?
Understanding the Two Strategies
Lifting Heavy: The Principle of Load Progression
Lifting heavy is based on the principle of progressive overload, which states that muscles grow when they are subjected to increasing levels of mechanical tension (Schoenfeld, 2010). Heavy lifting, typically within the 4-8 rep range, maximises the recruitment of high-threshold motor units, which are critical for hypertrophy (Folland & Williams, 2007).
The primary advantage of lifting heavy is that it enhances myofibrillar hypertrophy, which contributes to greater muscle density and long-term strength gains.
Training to Failure: Maximising Fatigue for Hypertrophy
Training to failure involves performing repetitions until the muscles can no longer generate enough force to complete another rep with proper form (Willardson, 2007). This approach ensures full motor unit recruitment, particularly in lighter load training (Schoenfeld et al., 2014).
The theory behind training to failure is that maximising muscle fatigue leads to greater metabolic stress, a key driver of muscle growth alongside mechanical tension and muscle damage (Schoenfeld, 2010).
Scientific Comparison: Muscle Growth and Strength Gains
The Role of Mechanical Tension
Mechanical tension is the primary driver of hypertrophy (Schoenfeld, 2010). Studies suggest that lifting heavier weights at lower rep ranges induces greater mechanical tension compared to training to failure with lighter loads (Morton et al., 2019). This is because heavy loads recruit more fast-twitch muscle fibres, which have a higher potential for growth (Campos et al., 2002).
The Role of Metabolic Stress and Fatigue
Training to failure induces significant metabolic stress due to the accumulation of lactate, inorganic phosphate, and hydrogen ions (Schoenfeld, 2013). This stress can stimulate muscle growth through increased hormonal responses, cell swelling, and satellite cell activation (Loenneke et al., 2012). However, excessive fatigue may reduce training volume over time and impair recovery, limiting long-term gains (Davies et al., 2016).
Strength Adaptations and Neural Efficiency
Lifting heavy weights enhances neuromuscular adaptations, improving motor unit recruitment and rate coding, which translates to greater force production (Aagaard et al., 2002).
Strength increases allow for heavier loads to be used in hypertrophy-focused training, creating a long-term advantage. In contrast, training to failure may increase muscular endurance but does not necessarily translate to improved maximal strength (Davies et al., 2016).
Practical Considerations: Which is More Effective?
Impact on Recovery and Overtraining
Heavy lifting places significant stress on the central nervous system (CNS), requiring longer recovery times (Zatsiorsky & Kraemer, 2006). Overloading too frequently with heavy loads can lead to neural fatigue and increased injury risk. On the other hand, training to failure, especially when performed frequently, can also lead to excessive fatigue, impairing muscle recovery and subsequent performance (Sampson & Groeller, 2016).
Volume and Training Frequency
Research indicates that total training volume is a key determinant of hypertrophy (Schoenfeld et al., 2019). Training to failure can reduce overall volume due to excessive fatigue accumulation, whereas lifting heavy with a controlled volume allows for sustained progressive overload over time (Davies et al., 2016). A mixed approach, where failure is occasionally incorporated within a structured training programme, may optimise both mechanical tension and metabolic stress for muscle growth.
Practical Application: How to Structure Training
For individuals seeking maximum hypertrophy, a periodised approach combining both heavy lifting and occasional training to failure is recommended. This could include heavy compound movements (squats, deadlifts, bench press) for strength development and isolation exercises taken to failure to maximise muscle fatigue in a controlled manner (Schoenfeld, 2010).
Conclusion: Which Strategy is Better for Muscle Growth?
Neither lifting heavy nor training to failure should be used in isolation. While lifting heavy provides the necessary mechanical tension for hypertrophy and strength gains, training to failure enhances metabolic stress and muscle endurance. A balanced programme that incorporates both methods strategically is likely to yield the best results for muscle growth and overall performance.
Key Takeaways:
References
Aagaard, P., Simonsen, E. B., Andersen, J. L., Magnusson, P., & Dyhre-Poulsen, P. (2002). Neural adaptation to resistance training: Changes in evoked V-wave and H-reflex responses. Journal of Applied Physiology, 92(6), 2309-2318.
Campos, G. E., Luecke, T. J., Wendeln, H. K., Toma, K., Hagerman, F. C., Murray, T. F., Ragg, K. E., Ratamess, N. A., Kraemer, W. J., & Staron, R. S. (2002). Muscular adaptations in response to three different resistance-training regimens: Specificity of repetition maximum training zones. European Journal of Applied Physiology, 88(1-2), 50-60.
Davies, T., Orr, R., Halaki, M., & Hackett, D. (2016). Effect of training leading to repetition failure on muscular strength: A systematic review and meta-analysis. Sports Medicine, 46(4), 487-502.
Folland, J. P., & Williams, A. G. (2007). The adaptations to strength training: Morphological and neurological contributions to increased strength. Sports Medicine, 37(2), 145-168.
Loenneke, J. P., Fahs, C. A., Rossow, L. M., Thiebaud, R. S., & Bemben, M. G. (2012). The anabolic benefits of venous blood flow restriction training may be induced by muscle cell swelling. Medical Hypotheses, 78(1), 151-154.
Morton, R. W., Oikawa, S. Y., Wavell, C. G., Mazara, N., McGlory, C., Quadrilatero, J., Baechler, B. L., Baker, S. K., Phillips, S. M. (2019). Neither load nor systemic hormones determine resistance training-mediated hypertrophy or strength gains in resistance-trained young men. Journal of Applied Physiology, 127(1), 249-258.
Sampson, J. A., & Groeller, H. (2016). Is repetition failure critical for the development of muscle hypertrophy and strength? Scandinavian Journal of Medicine & Science in Sports, 26(4), 375-383.
Schoenfeld, B. J. (2010). The mechanisms of muscle hypertrophy and their application to resistance training. Journal of Strength and Conditioning Research, 24(10), 2857-2872.
Schoenfeld, B. J. (2013). Potential mechanisms for a role of metabolic stress in hypertrophic adaptations to resistance training. Sports Medicine, 43(3), 179-194.
Schoenfeld, B. J., Grgic, J., Ogborn, D., & Krieger, J. W. (2019). Strength and hypertrophy adaptations between low- vs high-load resistance training: A systematic review and meta-analysis. Journal of Strength and Conditioning Research, 33(S1), S1-S18.
Willardson, J. M. (2007). The application of training to failure in periodized multiple-set resistance exercise programs. Journal of Strength and Conditioning Research, 21(2), 628-631.
Zatsiorsky, V. M., & Kraemer, W. J. (2006). Science and Practice of Strength Training. Human Kinetics.
This content is originated from https://www.boxrox.com your Online Magazine for Competitive Fitness.