• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Breaking Muscle

Breaking Muscle

Breaking Muscle

  • Fitness
  • Workouts
    • Best Shoulder Workouts
    • Best Chest Workouts
    • Best Leg Workouts
    • Best Leg Exercises
    • Best Biceps Exercises
    • Best Kettlebell Exercises
    • Best Back Workouts
    • Best HIIT Workouts
    • Best Triceps Exercises
    • Best Arm Workouts
  • Reviews
    • Supplements
      • Best Pre-Workouts
      • Best Whey Protein
    • Equipment
      • Best Home Gym Machines
    • Certifications
      • ISSA Review
  • News
  • Exercise Guides
    • Legs
      • Back Squat
      • Bulgarian Split Squat
      • Goblet Squat
      • Zercher Squat
      • Standing Calf Raise
      • Hack Squat
    • Chest
      • Bench Press
      • Dumbbell Bench Press
      • Close-Grip Bench Press
      • Incline Bench Press
    • Shoulders
      • Overhead Dumbbell Press
      • Lateral Raise
    • Arms
      • Chin-Up
      • Weighted Pull-Up
      • Triceps Pushdown
    • Back
      • Deadlift
      • Trap Bar Deadlift
      • Lat Pulldown
      • Inverted Row
      • Bent-Over Barbell Row
      • Single-Arm Dumbbell Row
      • Pendlay Row
Fitness

Analyzing High Versus Low-Load Resistance Training Methodologies

High-load resistance training has always been linked to greater muscular power and strength, while low-load training can lead to greater muscular endurance.

Written by Andy Peloquin Last updated on November 8, 2017

High-load resistance training has always been linked to greater muscular power and strength, while low-load training can lead to greater muscular endurance. Breaking that down further, high-load resistance training can increase adaptations in the myofibrils, while low-load endurance training concentrates on the mitochondria, the powerhouses of the cells.

High-load resistance training has always been linked to greater muscular power and strength, while low-load training can lead to greater muscular endurance. Breaking that down further, high-load resistance training can increase adaptations in the myofibrils, while low-load endurance training concentrates on the mitochondria, the powerhouses of the cells.

One paper published in Frontiers in Medicine took a closer look at the two resistance training methodologies to determine which would lead to better overall results. As the paper stated, “concurrent practice of traditional endurance exercise and resistance exercise regimens to achieve both types of muscle adaptations is time-consuming, motivationally demanding, and contended to entail practice at intensity levels, that may not comply with clinical settings. It is therefore of principal interest to identify effective, yet feasible, exercise strategies that may positively affect both mitochondrial and myofibrillar protein turnover.”

Recent studies have indicated that low-load resistance training can be as effective for increasing myofibrillar accretion and muscular growth. At the same time, high-load resistance training can also increase mitochondrial biogenesis, though to a lesser degree than low-load endurance training.

Regarding mitochondrial stimulation, low-load endurance training has proven the more effective methodology. One study on endurance training recorded “a robust increase in mitochondrial protein synthesis rate after low-load resistance exercise performed with a slow and tonic contraction phase and conducted to volitional fatigue.”

Not only that, but endurance training has been linked to higher ATP energy turnover in comparison to high-load training. Also, “fatiguing low-load resistance exercise conducted with slow and tonic contraction phase or application of external restriction of blood flow to the exercising muscle, has been shown to impose a more pronounced decrease in tissue oxygenation compared to traditionally performed high-load and low-load resistance exercise.”

Low-load, endurance training delivers the same, or better, results as high-load training, but with far less strain on your body.

Low-load, endurance training is less mechanically strenuous, reduces the amount of time required to reach volitional fatigue, reduces the required work volume, and stimulates muscle growth on par with high-load training. Simply put: endurance training delivers the same, or better, results as high-load training, but with far less strain on your body.

Regarding sheer mechanics, low-load endurance training is the clear winner over high-load resistance training. Though there is a certain amount of discomfort (that burn in your muscles when you’re hitting 15-20 reps), it’s very likely more effective for both mitochondrial and myofibril adaptations.

Reference:

1. Groennebaek, Thomas, and Kristian Vissing. “Impact of Resistance Training on Skeletal Muscle Mitochondrial Biogenesis, Content, and Function.” Frontiers, Frontiers, 4 Sept. 2017.

Andy Peloquin

About Andy Peloquin

Sports and exercise have always been a huge part of my life. I played my first basketball game at age 6, and have tried just about every sport on the planet -- save golf and croquet. Being a large, hefty lad (currently standing at 6' 6" and weighing 275 lbs), I am passionate about weights, cycling, running, sprint training, and practicing martial arts. I'm currently a green belt in Karate, Taekwondo, Hapkido, and kickboxing, and work hard to take my skills to the next level. Fitness and health are my passion, and I love writing and sharing what I know. I am a certified Professional Trainer and always looking for ways help others meet their health and fitness goals.

View All Articles

Recommended Articles

Social Media Fire: Gyms and Butt Pics
growmusclesprimer1
The Ultimate Guide to Muscle Gain and Hypertrophy
euphorichiitworkouts
HIIT: Work Through the Pain to Reach Euphoria
Just Follow the Protocols for Exercising During Pregnancy

Primary Sidebar

Latest Articles

2023 World’s Strongest Man Events Revealed

Actor Jonathan Majors Ate 6,100 Calories a Day to Become a Bodybuilder in “Magazine Dreams”

Eddie Hall Preps for Bodybuilding Debut by Training His Back With a Pro

How to Do the Dumbbell Split Squat for Single-Leg Size and Strength

Latest Reviews

ISSA Personal Trainer Certification Review

ISSA Personal Trainer Certification Review

Best Whey Proteins for Packing on Muscle, Shredding Down, Meal Replacement, and More

Best Pre-Workouts for Building Muscle, Running, Taste, and More

Best Home Gym Machines

Best Home Gym Machines

woman lifting barbell

Be the smartest person in your gym

The Breaking Muscle newsletter is everything you need to know about strength in a 3 minute read.

I WANT IN!

Breaking Muscle is the fitness world’s preeminent destination for timely, high-quality information on exercise, fitness, health, and nutrition. Our audience encompasses the entire spectrum of the fitness community: consumers, aficionados, fitness professionals, and business owners. We seek to inform, educate and advocate for this community.

  • Reviews
  • Healthy Eating
  • Workouts
  • Fitness
  • News

Follow Us

  • Facebook
  • Twitter
  • Instagram
  • Pinterest
  • RSS Feed

© 2023 · Breaking Muscle · Terms of Use · Privacy Policy · Affiliate Disclaimer · Accessibility · About