ATTENTION ATHLETES

Heavy weights vs Lighter weights

Which is right for you?

What the research shows

SAMPLE
20 subjects between the ages of 18 and 45
Bench-press 1RM of at least 1.2 (men) and 0.7
(women) times the bodyweight respectively
Squat at least 1.2 (men) and 1 (women) times the
bodyweight in the squat.
At least one year of resistance training
experience, specifically at performing the free
weight squat and bench-press.
Familiarity with taking sets to task-failure.

MEASURES
The average concentric velocity of the barbell
(measured using GymAware PowerTool)
Subjects verbally rated their RPE after the
completion of each repetition. Ratings were
recorded with a tie-on microphone for later
transcription and analysis.
METHOD
In the first session, they completed a 1-repetition-maximum
test of the barbell squat and bench press.
In the second and third sessions, they completed 2 sets of
squats followed by 2 sets of bench press to task failure, using
70% or 83% of 1-repetition maximum, while bar velocity was
recorded.
RPE scores were recorded after every repetition
In addition to RPE, rating of fatigue, affective valence,
enjoyment, and load preferences were collected after set and
session completion

RESULTS
RPE was strongly correlated with reaching task failure and
moderately correlated with bar velocity
The model indicates that an increase in 1 RPE unit is
associated with an 11% shift toward task failure and a 4%
reduction in bar velocity
Negligible differences were observed between the load
conditions in the rating of fatigue, affective valence,
enjoyment, and load preference
1RM % AND RPE VELOCITY MAX % AND RPE
100% 100%

75% 75%

50% 50%

25% 25%

0% 0%
RPE 1 RPE 4 RPE 6 RPE 8 RPE 10 RPE 2 RPE 4 RPE 6 RPE 8 RPE 10

How does this apply to you?

Lift Heavy Lift Light
To focus on muscular strength To focus on muscular endurance
Increase explosive power Increase muscle definition
Increase muscle hypertrophy Increase muscle hypertrophy
Increase general fitness Increase general fitness
Low reps (4-6 reps) High reps (>12 reps)

Conclusion
Muscular hypertrophy can occur at any weight no matter if it is light or heavy, and whatever
the rep range is. As long as muscular failure occurs, there will be some form of muscular
hypertrophy. However, If one wants to focus on a specific performance goal then the weight
of the load matters. Heavier loads develop strength whilst lighter loads build on endurance

References
Emanuel, A., Rozen Smukas, I., & Halperin, I. (2020). The effects of lifting lighter and
heavier loads on subjective measures. https://doi.org/10.31236/osf.io/r5ces