Heavy vs Moderate Loads, and Does the Periodization Model Matter?

Overview

Two recurring programming questions are what kind of loading builds size versus maximal strength, and whether the way load changes over time (linear vs undulating periodization) matters for muscle growth. This lecture covers a within-person trial in experienced lifters comparing higher-volume moderate loads with heavier low-rep loads, and a meta-analysis of periodization models.

Sets of 10 vs sets of 5 in experienced lifters

Fifteen trained men, averaging about 7 years of lifting, trained each leg differently for 6 weeks, three days a week, on single-leg leg press and leg extension.^[1]

• Higher-volume leg: sets of 10 reps at about 60% of 1RM, with weekly sets rising from 10 to 20.
• Higher-load leg: sets of 5 reps starting near 80% of 1RM, with load rising week to week.

Results:

• Size: vastus lateralis cross-sectional area on MRI rose 3.2% in the higher-volume leg and did not change in the higher-load leg (-0.1%).
• Strength: the higher-load leg gained more leg-extensor strength.
• Inside the muscle: synthesis of non-myofibrillar (sarcoplasmic) proteins was higher in the higher-volume leg, while myofibrillar synthesis was similar.