Progressive overload: increasing load vs increasing repetitions promote similar hypertrophy and strength gains

[nothuman]

New study

Effects of resistance training overload progression protocols on strength and muscle mass - PubMed

The aim of this study was to compare the effects of progressive overload in resistance training, specifically comparing the impact of increasing load (LOADprog) versus an increase in repetitions (REPSprog), on muscle strength and cross-sectional area (CSA). We used a within-subject experimental...

pubmed.ncbi.nlm.nih.gov

I personally prefer to increase reps before increasing weights because it reduces injury risk.

 

[buck]

So it seems early in training most anything can work. But i am not surprised by that. probably never see a study done over several years to see what tends to work better. Over the long haul. I would guess gaining strength leads to more muscle growth in general then just adding more reps per set for a whole lifting career.

 

[stackdizzy]

I think your right about early on with the caveat being overtraining. Though if I was young I would get as strong as possible as quick as possible.

 

[Cerberus777]

I go back and forth. Increase reps than next time weight.

 

[FK86]

I'd rather increase weight and bought these because it allows me to increase weight and match reps. One of the best investments I've made along with a GymPin. Although I still incorporate double progression on certain exercises.

Change Plate Rubber Coated | Eleiko

Eleiko Change Plate support smaller increases and manageable weight jumps when training. Consisting of a solid steel core that is rubber coated, the change plates feature a minimalistic design with no center hub. The plates have raised edges for easier handling and a snug, secure fit that takes...

eleiko.com

 

[st114]

So it seems early in training most anything can work. But i am not surprised by that. probably never see a study done over several years to see what tends to work better. Over the long haul. I would guess gaining strength leads to more muscle growth in general then just adding more reps per set for a whole lifting career.

Didn’t read this study, but I take every study with a grain of salt for this reason

Also, most guys in the study aren’t inducing the same amount of intensity as an experienced lifter, making these studies kind of worthless
I remember listening to Jordan Peters talking about how when he was getting his Masters degree, he was involved in a study based on measuring leg strength with a leg extension. I don’t remember the study or the purpose, but he started pacing around, hyping himself up, and produced so much force and was an extreme outlier that the people doing the study didn’t think was possible
The more experienced you are the more focus and intensity you can generate. That’s why Dante recommend a certain amount of time training before doing DC training. I was deadlifting 600, benching 405 and I was told on intense muscle I wasn’t ready, I thought it was crazy but looking back now I totally agree. I had only been training 2 years. The amount of intensity I can generate now 10 years later isn’t even comparable to back then,

Just something to think about whenever these studies are interpreted. A lot of it doesn’t apply to experienced lifters

 

[nothuman]

Anecdotally, I will also say that I never had a problem building strength doing higher reps (15-20 range)

 

[FK86]

Anecdotally, I will also say that I never had a problem building strength doing higher reps (15-20 range)

I'm finding strength gains are better in this rep range for me on a lot of exercises.

 

[Hyperemia]

Anecdotally, I will also say that I never had a problem building strength doing higher reps (15-20 range)

I agree and this rep range is also a lot easier on the joints.

 

[buck]

Didn’t read this study, but I take every study with a grain of salt for this reason

Also, most guys in the study aren’t inducing the same amount of intensity as an experienced lifter, making these studies kind of worthless
I remember listening to Jordan Peters talking about how when he was getting his Masters degree, he was involved in a study based on measuring leg strength with a leg extension. I don’t remember the study or the purpose, but he started pacing around, hyping himself up, and produced so much force and was an extreme outlier that the people doing the study didn’t think was possible
The more experienced you are the more focus and intensity you can generate. That’s why Dante recommend a certain amount of time training before doing DC training. I was deadlifting 600, benching 405 and I was told on intense muscle I wasn’t ready, I thought it was crazy but looking back now I totally agree. I had only been training 2 years. The amount of intensity I can generate now 10 years later isn’t even comparable to back then,

Just something to think about whenever these studies are interpreted. A lot of it doesn’t apply to experienced lifters

I don't blow off every study as meaningless. I just try to interpret things the best i can from the data available with the parameters that were used. The bigger the study, the more studies pointing in the same direction etc. Can allude to what is most likley to be true. But as people are not put in a cage for some strange, where every facet of their lives can be controlled then dissected to see where things stand i will muddle along the best i can with the data i have access to.

 

[Cerberus777]

Anecdotally, I will also say that I never had a problem building strength doing higher reps (15-20 range)

It does take some learning and fortitude to progress and fail in these rep ranges. Once you have it though. It works just as well.