There’s no shortage of theories about what constitutes the ideal weight training workout. From personal trainers to the ripped guy at the gym, everyone has an opinion on what combination of reps, sets and loads will pack on the most muscle.
There are those who swear by lifting as heavy a load as possible if getting stronger is the goal, while others are convinced lighter loads and more reps is the best way to add muscle mass and size. Add discussions about how many times a week to hit the weights and whether or not to lift to failure (the point where fatigue limits the ability to repeat another repetition in good form) and it’s no wonder there’s so much confusion surrounding the ideal workout to maintain and/or improve muscle mass and power.
With so many variables and combinations of variables, comparing all the possible weight training workouts in a systematic manner is a nearly impossible task. Undaunted, a team of kinesiologists led by Stuart Phillips from McMaster University reviewed thousands of studies that focused on three specific training modalities: heavier versus lighter loads, single versus multiple sets and training volume (the number of workouts per week).
“The purpose of this systematic review and network meta-analysis was to determine how different resistance training prescriptions affect muscle strength, hypertrophy and physical function in healthy adults,” the researchers said.
With 178 studies making the final cut (women made up 45 per cent of the subjects), the results suggest there is little difference in outcomes between the various weight training protocols.
Not surprisingly, workouts that prioritized lifting heavier weight resulted in greater strength gains and muscle size was optimized by performing more repetitions with lighter weight. But there’s little to suggest more complex or more physically demanding routines will offer superior results, especially for novice exercisers.
As for the minimum prescription required to reap the benefits of weight training, targeting each muscle or group of muscles with at least two sets of the same exercise twice a week will result in gains in both strength and muscle size.
When it comes to lifting to failure, as per other recent studies, the evidence indicates it’s not necessary for novices who want to pack on muscle. For more experienced exercisers, however, reaching muscular fatigue by the end of the set will yield better results.
The upside of all of this is that complicated strength training routines often featured on social media or recommended by some trainers don’t offer any more benefits than simply performing a couple sets of your favorite exercise per muscle group. And there’s no need to grunt and groan your way through a workout. Taking the muscle to near failure will build all the strength and power you need.
“Personal preferences, including disliking higher loads or time constraints, including an inability to train more than once weekly, can be observed while still benefiting from resistance training,” the researchers said.
If a lack of time or inexperience are reasons why you avoid weight training, consider this study the opportunity to reboot your efforts. Keep your workouts simple and under 30 minutes, and don’t worry if you can’t lift more than a couple times a week. Consistency yields better results than showy workouts built more to impress than to build muscle.