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Heavy loads drove significantly greater one-rep-max strength than light loads in a 21-study meta-analysis, while size gains were similar. A trial found strength maxed out at low volume, the main driver of growth.
A 2016 meta-analysis found training a muscle twice a week beat once. A larger 2019 update found the edge vanished once weekly volume was equated — leaving frequency as a scheduling choice.
A meta-regression found each extra weekly set added about 0.37% more growth, a graded but flattening curve. A separate trial found strength barely moved between one, three and five sets.
A 2024 meta-regression found strength gains barely track how close you stop to failure, while muscle growth rises the nearer you get. Two trials put the size gap close to zero.
A 67-study meta-regression found muscle growth keeps rising with weekly sets, with diminishing returns. A 15-site trial of 297 lifters found stretch-position partial reps produced effects close to zero versus full range.