Heavy or light: is muscle fiber growth load-specific? A systematic review and meta-regression.
Varovic D, Larsen S, Grgic J. · Frontiers in physiology · 2026
Introduction: Training load, expressed as a percentage of one-repetition maximum (%1RM), is an important variable in resistance training. Prior studies comparing low- and high-load training on muscle fiber hypertrophy reported conflicting
Findings: , and the load-specific relationship has not been analyzed in a continuous manner. This systematic review and meta-regression explored the relationship between training load and muscle fiber hypertrophy.
Methods: A systematic search was conducted in PubMed/MEDLINE, Scopus, and SPORTDiscus databases. Standardized mean changes (SMC) were calculated and analyzed using multilevel meta-regressions with cluster-robust variance estimation, with exploratory sensitivity and interacting moderator analyses. Eight studies involving 195 participants were included.
Results: In the fiber-type specific model, pairwise contrast estimates were negative at low loads (20-30% 1RM: -0.147 to -0.088 SMC) and positive at higher loads (60-90% 1RM: 0.089-0.265 SMC). However, the 95% confidence intervals included zero for all pairwise contrasts.
Conclusion: The observed model estimates suggested a potential fiber-type specific pattern across loading ranges. However, these
findings should be considered preliminary and interpreted with caution given the small number of included studies and wide 95% confidence and prediction intervals, indicating a degree of uncertainty and imprecision.