Muscle strength
- Effects of Low- vs. High-Load Resistance Training on Muscle Strength and Hypertrophy in Well-Trained Men
https://pubmed.ncbi.nlm.nih.gov/25853914/
Summarized: High load (heavy weights) more effective than low load at educing strength gains in well trained men. - Strength and Hypertrophy Adaptations Between Low- vs. High-Load Resistance Training: A Systematic Review and Meta-analysis
https://pubmed.ncbi.nlm.nih.gov/28834797/
Summarized: Heavy loads more effective at increasing 1 rep max than low loads. - Effects of Low-Load, Higher-Repetition vs. High-Load, Lower-Repetition Resistance Training Not Performed to Failure on Muscle Strength, Mass, and Echo Intensity in Healthy Young Men: A Time-Course Study
https://pubmed.ncbi.nlm.nih.gov/29016473/
Summarized: Slightly more strength gains in the high load, lower repetition group compared to the low load, higher repetition group. - The effect of training volume and intensity on improvements in muscular strength and size in resistance-trained men
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4562558/
Summarized: The major findings of this study indicated that 8 weeks of high-intensity, low-volume resistance training utilizing long rest intervals stimulated significantly greater 1RM bench press and lean arm mass gains compared to moderate intensity, high-volume program utilizing short rest intervals in resistance-trained men. - Muscular adaptations in response to three different resistance-training regimens: specificity of repetition maximum training zone
https://pubmed.ncbi.nlm.nih.gov/12436270/
Summarized: Maximal strength improved significantly more for the Low Rep group compared to the other training groups. - Maximal strength training improves aerobic endurance performance
https://pubmed.ncbi.nlm.nih.gov/12383074/
Summarized: Maximal strength training with emphasis on neural adaptations improves strength, particularly rate of force development, and improves aerobic endurance performance by improved work economy.
Muscle size
Effects of Low- vs. High-Load Resistance Training on Muscle Strength and Hypertrophy in Well-Trained Men
https://pubmed.ncbi.nlm.nih.gov/25853914/
Summarized: Both low and high loads are effective at educing muscular size gains (hypertrophy)Strength and Hypertrophy Adaptations Between Low- vs. High-Load Resistance Training: A Systematic Review and Meta-analysis
https://pubmed.ncbi.nlm.nih.gov/28834797/
Summarized: Heavy loads more effective at increasing 1 rep max than low loads.- Effects of Low-Load, Higher-Repetition vs. High-Load, Lower-Repetition Resistance Training Not Performed to Failure on Muscle Strength, Mass, and Echo Intensity in Healthy Young Men: A Time-Course Study
https://pubmed.ncbi.nlm.nih.gov/29016473/
Summarized: Low-load training can exert similar effects on muscle mass and characteristics as high-load training by increasing the number of repetitions, even when not performed to failure. The effect of training volume and intensity on improvements in muscular strength and size in resistance-trained men
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4562558/
Summarized: The major findings of this study indicated that 8 weeks of high-intensity, low-volume resistance training utilizing long rest intervals stimulated significantly greater 1RM bench press and lean arm mass gains compared to moderate intensity, high-volume program utilizing short rest intervals in resistance-trained men.Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6950543/
Summarized: In summary, foundations for individuals seeking to maximize muscle growth should be hypertrophy-oriented RT consisting of multiple sets (3−6) of six to 12 repetitions with short rest intervals (60 s) and moderate intensity of effort (60−80% 1RM) with subsequent increases in training volume (12–28 sets/muscle/week)Muscle Failure Promotes Greater Muscle Hypertrophy in Low-Load but Not in High-Load Resistance Training
https://pubmed.ncbi.nlm.nih.gov/31895290/
Summarized: Muscle failure promotes greater muscle hypertrophy in low-load but not in high-load resistance training.Muscular adaptations in response to three different resistance-training regimens: specificity of repetition maximum training zone
https://pubmed.ncbi.nlm.nih.gov/12436270/
Summarized: All three major fiber types (types I, IIA, and IIB) hypertrophied for the Low Rep and Int Rep groups, whereas no significant increases were demonstrated for either the High Rep or Con groups.
Aerobic endurance
Effects of High Intensity Training and Continuous Endurance Training on Aerobic Capacity and Body Composition in Recreationally Active Runners
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3737930/
Summarized: The results of the present study indicate that high-intensity training as well as continuous endurance exercise led to significant improvements in body composition, resting heart rate and aerobic power with less than 2 h 30 min training weekly. Additionally, high-intensity training proved more effective in increasing relative peak oxygen uptake.Aerobic vs anaerobic exercise training effects on the cardiovascular system
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5329739/
Summarized: It is an irrefutable notion that exercise helps deter CV morbidity and mortality. Both aerobic and anaerobic exercises have unique and collective positive correlations towards improved CV health.Maximal strength training improves aerobic endurance performance
https://pubmed.ncbi.nlm.nih.gov/12383074/
Summarized: Maximal strength training with emphasis on neural adaptations improves strength, particularly rate of force development, and improves aerobic endurance performance by improved work economy.Sprint interval training effects on aerobic capacity: a systematic review and meta-analysis
https://pubmed.ncbi.nlm.nih.gov/24129784/
Summarized: Sprint interval training (SIT) improves aerobic capacity in healthy, young people. Relative to continuous endurance training of moderate intensity, SIT presents an equally effective alternative with a reduced volume of activity.
Anaerobic endurance
- Aerobic vs anaerobic exercise training effects on the cardiovascular system
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5329739/
Summarized: It is an irrefutable notion that exercise helps deter CV morbidity and mortality. Both aerobic and anaerobic exercises have unique and collective positive correlations towards improved CV health. Incorporating sprint training with endurance training improves anaerobic capacity and 2,000-m Erg performance in trained
oarsmen
https://pubmed.ncbi.nlm.nih.gov/24978833/
Summarized: We conclude that replacing a portion of EBT with SIT can improve both 2,000-m erg performance and anaerobic capacity, while maintaining aerobic fitness in trained oarsmen. Incorporating SIT within endurance training programs may be useful during periods of low-volume training, to improve performance without sacrificing aerobic capacity.Effect of training on the anaerobic capacity
https://pubmed.ncbi.nlm.nih.gov/2402211/
Summarized: We conclude that the anaerobic capacity varies significantly between subjects and that it can be improved within 6 wk. Moreover, there was a close relationship between a high anaerobic capacity and a high peak rate of anaerobic energy release.