Join the 2026 NSCA Personal Trainers Virtual Conference (PTCon) online October 27–30 for flexible continuing education, evidence-based strategies, and 2.0 CEUs.

Resistance training or strength training has become one of the most popular forms of exercise, because it is the only method capable of improving physical fitness and increasing muscle mass simultaneously. Among the variables of training, the relationship between intensity and volume has been extensively addressed to enhance exercise induced muscular hypertrophy. For many, mechanical stress is seen as a factor of greater relevance and, because high loads promote greater mechanical tension and high intensities are traditionally used to increase muscle mass. However, evidence has shown greater safety and similar results through training based on lower intensities and increased training volume. Thus, this narrative review aimed to search the current literature for evidence on using different training loads to promote muscle hypertrophy. An extensive nonsystematic literature review was conducted in the PubMed, Google Scholar and Scielo databases. It was possible to conclude that the use of high and low intensity promotes similar results in muscle hypertrophy in all groups, leading to the belief that there is greater safety and adherence to the use of lower intensities compared with close effort to concentric failure.

Join the 2026 NSCA Power Sports Performance Summit in Plainfield, IN, Sept. 26. Build explosive qualities with cueing, loading, + sport transfer. Earn 0.8 CEUs

Learn, participate and network with colleagues at (location) while earning CEUs. Hosted by the state, provincial and regional directors, this local event brings cutting-edge research and application to your backyard.

Plan your schedule for 2026 NSCA Tactical Annual Training in Orlando. Experience practical, hands-on sessions and social events. Join us in person for 2.0 CEUs.

Learn, participate and network with colleagues at (location) while earning CEUs. Hosted by the state, provincial and regional directors, this local event brings cutting-edge research and application to your backyard.

Learn, participate and network with colleagues at (location) while earning CEUs. Hosted by the state, provincial and regional directors, this local event brings cutting-edge research and application to your backyard.

You can find answers to the most frequently asked questions the NSCA receives here.

Learn, participate and network with colleagues at (location) while earning CEUs. Hosted by the state, provincial and regional directors, this local event brings cutting-edge research and application to your backyard.