It is often recommended that heavier training intensities (∼70%-80% of maximal strength) be lifted to maximize muscle growth. However, we have reported that intensities as low as 30% of maximum strength, when lifted to volitional fatigue, are equally effective at stimulating muscle protein synthesis rates during resistance exercise recovery. This paper discusses the idea that high-intensity contractions are not the exclusive driver of resistance exercise-induced changes in muscle protein synthesis rates.

Higher training intensities (70-80% of maximal strength) may not be the exclusive driver of muscle protein synthesis during resistance exercise recovery.

Paper

Bigger weights may not beget bigger muscles: evidence from acute muscle protein synthetic responses after resistance exercise.

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