A fresh look at how we build muscle is resonating with Thai fitness communities. A recent study in the Scandinavian Journal of Medicine & Science in Sports examined how high-load, low-repetition training compares with low-load, high-repetition methods—especially for the hamstrings, a key muscle group for leg strength and daily mobility. With gym culture expanding across Thailand, these findings come at a timely moment for athletes, recreational lifters, and fitness professionals alike.
Improving workouts goes beyond appearance. It also touches on long-term health, injury prevention, and performance. For Thai readers who train for Muay Thai, running, or general strength, evidence-based guidance is particularly valuable. This study goes beyond total muscle gain by revealing where in the hamstring the adaptations occur, offering a more precise picture than the old “high reps vs. heavy weights” debate.
In the nine-week trial, 45 physically active adults who had not recently trained their hamstrings were assigned to three groups: high-load, low-repetition training; low-load, high-repetition training with blood flow restriction (BFR); and a control group that continued their usual activity. Common movements included stiff-leg deadlifts, front squats, leg extensions, and leg curls—exercises familiar to anyone stepping into a gym.
The high-load group trained at a 12-repetition maximum, gradually increasing intensity. The BFR group used lighter weights for 30 repetitions while bands restricted blood flow to the thighs to intensify fatigue. Although BFR is still gaining traction in Thailand, researchers say it can provoke muscle growth with potentially lower injury risk when applied correctly. Advanced imaging showed which part of the hamstring responded to each method, providing nuanced insight beyond generic “more reps vs. more weight” conclusions.
Results highlighted distinct patterns. The high-load group showed notable growth in the semitendinosus and improved knee flexor strength. The BFR group showed significant gains in the semimembranosus but did not demonstrate the same strength improvements. Neither the biceps femoris long head nor tendon size showed meaningful changes in any group. The control group displayed little to no adaptation, underscoring the need for targeted training.
Experts emphasize proximity to muscular failure—the moment you can’t complete another rep with proper form—as a key driver of these results. As cited in professional discourse, training near failure matters more than whether you lift heavy or light. Leading researchers have noted that when effort is matched, the difference between high-load and high-rep approaches diminishes.
This insight aligns with Thailand’s emphasis on discipline and steady progress. It also cautions against “junk volume”—sets that are too easy to provoke meaningful adaptation. Across Bangkok, Chiang Mai, and smaller provinces, many gym-goers risk undertraining by not pushing workouts enough.
Additional studies reinforce these themes. A separate eight-week study summarized by a US-based health publication found that muscle size and strength improve across varied volumes, but increasing sets beyond a moderate total did not necessarily yield greater gains. The takeaway: a moderate, appropriately intense volume can be as effective as higher volume, when effort remains high.
For Thai practitioners, this translates into practical guidance. Progress is achievable with both heavy and light training, provided workouts push toward near-failure with proper technique. This approach suits busy urban lifestyles and those with limited access to heavy equipment. BFR training, while promising for rehabilitation and older adults, should be undertaken under professional supervision, particularly for individuals with cardiovascular concerns.
Looking ahead, researchers call for more expansive, longer-term studies across different muscle groups and populations, including older adults and those with chronic conditions. Thailand could benefit from collaborations between local universities and fitness centers to tailor training protocols to regional goals and needs.
Practical steps for Thai readers starting today:
- Train with intent: Focus on reaching near-failure with strict form, regardless of weight.
- Personalize your plan: Align sets and reps with your goals and fitness level; consider periodization for advanced lifters.
- Avoid overtraining: Too many sets can sap strength and motivation.
- Prioritize recovery: Hydration, sleep, and nutrition are as important as gym work.
- Seek professional guidance: For complex methods like BFR, work with certified trainers or physiotherapists who understand Thai health contexts.
The message resonates with a Thai adage of moderation and balance: sustainable progress through mindful effort and consistent practice remains the strongest path to enduring strength and health.
In sum, modern science supports flexibility in training. Both heavy and light weights can build muscle effectively when intensity and progression are managed well, reinforcing a practical message for Thailand’s diverse fitness landscape.