To add further, research has gone further into how intensity and low intensity improves different things - different fibres, genetics, factors of health etc. He

To add further, research has gone further into how intensity and low intensity improves different things - different fibres, genetics, factors of health etc. Heavy lifting affects fibers that are not affected by high-rep medium-low lifting, for example. Huberman lab and The Drive podcast that I have listened to have had several academics in this field discuss the divergent effects of different modes of training.