Dr. Mario's 2nd 🧠

Maximizing Muscle Hypertrophy A Systematic Review of Advanced Resistance Training Techniques and Methods

3 min read

rw-book-cover

Metadata

Highlights

With regard to RT, manipulation of its variables such as intensity and volume of effort, exercise order, number of performed repetitions and sets, tempo of movement, and the duration of rest periods between sets and exercises and training status have been extensively explored and discussed to maximize muscle adaptations [9,10]. (View Highlight)

the recent literature shows a much wider range of training options. Several studies have found that training with low-loads (30−60% 1RM) results in similar hypertrophy to training with moderate and high-loads (>60% 1RM) when volitional fatigue occurs [11,14,15,16]. Moreover, reaching volitional fatigue at all times is not necessary to make significant gains in hypertrophy [17], especially when training with high-loads is considered [18]. Evidence indicates that significant muscle growth occurs when the majority of training sets are performed with ~3–4 repetitions in reserve (with moderate to high-loads) [19]. Furthermore, it has been established that the volume of RT, defined as the total number of repetitions (repetitions x sets), together with loads used for a given exercise, is the key element of adaptation in terms of muscle hypertrophy; moreover, it has been suggested that higher volumes of effort are warranted for maximizing muscle growth response in diverse populations [12,20,21,22,23]. However, following years of training, it becomes difficult to induce further muscle hypertrophy [24], therefore individuals seek advanced resistance training techniques. (View Highlight)

effective hypertrophy-oriented training should comprise a combination of mechanical tension and metabolic stress. (View Highlight)

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) [20]. (View Highlight)

even though most of these techniques and methods did not show a superior hypertrophy response compared to the traditional approach, it may serve as an alternative to prevent monotony or it could improve readiness to training sessions. (View Highlight)

New highlights added 2024-10-21

Three major factors are emphasized in the conventional hypertrophy model: mechanical tension, metabolic stress, and muscle damage [55]. (View Highlight)

Progressive mechanical tension overload is considered one of the major factors of muscle growth and changes in muscle architecture, which are attained by increasing RT intensity of effort. RT with high-loads (>85% 1RM), and a low number of repetitions (1−5) as well as long rest intervals (~3−5 min) is largely oriented toward a greater magnitude of mechanical tension, which primarily develops strength, while muscle hypertrophy is compromised [13]. (View Highlight)

Another critical variable influencing hypertrophy with an evidenced dose-response relationship is RT volume [11,56]. Higher RT volume (28−30 sets/muscle/week) is associated with greater increases in hypertrophy compared to lower volume (6−10 sets/muscle/week) in both untrained and trained populations [12,20]. Implementation of training with moderate number of repetitions (~6−12), multiple sets (3−6), moderate loads (60−80% 1RM), and short rest intervals (60 s) between sets elicits greater metabolic stress (in contrast with high-loads), which appears to be a potent stimulus for inducing muscle hypertrophy [57]. However, as long as RT is performed to volitional fatigue, training load might not affect exercise-induced muscle growth. (View Highlight)

the participants following the low-load RT protocol performed approximately three times the total training volume compared to the high-load group (sets × repetitions). (View Highlight)

Graph View

Backlinks