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Med Sci Sports Exerc. 2019 Jan;51(1):94-103. doi: 10.1249/MSS.0000000000001764.

Resistance Training Volume Enhances Muscle Hypertrophy but Not Strength in Trained Men.

Author information

1
Department of Health Sciences, CUNY Lehman College, Bronx, NY.
2
Sport Performance Research Institute, AUT University, Auckland, NEW ZEALAND.
3
Weightology, LLC, Redmond, WA.
4
Institute for Health and Sport (IHES), Victoria University, Melbourne, AUSTRALIA.

Abstract

PURPOSE:

The purpose of this study was to evaluate muscular adaptations between low-, moderate-, and high-volume resistance training protocols in resistance-trained men.

METHODS:

Thirty-four healthy resistance-trained men were randomly assigned to one of three experimental groups: a low-volume group performing one set per exercise per training session (n = 11), a moderate-volume group performing three sets per exercise per training session (n = 12), or a high-volume group performing five sets per exercise per training session (n = 11). Training for all routines consisted of three weekly sessions performed on nonconsecutive days for 8 wk. Muscular strength was evaluated with one repetition maximum (RM) testing for the squat and bench press. Upper-body muscle endurance was evaluated using 50% of subjects bench press 1RM performed to momentary failure. Muscle hypertrophy was evaluated using B-mode ultrasonography for the elbow flexors, elbow extensors, mid-thigh, and lateral thigh.

RESULTS:

Results showed significant preintervention to postintervention increases in strength and endurance in all groups, with no significant between-group differences. Alternatively, while all groups increased muscle size in most of the measured sites from preintervention to postintervention, significant increases favoring the higher-volume conditions were seen for the elbow flexors, mid-thigh, and lateral thigh.

CONCLUSIONS:

Marked increases in strength and endurance can be attained by resistance-trained individuals with just three 13-min weekly sessions over an 8-wk period, and these gains are similar to that achieved with a substantially greater time commitment. Alternatively, muscle hypertrophy follows a dose-response relationship, with increasingly greater gains achieved with higher training volumes.

Comment in

PMID:
30153194
PMCID:
PMC6303131
DOI:
10.1249/MSS.0000000000001764
[Indexed for MEDLINE]
Free PMC Article

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