training for hypertrophy

Q: How can we assess which training programs will lead to the largest

increases in muscle size?

A: Long-term studies assessing training

variables of the programs

Training variables include:- Relative load (percentage of 1RM)- Volume- Proximity to muscular failure- Frequency- Rest period duration- Range-of-motion- Repetition speed- Muscle action (eccentric or concentric)

Relative load – the studies

Relative load – the conclusions

Trained subjects: No evidence available

Untrained subjects: Difficult to interpret but heavy probably superior

Volume – the studies

Volume – the conclusions

Trained and untrained subjects: More volume = more hypertrophy

Muscular failure – the studies

Muscular failure – the conclusions

Trained subjects: No evidence available

Untrained subjects: Limited evidence but closer to failure seems superior

Frequency – the studies

Frequency – the conclusions

Trained subjects: Conflicting evidence but higher might be better

Untrained subjects: Difficult to interpret

Rest periods – the studies

Rest periods – the conclusions

Trained subjects: Limited evidence but longer might be betterReducing rest periods might be useful

Untrained subjects: No evidence

Range-of-motion – the studies

Range-of-motion – the conclusions

Trained subjects: No evidence available

Untrained subjects: Larger range-of-motion seems superior

Repetition speed – the studies

Repetition speed – the conclusions

Trained subjects: No evidence available

Untrained subjects: Difficult to interpret

Muscle action – the studies

Muscle action – the studies

Muscle action – the conclusions

Trained subjects: Isokinetic training, eccentric superiorIsoinertial training: no evidence

Untrained subjects: Isokinetic training, eccentric superiorIsoinertial training, concentric might be better

SummaryVariable Untrained Trained

Relative load Difficult to interpret – higher probably superior

No evidence

Volume More volume = greater hypertrophy More volume = greater hypertrophy

Muscular failure

Closer to failure = greater hypertrophy No evidence

Frequency Difficult to interpret Difficult to interpret – higher might be better

Rest period duration

No evidence Limited evidence but longer might be betterReducing rest periods might be useful

Range-of-motion

Larger range-of-motion = greater hypertrophy No evidence

Repetition speed

Difficult to interpret No evidence

Muscle action Isokinetic: eccentric superiorIsoinertial: concentric superior

Isokinetic: eccentric superior

For hypertrophy: use greater volume, large ranges-of-motion, and train closer to failure

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