training for hypertrophy
DESCRIPTION
How to alter resistance-training variables to maximize muscular hypertrophy, including relative load, volume, frequency, rest periods, range-of-motion, and muscle action.TRANSCRIPT
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Q: How can we assess which training programs will lead to the largest
increases in muscle size?
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A: Long-term studies assessing training
variables of the programs
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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)
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Relative load – the studies
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Relative load – the conclusions
Trained subjects: No evidence available
Untrained subjects: Difficult to interpret but heavy probably superior
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Volume – the studies
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Volume – the conclusions
Trained and untrained subjects: More volume = more hypertrophy
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Muscular failure – the studies
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Muscular failure – the conclusions
Trained subjects: No evidence available
Untrained subjects: Limited evidence but closer to failure seems superior
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Frequency – the studies
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Frequency – the conclusions
Trained subjects: Conflicting evidence but higher might be better
Untrained subjects: Difficult to interpret
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Rest periods – the studies
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Rest periods – the conclusions
Trained subjects: Limited evidence but longer might be betterReducing rest periods might be useful
Untrained subjects: No evidence
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Range-of-motion – the studies
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Range-of-motion – the conclusions
Trained subjects: No evidence available
Untrained subjects: Larger range-of-motion seems superior
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Repetition speed – the studies
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Repetition speed – the conclusions
Trained subjects: No evidence available
Untrained subjects: Difficult to interpret
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Muscle action – the studies
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Muscle action – the studies
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Muscle action – the conclusions
Trained subjects: Isokinetic training, eccentric superiorIsoinertial training: no evidence
Untrained subjects: Isokinetic training, eccentric superiorIsoinertial training, concentric might be better
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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
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For hypertrophy: use greater volume, large ranges-of-motion, and train closer to failure