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Resistance Training Volume Enhances Muscle Hypertrophy but Not Strength in Trained Men.
Med Sci Sports Exerc. 2019 01; 51(1):94-103.MS

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.

Authors+Show Affiliations

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

Pub Type(s)

Journal Article
Randomized Controlled Trial
Research Support, Non-U.S. Gov't

Language

eng

PubMed ID

30153194

Citation

Schoenfeld, Brad J., et al. "Resistance Training Volume Enhances Muscle Hypertrophy but Not Strength in Trained Men." Medicine and Science in Sports and Exercise, vol. 51, no. 1, 2019, pp. 94-103.
Schoenfeld BJ, Contreras B, Krieger J, et al. Resistance Training Volume Enhances Muscle Hypertrophy but Not Strength in Trained Men. Med Sci Sports Exerc. 2019;51(1):94-103.
Schoenfeld, B. J., Contreras, B., Krieger, J., Grgic, J., Delcastillo, K., Belliard, R., & Alto, A. (2019). Resistance Training Volume Enhances Muscle Hypertrophy but Not Strength in Trained Men. Medicine and Science in Sports and Exercise, 51(1), 94-103. https://doi.org/10.1249/MSS.0000000000001764
Schoenfeld BJ, et al. Resistance Training Volume Enhances Muscle Hypertrophy but Not Strength in Trained Men. Med Sci Sports Exerc. 2019;51(1):94-103. PubMed PMID: 30153194.
* Article titles in AMA citation format should be in sentence-case
TY - JOUR T1 - Resistance Training Volume Enhances Muscle Hypertrophy but Not Strength in Trained Men. AU - Schoenfeld,Brad J, AU - Contreras,Bret, AU - Krieger,James, AU - Grgic,Jozo, AU - Delcastillo,Kenneth, AU - Belliard,Ramon, AU - Alto,Andrew, PY - 2018/8/29/pubmed PY - 2019/8/15/medline PY - 2018/8/29/entrez SP - 94 EP - 103 JF - Medicine and science in sports and exercise JO - Med Sci Sports Exerc VL - 51 IS - 1 N2 - 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. SN - 1530-0315 UR - https://www.unboundmedicine.com/medline/citation/30153194/Resistance_Training_Volume_Enhances_Muscle_Hypertrophy_but_Not_Strength_in_Trained_Men_ L2 - http://dx.doi.org/10.1249/MSS.0000000000001764 DB - PRIME DP - Unbound Medicine ER -