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 better
Reducing 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 superior
Isoinertial training: no evidence
Untrained subjects:
Isokinetic training, eccentric superior
Isoinertial training, concentric might be better

Summary
Variable

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 better

Reducing rest periods might be useful

Range-ofmotion

Larger range-of-motion = greater hypertrophy

No evidence

Repetition
speed

Difficult to interpret

No evidence

Muscle action

Isokinetic: eccentric superior

Isoinertial: concentric superior

Isokinetic: eccentric superior

For hypertrophy: use

greater volume, large
ranges-of-motion, and
train closer to failure

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