Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods

doi:10.3390/ijerph16244897

Paper

Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods

Published Dec 1, 2019 · M. Krzysztofik, M. Wilk, Grzegorz Wojdała

International Journal of Environmental Research and Public Health

Q1 SJR score

156

Citations

2

Influential Citations

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Abstract

Background: Effective hypertrophy-oriented resistance training (RT) should comprise a combination of mechanical tension and metabolic stress. Regarding training variables, the most effective values are widely described in the literature. However, there is still a lack of consensus regarding the efficiency of advanced RT techniques and methods in comparison to traditional approaches. Methods: MEDLINE and SPORTDiscus databases were searched from 1996 to September 2019 for all studies investigating the effects of advanced RT techniques and methods on muscle hypertrophy and training variables. Thirty articles met the inclusion criteria and were consequently included for the quality assessment and data extraction. Results: Concerning the time-efficiency of training, the use of agonist–antagonist, upper–lower body supersets, drop and cluster sets, sarcoplasma stimulating training, employment of fast, but controlled duration of eccentric contractions (~2s), and high-load RT supplemented with low-load RT under blood flow restriction may provide an additional stimulus and an advantage to traditional training protocols. With regard to the higher degree of mechanical tension, the use of accentuated eccentric loading in RT should be considered. Implementation of drop sets, sarcoplasma stimulating training, low-load RT in conjunction with low-load RT under blood flow restriction could provide time-efficient solutions to increased metabolic stress. Conclusions: Due to insufficient evidence, it is difficult to provide specific guidelines for volume, intensity of effort, and frequency of previously mentioned RT techniques and methods. However, well-trained athletes may integrate advanced RT techniques and methods into their routines as an additional stimulus to break through plateaus and to prevent training monotony.

Systematic Review

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Study Snapshot

Advanced resistance training techniques and methods may provide time-efficient solutions for increased muscle hypertrophy and metabolic stress, but specific guidelines for volume, intensity, and frequency remain unclear.

PopulationOlder adults (50-71 years)

Sample size24

MethodsObservational

OutcomesBody Mass Index projections

ResultsSocial networks mitigate obesity in older groups.

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Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods

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References

Blood Flow Restriction Exercise: Considerations of Methodology, Application, and Safety

Blood flow restriction exercise can enhance muscular strength and hypertrophy through resistance and aerobic exercise, while preventing muscle atrophy when applied passively.

Acute Effects of the New Method Sarcoplasma Stimulating Training Versus Traditional Resistance Training on Total Training Volume, Lactate and Muscle Thickness

Sarcoplasma stimulating training (SST) methods offer a superior muscle thickness stimulus and reduced training time for trained subjects, even with a lower total training volume.

Potential Role of Pre-Exhaustion Training in Maximizing Muscle Hypertrophy: A Review of the Literature

Pre-exhaustion training does not alter muscle activity in multijoint exercises, but allows for greater training volume.

Repeated Bouts of Advanced Strength Training Techniques: Effects on Volume Load, Metabolic Responses, and Muscle Activation in Trained Individuals

Repeated bouts of advanced strength training techniques (except super-set) do not negatively affect training stimulus in strength-trained individuals, but may slightly alter volume load, muscle excitation, and fluid accumulation from session to session.

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

High-volume resistance training enhances muscle hypertrophy but not strength in trained men, while strength gains can be achieved with just three 13-min sessions over an 8-week period.

Citations

Impact of exercise with blood flow restriction on muscle hypertrophy and performance outcomes in men and women

Blood flow restriction training (BFRT) significantly increases lean mass and muscle strength in both males and females, with males potentially improving strength more than females.

Association of Skeletal Muscle Mass with Habitual Exercise, Mealtime and Sleep in Middle-Aged Men: Cross-Sectional Study.

Habitual exercise, breakfast before 8am, dinner before 8pm, and sufficient sleep may help maintain skeletal muscle mass in middle-aged men.

The effect of instability resistance training on balance ability among athletes: a systematic review

Instability resistance training significantly improves balance ability in athletes across various sports, making it a valuable addition to their daily training routines.

Prehabilitation Exercise Training to Target Improved Muscle Strength in Pretransplant Patients Diagnosed With Multiple Myeloma: Protocol for a Pilot Randomized Controlled Trial

Prehabilitation exercise training may improve lower limb muscle strength and overall health outcomes in multiple myeloma patients undergoing autologous stem cell transplantation.

Ultra Short Race Pace Training (USRPT) in Swimming. Do the Volume and Interval Matter? A Scoping Review

Ultra-short race-pace training (USRPT) in swimming should be tailored to the specific event and distance, with a work-to-rest ratio of 1:1 or 1:2 for short-distance events.