A Systematic Review of The Effects of Different Resistance Training Volumes on Muscle Hypertrophy

doi:10.2478/hukin-2022-0017

Paper

A Systematic Review of The Effects of Different Resistance Training Volumes on Muscle Hypertrophy

Published Jan 1, 2022 · Eneko Baz-Valle, C. Balsalobre-Fernández, Carlos Alix-Fages

Journal of Human Kinetics

Q1 SJR score

31

Citations

1

Influential Citations

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Semantic Scholar

Abstract

Abstract The main goal of this study was to compare responses to moderate and high training volumes aimed at inducing muscle hypertrophy. A literature search on 3 databases (Pubmed, Scopus and Chocrane Library) was conducted in January 2021. After analyzing 2083 resultant articles, studies were included if they met the following inclusion criteria: a) studies were randomized controlled trials (with the number of sets explicitly reported), b) interventions lasted at least six weeks, c) participants had a minimum of one year of resistance training experience, d) participants’ age ranged from 18 to 35 years, e) studies reported direct measurements of muscle thickness and/or the cross-sectional area, and f) studies were published in peer-review journals. Seven studies met the inclusion criteria and were included in the qualitative analysis, whereas just six were included in the quantitative analysis. All participants were divided into three groups: “low” (<12 weekly sets), “moderate” (12-20 weekly sets) and “high” volume (>20 weekly sets). According to the results of this meta-analysis, there were no differences between moderate and high training volume responses for the quadriceps (p = 0.19) and the biceps brachii (p = 0.59). However, it appears that a high training volume is better to induce muscle mass gains in the triceps brachii (p = 0.01). According to the results of this review, a range of 12-20 weekly sets per muscle group may be an optimum standard recommendation for increasing muscle hypertrophy in young, trained men.

Systematic Review

Very Rigorous Journal

Study Snapshot

Key takeawayA range of 12-20 weekly sets per muscle group may be optimal for increasing muscle hypertrophy in young, trained men, with high training volume being better for triceps brachii.

PopulationOlder adults (50-71 years)

Sample size24

MethodsObservational

OutcomesBody Mass Index projections

ResultsSocial networks mitigate obesity in older groups.

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A Systematic Review of The Effects of Different Resistance Training Volumes on Muscle Hypertrophy

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References

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Citations

Acute effects of resistance exercise on the muscle architecture and tissue organization of the maximal isometrically contracted and uncontracted gastrocnemius medialis muscle.

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