A minimum of 10 sets per week is advocated for muscle hypertrophy. A large range of training intensities can be used to gain muscle. Both heavy and light weight can equally stimulate muscle growth, but light weight training should be taken to muscular failure. Emphasizing eccentric contractions is important for gaining muscle. Blood flow restriction training can be equally effective for gaining muscle as using heavier weights. Training frequency, time of day, repetition duration, exercise order, and types of periodization were considered less important factors for muscle growth.
SUMMARY OF EVIDENCE BASED MUSCLE GUIDE TO GAINING MUSCLE
- These are the Evidence Based Muscle recommendations for gaining muscle.
- A minimum of 10 sets per week is advocated for muscle hypertrophy.
- A large range of training intensities can be used to gain muscle. Both heavy and light weight can equally stimulate muscle growth, but light weight training should be taken to muscular failure.
- Emphasizing eccentric contractions is important for gaining muscle.
- Blood flow restriction training can be equally effective for gaining muscle as using heavier weights.
- Training frequency, time of day, repetition duration, exercise order, and types of periodization were considered less important factors for muscle growth.
Introduction
Let’s face it; when it comes to gaining muscle, many opinions exist about the best way to optimally increase muscle mass. Increases in muscle mass are triggered by three variables: mechanical stress, metabolic stress, and muscle damage. (Schoenfeld, 2010) Some trainers and bodybuilders say to use more sets (i.e., more volume), while others say to use more weight (i.e., high-intensity exercise). Both camps are correct, but increasing volume seems to be more effective.
A study found that adding reps or weight led to similar increases in muscle growth, but adding reps had greater increases in rectus femoris.One of the most shocking studies suggests that some people gain more muscle with more sets while others grow more muscle with fewer sets. The study implies that everyone needs a unique training program that works best for them. (Scarpelli et al., 2022)Experts suggest that various training variables, such as the number of sets, training intensity (i.e., amount of weight used), rest periods, training frequency, contraction duration, exercise order, time of day, and type of periodization, influence muscle growth. (Viecelli & Aguayo, 2022)In the Journal of Frontiers In Sports and Active Living, a review titled “Resistance Training Variables for Optimization of Muscle Hypertrophy: An Umbrella Review,” researchers reviewed the literature comprehensively to determine what are the most important training variables for gaining muscle. (Bernárdez-Vázquez et al., 2022) The review was based on 14 meta-analyses and 178 studies in healthy young men and women.
EVIDENCE BASED MUSCLE FACTORS THAT HAVE AN IMPACT ON MUSCLE HYPERTROPHY
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EVIDENCE BASED MUSCLE FACTOR #1 SETS:
Volume is usually defined as the total amount of sets/repetitions per exercise, or the total number of repetitions multiplied by the weight used. You can use a volume calculator to track your workout progress.
Previous researchers found a dose-dependent response between sets and volume. (Schoenfeld, Ogborn, & Krieger, 2017) The researchers recommend performing at least 10 sets per week for each body part to achieve optimal muscle hypertrophy.
The researchers weren’t sure about the maximum number of sets one should perform. While no current research specifies the optimal number, some suggestions place it between 10 and 20 sets per week. Too many sets have been suggested to impair muscle hypertrophy responses. Thus, volume has an inverted U response with optimal ranges in the middle. (Figueiredo et al., 2018)
EVIDENCE BASED MUSCLE FACTOR #2: INTENSITY
The amount of weight used is less a determining factor for muscle growth, whereas the amount of effort used in each set is a much better predictor. Muscle growth can occur at low, moderate, and high-intensity exercises with similar volume.
Current research indicated that light weight, high repetitions (>20 repetitions) can result in similar muscle growth as heavier-weight training, but light weight training involves a greater level of discomfort. (Grgic, 2020) Both high and low-intensity levels of training can grow muscle, but light weight must be taken to failure. Scientists measure exercise intensity levels by using RIR or RPE. You don’t have to train to failure each set, but stopping a few reps short of failure can result in similar muscle gains as training to failure. (Schoenfeld & Grgic, 2019)
In this review, Grgic and colleagues found that light and heavy-weight training performed to muscular failure resulted in equal increases in type I and type II fibers. The amount of weight used is dependent on individual preferences as both heavy and light weight can achieve similar increases in muscle mass.
EVIDENCE BASED MUSCLE FACTOR #3: EMPHASIZING ECCENTRIC CONTRACTIONS:
Different muscle contractions affect muscle growth. Eccentric movements involve lowering the weight or stretching the muscle. Conversely, the concentric phase involves lifting the weight or muscle shortening. Heavy eccentric training is often accompanied by delayed onset muscle soreness.
Most research studies favor eccentric contractions/muscle lengthening over concentric training/muscle shortening for muscle growth. In a literature review, eccentric contractions favored muscle growth by 10% compared to concentric contractions/lifting the weight (6.8%). (Schoenfeld, Ogborn, Vigotsky, et al., 2017)
Experts suggest that eccentric exercises lead to greater increases in muscle growth because you can use a heavier weight and place greater tension on the muscle. It’s important to note that eccentric contractions promote muscle growth at the end of the muscle, while concentric contractions promote muscle growth in the middle. Thus, both are important for optimal muscle growth, but emphasizing eccentric contractions seems to elicit more favorable responses.
EVIDENCE BASED MUSCLE FACTOR #4: BLOOD FLOW RESTRICTION (BFR) TRAINING:
Blood flow restriction training involves utilizing a cuff that occludes blood flow. Previous research has shown that although many studies have used different BFR cuff widths, and occlusion pressure, muscle growth is similar regardless of these factors. (Lixandrão et al., 2018)
Light weight training with BFR training results in similar muscle growth as heavier weight training. (Slysz et al., 2016) BFR training involves a high magnitude of effort. BFR is often used in physical therapy to restore muscle growth from an injury.
FACTORS THAT HAVE LESS OF AN IMPACT ON MUSCLE GROWTH
· TRAINING FREQUENCY: Training frequency, or how many days per week you train, is closely related to volume. Earlier studies showed that increasing training frequency might be better for muscle growth only because the higher training frequency resulted in greater training volume.
When training frequency studies use equal volumes, the results in muscle hypertrophy are similar. (Schoenfeld et al., 2019) Increasing training frequency is a useful way to increase training volume.
When volume is similar, training frequency has no benefit for muscle growth. Increasing training frequency can increase volume.
REPETITION DURATION:
Muscle hypertrophy can occur in a wide range of durations (i.e., .5 seconds to 8 seconds). Repetition durations lasting longer than 10 seconds are inferior for muscle growth. (Schoenfeld et al., 2015)
EXERCISE ORDER:
Lifters were once told that muscle growth is optimally increased with the exercises that are trained first and exercises performed later sub-optimally stimulate muscle growth. However, studies have not proved this. A meta-analysis by Nunes found similar muscle growth responses regardless of the exercise order. (Nunes et al., 2021)
EXERCISE TIME OF DAY:
Studies have found equal muscle growth whether exercise is performed earlier compared to exercising later in the day. Similar anabolic signaling factors occur in muscle, whether training occurs in the morning or evening. (Grgic et al., 2019)
PERIODIZATION:
Linear periodization has traditionally been used in which exercise intensity gradually increases while volume decreases. Reverse Periodization is the opposite performed in which exercise intensity is high early on, followed by a reduction with an increase in volume. When volume is similar between groups, linear and reverse periodization similarly affects muscle growth. (Grgic et al., 2017)
The authors concluded, “Based on this umbrella review, we can state that at least 10 sets per week per muscle group is optimal, eccentric contractions seem important, very slow repetitions (>10 s) should be avoided, and that blood flow restriction might be beneficial for some individuals. In addition, other variables such as, exercise order, time of the day and type of periodization appear not to directly influence the magnitude of muscle mass gains.”
REFERENCES
Bernárdez-Vázquez, R., Raya-González, J., Castillo, D., & Beato, M. (2022). Resistance Training Variables for Optimization of Muscle Hypertrophy: An Umbrella Review [Mini Review]. Frontiers in Sports and Active Living, 4. https://doi.org/10.3389/fspor.2022.949021
Figueiredo, V. C., de Salles, B. F., & Trajano, G. S. (2018). Volume for Muscle Hypertrophy and Health Outcomes: The Most Effective Variable in Resistance Training. Sports Med, 48(3), 499-505. https://doi.org/10.1007/s40279-017-0793-0
Grgic, J. (2020). The Effects of Low-Load vs. High-Load Resistance Training on Muscle Fiber Hypertrophy: A Meta-Analysis. Journal of Human Kinetics, 74(1), 51-58. https://doi.org/doi:10.2478/hukin-2020-0013
Grgic, J., Lazinica, B., Garofolini, A., Schoenfeld, B. J., Saner, N. J., & Mikulic, P. (2019). The effects of time of day-specific resistance training on adaptations in skeletal muscle hypertrophy and muscle strength: A systematic review and meta-analysis. Chronobiol Int, 36(4), 449-460. https://doi.org/10.1080/07420528.2019.1567524
Grgic, J., Mikulic, P., Podnar, H., & Pedisic, Z. (2017). Effects of linear and daily undulating periodized resistance training programs on measures of muscle hypertrophy: a systematic review and meta-analysis. PeerJ, 5, e3695. https://doi.org/10.7717/peerj.3695
Lixandrão, M. E., Ugrinowitsch, C., Berton, R., Vechin, F. C., Conceição, M. S., Damas, F., Libardi, C. A., & Roschel, H. (2018). Magnitude of Muscle Strength and Mass Adaptations Between High-Load Resistance Training Versus Low-Load Resistance Training Associated with Blood-Flow Restriction: A Systematic Review and Meta-Analysis. Sports Med, 48(2), 361-378. https://doi.org/10.1007/s40279-017-0795-y
REFERENCES
Nunes, J. P., Grgic, J., Cunha, P. M., Ribeiro, A. S., Schoenfeld, B. J., de Salles, B. F., & Cyrino, E. S. (2021). What influence does resistance exercise order have on muscular strength gains and muscle hypertrophy? A systematic review and meta-analysis. Eur J Sport Sci, 21(2), 149-157. https://doi.org/10.1080/17461391.2020.1733672
Scarpelli, M. C., Nóbrega, S. R., Santanielo, N., Alvarez, I. F., Otoboni, G. B., Ugrinowitsch, C., & Libardi, C. A. (2022). Muscle Hypertrophy Response Is Affected by Previous Resistance Training Volume in Trained Individuals. J Strength Cond Res, 36(4), 1153-1157. https://doi.org/10.1519/jsc.0000000000003558
Schoenfeld, B. J. (2010). The mechanisms of muscle hypertrophy and their application to resistance training. J Strength Cond Res, 24(10), 2857-2872. https://doi.org/10.1519/JSC.0b013e3181e840f3
Schoenfeld, B. J., & Grgic, J. (2019). Does Training to Failure Maximize Muscle Hypertrophy? Strength & Conditioning Journal, 41(5), 108-113. https://doi.org/10.1519/ssc.0000000000000473
Schoenfeld, B. J., Grgic, J., & Krieger, J. (2019). How many times per week should a muscle be trained to maximize muscle hypertrophy? A systematic review and meta-analysis of studies examining the effects of resistance training frequency. J Sports Sci, 37(11), 1286-1295. https://doi.org/10.1080/02640414.2018.1555906
REFERENCES
Schoenfeld, B. J., Ogborn, D., & Krieger, J. W. (2017). Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis. J Sports Sci, 35(11), 1073-1082. https://doi.org/10.1080/02640414.2016.1210197
Schoenfeld, B. J., Ogborn, D. I., & Krieger, J. W. (2015). Effect of Repetition Duration During Resistance Training on Muscle Hypertrophy: A Systematic Review and Meta-Analysis. Sports Medicine, 45(4), 577-585. https://doi.org/10.1007/s40279-015-0304-0
Schoenfeld, B. J., Ogborn, D. I., Vigotsky, A. D., Franchi, M. V., & Krieger, J. W. (2017). Hypertrophic Effects of Concentric vs. Eccentric Muscle Actions: A Systematic Review and Meta-analysis. J Strength Cond Res, 31(9), 2599-2608. https://doi.org/10.1519/jsc.0000000000001983
Slysz, J., Stultz, J., & Burr, J. F. (2016). The efficacy of blood flow restricted exercise: A systematic review & meta-analysis. J Sci Med Sport, 19(8), 669-675. https://doi.org/10.1016/j.jsams.2015.09.005
Viecelli, C., & Aguayo, D. (2022). May the Force and Mass Be With You—Evidence-Based Contribution of Mechano-Biological Descriptors of Resistance Exercise [Review]. Frontiers in Physiology, 12. https://doi.org/10.3389/fphys.2021.686119
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