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The Mechanisms of Muscle Hypertrophy and Their Application carruthersjamJ Strength Cond Res. 2010 Sep 15. [Epub ahead of print]
Schoenfeld BJ.
Global Fitness Services, Scarsdale, New York.
AbstractThe quest to
increase lean body mass is widely pursued by those who lift weights. Research is lacking, however, as to the best approach for maximizing exercise-induced muscle growth.
Bodybuilders generally train with moderate loads and fairly short rest intervals that induce high amounts of metabolic stress. Powerlifters, on the other hand, routinely train with high-intensity loads and lengthy rest periods between sets.
Although both groups are known to display impressive muscularity, it is not clear which method is superior for hypertrophic gains. It has been shown that many factors mediate the hypertrophic process and that mechanical tension, muscle damage, and metabolic stress all can play a role in exercise-induced muscle growth.
Therefore, the purpose of this paper is twofold: (a) to extensively review the literature as to the mechanisms of muscle hypertrophy and their application to exercise training and (b) to draw conclusions from the research as to the optimal protocol for maximizing muscle growth.
PRACTICAL APPLICATIONS
Current research suggests that maximum gains in muscle hypertrophy are achieved by training regimens that produce significant metabolic stress while maintaining a moderate degree of muscle tension. A hypertrophy-oriented program should employ a repetition range of 6–12 reps per set with rest
intervals of 60–90 seconds between sets.
Exercises should be varied in a multiplanar, multiangled fashion to ensure
maximal stimulation of all muscle fibers. Multiple sets should be employed in the context of a split training routine to heighten the anabolic milieu. At least some of the sets should be carried out to the point of concentric muscular failure, perhaps alternating microcycles of sets to failure with those not performed to failure to minimize the potential for overtraining. Concentric repetitions should be performed at fast to moderate speeds (1–3 seconds) while eccentric repetitions should be performed at slightly slower speeds
(2–4 seconds).
Training should be periodized so that the hypertrophy phase culminates in a brief period of highervolume overreaching followed by a taper to allow for optimal supercompensation of muscle tissue.
The Mechanisms of Muscle Hypertrophy and Their Application carruthersjamJ Strength Cond Res. 2010 Sep 15. [Epub ahead of print]
Schoenfeld BJ.
Global Fitness Services, Scarsdale, New York.
AbstractThe quest to
increase lean body mass is widely pursued by those who lift weights. Research is lacking, however, as to the best approach for maximizing exercise-induced muscle growth.
Bodybuilders generally train with moderate loads and fairly short rest intervals that induce high amounts of metabolic stress. Powerlifters, on the other hand, routinely train with high-intensity loads and lengthy rest periods between sets.
Although both groups are known to display impressive muscularity, it is not clear which method is superior for hypertrophic gains. It has been shown that many factors mediate the hypertrophic process and that mechanical tension, muscle damage, and metabolic stress all can play a role in exercise-induced muscle growth.
Therefore, the purpose of this paper is twofold: (a) to extensively review the literature as to the mechanisms of muscle hypertrophy and their application to exercise training and (b) to draw conclusions from the research as to the optimal protocol for maximizing muscle growth.
PRACTICAL APPLICATIONS
Current research suggests that maximum gains in muscle hypertrophy are achieved by training regimens that produce significant metabolic stress while maintaining a moderate degree of muscle tension. A hypertrophy-oriented program should employ a repetition range of 6–12 reps per set with rest
intervals of 60–90 seconds between sets.
Exercises should be varied in a multiplanar, multiangled fashion to ensure
maximal stimulation of all muscle fibers. Multiple sets should be employed in the context of a split training routine to heighten the anabolic milieu. At least some of the sets should be carried out to the point of concentric muscular failure, perhaps alternating microcycles of sets to failure with those not performed to failure to minimize the potential for overtraining. Concentric repetitions should be performed at fast to moderate speeds (1–3 seconds) while eccentric repetitions should be performed at slightly slower speeds
(2–4 seconds).
Training should be periodized so that the hypertrophy phase culminates in a brief period of highervolume overreaching followed by a taper to allow for optimal supercompensation of muscle tissue.
