Does Varying Resistance Exercises Promote Superior Muscle Hypertrophy and Strength Gains? A Systematic Review

Kassiano, Witalo; Nunes, João Pedro; Costa, Bruna; Ribeiro, Alex S.; Schöenfeld, Brad J.; Cyrino, Edílson Serpeloni

doi:10.1519/jsc.0000000000004258

Cited by 17 publications

(19 citation statements)

References 56 publications

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“…Therefore, future studies should compare the hypertrophic effects of these exercises separately. It is important to note that hypertrophy-oriented resistance training programs are commonly comprised of a variety of exercises (Hackett, 2022;Kassiano et al, 2022). This denotes the external validity of our study.…”

Section: Resultsmentioning

confidence: 72%

“…Resistance exercise selection affect which region within a muscle or which muscle within a group experiences hypertrophy (Kassiano et al, 2022;Ribeiro et al, 2022). Among the factors that may affect the hypertrophic stimulus are the exercise biomechanics (e.g., resistance pro le) and anatomical characteristics of a muscle (e.g., if are single-or two-joints muscles) (Costa et al, 2021;Kassiano et al, 2022;Nunes et al, 2020). Indeed, growing evidence suggests that the hypertrophic adaptation is affected by exercise selection and muscle characteristics (Brandão et al, 2020;Maeo et al, 2020;Maeo et al, 2022).…”

Section: Introductionmentioning

confidence: 99%

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Addition of the barbell hip thrust is effective for enhancing gluteus maximus hypertrophy in young women

Kassiano

Kunevaliki

Costa

et al. 2023

Preprint

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There is a heated debate regarding the effectiveness of performing the barbell hip thrust to elicit gluteus maximus hypertrophy. Notably, evidence on this topic is lacking. Therefore, this study aimed to compare the effects of performing 45º leg press and stiff-leg deadlift (L-S) vs. performing 45º leg press, stiff-leg deadlift plus barbell hip thrust (L-S-BHT) on gluteus maximus muscle size. The sample comprised 33 untrained young women randomly separated into 2 resistance training groups: L-S (n = 15) and L-S-BHT (n = 18). The muscle thickness of the gluteus maximus was assessed through B-mode ultrasound before and after 30 resistance training sessions. The resistance training program was carried out over 10 weeks, 3 days·week− 1. Both training regimens elicited significant increases in gluteus maximus muscle thickness from pre to posttraining (P < 0.001). Notably, L-S-BHT had superior augments (L-S-BHT = + 9.3% vs. L-S = + 6.0%, P = 0.016). The current results suggest that performing barbell hip thrust enhances muscle hypertrophy of the gluteus maximus in untrained young women. From a practical perspective, the inclusion of barbell hip thrust should be considered when the prescription aims to optimize the gluteus maximums hypertrophy.

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Section: Resultsmentioning

confidence: 72%

Section: Introductionmentioning

confidence: 99%

Addition of the barbell hip thrust is effective for enhancing gluteus maximus hypertrophy in young women

Kassiano

Kunevaliki

Costa

et al. 2023

Preprint

Self Cite

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“…In the case of no response and where applicable, values were extracted from the studies' figures using WebPlotDigitizer (2,8,33,43). We opted to interpret the findings based on the calculated ES for each study (13).…”

Section: Study Coding Data Extraction and Analysismentioning

confidence: 99%

“…Given that it is not possible to blind the subjects and investigators in supervised resistance exercise interventions, items 5-7 from the scale, which are specific to blinding, were removed. This approach has been used in previous systematic reviews in the area of resistance training (13,37). With the removal of these items, the maximum score on the modified "PEDro 8-point" scale was 7 because the first item, related to eligibility criteria, is not included in the total score.…”

Section: Quality Assessmentmentioning

confidence: 99%

“…Third, resistance exercises impose greater torque in different parts of the ROM (14,22,28), and therefore, in different muscle lengths, thus, it is necessary to conduct investigations on exercises with different strength curves such as ascending, descending, and bell-shaped. Fourth, because different ROMs seem to affect muscle growth in an inhomogeneous manner (13,44), future studies should consider measuring the muscle size along its length (i.e., proximo-distal sites) and the different heads of each muscle group. This approach will allow for more comprehensive conclusions about the potential effects of specific ROMs on muscle hypertrophy.…”

Section: Quality Of Studies and Level Of Evidencementioning

confidence: 99%

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Which ROMs Lead to Rome? A Systematic Review of the Effects of Range of Motion on Muscle Hypertrophy

Kassiano¹,

Costa²,

Nunes³

et al. 2023

Journal of Strength and Conditioning Research

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Kassiano, W, Costa, B, Nunes, JP, Ribeiro, AS, Schoenfeld, BJ, and Cyrino, ES. Which ROMs lead to Rome? a systematic review of the effects of range of motion on muscle hypertrophy. J Strength Cond Res 37(5): 1135-1144, 2022-Resistance exercise range of motion (ROM) influences muscular adaptations. However, there are no consistent practical guidelines about the optimal ROM for maximizing muscle hypertrophy. The objective of this article was to systematically review the literature for studies that compared the effects of full ROM (fROM) and partial ROM (pROM) on muscle hypertrophy. PubMed/MEDLINE, Scopus, and Web of Science databases were searched to identify articles from the earliest record up to and including April 2022. We calculated the effect size (ES) scores of the variables of interest. Eleven studies were included in the review. Full ROM and pROM performed in the initial part of the ROM elicited greater muscle hypertrophy of the rectus femoris, vastus lateralis, biceps brachii, and brachialis distal sites (between-groups ES: 0.20-0.90) than pROM performed in the final part of the ROM. fROM elicited greater muscle growth on the gluteus maximus and adductors than pROM in the final part of the ROM (between-groups ES: 0.24-0.25). Initial pROM produced more favorable proximal rectus femoris hypertrophy than fROM (between-groups ES: 0.35-0.38). pROM in the middle part of the ROM elicited greater triceps brachii hypertrophy than fROM (between-group ES: 1.21). In conclusion, evidence suggests that when training at a longer muscle length-through either pROM or fROM-some muscles, such as quadriceps femoris, biceps brachii, and triceps brachii, tend to experience optimal growth. Thus, the use pROM in the initial part of the excursion in combination with fROM training should be considered when prescribing hypertrophy-oriented resistance training programs.

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The effects of squat variations on strength and quadriceps hypertrophy adaptations in recreationally trained females

Enes,

Oneda,

Leonel

et al. 2024

European Journal of Sport Science

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The barbell squat is a multijoint exercise often employed by athletes and fitness enthusiasts due to its beneficial effects on functional and morphological neuromuscular adaptations. This study compared the effects of squat variations on lower limb muscle strength and hypertrophy adaptations. Twenty‐four recreationally trained females were assigned to a 12‐week front squat (FS; n = 12) or back squat (BS; n = 12) resistance training protocol (twice per week). Maximum dynamic strength (1‐RM) on the 45° leg press, a nonspecific strength test, and muscle thickness of the proximal, middle, and distal portions of the lateral thigh were assessed at baseline and post‐training. A significant time versus group interaction was observed for 1‐RM values (F(1,22) = 10.53; p = 0.0004), indicating that BS training elicits greater improvements in muscle strength compared with FS training (p = 0.048). No time versus group interactions were found for muscle thickness (F(1,22) = 0.103; p = 0.752); however, there was a significant main effect of time for the proximal (F(1,22) = 7.794; p = 0.011), middle (F(1,22) = 7.091; p = 0.014), and distal portions (F(1,22) = 7.220; p = 0.013) of the lateral thigh. There were no between‐group differences for any muscle thickness portion (proximal: p = 0.971; middle: p = 0.844; and distal: p = 0.510). Our findings suggest that BS elicits greater improvements in lower limb muscle strength on the 45° leg press than FS, but hypertrophic adaptations are similar regardless of variations during the squat exercise.

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Does Varying Resistance Exercises Promote Superior Muscle Hypertrophy and Strength Gains? A Systematic Review

Abstract: Supplemental Digital Content is Available in the Text.

Cited by 17 publications

References 56 publications

Addition of the barbell hip thrust is effective for enhancing gluteus maximus hypertrophy in young women

Addition of the barbell hip thrust is effective for enhancing gluteus maximus hypertrophy in young women

Which ROMs Lead to Rome? A Systematic Review of the Effects of Range of Motion on Muscle Hypertrophy

The effects of squat variations on strength and quadriceps hypertrophy adaptations in recreationally trained females

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