Effect of resistance training set volume on upper body muscle hypertrophy: are more sets really better than less?

Teixeira, Cauê Vazquez La Scala; Motoyama, Yuri Lopes; Azevedo, Paulo Henrique Silva Marques de; Evangelista, Alexandre Lopes; Steele, James; Bocalini, Danilo Sales

doi:10.1111/cpf.12476

Cited by 15 publications

(7 citation statements)

References 27 publications

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“…A recent meta-analysis by Schoenfeld et al ( 14 ) demonstrated significantly greater hypertrophic responses after completion of 10 sets per week of a resistance exercise emphasizing specific musculature compared to <5 sets per week. However, others have suggested that a plateau in the hypertrophic response exists beyond select RT doses ( 33 ). Our data indicate no clear plateau in RT-induced muscle mass increases when RT volumes are increased from 10 sets of 10 repetitions at 60% 1RM per exercise per week up to 32 sets per week, and this interpretation stems from the significant increases observed in DXA LBM from weeks 1 to 3 and 3 to 6.…”

Section: Discussionmentioning

confidence: 99%

Effects of Graded Whey Supplementation During Extreme-Volume Resistance Training

et al. 2018

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We examined hypertrophic outcomes of weekly graded whey protein dosing (GWP) vs. whey protein (WP) or maltodextrin (MALTO) dosed once daily during 6 weeks of high-volume resistance training (RT). College-aged resistance-trained males (training age = 5 ± 3 years; mean ± SD) performed 6 weeks of RT wherein frequency was 3 d/week and each session involved 2 upper- and 2 lower-body exercises (10 repetitions/set). Volume increased from 10 sets/exercise (week 1) to 32 sets/exercise (week 6), which is the highest volume investigated in this timeframe. Participants were assigned to WP (25 g/d; n = 10), MALTO (30 g/d; n = 10), or GWP (25–150 g/d from weeks 1–6; n = 11), and supplementation occurred throughout training. Dual-energy x-ray absorptiometry (DXA), vastus lateralis (VL), and biceps brachii ultrasounds for muscle thicknesses, and bioelectrical impedance spectroscopy (BIS) were performed prior to training (PRE) and after weeks 3 (MID) and 6 (POST). VL biopsies were also collected for immunohistochemical staining. The GWP group experienced the greatest PRE to POST reduction in DXA fat mass (FM) (−1.00 kg, p < 0.05), and a robust increase in DXA fat- and bone-free mass [termed lean body mass (LBM) throughout] (+2.93 kg, p < 0.05). However, the MALTO group also experienced a PRE to POST increase in DXA LBM (+2.35 kg, p < 0.05), and the GWP and MALTO groups experienced similar PRE to POST increases in type II muscle fiber cross-sectional area (~+300 μm2). When examining the effects of training on LBM increases (ΔLBM) in all participants combined, PRE to MID (+1.34 kg, p < 0.001) and MID to POST (+0.85 kg, p < 0.001) increases were observed. However, when adjusting ΔLBM for extracellular water (ECW) changes, intending to remove the confounder of edema, a significant increase was observed from PRE to MID (+1.18 kg, p < 0.001) but not MID to POST (+0.25 kg; p = 0.131). Based upon DXA data, GWP supplementation may be a viable strategy to improve body composition during high-volume RT. However, large LBM increases observed in the MALTO group preclude us from suggesting that GWP supplementation is clearly superior in facilitating skeletal muscle hypertrophy. With regard to the implemented RT program, ECW-corrected ΔLBM gains were largely dampened, but still positive, in resistance-trained participants when RT exceeded ~20 sets/exercise/wk.

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Section: Discussionmentioning

confidence: 99%

Effects of Graded Whey Supplementation During Extreme-Volume Resistance Training

et al. 2018

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“…Importantly, the effect of increasing from 1 set to 2-3 sets was greater than increasing from 2-3 to 4-6 sets. La Scala et al also found that performing a relatively low number of sets (< 3) twice per week significantly increased upper-body muscle mass, and that performing additional sets only provided small incremental benefits [24]. However, the optimal number of sets is still a controversial topic, and some authors advocate the necessity of high volume (> 10 weekly sets) to optimize the hypertrophic response [15].…”

Section: Training Frequency and Volumementioning

confidence: 99%

No Time to Lift? Designing Time-Efficient Training Programs for Strength and Hypertrophy: A Narrative Review

Iversen

Norum²,

Schöenfeld

et al. 2021

Sports Med

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Lack of time is among the more commonly reported barriers for abstention from exercise programs. The aim of this review was to determine how strength training can be most effectively carried out in a time-efficient manner by critically evaluating research on acute training variables, advanced training techniques, and the need for warm-up and stretching. When programming strength training for optimum time-efficiency we recommend prioritizing bilateral, multi-joint exercises that include full dynamic movements (i.e. both eccentric and concentric muscle actions), and to perform a minimum of one leg pressing exercise (e.g. squats), one upper-body pulling exercise (e.g. pull-up) and one upper-body pushing exercise (e.g. bench press). Exercises can be performed with machines and/or free weights based on training goals, availability, and personal preferences. Weekly training volume is more important than training frequency and we recommend performing a minimum of 4 weekly sets per muscle group using a 6–15 RM loading range (15–40 repetitions can be used if training is performed to volitional failure). Advanced training techniques, such as supersets, drop sets and rest-pause training roughly halves training time compared to traditional training, while maintaining training volume. However, these methods are probably better at inducing hypertrophy than muscular strength, and more research is needed on longitudinal training effects. Finally, we advise restricting the warm-up to exercise-specific warm-ups, and only prioritize stretching if the goal of training is to increase flexibility. This review shows how acute training variables can be manipulated, and how specific training techniques can be used to optimize the training response: time ratio in regard to improvements in strength and hypertrophy. Graphic Abstract

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“…A specific upper threshold for volume has not been determined and undoubtedly would vary between individuals based on a multitude of genetic and lifestyle factors. Hypothetically, the upper threshold could also vary between different muscle groups (117).…”

Section: Evidence From the Literaturementioning

confidence: 99%

Resistance Training Recommendations to Maximize Muscle Hypertrophy in an Athletic Population: Position Stand of the IUSCA

Schöenfeld

Fisher

Grgić

et al. 2021

Int'l Journal of Strength & Conditioning

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Hypertrophy can be operationally defined as an increase in the axial cross-sectional area of a muscle fiber or whole muscle, and is due to increases in the size of pre-existing muscle fibers. Hypertrophy is a desired outcome in many sports. For some athletes, muscular bulk and, conceivably, the accompanying increase in strength/power, are desirable attributes for optimal performance. Moreover, bodybuilders and other physique athletes are judged in part on their muscular size, with placings predicated on the overall magnitude of lean mass. In some cases, even relatively small improvements in hypertrophy might be the difference between winning and losing in competition for these athletes. This position stand of leading experts in the field synthesizes the current body of research to provide guidelines for maximizing skeletal muscle hypertrophy in an athletic population. The recommendations represent a consensus of a consortium of experts in the field, based on the best available current evidence. Specific sections of the paper are devoted to elucidating the constructs of hypertrophy, reconciliation of acute vs long-term evidence, and the relationship between strength and hypertrophy to provide context to our recommendations.

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Effect of resistance training set volume on upper body muscle hypertrophy: are more sets really better than less?

Cited by 15 publications

References 27 publications

Effects of Graded Whey Supplementation During Extreme-Volume Resistance Training

Effects of Graded Whey Supplementation During Extreme-Volume Resistance Training

No Time to Lift? Designing Time-Efficient Training Programs for Strength and Hypertrophy: A Narrative Review

Resistance Training Recommendations to Maximize Muscle Hypertrophy in an Athletic Population: Position Stand of the IUSCA

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