Is stronger better? Influence of a strength phase followed by a hypertrophy phase on muscular adaptations in resistance-trained men

Abstract

Although used by resistance-trained individuals, it is unknown if increasing muscle strength prior to hypertrophy training leads to greater muscle growth and strength gains. We investigated muscle thickness and maximum strength in 26 resistance-trained men who were randomly assigned to either: STHT, consisted in a 3-week strength-oriented training period (4x1-3 repetition maximum [RM]) prior to a 5-week hypertrophy-oriented period (4x8-12RM), or HT, which comprised an 8-week hypertrophy-oriented training period. Vastus lateralis muscle thickness, and back squat and legpress 1-RM were assessed at pre, third week, and after 8 weeks of training. When pre-to-post changes are compared, STHT induced greater muscle growth (p = 0.049; 95%CI = 0.15-3.2%; d = 0.81) and strength gains in the back squat (p = 0.015; 95%CI = 1.5-13%; d = 1.05) and leg-press 45° (p = 0.044; 95%CI = 0.16-9.9%; d = 0.79) compared to HT. Our results support the use of a period to increase muscle strength prior to an HT to increase muscle thickness and maximum strength in resistance-trained men.

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

“…The effects of hypertrophy across loading zones have primarily been studied in binary terms, comparing distinct loading zones (i.e., heavy-vs. (90). These findings should be considered preliminary, however, and in need of further research to draw stronger inferences.…”

“…8-12). For example, while significant between-group differences were not reported in either case, both Schoenfeld et al 8-12RM range for the full 11 weeks (90). Ensuring training occurs across a broad load-spectrum may be more relevant than specifically how such training is organized.…”

Loading Recommendations for Muscle Strength, Hypertrophy, and Local Endurance: A Re-Examination of the Repetition Continuum

“…Not only is this inefficient from a time standpoint, but the combination of heavy loads with high training volumes heightens joint-related stresses and increases the potential for overtraining. Both acute [ 40 , 41 ] and longitudinal [ 83 , 84 , 85 , 86 ] data suggest a potential hypertrophic benefit to combining loading ranges as part of a structured RT program, although the practical implications of findings remain questionable; further study is needed to draw stronger conclusions on the topic.…”

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

“…In this regard, performing different exercises (i.e., exercise variation) has been proposed as a strategy to target multiple regions within a muscle group (i.e., different muscular heads) or even within a single muscle and thus potentially optimize muscle growth. Moreover, exercise variation might provide the ability to optimize neural drive to the active muscles, thereby maximizing strength gains (1,9,48).…”