Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods

Abstract

Background: Effective hypertrophy-oriented resistance training (RT) should comprise a combination of mechanical tension and metabolic stress. Regarding training variables, the most effective values are widely described in the literature. However, there is still a lack of consensus regarding the efficiency of advanced RT techniques and methods in comparison to traditional approaches. Methods: MEDLINE and SPORTDiscus databases were searched from 1996 to September 2019 for all studies investigating the effects of advanced RT techniques and methods on muscle hypertrophy and training variables. Thirty articles met the inclusion criteria and were consequently included for the quality assessment and data extraction. Results: Concerning the time-efficiency of training, the use of agonist–antagonist, upper–lower body supersets, drop and cluster sets, sarcoplasma stimulating training, employment of fast, but controlled duration of eccentric contractions (~2s), and high-load RT supplemented with low-load RT under blood flow restriction may provide an additional stimulus and an advantage to traditional training protocols. With regard to the higher degree of mechanical tension, the use of accentuated eccentric loading in RT should be considered. Implementation of drop sets, sarcoplasma stimulating training, low-load RT in conjunction with low-load RT under blood flow restriction could provide time-efficient solutions to increased metabolic stress. Conclusions: Due to insufficient evidence, it is difficult to provide specific guidelines for volume, intensity of effort, and frequency of previously mentioned RT techniques and methods. However, well-trained athletes may integrate advanced RT techniques and methods into their routines as an additional stimulus to break through plateaus and to prevent training monotony.

Effects of 6 Weeks of Traditional Resistance Training or High Intensity Interval Resistance Training on Body Composition, Aerobic Power and Strength in Healthy Young Subjects: A Randomized Parallel Trial

“…Volitional fatigue is another important component to promote muscle anabolism [35], which seems to guarantee similar hypertrophic results even at lower loads (30-60% 1RM) [36]. On the other hand, heavier loads stimulate markers of hypertrophy (i.e., myoglobin and LDH) [37,38] and force production [39,40] but require a higher number of sets to promote peripheral fatigue. However, when higher loads are employed, complete muscular exhaustion seems to be not strictly necessary [41] for muscle hypertrophy.…”

Can Post-Activation Performance Enhancement (PAPE) Improve Resistance Training Volume during the Bench Press Exercise?

“…However, little attention has been given to the potential impact of PAPE on training volume. To achieve a desired training volume, performing a certain number of repetitions (REP) per set, per exercise, and per session significantly affects the adaptive changes to resistance training [9,10]. However, the duration of a single REP is not always the same (it depends on the tempo of movement used), which is why, in addition to the number of performed REP in a set or a whole session, the time under tension (TUT) is considered as a variable describing training volume [11,12].…”

Acute Effects of Continuous and Intermittent Blood Flow Restriction on Movement Velocity During Bench Press Exercise Against Different Loads

“…Athletes as well as recreationally trained individuals are increasingly looking for innovative techniques and methods of resistance training to provide an additional stimulus to break through plateaus, prevent monotony and achieve various training goals (Krzysztofik et al, 2019). Partial or total occlusion of blood flow to the working muscles during resistance exercise, also known as blood flow restriction (BFR), has been used as a complementary training modality, aiming to further increase muscle mass and improve strength (Wilk et al, 2018).…”