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

Abstract

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.

Effects of Resistance Training Performed with Different Loads in Untrained and Trained Male Adult Individuals on Maximal Strength and Muscle Hypertrophy: A Systematic Review

“…Although some guidelines suggest the use of high and moderate loads to development maximal strength and muscle hypertrophy, several studies showed increases in maximal strength and muscle hypertrophy after resistance training with low loads (i.e., <60% 1RM) [ 13 , 14 , 15 , 16 , 17 ]. These studies are in line with recent guidelines indicating that the athletic population may achieve comparable muscle hypertrophy across a wide spectrum of loading zones [ 18 ]. However, meta-analysis data provided no differences in muscle hypertrophy between high and low loads (≥80% 1RM, or ≤8RM vs. <60% 1RM, or >15RM), moderate and low loads (60–79% 1RM, or 9–15RM vs. <60% 1RM, or >15RM), or high and moderate loads (≥80% 1RM, or ≤8RM vs. 60–79% 1RM, or 9–15RM) during resistance training performed until volitional failure in healthy adults [ 19 ].…”

Velocity-Based Resistance Training on 1-RM, Jump and Sprint Performance: A Systematic Review of Clinical Trials

“…Weight resistance training (RT) has been proven as an important tool to improve performance in different sports disciplines [ 1 , 2 , 3 , 4 ]. In addition, RT is also a key factor to improve body composition in physically active population [ 5 , 6 ], health condition in the general population [ 7 , 8 ], and even as preventive and palliative treatment in many metabolic and neurodegenerative diseases [ 9 , 10 ]. The magnitude of the effect produced by RT will depend on the manipulation of the so-called acute training variables, especially the relative load, volume, and type of exercises [ 11 , 12 , 13 ].…”

Effects of Attentional Focus on Muscular Endurance: A Meta-Analysis

“…Previous studies have reported that increases in muscular strength and muscle size with resistance training favour higher training volumes [ 27 , 28 , 29 , 30 ]. Given that the findings presented herein demonstrate an increase in muscular endurance and, therefore, training volume, it might be that using an external focus of attention over the long term also enhances outcomes such as muscular strength and hypertrophy.…”