The Influence of Frequency, Intensity, Volume and Mode of Strength Training on Whole Muscle Cross-Sectional Area in Humans

Abstract

Strength training is an important component in sports training and rehabilitation. Quantification of the dose-response relationships between training variables and the outcome is fundamental for the proper prescription of resistance training. The purpose of this comprehensive review was to identify dose-response relationships for the development of muscle hypertrophy by calculating the magnitudes and rates of increases in muscle cross-sectional area induced by varying levels of frequency, intensity and volume, as well as by different modes of strength training. Computer searches in the databases MEDLINE, SportDiscus and CINAHL were performed as well as hand searches of relevant journals, books and reference lists. The analysis was limited to the quadriceps femoris and the elbow flexors, since these were the only muscle groups that allowed for evaluations of dose-response trends. The modes of strength training were classified as dynamic external resistance (including free weights and weight machines), accommodating resistance (e.g. isokinetic and semi-isokinetic devices) and isometric resistance. The subcategories related to the types of muscle actions used. The results demonstrate that given sufficient frequency, intensity and volume of work, all three types of muscle actions can induce significant hypertrophy at an impressive rate and that, at present, there is insufficient evidence for the superiority of any mode and/or type of muscle action over other modes and types of training. Tentative dose-response relationships for each variable are outlined, based on the available evidence, and interactions between variables are discussed. In addition, recommendations for training and suggestions for further research are given.

Determination and comparison of time under tension required to perform 8, 10 and 12-RM loads in the bench press exercise

“…For training aiming at muscular hypertrophy, generally moderate to high speeds are suggested, depending on the individual's training condition [1,16]. Some authors suggest values around 5 seconds [4], while others suggest a range of 2 to 6 seconds [33]. Repetition durations of 4 and 6 seconds are traditionally recommended [24].…”

mTOR signaling response to resistance exercise is altered by chronic resistance training and detraining in skeletal muscle

“…In humans, resistance training-induced muscle anabolism and subsequent hypertrophy occur most rapidly during the early phases of training, becoming progressively slower with time (33,40). On the other hand, following a detraining period, muscle adaptation responses may return to their initial levels, and the effects of retraining on muscle growth are similar to those observed during the initial phase of resistance training (33,37).…”

Efeito da ordem dos exercícios de força sobre o volume, o lactato e o desempenho

“…A produção de uma maior VT sugere que essa estratégia de organização do TF, de maneira crônica, possa promover adaptações mais pronunciadas (e.g. maior aumento da força e da hipertrofia muscular), uma vez que as evidências têm demonstrado que o VT é uma variável fundamental para a hipertrofia muscular induzida pelo TF 16,17,[28][29][30] .…”