Training Volume Increases or Maintenance Based on Previous Volume: The Effects on Muscular Adaptations in Trained Males
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American Physiological Society
Abstract
This study investigated the effects of increasing previous resistance training (RT) weekly set volume by 30% (G30) and 60% (G60) on muscle hypertrophy and strength. Fifty-five resistance-trained men were randomly allocated to the experimental groups, whereas 29 completed the study, as follows: control group (CON): n = 10, G30: n = 10, and G60: n = 9. Participants underwent a lower body RT program twice a week for 8 wk. We assessed pre- and poststudy thigh region-of-interest fat-free mass (ROIFFM), anterior thigh muscle thickness (MT) at two sites: proximal (PMT) and distal (DMT) and their sum (RMT), one-repetition maximum (1RM), and strength-endurance via repetitions to failure (RTF) at 70% of 1RM. ROI-FFM and MT demonstrated a significant increase from pre- to posttraining (main time effect, P < 0.001) (DRMT CON: 1.07 cm, G30: 0.76 cm, and G60: 0.70 cm; DROIFFM CON: 1.57 kg, G30: 0.47 kg, and G60: 1.55 kg). All groups increased back squat 1RM (P < 0.0001). However, the main group effect (P < 0.0268) indicated that the CON group showcased a greater overall 1RM (174.7 kg), than the G30 (159.0 kg) and G60 (149.0 kg). Only the G30 group increased RTF at the posttest (CON: 0.13 reps, G30: 5.45 reps, and G60: -0.41 reps) (P < 0.0263). Our findings suggest that trained males can experience significant muscle growth and strength adaptations while maintaining their previous weekly set number above a certain weekly set volume threshold.Description
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muscle hypertrophy, muscle strength, previous volume, strength endurance, weekly sets, 42 Health Sciences, 4207 Sports Science and Exercise, Clinical Research, 06 Biological Sciences, 11 Medical and Health Sciences, Physiology, 31 Biological sciences, 32 Biomedical and clinical sciences, 42 Health sciences
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Journal of Applied Physiology, ISSN: 8750-7587 (Print); 1522-1601 (Online), American Physiological Society, 138(1), 259-269. doi: 10.1152/japplphysiol.00476.2024
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