Is the weekly sets volume training performed by trained subjects in accordance with training recommendations guidelines for muscle hypertrophy?

Abstract

Aim: the aim of this study was to analyze the weekly sets volume (WSV) performed by trained men and women for each muscle group in muscle hypertrophy programs. Methods: One hundred and five resistance training practitioners of both sex (42 women, 29.8±5.7 years; 63 men, 28.5±5.7 years) consented to the analysis of their current training programs. Their training plains were analyzed by a researcher that used the following equation to determine the WSV performed for each muscle group: "number of exercises per muscle group per training session X number of sets per exercise in each training session X weekly training frequency per muscle group". The median values by each muscle group were compared within and between genders. Results: Between group analysis demonstrated that men performed higher WSV for upper body (UB) muscles than women (47.2±14,6 vs. 18.2±7.4 sets). Conversely, women performed a higher WSV for lower body (LB) muscle groups than men (23.8±11.2 vs. 11.5±7.0 sets). The training volume for the abdominal muscles did not differ between groups. When comparing the WSV for the UB, LB and core musculature within groups, men perform higher training volumes for the UB compared to the LB and core, while women train the LB with a higher volume compared to the other musculature. Conclusion: For some muscle groups, the WSV is higher than recommended in the literature for muscle hypertrophy. Men emphasize the UB training, while women emphasize training the LB. Moreover, the WSV performed by subjects of both genders is disproportionate between different muscle groups.

Treinamento de resistência de flexores e extensores de joelho: existe relação entre o número de repetições semanais e equilíbrio de agonistas antagonistas?

“…Teixeira et al [15] quantified the weekly volume of sets for different muscle groups of men and women aiming muscle hypertrophy. A total of 105 training logs were analyzed, 42 women and 63 men, with at least six months of RT experience.…”

“…Exercises were selected considering specific exercises for the quadriceps muscles (Q) and hamstrings muscles (H) according to the table proposed by Teixeira et al [15]. The analysis of weekly repetitions volume performed per muscle group of each subject was calculated by the equation: number of repetitions x number of sets x weekly training frequency per muscle group.…”

Energy expenditure estimation of a moderate-intensity strength training session

“…Their values, however, were limited as they only reflect two exercises that were performed continuously during steady state to estimate EE of strength training. These values may be different from energy expended in a strength training protocol using several muscle groups and sets that conform with the main recommendations for strength training (Fragala et al, 2019;Kraemer et al, 2017;Teixeira et al, 2018). Robergs et al (2007) stated that there were difficulties in accurately measuring energy demands in strength training with different intensities of exercise (moderate/vigorous) using indirect calorimetry.…”

The Dose-Response Phenomenon Associated With Strength Training Is Independent of the Volume of Sets and Repetitions Per Session

“…Supported by bodybuilding models, the prescription of resistance training focusing on muscular hypertrophy had been well investigated [1][2][3][4][5][6] and usually adopts high volumes of sets per muscle group per training session 7 . Snyder and Wayne 8 cite that elite bodybuilding athletes typically adopt volumes between 9 and 24 sets, while other 9 indicate volumes of up to 49 sets per muscle group in a single training session.…”

“…There is a lack of studies to support the effectiveness of models with high volume sets on particular muscle groups per training session, such as those commonly adopted in gyms by trained individuals (≥10 sets per muscle group). On the other hand, some studies suggest that smaller training volumes per muscle group may be sufficient to promote relevant increases in muscle strength and hypertrophy in untrained 3,16 and trained individuals 15 , especially in the upper limbs 7 .…”