Are We Exploring the Potential Role of Specialized Techniques in Muscle Hypertrophy?

Abstract

Specialized resistance training techniques (e.g., drop-set, rest-pause) are commonly used by well-trained subjects for maximizing muscle hypertrophy. Most of these techniques were designed to allow a greater training volume (i.e., total repetitions×load), due to the supposition that it elicits greater muscle mass gains. However, many studies that compared the traditional resistance training configuration with specialized techniques seek to equalize the volume between groups, making it difficult to determine the inherent hypertrophic potential of these advanced strategies, as well as, this equalization restricts part of the practical extrapolation on these findings. In this scenario, the objectives of this manuscript were 1) to present the nuance of the evidence that deals with the effectiveness of these specialized resistance training techniques and — primarily — to 2) propose possible ways to explore the hypertrophic potential of such strategies with greater ecological validity without losing the methodological rigor of controlling possible intervening variables; and thus, contributing to increasing the applicability of the findings and improving the effectiveness of hypertrophy-oriented resistance training programs.

Acute Responses Of A Drop-Set Session On Muscular Activation And Its Applicability In Resistance- Trained Individuals

“…Additionally, the increased neural drive to the agonist and synergist muscles and the higher metabolic stress generated by the glycolytic contribution during FAIL may increase motor unit activation (Gandevia 2001, Gorassini, Yang et al 2002. Despite the drop-set being proposed to be performed by taking a set to FAIL (Schoenfeld 2011), this procedure is not adopted in studies that represent a mischaracterization of the technique regarding its primary objectives (Kassiano, de Vasconcelos Costa et al 2021).…”

Does Varying Resistance Exercises for the Same Muscle Group Promote Greater Strength Gains?

“…Two of the foremost principles of progression are progressive overload and variation. Considering that changes related to RT can occur in the first weeks after the beginning of the training program (10,24), it is important to adopt strategies that minimize the plateau effect over time (16,21).…”