Effects of High-Volume Versus High-Load Resistance Training on Skeletal Muscle Growth and Molecular Adaptations

Abstract

We evaluated the effects of higher-load (HL) versus (lower-load) higher-volume (HV) resistance training on skeletal muscle hypertrophy, strength, and muscle-level molecular adaptations. Trained men (n = 15, age: 23 ± 3 years; training experience: 7 ± 3 years) performed unilateral lower-body training for 6 weeks (3× weekly), where single legs were randomly assigned to HV and HL paradigms. Vastus lateralis (VL) biopsies were obtained prior to study initiation (PRE) as well as 3 days (POST) and 10 days following the last training bout (POSTPR). Body composition and strength tests were performed at each testing session, and biochemical assays were performed on muscle tissue after study completion. Two-way within-subject repeated measures ANOVAs were performed on most dependent variables, and tracer data were compared using dependent samples t-tests. A significant interaction existed for VL muscle cross-sectional area (assessed via magnetic resonance imaging; interaction p = 0.046), where HV increased this metric from PRE to POST (+3.2%, p = 0.018) whereas HL training did not (−0.1%, p = 0.475). Additionally, HL increased leg extensor strength more so than HV training (interaction p = 0.032; HV < HL at POST and POSTPR, p < 0.025 for each). Six-week integrated non-myofibrillar protein synthesis (iNon-MyoPS) rates were also higher in the HV versus HL condition, while no difference between conditions existed for iMyoPS rates. No interactions existed for other strength, VL morphology variables, or the relative abundances of major muscle proteins. Compared to HL training, 6 weeks of HV training in previously trained men optimizes VL hypertrophy in lieu of enhanced iNon-MyoPS rates, and this warrants future research.

Skeletal Muscle DNA Methylation and mRNA Responses to a Bout of Higher versus Lower Load Resistance Exercise in Previously Trained Men

“…Resistance training increases myofiber hypertrophy, whole-tissue hypertrophy, and strength [1]. Training with higher loads (e.g., ~80%+ of a person's one repetition maximum, or 1RM) and lower volumes (e.g., ~8-12 repetitions per set) generally increases force production capabilities versus lower load training with higher volumes (e.g., 20+ repetitions per set with 30-60% 1RM) [2][3][4][5], although equivocal evidence exists [6,7]. Notwithstanding, most studies to date support that a wide range of loads ≥30 1RM can promote a similar magnitude of skeletal muscle hypertrophy if training is performed to failure [5][6][7][8][9][10][11][12][13].…”

“…In a separate cohort of previously trained men, Vann et al [16] reported that a 10-week higher load and moderate-to-low volume training program did not alter the sarcoplasmic proteome or promote the glycolytic protein adaptations observed by Haun and colleagues. Vann et al [4] subsequently examined how six weeks of unilateral lower load versus higher load unilateral leg resistance training affected select molecular outcomes in a third cohort of previously trained men. While shotgun proteomics were not performed, these authors reported that six-week integrated non-myofibrillar protein synthesis rates were significantly greater in the lower load versus higher load trained leg.…”

Comparison of the effects of 6-week progressive bodyweight and barbell-back squat programs on lower limb muscle strength, muscle thickness, and body fat percentage among sedentary young women

“…Previous studies showed that bodyweight squat can progress and enhance training intensity by increasing repetitions (13). However, under such progressive strategy (increase repetitions under a xed load), both untrained and trained people may not be very effective in improving the maximum strength (32,33).…”

Effects of low-load resistance training with blood flow restriction on muscle fiber myofibrillar and extracellular area

“…Additionally, an increase in myofibrillar number, but not size, has been shown to accompanies the increases in fCSA with weeks of resistance training ( Jorgenson et al, 2023 ). However, select evidence suggests that non-myofibrillar area expansion may predominate during muscle fiber hypertrophy in resistance training protocols that diverge from traditional methods (e.g., an unconventional or very high-volume training paradigms) ( Haun et al, 2019 ; Fox et al, 2021 ; Vann et al, 2022 ). Despite extensive research into these intracellular changes in recent years, little is known regarding how LL-BFR affects these features in muscle fibers.…”