Evidence of a Ceiling Effect for Training Volume in Muscle Hypertrophy and Strength in Trained Men—Less is More?

Barbalho, Matheus; Coswig, Victor Silveira; Steele, James; Fisher, James; Gießing, Jürgen; Gentil, Paulo

doi:10.1123/ijspp.2018-0914

Cited by 12 publications

(16 citation statements)

References 24 publications

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“…This might be important to consider in programming in order to avoid potential overtraining or performance of unnecessary training volume. It is important point out, that there are a compelling evidences for an upper threshold for RT volume regarding RT adaptations [27,35,36], therefore, if an excessive volume is performed by a cer-tain muscle group it might lead to overtraining, or at the least constitute a potential waste of time.…”

Section: Discussionmentioning

confidence: 99%

The Effects of Resistance Exercise Selection on Muscle Size and Strength in Trained Women

et al. 2020

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The study compared the effects of resistance training programs composed by multi-joint (MJ), single-joint (SJ) and the combination of multi- and single-joint (MJ+SJ) exercises on muscle strength and hypertrophy in trained women. Thirty participants were divided into groups that performed only MJ exercises, SJ exercises and MJ+SJ exercises for six months. Participants were tested for 1-repetition maximum (RM) and muscle thickness (MT) before and after the intervention. All groups showed significant gains on 1RM tests from pre- to post-training (P<0.01). However, MJ and MJ+SJ groups obtained greater gains in 1RM for the MJ exercises in comparison with the SJ group. Increases in 1RM for the SJ exercises were similar among groups, with the exception of leg curl, where the SJ group obtained greater gains than MJ and MJ+SJ. All groups obtained significant increases in MT from pre- to post-training for all muscle groups. However, MJ and MJ+SJ groups presented greater increases in gluteus maximus, quadriceps femoris and pectoralis major in comparison with the SJ group. Therefore, our results suggest that, in general, performing MJ exercises seems to be necessary to obtain optimal results from a resistance training program; however SJ might be necessary to provide optimal strength gains in knee flexion.

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Section: Discussionmentioning

confidence: 99%

The Effects of Resistance Exercise Selection on Muscle Size and Strength in Trained Women

et al. 2020

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“…These factors, consequently, generate better anabolic responses in the presence of adequate recovery 10,11 . In fact, the literature has shown that higher training volumes have provided high myofibrillar protein synthesis responses 12 and several chronic studies support higher training volume by maximizing muscle hypertrophy. This has been suggested in a recent meta-analysis 13,14 .…”

Section: Introductionmentioning

confidence: 99%

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

Evangelista

Braz

Rica

et al. 2021

Rev Bras Med Esporte

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Introduction There are few studies on the effectiveness of training models with high volume sets per session in particular muscle groups. Objective The aim of the study was to investigate the effects of different resistance training (RT) repetitions with equalized volumes on muscle adaptations. Methods This study used an experimental design in which forty-seven volunteers underwent 8 weeks of RT after having been distributed randomly into three groups: ten sets of three maximum repetitions (10x3), three sets of ten maximum repetitions (3x10) and five sets of six maximum repetitions (5x6) for each muscular group per training session. Maximum strength (1RM test) and muscle thickness (MT) were evaluated as outcomes. Results A significant main effect (p=0.001) of time on maximum strength was observed for the three groups, but no significance was observed (p>0.05) in time x group interactions. A significant main effect (p=0.001) of time was observed on MT for biceps, triceps and vastus lateralis, without significant differences for time x group interactions. Significant correlations were found between maximum strength and muscle thickness after general statistical analyses for all protocols. Conclusion Improvements in maximum strength and muscle thickness are similar when repetition volumes are equalized through the number of series and repetitions. Level of evidence I; Therapeutic studies, investigation of treatment results.

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“…One objective variable that indirectly quantifies mechanical tension within a session is the volume load (sets × reps × load kg). While there is some controversy [9,10], it has been suggested that producing greater training volumes per session would optimize muscle mass accrual [5,11]. Additionally, the literature also suggests that other factors associated with metabolic stress (i.e.…”

Section: Introductionmentioning

confidence: 99%

The Effects of Varying Glenohumeral Joint Angle on Acute Volume Load, Muscle Activation, Swelling, and Echo-Intensity on the Biceps Brachii in Resistance-Trained Individuals

Barakat

Barroso

Alvarez

et al. 2019

Sports

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There is a paucity of data on how manipulating joint angles during isolation exercises may impact overall session muscle activation and volume load in resistance-trained individuals. We investigated the acute effects of varying glenohumeral joint angle on the biceps brachii with a crossover repeated measure design with three different biceps curls. One session served as the positive control (CON), which subjects performed 9 sets of bicep curls with their shoulder in a neutral position. The experimental condition (VAR), varied the glenohumeral joint angle by performing 3 sets in shoulder extension (30°), 3 sets neutral (0°), and 3 sets in flexion (90°). Volume load and muscle activation (EMG) were recorded during the training sessions. Muscle swelling and strain were assessed via muscle thickness and echo-intensity responses at pre, post, 24 h, 48 h, and 72 h. There were no significant differences between conditions for most dependent variables. However, the overall session EMG amplitude was significantly higher (p = 0.0001) in VAR compared to CON condition (95%-CI: 8.4% to 23.3%). Our findings suggest that varying joint angles during resistance training (RT) may enhance total muscle activation without negatively affecting volume load within a training session in resistance-trained individuals.

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Evidence of a Ceiling Effect for Training Volume in Muscle Hypertrophy and Strength in Trained Men—Less is More?

Cited by 12 publications

References 24 publications

The Effects of Resistance Exercise Selection on Muscle Size and Strength in Trained Women

The Effects of Resistance Exercise Selection on Muscle Size and Strength in Trained Women

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

The Effects of Varying Glenohumeral Joint Angle on Acute Volume Load, Muscle Activation, Swelling, and Echo-Intensity on the Biceps Brachii in Resistance-Trained Individuals

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