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Training for strength and hypertrophy: an evidence-based approach
- Source :
- Current Opinion in Physiology. 11:149-150
- Publication Year :
- 2019
- Publisher :
- Elsevier BV, 2019.
-
Abstract
- Resistance exercise training (RET)-induced increases in voluntary 1RM strength are greater if the RET is performed with higher loads and replication (or close) of the strength test. In contrast, RET-induced muscular hypertrophy is primarily mediated by intensity of effort, which is achieved by performing RET to volitional fatigue and with an internal focus on contracting a muscle throughout the exercise range of motion. In addition, RET-induced muscular hypertrophy is augmented by increasing training volume, but with diminishing returns. Other training variables such as volume-load, inter-set rest, and time under tension have negligible effects on RET-induced changes in muscle size or strength. We conclude that an uncomplicated, evidence-based approach to optimizing RET-induced changes in muscle size and strength follows the FITT principle: frequency, intensity (effort), type, and time.
- Subjects :
- 0301 basic medicine
congenital, hereditary, and neonatal diseases and abnormalities
endocrine system
medicine.medical_specialty
Muscle size
endocrine system diseases
business.industry
Physiology
Resistance training
030229 sport sciences
Intensity (physics)
Muscle hypertrophy
03 medical and health sciences
030104 developmental biology
Physical medicine and rehabilitation
0302 clinical medicine
Physiology (medical)
medicine
030212 general & internal medicine
business
Range of motion
neoplasms
030217 neurology & neurosurgery
Subjects
Details
- ISSN :
- 24688673
- Volume :
- 11
- Database :
- OpenAIRE
- Journal :
- Current Opinion in Physiology
- Accession number :
- edsair.doi.dedup.....134fd2f8870c09eef0d87311971a017c