Maximising Muscle Growth
A systematic review of advanced training techniques and methods
This systematic review examines advanced resistance training techniques for maximising muscle hypertrophy in recreational and competitive athletes.
Key Points
The study analyses various advanced resistance training methods and their effects on muscle growth.
Techniques reviewed include tempo manipulation, accentuated eccentric loading, blood flow restriction, cluster sets, supersets, and drop sets.
The researchers aimed to provide evidence-based recommendations for optimising hypertrophy training.
Methods
The authors conducted a systematic review of studies published between 1996 and September 2019, focusing on advanced resistance training techniques and their impact on muscle hypertrophy. They included 30 studies that met specific criteria related to training interventions and outcome measurements.
Results
Tempo Manipulation
Slower eccentric tempos (5-6 seconds) may increase time under tension but reduce total repetitions.
Faster tempos generally allow for more repetitions but less time under tension.
Accentuated Eccentric Loading (AEL)
AEL can lead to greater strength gains and potentially increased muscle hypertrophy.
Some studies showed no significant difference in muscle growth between AEL and traditional training.
Related
Blood Flow Restriction (BFR)
Low-load BFR training (20-40% 1RM) can produce similar hypertrophy to high-load training (80% 1RM).
BFR may be particularly useful when combined with low-load training for time-efficient workouts.
Cluster Sets
Cluster sets allow for greater total volume lifted with reduced fatigue.
This technique may be beneficial for maintaining movement quality during high-volume training.
Supersets and Pre-exhaustion
Agonist-antagonist supersets can increase training efficiency without compromising volume.
Pre-exhaustion may reduce total volume for multi-joint exercises.
Drop Sets and Sarcoplasma Stimulating Training (SST)
Drop sets can lead to similar or greater muscle hypertrophy compared to traditional sets.
SST may produce acute muscle swelling, potentially contributing to long-term growth.
Related
Practical Takeaways
Incorporate slower eccentric tempos (2-3 seconds) for increased time under tension.
Use accentuated eccentric loading occasionally to challenge muscles differently.
Implement blood flow restriction with low loads (20-40% 1RM) as a time-efficient hypertrophy method when in a pinch or injured.
Utilise cluster sets to maintain quality during high-volume training phases.
Employ agonist-antagonist supersets to increase workout efficiency.
Drop sets should be included as an advanced technique to increase training volume and metabolic stress.
Key Takeaways
Advanced resistance training techniques can provide additional stimuli for muscle growth, particularly for experienced lifters. While traditional training methods remain effective, incorporating techniques like tempo manipulation, blood flow restriction, and drop sets may help overcome plateaus and add variety to training programs. However, due to limited research on some methods, it's crucial to implement these techniques judiciously and monitor individual responses. For beginners, advanced techniques like these are not necessary and should be kept available for conservation of variation.
Reference
Krzysztofik M, Wilk M, Wojdała G, Gołaś A. Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods. International Journal of Environmental Research and Public Health. 2019; 16(24):4897. https://doi.org/10.3390/ijerph16244897