Exploring the Resistance Training Dose Response
A huge new study investigates the weekly training volume and frequency needed to maximise muscle hypertrophy and strength gains..
This study investigates the dose-response relationships between weekly resistance training (RT) volume and frequency, focusing on their effects on muscle hypertrophy and strength gains. Utilising meta-regressions from 67 studies involving 2,058 participants, the authors aim to clarify how different training variables impact outcomes.
Key Points
Background and Objective
Previous research has established that higher weekly set volume correlates positively with muscle hypertrophy and strength gains.
The study seeks to refine understanding of these relationships by distinguishing between direct and indirect sets in RT protocols.
Methodology
The authors classified RT sets into three categories: total, fractional, and direct.
Total: Sum of all sets.
Fractional: Counts indirect sets as half.
Direct: Only counts sets targeting the primary muscle group being measured.
Multi-level meta-regressions were conducted to analyze the effects of volume and frequency on hypertrophy and strength.
Results
Volume Effects:
A 100% probability indicates increased volume leads to greater hypertrophy and strength gains, but diminishing returns are observed, particularly for strength.
A clear upper limit of weekly training volume could not be identified. There was increased uncertainty even as weekly sets reached over 40 sets per body part.
Frequency Effects:
While frequency positively affects strength gains, its impact on hypertrophy is less clear, suggesting negligible effects in some cases.
Diminishing Returns
The study highlights that while both volume and frequency contribute to muscle adaptations, the benefits decrease as training intensity increases, especially for strength.
Practical Takeaways
Training Volume Recommendations:
For optimal hypertrophy, a weekly volume exceeding 12-20 sets per muscle group is proposed to maximise gains while being mindful of potential diminishing returns.
Frequency Considerations:
Training frequency should be adjusted based on individual goals; increasing frequency may enhance strength outcomes but may not significantly impact hypertrophy.
Program Design:
Incorporate a mix of direct and indirect sets for comprehensive muscle development, ensuring that primary movers are prioritised in training sessions.
Training Recommendations
Volume: Aim for at least 12–20 sets per muscle group per week for hypertrophy, adjusting based on individual recovery and adaptation rates.
Frequency: Consider training each muscle group at least twice a week to optimise strength gains while monitoring for signs of overtraining.
Individualisation: Tailor training programs to individual needs, fitness levels, and recovery capabilities to maximise effectiveness while minimising injury risk.
Monitor Progress: Regularly assess performance metrics (hypertrophy and strength) to adjust training variables as required based on individual responses to the program.
This study provides valuable insights into optimising resistance training protocols through careful manipulation of volume and frequency, emphasising the importance of individualised programming for achieving desired fitness outcomes.
Related
Key Terms and Concepts
1. Resistance Training (RT)
Definition: A form of physical exercise that involves the use of resistance to induce muscular contraction, leading to increases in strength, endurance, and muscle size.
2. Volume
Definition: The total amount of work performed in resistance training, typically quantified as the total number of sets multiplied by the number of repetitions.
Classifications:
Total Volume: The sum of all sets performed, including both direct and indirect sets.
Fractional Volume: Counts indirect sets as half a set (i.e., indirect volume × 0.5 + direct volume).
Direct Volume: Only counts sets that specifically target the muscle group being measured.
3. Frequency
Definition: The number of times a muscle group is trained within a given timeframe, usually expressed per week.
4. Hypertrophy
Definition: The increase in muscle size resulting from resistance training, typically measured through metrics like muscle thickness or cross-sectional area.
5. Strength Gain
Definition: The improvement in maximal force production capabilities, often assessed through one-repetition maximum (1RM) tests.
6. Direct vs. Indirect Sets
Direct Sets: Exercises where the primary muscle group being measured is the main force generator (e.g., bench press for pectoralis major).
Indirect Sets: Exercises that involve synergist muscles or secondary muscles not primarily targeted by the exercise (e.g., triceps activation during a bench press).
7. Diminishing Returns
Definition: A principle indicating that as training volume or frequency increases, the relative gains in hypertrophy or strength become smaller beyond a certain point.
8. Meta-Regressions
Definition: Statistical analyses that explore relationships between variables across multiple studies to determine trends and effects.
These definitions provide a framework for understanding how different aspects of resistance training influence muscle hypertrophy and strength gains, allowing for more informed programming decisions in fitness and rehabilitation contexts.
Reference
Pelland, J., Remmert, J., Robinson, Z., Hinson, S., Zourdos, M. (2024). The Resistance Training Dose-Response: Meta-Regressions Exploring the Effects of Weekly Volume and Frequency on Muscle Hypertrophy and Strength Gain. SportRχiv.