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Muscle Hypertrophy Is Affected by Volume Load Progression Models
Sanmy R Nóbrega1, Maíra C Scarpelli, Cintia Barcelos
1MUSCULAB-Laboratory of Neuromuscular Adaptations to Resistance Training, Department of Physical Education, Federal University of São Carlos-UFSCar, São Carlos, Brazil.
Journal of Strength and Conditioning Research
|December 14, 2022
Summary
The repetition zone (RM Zone) model led to greater muscle hypertrophy (cross-sectional area gains) compared to the percentage of 1 repetition maximum (%1RM) model. Both models showed similar muscle strength improvements and accumulated volume load.
Area of Science:
- Exercise Physiology
- Sports Science
- Muscle Physiology
Background:
- Progressive overload is crucial for muscle hypertrophy.
- Different training progression models, such as percentage of 1 repetition maximum (%1RM) and repetition zones (RM Zone), are used to achieve this.
- Understanding the impact of these models on volume load progression, muscle strength, and muscle size is important for optimizing training programs.
Purpose of the Study:
- To compare the effects of %1RM and RM Zone progression models on volume load progression (VLPro), muscle strength, and muscle cross-sectional area (CSA).
- To investigate the relationships between VLPro, accumulated volume load (VLAccu), 1RM, and CSA increases.
Main Methods:
- Exploratory secondary data analysis of 24 untrained men divided into %1RM and RM Zone groups.
- Training interventions were carried out to muscle failure over 24 sessions.
- Muscle strength (1RM) and CSA were assessed pre- and post-intervention.
- Analysis of covariance (ANCOVA) was used to compare groups, with a significance level of p ≤ 0.05.
Main Results:
- The RM Zone group exhibited a significantly greater rate of volume load progression (% per session) compared to the %1RM group (p < 0.05).
- Significant positive relationships were observed between 1RM and VLProg (p < 0.05) and between CSA and VLProg (p < 0.05).
- While no differences in accumulated volume load (VLAccu) or muscle strength gains were found, the RM Zone group demonstrated significantly greater absolute and relative increases in muscle CSA (p < 0.001).
Conclusions:
- The RM Zone progression model resulted in a higher rate of volume load progression and superior muscle cross-sectional area gains compared to the %1RM model.
- Both progression models yielded similar improvements in accumulated volume load and muscle strength.
- These findings suggest that the RM Zone model may be more effective for promoting muscle hypertrophy in untrained individuals.
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