Effects of Different Weekly Set Progressions on Muscular Adaptations in Trained Males: Is There a Dose-Response...

Area of Science:

• Exercise Physiology
• Sports Science
• Human Kinetics

Background:

• Optimizing resistance training (RT) protocols is crucial for maximizing strength and hypertrophy.
• Understanding the dose-response relationship between training volume and adaptations is essential for evidence-based programming.

Purpose of the Study:

• To compare the effects of progressively increasing lower-limb training volume versus a constant volume on strength and muscle hypertrophy in resistance-trained males.
• To investigate the impact of adding four or six sets every two weeks on lower-limb adaptations.

Main Methods:

• Thirty-one resistance-trained males were randomized into three groups: constant volume (CG), four-set progression (4SG), or six-set progression (6SG).
• Training involved lower-limb exercises performed twice weekly for 12 weeks, with progressive volume increases in 4SG and 6SG.
• Assessments included one-repetition maximum (1RM) strength, vastus lateralis cross-sectional area, and thigh muscle thickness.

Main Results:

• The six-set progression group (6SG) showed significantly greater 1RM strength gains compared to the four-set progression (4SG) and constant volume (CG) groups.
• The 4SG group also demonstrated greater strength improvements than the CG group.
• No significant differences in muscle cross-sectional area or thickness were observed between groups, though a potential dose-response trend was noted.

Conclusions:

• Progressively increasing lower-limb training volume by adding sets every two weeks leads to superior strength gains in trained individuals.
• While higher volumes may offer marginal hypertrophic advantages, the evidence is not definitive and warrants further investigation.
• These findings suggest that periodized volume increases can be an effective strategy for enhancing lower-body strength.