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Muscle Hypertrophy and Strength Adaptations to Systematically Varying Resistance Exercises
Witalo Kassiano1, Bruna Costa1, Gabriel Kunevaliki1
1State University of Londrina.
Research Quarterly for Exercise and Sport
|October 10, 2024
Summary
Both constant and varied resistance exercises yield similar muscle growth and strength gains in young women. These findings suggest both training strategies are effective for improving muscular strength and hypertrophy.
Area of Science:
- Exercise Physiology
- Sports Science
- Human Kinetics
Background:
- Resistance training (RT) is crucial for muscular adaptations.
- Optimal RT programming, including exercise variation, is debated for maximizing hypertrophy and strength.
- Understanding the impact of varied versus constant resistance exercises is essential for effective training protocols.
Purpose of the Study:
- To compare the effects of constant resistance exercises (CON-RE) versus varied resistance exercises (VAR-RE) on muscular adaptations in young women.
- To evaluate differences in muscle thickness and muscular strength gains between CON-RE and VAR-RE protocols.
- To determine if exercise variation within RT enhances outcomes compared to a consistent exercise selection.
Main Methods:
- Seventy young women were randomized into CON-RE (n=38) or VAR-RE (n=32) groups.
- Both groups underwent 10 weeks of RT, three times per week, performing two sets of 10-15 repetitions maximum.
- Muscular adaptations were assessed via thigh muscle thickness (ultrasonography) and one-repetition maximum (1RM) strength tests.
Main Results:
- Both CON-RE and VAR-RE groups exhibited similar increases in muscle thickness across all measured thigh sites (CON-RE: +7.8-17.7%; VAR-RE: +7.5-19.3%).
- Muscular strength, measured by 1RM in leg press and leg extension, also increased similarly in both groups (CON-RE: +24.4-32.1%; VAR-RE: +29.0-30.1%).
- No statistically significant differences (p > .05) were found in hypertrophy or strength gains between the two training protocols.
Conclusions:
- Both constant and varied resistance exercise protocols are equally effective for promoting muscle hypertrophy and strength gains in young women.
- RT programming can incorporate either consistent or varied exercise selections without compromising outcomes.
- These findings support the flexibility in exercise selection for RT programs aimed at improving strength and muscle growth.
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