Related Experiment Video
Updated: Jun 7, 2025
Author Spotlight: Exploring the Impact of Reduced Resistance Exercise Volume on Metabolic Health
Published on: December 1, 2023
Increasing set volume relative to baseline does not augment skeletal muscle adaptations when compared to maintenance
Enrique N Moreno1, Danielle T Sampson1, Elias C Figueroa1
1Department of Educational and Psychological Studies, USF Muscle Lab, Exercise Science Program, University of South Florida, Tampa, FL, USA.
Purpose:
This study compared the effects of prescribing an increased number of sets relative to baseline (ITV) to a maintenance of baseline training volume (BTV), in previously trained individuals.
Methods:
Forty-two adults with more than 6 months of elbow flexion resistance training experience had each arm randomized to either the ITV or BTV condition. Participants performed 2-weekly sessions of unilateral standing dumbbell elbow flexion exercise for 12 weeks, 8 of which were supervised. Muscle thickness of the elbow flexors at 50, 60, and 70% the distance of the upper arm and one repetition-maximum (1RM) strength for the unilateral standing dumbbell elbow flexion exercise were assessed pre- and post-intervention.
Results:
For the 50% site, there was no evidence that the changes were different between BTV and ITV [∆BTV vs ∆ITV (cm) = 0.022 (95% CI - 0.096, 0.140)]. However, there was evidence that both conditions observed a greater change compared to the control. For the 60% site, there was no evidence that the changes were different between BTV and ITV [∆BTV vs ∆ITV (cm) = - 0.010 (95% CI - 0.155, 0.96)]. However, there was evidence that both conditions observed a greater change compared to the control. For the 70% site, there was no evidence that the changes were different between BTV and ITV [∆BTV vs ∆ITV (cm) = 0.004 (95% CI - 0.092, 0.101)]. However, there was evidence that both conditions observed a greater change compared to the control. For changes in 1RM, there was evidence that the change was greater in the BTV [∆BTV vs ∆Control (kg) = 1.915 (95% CI 1.219, 2.611)] and ITV [∆ITV vs ∆Control (kg) = 1.780 (95% CI 1.084, 2.475)] conditions compared to control.
Conclusion:
Prescribing an increased dose of sets relative to baseline did not augment muscular adaptations when compared to a maintenance of BTV, in recreationally trained individuals. Both training conditions were similarly effective in promoting significant increases in muscle thickness and 1RM strength of the elbow flexors.
More Related Videos
Related Concept Videos
01:27Exercise and Muscle Performance
Endurance exercises
Endurance exercises involve running, swimming, or cycling, which require repetitive movements with low force output. When a person engages in endurance exercise, a few noticeable changes occur in their skeletal muscles. For instance, the number of capillaries...
01:20Exercise and Cardiovascular Response
Light to moderate physical activity initiates a series of interconnected responses in the body. The heart rate modestly increases in anticipation of the workout, followed by widespread vasodilation as oxygen consumption by skeletal muscles increases. This results in decreased peripheral resistance, increased capillary blood flow, and accelerated...
01:17Exercise and Cardiac Output
Sustained exercise increases the muscles' oxygen demand, which can be...
01:22Muscle Stimulation Frequency
Wave summation
At low firing rates, motor neurons induce individual twitch contractions in muscle fibers. These twitches...
01:24Muscle Recovery and Fatigue
01:27Regulation of Stroke Volume
Preload refers to the degree of stretch on the heart before it contracts. It's analogous to the stretching of a rubber band; the more it's stretched, the more forcefully it snaps back. This concept is encapsulated in the Frank-Starling law of the...