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Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods

Author

Listed:
  • Michal Krzysztofik

    (Institute of Sport Sciences, Jerzy Kukuczka Academy of Physical Education in Katowice, ul. Mikolowska 72a, 40-065 Katowice, Poland)

  • Michal Wilk

    (Institute of Sport Sciences, Jerzy Kukuczka Academy of Physical Education in Katowice, ul. Mikolowska 72a, 40-065 Katowice, Poland)

  • Grzegorz Wojdała

    (Institute of Sport Sciences, Jerzy Kukuczka Academy of Physical Education in Katowice, ul. Mikolowska 72a, 40-065 Katowice, Poland)

  • Artur Gołaś

    (Institute of Sport Sciences, Jerzy Kukuczka Academy of Physical Education in Katowice, ul. Mikolowska 72a, 40-065 Katowice, Poland)

Abstract

Background: Effective hypertrophy-oriented resistance training (RT) should comprise a combination of mechanical tension and metabolic stress. Regarding training variables, the most effective values are widely described in the literature. However, there is still a lack of consensus regarding the efficiency of advanced RT techniques and methods in comparison to traditional approaches. Methods: MEDLINE and SPORTDiscus databases were searched from 1996 to September 2019 for all studies investigating the effects of advanced RT techniques and methods on muscle hypertrophy and training variables. Thirty articles met the inclusion criteria and were consequently included for the quality assessment and data extraction. Results: Concerning the time-efficiency of training, the use of agonist–antagonist, upper–lower body supersets, drop and cluster sets, sarcoplasma stimulating training, employment of fast, but controlled duration of eccentric contractions (~2s), and high-load RT supplemented with low-load RT under blood flow restriction may provide an additional stimulus and an advantage to traditional training protocols. With regard to the higher degree of mechanical tension, the use of accentuated eccentric loading in RT should be considered. Implementation of drop sets, sarcoplasma stimulating training, low-load RT in conjunction with low-load RT under blood flow restriction could provide time-efficient solutions to increased metabolic stress. Conclusions: Due to insufficient evidence, it is difficult to provide specific guidelines for volume, intensity of effort, and frequency of previously mentioned RT techniques and methods. However, well-trained athletes may integrate advanced RT techniques and methods into their routines as an additional stimulus to break through plateaus and to prevent training monotony.

Suggested Citation

  • Michal Krzysztofik & Michal Wilk & Grzegorz Wojdała & Artur Gołaś, 2019. "Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods," IJERPH, MDPI, vol. 16(24), pages 1-14, December.
  • Handle: RePEc:gam:jijerp:v:16:y:2019:i:24:p:4897-:d:294249
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    Citations

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    Cited by:

    1. Gopal Nambi & Mshari Alghadier & Faizan Zaffar Kashoo & Osama R. Aldhafian & Naif A. Nwihadh & Ayman K. Saleh & Mohamed A. Omar & Tohamy G. T. Hassan & Mohamed Nagah Ahmed Ibrahim & Hassan Fathy El Be, 2022. "Effects of Virtual Reality Exercises versus Isokinetic Exercises in comparison with Conventional Exercises on the Imaging Findings and Inflammatory Biomarker Changes in Soccer Players with Non-Specifi," IJERPH, MDPI, vol. 20(1), pages 1-14, December.
    2. Natalia Wołoszyn & Justyna Brożonowicz & Joanna Grzegorczyk & Justyna Leszczak & Andrzej Kwolek & Agnieszka Wiśniowska-Szurlej, 2023. "The Impact of Physical Exercises with Elements of Dance Movement Therapy on Anthropometric Parameters and Physical Fitness among Functionally Limited Older Nursing Home Residents," IJERPH, MDPI, vol. 20(5), pages 1-17, February.
    3. Andra Muhu & Henri Tilga, 2023. "Strength Training Habits and Awareness of Its Recommendations among 18–63-Year-Old Adults," Sustainability, MDPI, vol. 15(6), pages 1-16, March.
    4. Michal Krzysztofik & Michal Wilk & Aleksandra Filip & Piotr Zmijewski & Adam Zajac & James J. Tufano, 2020. "Can Post-Activation Performance Enhancement (PAPE) Improve Resistance Training Volume during the Bench Press Exercise?," IJERPH, MDPI, vol. 17(7), pages 1-10, April.
    5. Tatiana Moro & Giuseppe Marcolin & Antonino Bianco & Francesco Bolzetta & Linda Berton & Giuseppe Sergi & Antonio Paoli, 2020. "Effects of 6 Weeks of Traditional Resistance Training or High Intensity Interval Resistance Training on Body Composition, Aerobic Power and Strength in Healthy Young Subjects: A Randomized Parallel Tr," IJERPH, MDPI, vol. 17(11), pages 1-15, June.
    6. Konstantin Warneke & Michael Keiner & Martin Hillebrecht & Stephan Schiemann, 2022. "Influence of One Hour versus Two Hours of Daily Static Stretching for Six Weeks Using a Calf-Muscle-Stretching Orthosis on Maximal Strength," IJERPH, MDPI, vol. 19(18), pages 1-11, September.
    7. Michal Krzysztofik & Patryk Matykiewicz & Diana Celebanska & Jakub Jarosz & Eliza Gawel & Anna Zwierzchowska, 2021. "The Acute Post-Activation Performance Enhancement of the Bench Press Throw in Disabled Sitting Volleyball Athletes," IJERPH, MDPI, vol. 18(7), pages 1-8, April.

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