Abstract
This investigation compared the effect of high-volume (VOL) versus high-intensity (INT) resistance training on stimulating changes in muscle size and strength in resistance-trained men. Following a 2-week preparatory phase, participants were randomly assigned to either a high-volume (VOL; n = 14, 4 × 10–12 repetitions with ∼70% of one repetition maximum [1RM], 1-min rest intervals) or a high-intensity (INT; n = 15, 4 × 3–5 repetitions with ∼90% of 1RM, 3-min rest intervals) training group for 8 weeks. Pre- and posttraining assessments included lean tissue mass via dual energy x-ray absorptiometry, muscle cross-sectional area and thickness of the vastus lateralis (VL), rectus femoris (RF), pectoralis major, and triceps brachii muscles via ultrasound images, and 1RM strength in the back squat and bench press (BP) exercises. Blood samples were collected at baseline, immediately post, 30 min post, and 60 min postexercise at week 3 (WK3) and week 10 (WK10) to assess the serum testosterone, growth hormone (GH), insulin-like growth factor-1 (IGF1), cortisol, and insulin concentrations. Compared to VOL, greater improvements (P < 0.05) in lean arm mass (5.2 ± 2.9% vs. 2.2 ± 5.6%) and 1RM BP (14.8 ± 9.7% vs. 6.9 ± 9.0%) were observed for INT. Compared to INT, area under the curve analysis revealed greater (P < 0.05) GH and cortisol responses for VOL at WK3 and cortisol only at WK10. Compared to WK3, the GH and cortisol responses were attenuated (P < 0.05) for VOL at WK10, while the IGF1 response was reduced (P < 0.05) for INT. It appears that high-intensity resistance training stimulates greater improvements in some measures of strength and hypertrophy in resistance-trained men during a short-term training period.
Highlights
For the quality of this work, I would like to thank Dr Jay Hoffman, who has been an inspiration and my guide since before I entered this field
Blood samples were collected at baseline, immediately post, 30min post, and 60min post-exercise at week 3 (WK3) and week 10 (WK10), to assess plasma/serum testosterone, growth hormone (GH), insulin-like growth factor-1 (IGF1), cortisol (CORT), and insulin
The general recommendation that high volume, low rest training programs are optimal for stimulating muscle growth is based to a large extent on empirical evidence suggesting that this training paradigm is generally seen among bodybuilders (Hackett, Johnson, & Chow, 2013), and by scientific investigations that provide evidence indicating greater changes in muscle hypertrophy as the volume of the workout increases
Summary
For the quality of this work, I would like to thank Dr Jay Hoffman, who has been an inspiration and my guide since before I entered this field. In consideration of the lack of any strong relationship demonstrated in the anabolic hormonal response to resistance exercise and muscle growth, several investigators have begun to question the theoretical basis of high volume, low rest resistance training programs for maximizing muscle hypertrophy (Schoenfeld, 2013; Schroeder et al, 2013). An alternative argument being raised is based upon the suggestion that a greater mechanical stress, associated with higher intensity training programs, may activate more fibers and provide a greater stimulus to muscle growth than the greater metabolic stress associated with high volume training (Barash, Mathew, Ryan, Chen, & Lieber, 2004; Brentano & Martins, 2011; Clarkson et al, 1992; Ratamess et al, 2009)
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