Hypertrophy Training Research Articles

Effects of Two Types of Resistance Training Modalities (Hypertrophy vs. Contrast Training) on Bone Parameters in a Group of Healthy Elderly Women

The aim of the present study was to explore the effects of two types of resistance training modalities (hypertrophy training vs. contrast training) on bone health parameters in a group of healthy elderly women. Forty-nine healthy elderly women whose ages range between 60 and 70 years were included in this study. The study population was randomly divided into three groups: hypertrophy training group (HTG; n=16), contrast training group (CTG; n=16) and control group (CG; n=17). Bone mineral density (BMD) values at the whole body (WB), lumbar spine (L1-L4), total hip (TH) and femoral neck (FN) were measured by DXA before and after 12 months of resistance training. Composite indices of femoral neck strength were calculated. WB BMD, L1-L4 BMD, TH BMD and FN BMD increased in the contrast training group. WB BMD and L1-L4 BMD increased in the hypertrophy training group, while TH BMD and FN BMD remained unchanged. Significant decreases in WB BMD, L1-L4 BMD, TH BMD and FN BMD were observed in the control group. The contrast training group showed the highest improvements in BMD values compared to the two other groups. Both experimental groups (HTG and CTG) showed similar significant improvements in composite indices of femoral neck strength and muscular strength. In conclusion, contrast training and hypertrophy training can stimulate bone gain at clinically important sites of osteoporotic fractures in elderly women.

Musculoskeletal Hypertrophy Training for Overweight and Obesity

The present research is an exploratory, descriptive, and documentary study that aimed to analyze the impact of musculoskeletal hypertrophy training on the improvement of overweight and obesity. Different sources of information were reviewed: Google Scholar, Science Direct, PubMed, Springer, among others. A total of 19 articles related to training for hypertrophy, musculoskeletal, overweight and obesity were reviewed. The most salient findings were that training for skeletal muscle hypertrophy and muscle mass development is beneficial to health in overweight and obese populations. The problems faced by overweight and obese individuals when attempting to improve their current health status were broadly identified, with one of the main causes being cultural ignorance of the benefits of hypertrophy-focused strength training.

Changes in Skeletal Muscle Protein Metabolism Signaling Induced by Glutamine Supplementation and Exercise.

To evaluate the effects of resistance exercise training (RET) and/or glutamine supplementation (GS) on signaling protein synthesis in adult rat skeletal muscles. The following groups were studied: (1) control, no exercise (C); (2) exercise, hypertrophy resistance exercise training protocol (T); (3) no exercise, supplemented with glutamine (G); and (4) exercise and supplemented with glutamine (GT). The rats performed hypertrophic training, climbing a vertical ladder with a height of 1.1 m at an 80° incline relative to the horizontal with extra weights tied to their tails. The RET was performed three days a week for five weeks. Each training session consisted of six ladder climbs. The extra weight load was progressively increased for each animal during each training session. The G groups received daily L-glutamine by gavage (one g per kilogram of body weight per day) for five weeks. The C group received the same volume of water during the same period. The rats were euthanized, and the extensor digitorum longus (EDL) muscles from both hind limbs were removed and immediately weighed. Glutamine and glutamate concentrations were measured, and histological, signaling protein contents, and mRNA expression analyses were performed. Supplementation with free L-glutamine increased the glutamine concentration in the EDL muscle in the C group. The glutamate concentration was augmented in the EDL muscles from T rats. The EDL muscle mass did not change, but a significant rise was reported in the cross-sectional area (CSA) of the fibers in the three experimental groups. The levels of the phosphorylated proteins (pAkt/Akt, pp70S6K/p70S6K, p4E-BP1/4E-BP1, and pS6/S6 ratios) were significantly increased in EDL muscles of G rats, and the activation of p4E-BP1 was present in T rats. The fiber CSAs of the EDL muscles in T, G, and GT rats were increased compared to the C group. These changes were accompanied by a reduction in the 26 proteasome activity of EDL muscles from T rats. Five weeks of GS and/or RET induced muscle hypertrophy, as indicated by the increased CSAs of the EDL muscle fibers. The increase in CSA was mediated via the upregulated phosphorylation of Akt, 4E-BP1, p70S6k, and S6 in G animals and 4E-BP1 in T animals. In the EDL muscles from T animals, a decrease in proteasome activity, favoring a further increase in the CSA of the muscle fibers, was reported.

Effect of Using Different Intensities in Resistance Training for Muscle Hypertrophy Gains—A Narrative Review

ABSTRACT Resistance training or strength training has become one of the most popular forms of exercise, because it is the only method capable of improving physical fitness and increasing muscle mass simultaneously. Among the variables of training, the relationship between intensity and volume has been extensively addressed to enhance exercise-induced muscular hypertrophy. For many, mechanical stress is seen as a factor of greater relevance and, because high loads promote greater mechanical tension and high intensities are traditionally used to increase muscle mass. However, evidence has shown greater safety and similar results through training based on lower intensities and increased training volume. Thus, this narrative review aimed to search the current literature for evidence on using different training loads to promote muscle hypertrophy. An extensive nonsystematic literature review was conducted in the PubMed, Google Scholar and Scielo databases. It was possible to conclude that the use of high and low intensity promotes similar results in muscle hypertrophy in all groups, leading to the belief that there is greater safety and adherence to the use of lower intensities compared with close effort to concentric failure. See Video 1—Video Abstract—http://links.lww.com/SCJ/A403.

Acute Physiological Effects of Drop Set on IGF and GH in the Quadriceps Femoris Among Males in Kakamega County, Kenya

Background: Resistance training (RT) for muscle growth (hypertrophy training – HT) theoretically optimizes the mechanical tension placed on the working muscle, which may be key to activating hypertrophic mechanisms. After prolonged HT, specialized weightlifting techniques like drop set training (DS) – or lifting progressively reduced loads without recovery – may help overcome plateaus in strength and re-stimulate hypertrophy, but physiological evidence to potentially support this hypothesis or the efficacy of implementing an acute drop set protocol in comparison to maintaining a standard hypertrophy training program is lacking. Objective: This objective of this study was to assess the levels of plasma growth hormone, and IGF during drop set and concentric exercises. Methods: The study used a randomized controlled, counterbalanced, repeated measures design. A repeated measures design was used to minimize the inter-individual variability of the hypertrophic response to resistance training. Thirty young males participated in a randomized, counterbalanced, within-subjects design, a DS protocol (4 sets, 4 loads/set, 75-30% 1RM, minimal recovery between loads, 3-minute recovery intervals between sets) and, separated by at least 7 days, a HT protocol (4 sets, 75% 1RM, 3-minute recovery intervals between sets). Data was analyzed using a 2 (Training Type: DS, HT, levels of quadriceps muscle hypertrophy) ´ 2 (Time: pre-exercise, post-exercise) repeated measures ANOVA to test the differences in concentrations of IGF-1 and GH during DS and HT at the specified time points. Results: The study found that there was a significant difference in IGF 1 levels before and after the exercise for both groups (Drop set and concentric exercise), with a p-value of .007. The interaction effect between the within-subjects factor (IGF 1 pre and post) and group was also significant. The results showed that there was a significant difference in GH levels before and after the exercise for both groups (Drop set and concentric exercise), with a p-value of < .001. For the Drop set group, GH pre was also significantly lower than GH post. It can be concluded that both the drop set and concentric exercise techniques have an impact on the levels of IGF 1, and GH in the quadriceps femoris. The study recommends that physical trainers and fitness professionals should consider using the Drop set exercise technique in their training programs for clients who are looking to improve their performance.

Muscle hypertrophy training does not suppress the GH/IGF axis in young adult males.

This study aimed to analyze the expression of the IGF type-1 receptor gene (IGF-1r) and IGF-I, GH, testosterone, and IGFBP-3 concentrations in young people subjected to 10weeks of muscle hypertrophy training. IGF-1r expression, serum concentrations of IGF-I, IGFBP-3, GH, and total testosterone, as well as body composition, fat percentage, and body mass index, were determined for 22 healthy young males at three moments of resistance training (first, fifth, and tenth week of training). Throughout the 10weeks of training, a reduction was observed in the relative expression of the IGF-1r gene (2-ΔΔCT) and an increase in IGF-I and GH concentrations. A reduction in total testosterone concentrations was detected during the recovery period in the fifth week. The IGFBP-3 concentrations did not change throughout the training. The resistance training protocol prescribed for muscle hypertrophy did not suppress the GH-IGF-I axis, but it did cause alterations in IGF-1r gene expression and in IGF-I kinetics compatible with increased IGF bioactivity.

The Ultimate Guide for Selecting Repetition Tempos

Apply it! By reading this article, you will learn: • Repetition tempo, which is sometimes referred to as repetition duration, describes movement velocity during eccentric, isometric, and concentric phases of one repetition. Thus, repetition tempo plays a major role in set duration, which is commonly referred to as time under tension (TUT). • When a general population client is training for hypertrophy, the effective duration range for one repetition is 0.5 to 8 seconds. The key is making sure your client is training close to momentary muscular failure. When strength is the primary goal, there is evidence that repetition durations of less than 1 to 20 seconds are effective. Although power can be improved with a variety of tempos, a 2-second eccentric duration followed by a maximal speed concentric duration (i.e., “X”) is the most effective. • For those working with elderly patients, strength, power, and physical function can be improved with 3/3- and 3/X-second tempos, but the latter is most effective. • For those working with patients in cardiac rehabilitation or patients with cardiovascular disease, it is important to keep TUT short, which is accomplished by using faster repetition tempos (e.g., 1/1 vs. 2/2 seconds).

Comparison of the effects of long-lasting static stretching and hypertrophy training on maximal strength, muscle thickness and flexibility in the plantar flexors

Maximal strength measured via maximal voluntary contraction is known as a key factor in competitive sports performance as well as injury risk reduction and rehabilitation. Maximal strength and hypertrophy are commonly trained by performing resistance training programs. However, literature shows that long-term, long-lasting static stretching interventions can also produce significant improvements in maximal voluntary contraction. The aim of this study is to compare increases in maximal voluntary contraction, muscle thickness and flexibility after 6 weeks of stretch training and conventional hypertrophy training. Sixty-nine (69) active participants (f = 30, m = 39; age 27.4 ± 4.4 years, height 175.8 ± 2.1 cm, and weight 79.5 ± 5.9 kg) were divided into three groups: IG1 stretched the plantar flexors continuously for one hour per day, IG2 performed hypertrophy training for the plantar flexors (5 × 10–12 reps, three days per week), while CG did not undergo any intervention. Maximal voluntary contraction, muscle thickness, pennation angle and flexibility were the dependent variables. The results of a series of two-way ANOVAs show significant interaction effects (p < 0.05) for maximal voluntary contraction (ƞ2 = 0.143–0.32, p < 0.006), muscle thickness (ƞ2 = 0.11–0.14, p < 0.021), pennation angle (ƞ2 = 0.002–0.08, p = 0.077–0.625) and flexibility (ƞ2 = 0.089–0.21, p < 0.046) for both the stretch and hypertrophy training group without significant differences (p = 0.37–0.99, d = 0.03–0.4) between both intervention groups. Thus, it can be hypothesized that mechanical tension plays a crucial role in improving maximal voluntary contraction and muscle thickness irrespective whether long-lasting stretching or hypertrophy training is used. Results show that for the calf muscle, the use of long-lasting stretching interventions can be deemed an alternative to conventional resistance training if the aim is to increase maximal voluntary contraction, muscle thickness and flexibility. However, the practical application seems to be strongly limited as a weekly stretching duration of up to 7 h a week is opposed by 3 × 15 min of common resistance training.

The Effects of Exercise Training on Low Back/Pelvic Girdle Pain During Pregnancy: A Systematic Review

Background: Forty-five percent of pregnant women report moderate to severe low back and/or pelvic girdle pain (LBP/PGP) during pregnancy. Exercise, specifically muscular fitness training, is effective for the prevention and treatment of LBP/PGP in the general population. However, its efficacy during pregnancy is unknown. Objectives: The goal of this review is to examine the evidence supporting muscular fitness training for prevention and treatment of LBP/PGP during pregnancy. Study Design: A systematic review. Methods: A systematic review was conducted from February 2021 to June 2022 using online databases and hand searching. Randomized control trials were included if the population was pregnant women, the intervention was exercise training, the comparison was a nonexercise control group, and the outcome was LBP/PGP. A risk of bias analysis using the Cochran Risk of Bias (RoB) tool and quality assessment were performed using the GRADE method. The included articles were compiled into exercise types for comparison. Results: Of the 1707 articles found, 26 (n = 3946 pregnant women) were included in the final analysis after removing duplicates, articles that did not meet inclusion criteria, and articles unavailable in English. Seventeen out of 26 articles found that exercise during pregnancy had a positive effect on pain, but the quality of the studies ranged from very low to moderate. None of the included articles utilized strength training for muscular fitness, 2 used hypertrophy training, and the remaining articles utilized muscular endurance programs for muscular fitness. Conclusion: Strength and hypertrophy training for LBP/PGP during pregnancy is largely unknown and understudied; however, many other modes of exercise for muscular endurance improved pain. More research is warranted to determine the benefits of traditional strength and hypertrophy training for LBP/PGP management during pregnancy.

THE ROLE OF STRENGTH TRAINING IN PREVENTING MUSCULOSKELETAL INJURIES AMONG FEMALE AND MALE SOCCER PLAYERS

Introduction The occurrence of sports injuries among soccer players causes both financial and health losses, which is why preventing them is crucial. Science should provide reliable data on how different interventions affect the occurrence of sports injuries among athletes. Aim The review aims to analyse the quality of evidence proofed by the studies on the effectiveness of strength training in preventing sports injuries in soccer players. Material and methods Five databases were used in the review: Web of Science, Embase, Cochrane Library, Academic Search Ultimate, and Pubmed. Keywords used included: soccer players, strength training, hypertrophy training, protocol, injury rate, burden, and prevalence. Quality evaluation of studies found was performed using PEDro scale. Results Of the 646 studies researched, only 4 met the criteria of being applicable to this systematic review. Conclusions All four studies confirmed the decrease in the number of injuries and absence days per 1000h of exposure due to strength training; nonetheless, the lack of standardized protocol based on knowledge efficient at building strength makes the conclusion unreliable.

The Effects of Different Relative Loads in Weight Training on Acceleration and Acceleration from Flying Starts.

The purpose of this review was to examine how different relative loads in weight training can improve acceleration over 10 m from a standing or flying start. A systematic review of the literature was undertaken using the following databases: PubMed, MedLine, Google Scholar, and SPORTDiscus. Studies were eligible if they met the following criteria: (1) participants were at least 15 years or older and healthy and injury free, (2) the study included at least one exercise for the lower body with a strength training frequency of at least once a week and included a training period of at least four weeks, and (3) interventions with clear pre- and post-test results on 10 m sprint or 10 m flying start are stated. Non-English-language articles were excluded. Percent change and between-group effect size (ES) were calculated to compare the effects of different training interventions. Forty-nine studies met the inclusion criteria. The results were categorized into four groups: (1) explosive weight training with light loads at 30–60% of 1-RM, (2) explosive weight training with moderate loads at 60–85% of 1-RM, (3) maximal weight training at 85–100% of 1-RM, and (4) hypertrophy training at 60–85% of 1-RM. At 10 m, all methods of weight training demonstrated improvements, and maximal weight training demonstrated the highest results with a large ES, while other approaches varied from very small to moderate ES. Weight training showed little progression with a significantly lower effect on flying start across all training methods, except for one group that trained power cleans (hypertrophy) where progress was large. To improve acceleration over the first 10 m, this review demonstrated maximal weight training as the preferred training method. For athletes with a pre-existing high level of strength, it could be more appropriate to use explosive training with light loads or a combination of the two. To a lesser extent, acceleration from a flying start could be improved using both training methods as well.

Effect of Repetition Duration—Total and in Different Muscle Actions—On the Development of Strength, Power, and Muscle Hypertrophy: A Systematic Review

ABSTRACT The aim of this systematic review was (a) to identify the articles that have differentiated muscle action duration (MAD) in the eccentric (ECC) and concentric (CON) muscle action regimen during resistance training (RT) programs and (b) to analyze how MAD affects strength, power, and muscle hypertrophy adaptations. Twenty-four studies were included from 3 electronic databases. The results showed that the RT protocols with medium ECC MAD and fast CON MAD, specifically cadences 2–4/0/1/0, produced the highest improvement values for the development of maximum dynamic strength, both in trained (18–24%) and untrained subjects (10–14%). For the development of maximum power, a medium total repetition MAD of less than 4 seconds and slow total repetition MAD, less than 8 seconds, seems suitable for untrained and trained subjects, respectively, with the condition that CON MAD is explosive or fast (cadence 4–8/0/max-3/0). Finally, muscle hypertrophy could be improved with a total repetition MAD less than 8 seconds in both trained and untrained subjects. The optimal timing of each muscle action to maximize hypertrophic training results is still not entirely clear. In conclusion, the prescription of the MAD, total and phase specific, should be planned according to the adaptations desired in untrained and trained individuals.

Quadriceps muscle size changes following exercise in anterior cruciate ligament reconstructed limbs: A systematic review

Anterior cruciate ligament (ACL) injury and reconstructive surgery is known to cause long-term negative impacts on quadriceps muscle size. With the known link between reduced muscle size and the health and functioning of the knee joint, it is important rehabilitation programs aim to restore quadriceps mass as safely and quickly as possible. However, a comprehensive review of interventions investigating the impact of training interventions on quadriceps muscle size in ACL-reconstructed individuals has yet to be undertaken. Therefore, this article systematically reviews the evidence investigating training interventions that aim to improve quadriceps size in ACL-reconstructed individuals. A literature search was performed in MEDLINE, SPORTDiscus, CINAHL, and Web of Science. Observational and experimental studies investigating training interventions impact on quadriceps muscle size in ACL-reconstructed individuals were included. Risk-of-bias assessment (Downs and Black) was completed on included studies, data was extracted, and a best evidence synthesis was undertaken. 718 articles were returned in the initial search; following screening, six articles were included in this review. Results from the best evidence synthesis suggest there is moderate evidence for eccentrically biased training to increase quadriceps size. Both traditional resistance training and blood flow restriction training showed conflicting results for improving quadriceps size. However, the results for traditional resistance training and blood flow restriction training may have been limited by differing imaging methods across included studies. This review highlights the positive changes in quadriceps size seen following traditional, eccentrically biased and blood flow restriction exercise interventions in ACL-reconstructed limbs, despite the limited number of studies. Further work is needed to identify and optimize the best practice for hypertrophic training in these individuals.

A Metabolic Profile of Peripheral Heart Action Training

ABSTRACT Purpose: Peripheral heart action (PHA) is a style of circuit training that alternates upper and lower body resistance exercises with minimal rest between sets. The purpose of this study was to compare the metabolic demands of PHA to traditional hypertrophy training (TRAD) and to provide between sex comparison for both types of resistance training (RT). Methods: Twenty resistance-trained individuals underwent two bouts of volume-load matched RT: PHA and TRAD. We measured oxygen uptake (VO2), heart rate (HR), blood lactate (BL) concentration, rating of perceived exertion (RPE), excess post-exercise oxygen consumption (EPOC), and duration of each session. Results: PHA elicited significantly greater %VO2max (p < .001), %HRmax (p < .001), RPE (p < .001), and EPOC (p < .001) compared to TRAD. PHA was also completed in less time (p < .001). Compared to TRAD, BL was significantly higher at mid-exercise (p < .001), post-exercise (p < .001), and 5-min post-exercise (p < .001) during PHA. There were no between-sex differences for BL at any time-point for TRAD. However, during PHA, BL was significantly higher for males at mid-exercise (p = .04), post-exercise (p = .02), and 5-min post-exercise (p = .002). No between-sex differences were detected for HR, VO2, RPE, or duration for either style of RT. Conclusions: PHA is a time-effective and metabolically demanding circuit that may lead to strength and cardiorespiratory adaptations. Males produced more BL than females during PHA, but not TRAD, suggesting that they incurred more metabolic stress during the bout of circuit training.

Periodized Resistance Training With and Without Functional Training Improves Functional Capacity, Balance, and Strength in Parkinson's Disease.

Strand, KL, Cherup, NP, Totillo, MC, Castillo, DC, Gabor, NJ, and Signorile, JF. Periodized resistance training with and without functional training improves functional capacity, balance, and strength in Parkinson's disease. J Strength Cond Res 35(6): 1611-1619, 2021-Periodized progressive resistance training (PRT) is a common method used to improve strength in persons with Parkinson's disease (PD). Many researchers advocate the addition of functional training to optimize translation to activities of daily living; however, machine-based PRT, using both force and velocity training components, may elicit similar benefits. Thirty-five persons with PD (Hoehn and Yahr I-III) were randomized into a strength, power, and hypertrophy (SPH; n = 17) or strength, power, and functional (SP + Func; n = 18) group, training 3 times weekly for 12 weeks. Both groups performed machine-based strength and power training on days 1 and 2 each week, respectively; whereas, on day 3, SPH group performed machine-based hypertrophy training and SP + Func group performed functional training. Functional performance was tested using the timed up and go, 30-second sit-to-stand (30-s STS), gallon-jug shelf-transfer, and seated medicine ball throw (SMBT) tests. Balance (Mini-BESTest), strength, motor symptoms (UPDRS-III), quality of life, and freezing of gait (FOG) were also assessed. Repeated measures analysis of variance revealed a main effect for time (p ≤ 0.05) with significant improvements for the sample in the 30-s STS (p = 0.002), SMBT (p = 0.003), Mini-BESTest (p < 0.001), upper-body strength (p = 0.002) and lower-body strength (p < 0.001). A significant group × time interaction was seen for FOG, with SP + Func alone showing improvement (p = 0.04). Furthermore, the SPH group produced a clinically important difference for the UPDRS-III (mean difference = 4.39, p = 0.18). We conclude that both exercise strategies can be equally effective at improving functional capacity, balance, and muscular strength in individuals with PD. In addition, FOG and motor symptoms may be targeted through SP + Func and SPH, respectively. The results provide options for individualized exercise prescriptions.

Is stronger better? Influence of a strength phase followed by a hypertrophy phase on muscular adaptations in resistance-trained men

ABSTRACT Although used by resistance-trained individuals, it is unknown if increasing muscle strength prior to hypertrophy training leads to greater muscle growth and strength gains. We investigated muscle thickness and maximum strength in 26 resistance-trained men who were randomly assigned to either: STHT, consisted in a 3-week strength-oriented training period (4x1-3 repetition maximum [RM]) prior to a 5-week hypertrophy-oriented period (4x8-12RM), or HT, which comprised an 8-week hypertrophy-oriented training period. Vastus lateralis muscle thickness, and back squat and leg-press 1-RM were assessed at pre, third week, and after 8 weeks of training. When pre-to-post changes are compared, STHT induced greater muscle growth (p = 0.049; 95%CI = 0.15–3.2%; d = 0.81) and strength gains in the back squat (p = 0.015; 95%CI = 1.5–13%; d = 1.05) and leg-press 45° (p = 0.044; 95%CI = 0.16–9.9%; d = 0.79) compared to HT. Our results support the use of a period to increase muscle strength prior to an HT to increase muscle thickness and maximum strength in resistance-trained men.

Emphasizing Task-Specific Hypertrophy to Enhance Sequential Strength and Power Performance.

While strength is indeed a skill, most discussions have primarily considered structural adaptations rather than ultrastructural augmentation to improve performance. Altering the structural component of the muscle is often the aim of hypertrophic training, yet not all hypertrophy is equal; such alterations are dependent upon how the muscle adapts to the training stimuli and overall training stress. When comparing bodybuilders to strength and power athletes such as powerlifters, weightlifters, and throwers, while muscle size may be similar, the ability to produce force and power is often inequivalent. Thus, performance differences go beyond structural changes and may be due to the muscle’s ultrastructural constituents and training induced adaptations. Relative to potentiating strength and power performances, eliciting specific ultrastructural changes should be a variable of interest during hypertrophic training phases. By focusing on task-specific hypertrophy, it may be possible to achieve an optimal amount of hypertrophy while deemphasizing metabolic and aerobic components that are often associated with high-volume training. Therefore, the purpose of this article is to briefly address different types of hypertrophy and provide directions for practitioners who are aiming to achieve optimal rather than maximal hypertrophy, as it relates to altering ultrastructural muscular components, to potentiate strength and power performance.

Effect of Protein and Carbohydrate Combined with Resistance Training on Muscular Adaptation

The purpose was to compare the effects of protein (whey protein) and carbohydrate supplementation and protein alone both combined with resistance training on muscle strength, muscle mass and total training volume progression in untrained young men. Resistance training was performed using the leg press and knee extension until concentric failure (8-12 repetition maximum), three times a week for eight weeks. Muscle strength and muscle cross-sectional area were assessed before and after training. Total training volume progression was calculated considering the first and eighth week. Seventeen men completed the study (protein and carbohydrate, n=9, age 23.44 ± 4.56 years, weight: 62.13±6.17 kg, height: 1.75±0.02 m, body mass index: 20.29±2.08 kg/m2; protein, n=8, age 24.63±2.39 years, weight: 69.01±5.57 kg, height: 1.77±0.07 m; body mass index: 21.64±1.05 kg/m2. Both protocols showed similar increases in muscle strength (effect size: protein and carbohydrate=1.28; protein=0.97; p<0.001), muscle cross sectional area (effect size: protein and carbohydrate=0.66; protein=0.47; p<0.001) and total training volume progression (effect size: protein and carbohydrate=2.68; protein=1.63; p<0.001) after training. No differences were found between groups p>0.05). Protein and carbohydrate supplementation combined with resistance training does not induce greater gains in muscle strength, hypertrophy and total training volume compared to resistance training combined with protein alone in untrained individuals.

Comparación entre el efecto de la dieta cetogénica y la dieta alta en hidratos de carbono en el aumento de la masa y la fuerza muscular

&#x0D; La evidencia científica muestra la importancia de la nutrición en la hipertrofia muscular, especialmente con el objetivo de lograr un balance energético positivo entre la ingesta alimentaria y el consumo de energía, siempre y cuando haya una buena ingesta de proteínas. Diversos estudios demuestran que la combinación de ejercicio contra resistencia con un sobreaporte energético produce ganancias en la masa corporal magra. Sin embargo, no está clara la cantidad exacta de todos los macronutrientes. 10 varones con más de 2 años de experiencia en entrenamiento sistemático de la fuerza, fueron divididos en 2 grupos de 5 sujetos, un grupo sometido a dieta cetogénica y el otro a una dieta con alto porcentaje de carbohidratos, y los dos durante 8 semanas. Ambas dietas produjeron un aumento significativo en el porcentaje de masa muscular y en el 1RM de press banca y sentadilla, siendo este aumento más destacado en la dieta rica en carbohidratos. Además, la dieta cetogénica destacó por la disminución significativa del porcentaje de grasa y de peso graso. Por tanto, ambas dietas estarían indicadas para personas que quieren mejorar su masa muscular y fuerza llevando a cabo entrenamiento de hipertrofia. Sin embargo, si se busca más fines estéticos, la dieta cetogénica podría aportar algo más de resultados, y si hay un objetivo más de mejora de la fuerza, sería más recomendable una dieta rica en hidratos de carbono.&#x0D;

Whey protein supplementation in muscle hypertrophy

Abstract Introduction The nutritional intake in the context of a hypertrophy training can affect body composition, the increase of muscle mass and strength. Whey protein seems to promote a reduction in body fat, improve hypertrophy, and other potential health benefits. This protein is one of the highest quality proteins due to its amino acid content (especially leucine) and to the rapid digestibility. Whey protein consumption has a robust ability to stimulate muscle protein synthesis. There are 3 types of whey protein: controlled, insulated and hydrolysed. Objectives The goal of this research is verifying the efficacy of the use of whey protein supplementation in athletes seeking muscle strength and mass gain. Methodology * We analysed scientific articles from 2014 to 2019, based on Pubmed and Google scholar. Keywords such as whey protein, supplement, hypertrophy, muscle mass and nutrition were used. Results From scientific research, six articles were analysed. Thus, it is estimated the analysis of 13 men under the age of 18 years and under 30 years of age. Only men with a percentage of fat mass less than or equal to 23% were selected. Two groups were created: the control group that consumed carbohydrate supplements and the experimental group that consumed 36g/day whey protein. Both groups performed 3 sessions/week of resistance training, and the used dose of protein derived from the diet was 1.4g/Kg/day. Both groups experienced gains in strength, 1 maxi (RM) and fat-free mass (FFM). However, the experimental group had an extra 9% and 27% in 1RM and FFM respectively compared to the control group. Conclusion In short, supplementation with whey protein contributes to the increase of muscle mass and strength in athletes whose training (frequency, volume and duration) and diet are suitable for this purpose.