Is stronger better? Influence of a strength phase followed by a hypertrophy phase on muscular adaptations in resistance-trained men
Open accessAbstract
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.
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Acute and longitudinal data suggest a potential hypertrophic benefit to combining loading ranges as part of a structured RT program.
“Both acute [40,41] and longitudinal [83,84,85,86] data suggest a potential hypertrophic benefit to combining loading ranges as part of a structured RT program”
From Loading recommendations for muscle strength, hypertrophy, and local endurance: a re-examination of the repetition continuum. (2021) · cites this paper as [86]
Cites
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Resistance exercise load does not determine training-mediated hypertrophic gains in young men
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New fundamental resistance exercise determinants of molecular and cellular muscle adaptations
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“…that hypertrophy-oriented training with a wide range of loads performed to failure elicits similar muscle growth (Counts et al., 2016; Fink, Kikuchi, & Nakazato, 2018; Fink, Kikuchi, Yoshida, 2016; Jenkins et al., 2016; Lasevicius et al., 2019; Morton et al., 2016; Schoenfeld et al., 2015).”
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Schoenfeld, B. J., Grgic, J., Van Every, D. W., & Plotkin, D. L. (2021) · Sports · doi:10.3390/sports9020032 · Cited by 334 · see citing works
- Authors
- Carvalho, L., Junior, R. M., Truffi, G., Serra, A., Sander, R., De Souza, E. O., & Barroso, R.
- Affiliations
- Universidade Estadual de Campinas (UNICAMP) (BR)
- Department of Sport Sciences, School of Physical Education, University of Campinas (UNICAMP), Campinas, Brazil
- Department of Health Sciences and Human Performance, University of Tampa, Tampa, FL, USA
- Corresponding author
- Carvalho, Leonardo
- Venue
- Research in Sports Medicine
- Publisher
- Informa UK Limited
- Published
- 2020-11-26
- Volume
- 29
- Issue
- 6
- Pages
- 536-546
- ISSN
- 1543-8627 (ISSN-L)
- 1543-8635
- OpenAlex
- W3106816079
- Cited by
- 9
- References
- 7
- Citations by year
- 2025: 1 · 2024: 2 · 2023: 1 · 2022: 3 · 2021: 2
- FWCI
- 1.43
- Type
- journal article
- Language
- en
- Open access
- green
- hdl.handle.net
- Licence
- other-oa
- Locations
- Research in Sports Medicine (publishedVersion)
- PubMed (publishedVersion)
- LA Referencia (Red Federada de Repositorios Institucionales de Publicaciones Científicas) (submittedVersion, other-oa)
- Funders
- Fundação de Amparo à Pesquisa do Estado de São Paulo-FAPESP (2014/20369-1)
- Coordenação de Aperfeiçoamento de Pessoal de Nível Superior – CAPES (2018/23-p4748)
- Topics
- Health Sciences › Medicine › Orthopedics and Sports Medicine › Sports Performance and Training
- Life Sciences › Biochemistry, Genetics and Molecular Biology › Cell Biology › Muscle metabolism and nutrition
- Health Sciences › Medicine › Complementary and alternative medicine › Cardiovascular and exercise physiology
- Keywords
- resistance training, muscle thickness, muscle strength gain, resistance-trained men, vastus lateralis, back squat, leg press, training volume
- MeSH terms
- Adaptation, Physiological, Adult, Humans, Hypertrophy, Male, Time Factors, Weight Lifting, Quadriceps Muscle, Muscle Strength, Resistance Training, Young Adult
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