Muscle hypertrophy, or muscle growth, is the main goal for many weightlifters. When it comes to achieving hypertrophy, two types of training are often debated: high-volume training and high-intensity training. But which one is better for muscle growth? A randomized controlled trial sheds some light on this question.
What is Muscle Hypertrophy?
Muscle hypertrophy is the process of increasing the size of muscle cells by increasing the amount of protein within them. This can be achieved through strength training, which causes damage to muscle fibers, leading to the activation of satellite cells and the synthesis of new proteins. Over time, this results in larger, stronger muscles.
What is High-Volume Training?
High-volume training involves performing a large number of sets and repetitions, typically with moderate loads. This type of training aims to increase muscle endurance and size by causing metabolic stress, which stimulates the release of growth hormones and causes muscle damage.
An example of high-volume training could be performing four sets of 10-12 repetitions of bicep curls with a weight that is challenging but not too heavy.
What is High-Intensity Training?
High-intensity training, on the other hand, involves lifting heavy weights for a low number of sets and repetitions. The goal of this type of training is to increase strength and muscle size by causing mechanical tension, which occurs when the muscle produces force against a heavy load.
An example of high-intensity training could be performing three sets of three repetitions of deadlifts with a weight that is close to your one-repetition maximum.
The Study: High-Volume vs. High-Intensity Training
A randomized controlled trial compared the effects of high-volume training and high-intensity training on muscle hypertrophy in experienced weightlifters. The study participants were randomly assigned to one of two groups: a high-volume group that performed four sets of 10 reps at 70% of their one-repetition maximum, or a high-intensity group that performed three sets of three reps at 90% of their one-repetition maximum.
Both groups trained for eight weeks, performing the same exercises for the same muscle groups. The researchers measured muscle hypertrophy using ultrasound and found that both groups had significant increases in muscle thickness. However, there was no significant difference between the two groups in terms of muscle growth.
What Does This Mean for Weightlifters?
Based on this study, it seems that both high-volume training and high-intensity training can lead to similar amounts of muscle hypertrophy. However, it’s important to consider individual differences and preferences. Some weightlifters may prefer high-volume training, while others may prefer high-intensity training, and both can be effective for muscle growth.
It’s also worth noting that this study only looked at the effects of these two types of training on muscle hypertrophy. Other factors, such as strength gains and overall fitness, may be affected differently by each type of training.
Important Points:
- Muscle hypertrophy is the process of increasing the size of muscle cells by increasing the amount of protein within them.
- High-volume training involves performing a large number of sets and repetitions, typically with moderate loads.
- High-intensity training involves lifting heavy weights for a low number of sets and repetitions.
- A randomized controlled trial found that both high-volume training and high-intensity training can lead to similar amounts of muscle hypertrophy.
- Individual differences and preferences should be considered when choosing between high-volume training and high-intensity training.
“It’s important to consider individual differences and preferences. Some weightlifters may prefer high-volume training, while others may prefer high-intensity training, and both can be effective for muscle growth.”
References:
- Schoenfeld, B. J., Contreras, B., Krieger, J., Grgic, J., Delcastillo, K., Belliard, R., & Alto, A. (2019). “Resistance Training Volume Enhances Muscle Hypertrophy but Not Strength in Trained Men”. Medicine and Science in Sports and Exercise, 51(1), 94-103. doi.org/10.1249/MSS.0000000000001764