Studying the Science Behind Strength and Hypertrophy
For years, I adhered to traditional methods of building strength and muscle—lifting heavy, focusing on progressive overload, and keeping things simple. While these fundamentals remain valuable, recent scientific research has refined my approach, adding layers of complexity that I hadn’t fully appreciated. In this article, I’ll discuss 10 key scientific studies that challenged my training philosophy, leading me to adopt new strategies and rethink some long-held views.
Table of Contents
- Introduction
- The Mechanisms of Muscle Hypertrophy and Their Application to Resistance Training
- Dose-Response Relationship Between Weekly Resistance Training Volume and Increases in Muscle Mass
- The Effect of Weekly Set Volume on Strength Gain: A Meta-Analysis
- Strength and Hypertrophy Adaptations Between Low- vs. High-Load Resistance Training
- Effect of Rest Intervals on Muscle Endurance, Strength, and Hypertrophy in Resistance-Trained Men
- The Adaptations to Strength Training: Morphological and Neurological Contributions to Increased Strength
- Biomechanics of the Overhead Throwing Motion
- Effect of Elastic Properties of Tendon Structures on Jump Performance in Humans
- Developing Maximal Neuromuscular Power: Part 1 – Biological Basis of Maximal Power Production
- Movement Velocity as a Measure of Loading Intensity in Resistance Training
- Practical Application: How to Implement These Insights in Your Training
- Conclusion: Revisiting Core Beliefs
- References
1. The Mechanisms of Muscle Hypertrophy and Their Application to Resistance Training
Authors: Schoenfeld, B. J. (2010)
Focus: Hypertrophy and Strength
Layman’s Explanation: This foundational study explores the biological processes behind muscle growth and how different resistance training techniques can optimize hypertrophy.
Key Takeaways: Understanding these mechanisms reinforced my belief in the importance of progressive overload, but it also opened my eyes to the value of incorporating different hypertrophy techniques beyond just adding weight.
Impact on My Beliefs: This study strengthened my commitment to progressive overload but made me more aware of the need to vary my training to target different hypertrophy mechanisms.
2. Dose-Response Relationship Between Weekly Resistance Training Volume and Increases in Muscle Mass
Authors: Schoenfeld, B. J., Ogborn, D., & Krieger, J. W. (2016)
Focus: Hypertrophy
Layman’s Explanation: This meta-analysis examines how the volume of resistance training affects muscle growth, providing insights into the optimal amount of weekly sets for hypertrophy.
Key Takeaways: The study made me rethink my skepticism about high-volume training. It suggested that varying volume can be beneficial, leading me to incorporate higher rep ranges periodically.
Impact on My Beliefs: This study weakened my previous skepticism about high-volume training and convinced me to cycle between myofibrillar and sarcoplasmic-focused training to prevent injuries and maintain progress.
3. The Effect of Weekly Set Volume on Strength Gain: A Meta-Analysis
Authors: Ralston, G. W., Kilgore, L., Wyatt, F. B., & Baker, J. S. (2017)
Focus: Strength
Layman’s Explanation: This study focuses on how the number of sets per week influences strength gains, offering insights into how to optimize strength training.
Key Takeaways: It supported the idea that while volume is important for hypertrophy, it needs to be balanced with intensity for strength gains, aligning with my existing belief in progressive overload but challenging my minimalistic approach.
Impact on My Beliefs: This study reinforced the need to balance volume and intensity, leading me to integrate a more varied approach in my training.
4. Strength and Hypertrophy Adaptations Between Low- vs. High-Load Resistance Training: A Systematic Review and Meta-Analysis
Authors: Schoenfeld, B. J., Grgic, J., Ogborn, D., & Krieger, J. W. (2017)
Focus: Strength and Hypertrophy
Layman’s Explanation: This paper compares the effectiveness of low-load versus high-load resistance training for strength and hypertrophy, showing that both can be effective depending on the context.
Key Takeaways: The study highlighted that both low and high loads have their place in a comprehensive training program, confirming that varying loads is essential for maximizing both strength and hypertrophy.
Impact on My Beliefs: This study changed my perspective, encouraging me to incorporate a variety of rep ranges and loads into my training regimen.
5. Longer Interset Rest Periods Enhance Muscle Strength and Hypertrophy in Resistance-Trained Men.
Authors: Schoenfeld, B. J., et al. (2016)
Focus: Strength and Hypertrophy
Layman’s Explanation: This study examines how different rest intervals between sets impact muscle endurance, strength, and hypertrophy.
Key Takeaways: It confirmed my belief that longer rest intervals can be beneficial for strength and hypertrophy, supporting my practice of resting 2 to 7 minutes between sets.
Impact on My Beliefs: This study reinforced my approach to rest intervals, affirming that adequate recovery time between sets is essential for optimizing gains.
6. The Adaptations to Strength Training: Morphological and Neurological Contributions to Increased Strength
Authors: Folland, J. P., & Williams, A. G. (2007)
Focus: Strength
Layman’s Explanation: This paper discusses how both muscle size and neurological adaptations contribute to strength gains, highlighting the importance of both factors in training.
Key Takeaways: It reinforced my understanding that strength isn’t just about muscle size but also about improving neuromuscular efficiency, which I’ve always appreciated but now have a more scientific basis for.
Impact on My Beliefs: This study reinforced my belief in the importance of fast concentric movements and neurological adaptations in strength training.
7. Biomechanics of the Overhead Throwing Motion
Authors: Wilk, K. E., Escamilla, R. F., & Fleisig, G. S. (1997)
Focus: Biomechanics related to Strength
Layman’s Explanation: This study discusses the biomechanics of the overhead throwing motion, focusing on tissue compression around joints and its contribution to force production.
Key Takeaways: It provided a deeper understanding of how biomechanics influence strength, aligning with my belief that form can be sacrificed for greater load, but with caution.
Impact on My Beliefs: While this study did not directly address my belief that form can be sacrificed, it nuanced my understanding. It highlighted the importance of biomechanics, suggesting that while form can take a hit for heavier loads, it’s crucial to correct it periodically to avoid injury and ensure long-term progress.
8. Influence of Elastic Properties of Tendon Structures on Jump Performance in Humans
Authors: Kubo, K., Kanehisa, H., & Fukunaga, T. (2002)
Focus: Strength (Tendon Stiffness and Elasticity)
Layman’s Explanation: This study examines how tendon stiffness and elasticity affect jump performance, contributing to overall strength.
Key Takeaways: It highlighted the importance of tendon health and stiffness, which can be influenced by varying training loads and techniques, reinforcing my evolving belief in the need for a balanced approach.
Impact on My Beliefs: This study supported my belief in the importance of neuromuscular efficiency and fast concentric movements but also added a focus on tendon health, which I hadn’t previously considered.
9. Developing Maximal Neuromuscular Power: Part 1 – Biological Basis of Maximal Power Production
Authors: Cormie, P., McGuigan, M. R., & Newton, R. U. (2011)
Focus: Power
Layman’s Explanation: This paper discusses the biological basis of power production and how strength training contributes to developing maximal power.
Key Takeaways: It reinforced my belief in lifting the concentric phase as quickly as possible to maximize power development, which is particularly useful in sports.
Impact on My Beliefs: This study confirmed my approach to fast concentric movements and the importance of power in strength training.
10. Movement Velocity as a Measure of Loading Intensity in Resistance Training
Authors: González-Badillo, J. J., & Sánchez-Medina, L. (2010)
Focus: Power
Layman’s Explanation: This study explores how movement velocity can be used to measure the intensity of a workout, particularly in powerlifting.
Key Takeaways: It supported my belief in the importance of movement speed for power development, reinforcing my focus on fast concentric phases.
Impact on My Beliefs: This study reinforced my approach to prioritizing movement speed, especially in power-focused training.
Practical Application: How to Implement These Insights in Your Training
To maximize your strength and hypertrophy gains based on the insights from the studies discussed, here’s how you can apply these principles to various training styles and goals:
Progressive Overload:
What to Do: Continuously aim to increase the weight you lift over time. For those newer to strength training, this might involve adding small increments of weight each session. For advanced lifters, progressive overload can also include increasing reps, sets, or reducing rest time.
Why It Matters: Progressive overload is essential for muscle growth and strength gains across all training levels, ensuring your muscles are constantly adapting to new challenges.
Varying Training Volume:
What to Do: Incorporate different rep ranges and training volumes into your routine. Beginners might focus on moderate rep ranges (8-12) with moderate volume to build a solid foundation, while more advanced lifters can experiment with cycles of low reps (3-5) for strength and high reps (12-15+) for hypertrophy.
Why It Matters: Varying training volume and rep ranges can optimize both muscle growth and strength by targeting different muscle fibers and metabolic processes.
Rest Intervals:
What to Do: Adjust your rest intervals based on your goals. For maximum strength, longer rest intervals (3-5 minutes) between sets are ideal. For hypertrophy, shorter rest intervals (1-2 minutes) can maintain muscle tension and metabolic stress.
Why It Matters: Properly timed rest intervals can enhance the specific adaptations you’re aiming for, whether it’s building strength, endurance, or muscle size.
Speed of the Concentric Phase:
What to Do: Focus on lifting the weight as quickly as possible during the concentric phase of each rep, regardless of the rep range. If you’re aiming for power development, this is especially critical.
Why It Matters: Fast concentric movements increase muscle tension and are crucial for power development, which is beneficial for both muscle growth and athletic performance.
Balancing Form and Load:
What to Do: While it’s important to lift heavy, ensure that your form remains safe. Beginners should prioritize learning proper form with lighter weights before gradually increasing the load. Advanced lifters can challenge themselves with heavier weights but should periodically reduce the load to focus on correcting form.
Why It Matters: Proper form reduces the risk of injury and ensures that the target muscles are being effectively engaged, which is essential for both long-term progress and safety.
Incorporating Both Myofibrillar and Sarcoplasmic Hypertrophy:
What to Do: Structure your training to include both myofibrillar hypertrophy (low reps, heavy weight) and sarcoplasmic hypertrophy (higher reps, lighter weight). Beginners can alternate these within the same session, while more advanced lifters might cycle between them every few weeks.
Why It Matters: This approach ensures that you are building both muscle size and strength, as well as improving the energy capacity of your muscles, leading to more balanced and sustainable gains.
Periodization:
What to Do: Plan your training in cycles (e.g., 4-8 weeks) focusing on different goals—strength, hypertrophy, endurance, or power. This method, known as periodization, helps prevent plateaus and overtraining.
Why It Matters: Periodization allows for continuous progress by systematically varying your training focus, ensuring all aspects of fitness are developed over time.
Use of Different Loads:
What to Do: Experiment with both low and high loads depending on your goals. Strength-focused lifters can use lower rep ranges with higher weights, while those focusing on hypertrophy or endurance can incorporate higher rep ranges with moderate to lighter weights.
Why It Matters: Different loads target different muscle fibers and energy systems, contributing to a well-rounded development of strength, size, and endurance.
By applying these strategies, you can tailor your training program to meet your specific goals, whether you’re a beginner or an advanced athlete, focused on strength, hypertrophy, or overall fitness. The key is to remain adaptable and open to adjusting your approach based on your progress and the demands of your body.
Conclusion: Revisiting Core Beliefs
As I explored these ten studies, several of my core beliefs were either reinforced or challenged, leading to a more refined and balanced approach to strength and hypertrophy training. Here’s how my thinking has evolved:
- Rest Intervals: I continue to believe in resting 2 to 7 minutes between sets, with research supporting longer rest intervals for optimal gains.
- Speed of Concentric Phase: My belief in lifting the concentric phase as quickly as possible has been reinforced, particularly for power development.
- Training Volume: I’ve adjusted my skepticism about high-volume training and now incorporate periods of higher reps and varying training focuses to optimize results and prevent injuries.
- Form: While I still believe that form can be sacrificed for heavier loads, understanding biomechanics has made me more cautious. I now recognize the importance of periodically correcting form to prevent injuries and ensure long-term progress.
- Progressive Overload: Progressive overload remains central to my training, but with a greater appreciation for the role of different hypertrophy mechanisms and the importance of varying stimuli.
These studies have not only broadened my understanding but also provided a more scientific foundation for the practices I now incorporate into my training. Staying informed and adaptable, while always listening to your body, is key to long-term success in strength and hypertrophy training.
David Crowther, also known as Dr. David Gainz, has over 32 years of experience in bodybuilding and a professional background as both a pharmacist and dentist. With a passion for science-backed training methods, David combines his extensive knowledge of human physiology with decades of hands-on experience in strength and hypertrophy training.
References
- Schoenfeld, B. J. (2010). The mechanisms of muscle hypertrophy and their application to resistance training. Journal of Strength and Conditioning Research, 24(10), 2857-2872.
Link: Read the Paper - Schoenfeld, B. J., Ogborn, D., & Krieger, J. W. (2016). Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis. Journal of Sports Sciences, 34(18), 1833-1848.
Link: Read the Paper - Ralston, G. W., Kilgore, L., Wyatt, F. B., & Baker, J. S. (2017). The effect of weekly set volume on strength gain: A meta-analysis. Sports Medicine, 47(12), 2585-2601.
Link: Read the Paper - Schoenfeld, B. J., Grgic, J., Ogborn, D., & Krieger, J. W. (2017). Strength and hypertrophy adaptations between low- vs. high-load resistance training: A systematic review and meta-analysis. Journal of Strength and Conditioning Research, 31(12), 3508-3523.
Link: Read the Paper - Schoenfeld, B. J., et al. (2016). Longer Interset Rest Periods Enhance Muscle Strength and Hypertrophy in Resistance-Trained Men. Journal of Strength and Conditioning Research 2016 Jul;30(7):1805-12.
Link: Read the Paper - Folland, J. P., & Williams, A. G. (2007). The adaptations to strength training: Morphological and neurological contributions to increased strength. Sports Medicine, 37(2), 145-168.
Link: Read the Paper - Wilk, K. E., Escamilla, R. F., & Fleisig, G. S. (1997). Biomechanics of the overhead throwing motion. Journal of Orthopaedic & Sports Physical Therapy, 25(2), 82-94.
Link: Read the Paper - Kubo, K., Kanehisa, H., & Fukunaga, T. (2002). Influence of Elastic Properties of Tendon Structures on Jump Performance in Humans Journal of Applied Physiology, 92(2), 595-601.
Link: Read the Paper - Cormie, P., McGuigan, M. R., & Newton, R. U. (2011). Developing maximal neuromuscular power: Part 1 – biological basis of maximal power production. Sports Medicine, 41(1), 17-38.
Link: Read the Paper - González-Badillo, J. J., & Sánchez-Medina, L. (2010). Movement velocity as a measure of loading intensity in resistance training. International Journal of Sports Medicine, 31(05), 347-352.
Link: Read the Paper