Effects of different volume-equated resistance training loading strategies on muscular adaptations in well-trained men.
Level 2 - randomized trial
Individual randomized controlled trial
PubMed 24714538 · doi:10.1519/JSC.0000000000000480
What was done
Seventeen young, well-trained men were randomly assigned to an 8-week volume-equated resistance training program comparing a bodybuilding-type routine (3 sets of 10 repetition maximum [RM] with 90-second rest intervals) against a powerlifting-type routine (7 sets of 3RM with 3-minute rest intervals). Muscular adaptations measured were biceps brachii muscle thickness and maximal strength assessed by 1RM bench press and 1RM squat.
What was found
No numerical values, effect sizes, or p-values are reported in the abstract. The authors report no significant differences between groups in biceps brachii muscle thickness after 8 weeks, significant strength gains favoring the 7x3RM group in 1RM bench press, and a trend favoring the 7x3RM group in 1RM squat.
Why it matters
In trained men, volume-equated heavy-load training provides comparable hypertrophic stimuli to traditional moderate-load training while eliciting superior maximal strength adaptations.
Limits
The sample size was very small (n = 17) and limited to young, well-trained males. Hypertrophy was evaluated only in the biceps brachii, and the abstract omits exact point estimates, variance, and adherence data.
Cited by
- contradicts A study by Brad Schoenfeld showed that performing three sets of 10 reps on the squat resulted in greater muscle hypertrophy than three sets of three reps.