{"id":6459,"date":"2022-06-01T01:33:00","date_gmt":"2022-06-01T08:33:00","guid":{"rendered":"https:\/\/www.jefit.com\/?p=6459"},"modified":"2022-12-19T16:34:28","modified_gmt":"2022-12-19T23:34:28","slug":"is-training-intensity-the-key-to-strength-muscle-hypertrophy","status":"publish","type":"post","link":"https:\/\/www.jefit.com\/wp\/workout-tips\/is-training-intensity-the-key-to-strength-muscle-hypertrophy\/","title":{"rendered":"These Training Variables are Key for Big Gains in the Gym"},"content":{"rendered":"\n

When strength training<\/a> is performed on a regular basis, it becomes an important training tool to increase strength and muscle hypertrophy. For this to happen, certain training variables needs to be at appropriate levels. The following article looks at the research to determine what the training intensity and volume should be.<\/p>\n\n\n\n

Training Intensity & Volume <\/h4>\n\n\n\n

Research from the University of Central Florida, published in Physiological Reports<\/a>, tested a group of 33 active, young men, who had a strength training background. The goal was to determine the best training intensity and volume needed to increase strength and muscle hypertrophy. <\/p>\n\n\n\n

The purpose of this study was to compare a moderate intensity, high-volume training program using short rest intervals to a high-intensity, lower volume plan that used longer rest intervals. Resistance-trained male subjects were tested at the start and finish of an 8-week study. Among the many outcomes tested, muscle strength, hypertrophy, and endocrine response were the main focus that the research group wanted to explore. <\/p>\n\n\n\n

“It has been suggested that high volume, moderate-to-high intensity resistance exercise programs utilizing short rest intervals primarily target muscle hypertrophy with secondary strength increases (Baechle, 2008; Ratamess, 2009). Conversely, high-intensity, low-volume programs utilizing long rest intervals primarily target muscle strength increases with secondary improvements in muscle hypertrophy (Baechle, 2008; Ratamess, 2009). It has been hypothesized that muscle hypertrophy may increase substantially across a larger spectrum of intensity and volume combinations (Schroeder, 2013).”<\/em><\/p>\n\n\n\n

Physiological Reports (2015)<\/a><\/p>\n\n\n\n

Exercise Prescription Pinpoints Training Intensity<\/h4>\n\n\n\n

One group followed a high volume training plan (4 x 10\u201312 repetitions with ~70% of one repetition maximum (1-RM) with 1-minute rest intervals). The second group followed a high-intensity plan to prep for the study (4 x 3\u20135 repetitions with ~90% of 1-RM with 3-minute rest intervals). All subjects were randomly placed in one of two groups for a 2-week preparatory training period prior to the study.<\/p>\n\n\n\n

4-Day Exercise Program used in the study.<\/p>\n\n\n\n

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First Session<\/h4>\n<\/div>\n\n\n\n
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Second Session<\/h4>\n<\/div>\n<\/div>\n<\/div>\n\n\n\n
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Third Session <\/h4>\n<\/div>\n\n\n\n
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Fourth Session<\/h4>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n\n\n\n
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