Training & movement
A · High confidenceHow to set up strength training for strength and muscle growth
Subject: Resistance training prescription for muscle strength and hypertrophy in healthy adults: a systematic review and Bayesian network meta-analysis
What this means
Every form of strength training produced more strength and muscle growth than no exercise. Heavy loads (above 80% of your maximum) gave the most strength gain. For muscle growth, all programmes scored similarly.
Currier BS, Mcleod JC, Banfield L, Beyene J, Welton NJ, D'Souza AC, Keogh JAJ, Lin L, Coletta G, Yang A, Colenso-Semple L, Lau KJ, Verboom A, Phillips SM · 2023 · British Journal of Sports Medicine
What does this rating mean?
Multiple consistent meta-analyses or a position stand. Sufficient basis for a fixed choice in the coaching.
Findings
All resistance training prescriptions produced more strength and hypertrophy than no exercise. Higher loads (above 80% of 1RM) maximised strength gains; all prescriptions promoted hypertrophy comparably. The highest-ranked prescription for strength was higher-load, multi-set, three times per week; for hypertrophy higher-load, multi-set, twice per week.
Who this applies to
Healthy adults; 45 percent women in the strength analysis and 47 percent in the muscle growth analysis.
Size of the research
178 studies with 5097 participants for strength and 119 studies with 3364 participants for muscle growth.
What to keep in mind
The calculated effects of many programmes were close to each other. A top ranking therefore does not mean a programme works much better than the others.
Practical conclusion for REZA
Supports REZA's programming choices: for strength, heavier load matters most; for hypertrophy many prescriptions perform similarly, and the highest-ranked ones include multiple sets.
View method and source
Methodology
Meta-analysis
Population
178 studies (n = 5,097) in the strength network and 119 studies (n = 3,364) in the hypertrophy network; healthy adults, about 45% women
Intervention
Different combinations of load (low/moderate/high), sets (single/multi), and frequency (1/2/3+ days/week) resistance training vs control
Outcome measures
Maximal strength (1RM), muscle hypertrophy (muscle cross-sectional area, thickness)
Limitations
Many prescriptions had similar effects, so rankings say more than the differences; network assumptions may be violated by differences between training protocols.
Original source
DOI: 10.1136/bjsports-2023-106807 · PMID: 37414459
View on PubMed →Effects of Calorie Restriction With and Without Strength, Endurance or Mixed Training on Fat-Free and Skeletal Muscle Mass in Overweight or Obese Individuals: A Systematic Review With Pairwise Meta-Analysis and Network Meta-Analysis of Randomized Controlled Studies
Next study →Resistance Training Load Effects on Muscle Hypertrophy and Strength Gain: Systematic Review and Network Meta-analysis
This information is general education about scientific research. It is not personal medical advice and does not replace diagnosis or treatment by a doctor or other healthcare professional. If you have symptoms, a medical condition or take medication, consult your GP or treating professional before changing your training or nutrition.