Training & movement
A · High confidenceWhich training choices produce the most muscle growth
Subject: Resistance Training Variables for Optimization of Muscle Hypertrophy: An Umbrella Review
What this means
At least 10 sets per week per muscle group appeared optimal for hypertrophy (muscle growth). Very slow repetitions of 10 seconds or longer were advised against. Exercise order and time of day appeared not to matter.
Bernárdez-Vázquez R, Raya-González J, Castillo D, Beato M · 2022 · Frontiers in Sports and Active Living
What does this rating mean?
Multiple consistent meta-analyses or a position stand. Sufficient basis for a fixed choice in the coaching.
Findings
This umbrella review of 14 meta-analyses (178 primary studies, 4,784 participants) concludes that at least 10 sets per muscle group per week appears optimal for hypertrophy, eccentric contractions seem important, very slow repetitions (10 seconds or longer) should be avoided and blood flow restriction may benefit some individuals. Exercise order, time of day and type of periodisation did not appear to directly influence muscle growth.
Who this applies to
14 meta-analyses covering 178 primary studies and 4,784 participants
Size of the research
14 meta-analyses covering 178 studies and 4,784 participants.
What to keep in mind
Inherits the limitations of the included meta-analyses; overlap between primary studies; five meta-analyses of moderate quality.
Practical conclusion for REZA
Confirms REZA's programming priority: get sufficient volume per muscle group first, then fine-tune details such as tempo or order.
View method and source
Methodology
Evidence overview
Intervention
N/A (umbrella review of meta-analyses)
Outcome measures
Muscle hypertrophy
Original source
DOI: 10.3389/fspor.2022.949021 · PMID: 35873210
View on PubMed →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.