Hypertrophy is an increase in muscular size. Research comparing the effects of training programs over time can help identify which features are important for maximizing hypertrophy and which features make no difference.
In untrained individuals, heavy relative loads (<15RM) might be superior to a light relative loads (>15RM) for hypertrophy but the research is slightly unclear. In trained individuals, heavy and light relative loads produce similar increases in muscular size.
For untrained individuals, several studies show that multiple sets leading to greater total volume appear to cause greater hypertrophy. For trained individuals, there is much less evidence but multiple sets leading greater total volume may be superior to single sets.4
For untrained individuals, training closer to muscular failure appears to lead to greater hypertrophy. For trained individuals, training closer to muscular failure may also lead to greater hypertrophy.
For untrained individuals, altering volume-matched training frequency does not seem to have any effect on hypertrophy. For trained individuals, a higher volume-matched training frequency might to be superior to a lower volume-matched frequency for hypertrophy.
For untrained individuals, rest period duration seems to make little difference to hypertrophy. For trained individuals, longer rests may be better, as they allow the accumulation of greater volume loads.
For untrained individuals, a larger ROM appears to lead to greater hypertrophy than a shorter ROM. For trained individuals, there is unfortunately currently no evidence available.
For untrained individuals, deliberately slowing down bar speed to increase time under tension seems to1 make little difference to hypertrophy. For trained individuals, slowing down the eccentric phase seems to lead to greater hypertrophy.
For trained individuals using variable-load external resistance, there is limited evidence that eccentric muscle actions might be superior to concentric muscle actions. For untrained individuals using variable-load external resistance, there is conflicting evidence that eccentric muscle actions might be superior to concentric muscle actions.
For trained individuals using constant-load external resistance, there is limited evidence that eccentric muscle actions might be superior to concentric muscle actions. For untrained individuals using constant-load external resistance, there does not seem to be any difference between eccentric and concentric muscle actions.
For trained individuals, periodization makes little difference for hypertrophy. There is limited evidence to suggest that reverse linear is worse than linear but linear and non-linear approaches appear to have equal merit. For untrained individuals, there are conflicting indications that periodization might be superior to non-periodization and that non-linear might be superior to linear.
For trained individuals, using pre-exhaustion techniques is unlikely to cause larger improvements in muscular size than conventional resistance training. The effects of drop sets, supersets and forced repetitions are unclear. However, the rest pause technique may be beneficial, possibly because it permits greater volume load to be used.
Adding single-joint exercises to an existing program of multi-joint exercises does not appear to enhance gains in muscular size (but might affect where gains occur). Using several multi-joint exercises appears to cause more consistent hypertrophy within a muscle group than using one multi-joint exercise.
Genetics appear to play an important role in differentiating between individuals who display very marked hypertrophy (responders) and those who do not (non-responders). However, we are currently unable to identify those genes or groups of genes that are associated with responsive or non-responsive tendencies.
To reduce the risk of error, analysis of the optimal methods for hypertrophy should be based around a review of well-controlled long-term trials comparing individual resistance training variables.
In untrained individuals, heavy relative loads (<15RM) might be superior to a light relative loads (>15RM) for hypertrophy but the research is slightly unclear. In trained individuals, heavy and light loads produce similar increases in muscular size.
For untrained individuals, several studies show that multiple sets leading to greater total volume appear to cause greater hypertrophy. For trained individuals, there is much less evidence but multiple sets leading greater total volume may be superior to single sets.
For untrained individuals, training closer to muscular failure appears to lead to greater hypertrophy. For trained individuals, training closer to muscular failure may also lead to greater hypertrophy.
For untrained individuals, altering volume-matched training frequency does not seem to have any effect on hypertrophy. For trained individuals, a higher volume-matched training frequency might to be superior to a lower volume-matched frequency for hypertrophy.
For untrained individuals, rest period duration seems to make little difference to hypertrophy. For trained individuals, longer rests may be better, as they allow the accumulation of greater volume loads.
For untrained individuals, a larger ROM appears to lead to greater hypertrophy than a shorter ROM. For trained individuals, there is unfortunately currently no evidence available.
For untrained individuals, deliberately slowing down bar speed to increase time under tension seems to make little difference to hypertrophy. For trained individuals, slowing down the eccentric phase seems to lead to greater hypertrophy.
For trained individuals using variable-load external resistance, there is limited evidence that eccentric muscle actions might be superior to concentric muscle actions. For untrained individuals using variable-load external resistance, there is conflicting evidence that eccentric muscle actions might be superior to concentric muscle actions.
For trained individuals using constant-load external resistance, there is limited evidence that eccentric muscle actions might be superior to concentric muscle actions. For untrained individuals using constant-load external resistance, there does not seem to be any difference between eccentric and concentric muscle actions.
For trained individuals, periodization makes little difference for hypertrophy. There is limited evidence to suggest that reverse linear is worse than linear but linear and non-linear approaches appear to have equal merit. For untrained individuals, there are conflicting indications that periodization might be superior to non-periodization and that non-linear might be superior to linear.
For trained individuals, it is unclear whether single-joint exercises lead to different gains in muscular size to multi-joint exercises. Adding single-joint exercises to an existing program of multi-joint exercises does not appear to enhance overall gains in muscular size (but might affect where gains occur).
For untrained individuals, single-joint exercises appear to lead to similar gains in muscular size to multi-joint exercises. Adding single-joint exercises to an existing program of multi-joint exercises does not appear to enhance gains in muscular size (but might affect where gains occur). Using several multi-joint exercises appears to cause more consistent hypertrophy within a muscle group than using one multi-joint exercise.
For trained individuals, using pre-exhaustion is unlikely to cause larger improvements in muscular size than conventional resistance training. The effects of drop sets, supersets and forced repetitions are unclear. However, the rest pause technique may be beneficial, possibly because it permits greater volume load to be used.
Genetics appear to play an important role in differentiating between individuals who display very marked hypertrophy (responders) and those who do not (non-responders). However, we are currently unable to identify those genes or groups of genes that are associated with responsive or non-responsive tendencies.
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