However, following years of training, it becomes difficult to induce further muscle hypertrophy, therefore individuals seek advanced resistance training techniques. Furthermore, it has been established that the volume of RT, defined as the total number of repetitions (repetitions x sets), together with loads used for a given exercise, is the key element of adaptation in terms of muscle hypertrophy moreover, it has been suggested that higher volumes of effort are warranted for maximizing muscle growth response in diverse populations. Evidence indicates that significant muscle growth occurs when the majority of training sets are performed with ~3–4 repetitions in reserve (with moderate to high-loads). Moreover, reaching volitional fatigue at all times is not necessary to make significant gains in hypertrophy, especially when training with high-loads is considered. Several studies have found that training with low-loads (30−60% 1RM) results in similar hypertrophy to training with moderate and high-loads (>60% 1RM) when volitional fatigue occurs. However, the recent literature shows a much wider range of training options.
The American College of Sports Medicine (ACSM) recommends 1−3 sets per exercise of 8−12 repetitions with 70−85% of one repetition maximum (1RM) for novice and 3−6 sets of 1−12 repetitions with 70−100% 1RM for advanced individuals.
Volume and intensity of effort are basic components with a direct impact on muscular adaptations.
With regard to RT, manipulation of its variables such as intensity and volume of effort, exercise order, number of performed repetitions and sets, tempo of movement, and the duration of rest periods between sets and exercises and training status have been extensively explored and discussed to maximize muscle adaptations. From the nutrition point of view, protein intake alongside RT is a potent stimulus for muscle protein synthesis. This could be achieved with both RT and protein ingestion, which stimulates muscle protein synthesis and leads to decreases in muscle protein breakdown. Muscle hypertrophy occurs when muscle protein synthesis exceeds muscle protein breakdown and results in positive net protein balance in cumulative periods. Furthermore, adequate levels of muscle mass are an important issue from a health standpoint because its low levels are associated with increased risks of several diseases such as cardiovascular disease and cardio-metabolic risk in adolescents as well as type II diabetes in middle aged and older adults. Additionally, an increase in muscle mass is one of the goals of bodybuilding, and many recreationally strength-trained individuals. Increases in muscle mass constitute key components of conditioning in various sports due to the correlation between muscle cross-sectional area and muscle strength. Resistance training (RT) is a primary exercise intervention used to develop strength and stimulate muscle hypertrophy. However, well-trained athletes may integrate advanced RT techniques and methods into their routines as an additional stimulus to break through plateaus and to prevent training monotony. Conclusions: Due to insufficient evidence, it is difficult to provide specific guidelines for volume, intensity of effort, and frequency of previously mentioned RT techniques and methods. Implementation of drop sets, sarcoplasma stimulating training, low-load RT in conjunction with low-load RT under blood flow restriction could provide time-efficient solutions to increased metabolic stress. With regard to the higher degree of mechanical tension, the use of accentuated eccentric loading in RT should be considered. Results: Concerning the time-efficiency of training, the use of agonist–antagonist, upper–lower body supersets, drop and cluster sets, sarcoplasma stimulating training, employment of fast, but controlled duration of eccentric contractions (~2s), and high-load RT supplemented with low-load RT under blood flow restriction may provide an additional stimulus and an advantage to traditional training protocols. Thirty articles met the inclusion criteria and were consequently included for the quality assessment and data extraction. Methods: MEDLINE and SPORTDiscus databases were searched from 1996 to September 2019 for all studies investigating the effects of advanced RT techniques and methods on muscle hypertrophy and training variables. However, there is still a lack of consensus regarding the efficiency of advanced RT techniques and methods in comparison to traditional approaches. Regarding training variables, the most effective values are widely described in the literature.
Background: Effective hypertrophy-oriented resistance training (RT) should comprise a combination of mechanical tension and metabolic stress.
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