Two studies have shown similar cracks in the rep-range gospel recently when they determined that even very low-load training can spark comparable muscle-growth gains if performed to muscular failure. This study concluded that bodybuilding and powerlifting styles of training promoted similar increases in muscle size, but the powerlifting style of training was superior for enhancing maximal strength. However, the group who followed the strength protocol had better improvements in their 1RM bench press and squat. In the first study, the researchers compared eight weeks of a standard hypertrophy-protocol versus a strength protocol.7 However, the protocols were "volume equated," meaning that one group was performing 10 sets of 3, while the other group was performing 3 sets of 10.įollowing the training programs, both groups ended up with similar growth in their biceps. There have only been a few studies comparing bodybuilding to powerlifting training programs in resistance-trained men. But that still begs the question: Which training style maximizes muscle size and strength? The Protocol and the Results My team also recently put this to the test and analyzed the anabolic activity within the muscle following a hypertrophy-style and a strength-style workout.ĭespite differences in post-workout hormone concentrations, the overall anabolic response was similar following both protocols. ![]() Recent research suggests that these short-lived elevations in circulating hormones actually don't serve to enhance the muscle-building effect of a workout. And yes, the research bears that point out. Much of the support for the hypertrophy style of training has been based on the conclusion that these workouts elicit the greatest post-workout increases in anabolic hormones. Even initial strength gains are simply a neurological adaptation resulting in a more efficient muscle-activation pattern. In most cases, studies were conducted using untrained subjects, and let's be honest, untrained individuals will adapt and grow following just about any form of resistance training. Numerous scientific studies have investigated the effects of different exercise intensities on muscular adaptation over the years, and the results have been somewhat inconclusive. Here's what we found, along with the exact protocol we used, so you can try it for yourself! Why Experience Matters So a team of researchers and I decided to put them to the test. Textbook stuff, right? While these training philosophies are typical of bodybuilders and powerlifters, there is actually surprisingly little evidence to support such distinctions. Sets of less than 6 reps, at least 85% 1RM, rest 3-5 minutes. ![]() On other hand, if that person wanted to build strength, you'd clearly have them train like this:
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