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VARIATION IN REPETITION RANGES FOR HYPERTROPHY
Evidence-Based Guidel ines
James Krieger, M.S.
Hierarchy of Evidence
Systematic Reviews & Meta-Analyses of RCTs
Randomized Controlled Trials
Observational Research
Anecdote and Tradition
Muscle Growth 101
• When individual muscle fibers increase in size (hypertrophy), the entire muscle grows– There is debate whether hyperplasia (increase in muscle fibers)
occurs in humans
Muscle Fiber Recruitment
• Muscle fibers are recruited when muscles contract
• Two ways to increase muscle fiber recruitment
– Increase the load
– Fatigue (get closer to failure)
• Fibers are generally recruited in the order of type I (slow twitch) to type II (fast twitch)
– Type I fibers are fatigue resistant, and are recruited for low loads
– Type II fibers are easily fatigued and only recruited for higher loads or when you get closer to failure
What Makes Muscles Grow?
What Makes Muscles Grow?
• Mechanical tension on individual muscle fibers– Mechanical forces on the fibers are converted
into chemical signals that create an anabolic signal and increase muscle protein synthesis
– When protein synthesis > degradation, muscle fiber grows
What Makes Muscles Grow?
• Mechanical tension on individual muscle fibers must occur for a sufficient amount of time– Simply recruiting or activating a muscle fiber
is insufficient!• Otherwise a single 1-RM would be sufficient for
muscle growth
Why do muscles grow in response to weight training?
Protein synthesisProtein breakdown
At rest, protein synthesis equals protein breakdown
No change in muscle size
Muscle Tension for Sufficient Time
Protein synthesis exceeds breakdown
Increase in muscle tissue
What Makes Muscles Grow?
What Makes Muscles Grow?
• Metabolic stress???
– Possibly works through ↑ type II fiber recruitment
• ↑ mechanical tension on individual muscle fibers
1. Dankel et al., Eur J Appl Physiol, 117:2125-2135, 2017
What Makes Muscles Grow?
• Muscle damage???
– Evidence against it playing a role in growth
• Muscle damage doesn’t correlate with growth1-2
• Increases in muscle protein synthesis only correlate with growth after attenuation of damage2
• Muscle damage does not enhance strength or size gains3-4
– Evidence for
• Training at long muscle lengths and full ROM, which is more damaging, causes more hypertrophy than training at short lengths5-6
1. Damas et al., Eur J Appl Physiol, 118:485-500, 20182. Damas et al., J. Physiol. 594:5209-5222, 2016
3. Folland et al., Med Sci Sports Exerc., 33:1200-1205, 20014. Flann et al., J Exp Biol., 214:674-679, 2011
5. McMahon et al, Muscle Nerve, 49:108-119, 20146. McMahon et al, J Strength Cond Res, 28:245-255, 2014
Week 0 Week 10 Corrected for Muscle Damage
Genetics: The Ultimate Dictator of Hypertrophy
1. Erskine et al., Eur J Appl Physiol, 110:1117-1125, 2010
Training Variables
• Volume
• Load/Repetitions
• Frequency
• Rest Intervals
• Intensity of Effort
• Exercise Selection
• Tempo
• Intensity Techniques
From the Renaissance Prancerization Video Series
Load/Repetitions
• Very high load, low rep training is inferior for hypertrophy when number of sets are matched
– Due to lower training volume
1. Schoenfeld et al., J Sports Sci Med, 15:715-722, 2016
3 2,7
44,9
3
10,4
0
2
4
6
8
10
12
Biceps Triceps Quads
% In
crea
se in
Mus
cle
Thic
knes
s
3 x 2-4 RM 3 x 8-12 RM
Load/Repetitions
• When volume is matched, muscle gains are similar between very high loads (<6 reps) and more moderate loads (8-12 reps)– Moderate loads are more efficient and lower injury risk
1. Schoenfeld et al., J Strength Cond Res, 28:2909-2918, 20142. Klemp et al., Appl Physiol Nutr Metab, 41(7):699-705, 2016
15,2
19
4,9
9,9
12,714,3
5,4
13,7
02468
101214161820
Chest Lateral DistalQuad
Lateral MedialQuad
Anterior Quad
% In
crea
se in
Mus
cle
Thic
knes
s
8-10 sets of 2-6 reps 4-5 sets of 8-12 reps
No statistically significant differences between groups
12,2 12,2
0
2
4
6
8
10
12
14
Biceps
% In
crea
se in
Mus
cle
Thic
knes
s
7 x 3 RM 3 x 8-12 RM
Load/Repetitions
• As long as sets are taken to failure or near-failure, there is no difference in muscle gains between moderate to heavier loads (8-19 reps) and lighter loads (20-40 reps)
– There may be practical differences for some exercises (e.g., deadlifts, squats, etc.)
5,36
9,38,6
5,2
9,5
0
2
4
6
8
10
Biceps Triceps Quads% C
hang
e in
Mus
cle
Thic
knes
s
3 x 8-12 RM 3 x 25-35 RM
1. Schoenfeld et al., J Strength Cond Res, 29:2954-2963, 20152. Schoenfeld et al., J Strength Cond Res, 31:3508-3523, 2017
>60% 1-RM≤60% 1-RM
Load/Repetitions
• When a set is taken to failure or near-failure, all muscle fibers will get trained
– Only the pattern of recruitment is different
1. Dankel et al., Eur J Appl Physiol, 117:2125-2135, 2017
Can Different Rep Ranges Target Different Fiber Types?
• Some research has shown greater type II hypertrophy with lower rep/heavier weight training, and greater type I hypertrophy with higher rep/lighter weight training
– Caveat: Light weights were typically not taken to failure in these studies; rather, work was equated with the low rep groups
– Caveat: Subjects were untrained
1. Netreba et al., Ross Fiziol Zh Im I M Sechenova, 99(3):406-416, 20132. Vinogradova et al., Fiziol Cheloveka, 39(5):71-85, 2013
Can Different Rep Ranges Target Different Fiber Types?
• Mitchell et al. observed a non-significantly larger increase in type I fiber size in a group doing 30% 1-RM to failure versus 80% 1-RM to failure in untrained subjects
1. Mitchell et al., J Appl Physiol, 113:71-77, 2012
161817
30
0
5
10
15
20
25
30
35
80% 1-RM 30% 1-RM
% Change in Fiber Size
Type II Hypertrophy Type I Hypertrophy
Can Different Rep Ranges Target Different Fiber Types?
• Similar improvements in type I and type II fiber CSA when comparing 8-12 RM and 20-25 RM in trained subjects
1. Morton et al., J Appl Physiol, 2016
Can Different Rep Ranges Target Different Fiber Types?
• Bjornsen et al. observed specific type I hypertrophy in powerlifters performing vascular occlusion training
– Might vascular occlusion change recruitment patterns to emphasize type I fibers?
• Might be most noticeable in powerlifters due to their style of training (primarily low rep/heavy load)…perhaps it may not be as relevant to bodybuilding-style training
1. Bjornsen et al., Med Sci Sports Exerc, 51(2):288-298, 2019
Load/Repetitions
• Hypertrophy starts to decrease with loads of ≤20% 1-RM
1. Lasevicius et al., Eur J Sport Sci, Mar 22, 2018 [Epub ahead of print]
Periodization of Reps/LoadStudy Periodization Models
ComparedRepetition Range
Outcome A Outcome B Outcome C Notes
Simao et al. 2012
LinearUndulating
3-15 RM NONLINEAR+4.3% tricep+9.1% bicep
LINEAR+0.7% tricep+5.7% bicep
No significant differences between groups, but only non-linear was significantly greater than control group after training
Pelzer et al. 2017
LinearUndulating
6-15 LINEAR+18.8% proximal VL+18.1% mid VL+21.4% distal VL+15.5% RF+18.5% average
UNDULATING+14.1% proximal VL+16.8% mid VL+ 18.8% distal VL+11.1% RF+15.2% average
No significant differences between groups
Schoenfeld et al. 2016
Constant (8-12 RM)
Varied (Day 1: 2-4 RMDay 2: 8-12 RMDay 3: 20-30 RM)
2-30 CONSTANT+5.0% bicep+4.2% tricep+8.6% VL
VARIED+6.6% bicep+6.4% tricep+7.6% VL
No significant differences between groups. While % gain and effect sizes favored VARIED for bicep and tricep, analysis of individual results reveal this was due to a single outlier in both cases
Souza et al. 2014
Constant (2-3x8)LinearUndulating
6-12 CONSTANT+5.1% quad CSA
LINEAR+4.6% quad CSA
UNDULATING+5.2% quad CSA
No significant differences between groups
Kok et al. 2009
LinearUndulating
6-10 RM LINEAR+8.7% RF CSA
UNDULATING+14.8% RF CSA
No significant differences between groups
Fink et al. 2016
High load (3 x 8-12 RM)Low Load (3x30-40 RM)Mixed Load (2 weeks of each)
8-40 RM HIGH+9.1% bicep CSA
LOW+9.4% bicep CSA
MIXED+8.8% bicep CSA
No significant differences between groups
No clear advantage to periodizing or varying repetition ranges over time
Periodization of Reps/Load
3,93,5
4,75,1
1,9
8,3
0
2
4
6
8
10
12
All Studies Indirect Hypertrophy Measures Direct Hypertrophy Measures
% C
hang
e in
Mus
cle
Size
Linear Periodization vs. Daily Undulating PeriodizationMeta-Analysis of 13 Studies
LP DUP
1. Grgic et al., PeerJ, 5:e3695, 2017
Periodization of Reps/Load
Load/Repetitions: Summary
• Very high load/low rep training is inferior for hypertrophy due to lower volume
– Prolonged periods of high load/low rep training, such as in linear periodization schemes, may not be optimal
• Better to incorporate more frequent variation (intrasession, daily, or weekly) if you incorporate high load/low rep training into a hypertrophy program
• No differences in hypertrophy between moderate loads/reps (8-19) and light loads/high reps (20-30) if sets are taken to failure or near failure
– Hypertrophy begins to diminish at loads ≤20% 1-RM
– High rep sets for compound movements like squats, or low rep sets for isolation movements may not be practical or safe
• No consistent evidence that variation in rep ranges will increase hypertrophy over constant rep schemes
– Evidence whether different rep ranges or vascular occlusion can target specific fiber types is inconclusive
– Biggest benefit may be in reducing joint stress/injury risk, and improving motivation through increased variation
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