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“To what extent does an optimal hypertrophy-based training program…
“To what extent does an optimal hypertrophy-based training program influence muscle growth in teenage women”
GAP: The gaps in the research are regarding teenagers as a whole, and more specifically teenage girls. There has been almost zero studies that look into how hypertrophy based programs induce muscle growth in teenage girls compared to other more comprehensive studies that are mostly geared towards men or have factors in which both genders are a part of the study.
Main idea 1 Multiple sets are associated with 40% greater hypertrophy compared to 1 set. And 2-3 sets show minimal difference compared to 4-6 sets and frequency doesn't matter as much as long as you hit 10+ sets.
Evidence 2: It showed the best frequency for strength gains. The amount of women should perform 3–4 sets per exercise, on 2–4 training days per week for the best strength gains. (pg ll)
Analysis: You need a frequency of 2-4 training days per muscle to have the best gains in terms of strength, which correlates with hypertorphic gains
evidence 3 Over 6 weeks of training with three or 1 set of upper- and lower-body exercises, 3 sets were superior (21% vs. 14%) to 1 set in increasing 1RM strength in 3 lower-body exercises, but similar (16% vs. 14%) in 1RM increases in 4 upper-body exercises (20). During 11 weeks of training with 3 or 1 set of lower- and upper-body exercises, 3 sets were superior (41% vs. 21%) for 1RM increases in 3 lower-body exercises, (page 7)
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Evidence 1 the results of this meta-analysis (Krieger, 2010) reported significant differences in muscle mass gains when 2-3 sets compared to 1 set were performed, while no differences were observed when comparing volumes of 2–3 sets vs. 4–6 sets.
You need atleast 2-3 sets per workout induce hypertrophy but any more than that would produce any signicant effecst
main idea 2:Men and women are shown to have little difference in the effectiveness in hypertrophic results so it makes sense to implement knowledge shown to induce the most hypertrophy in any given subject
evidence 2 As discussed, muscle tissue in females and males has the same training potential, and men and women have similar responses to strength training from their pretraining baselines. Thus, men and women should train in the same way. Programmes should be tailored to the individual (pg 10)
Analysis: Hypertrophy programs should be tailored the same way between men and women. The muscle tissue itself between men and women contain the same training potential
evidence 3: one study compared the number of motor units in the biceps brachii and vastus medialis but found no differences between sexes (50). The same research group also found no difference in motor unit activation for elbow flexion or knee extension (50). Others have found that males are no better able to activate motor units than females pg1456
Analysis: There are no different in the number of Moter units in the biceps, and no different in flexion and extension between sexes
evidence 1:Sex does not seem to impact resistance training outcomes differently. The impact of sex on plyometric training related outcomes is less clear. Pre-PHV boys and girls seem to respond equally, whereas around-PHV boys appear to show larger jump performance improvements than girl 35/44
Analysis: Although this is targeted towards plyometric training, it still shows little variation between young men and women when undergoing training volume.
Main idea 3: The most optimal frequency Volume - 3-5 sets Rep range 8-12 Frequency 3-5 times per week Tempo between 0.5-8 seconds
evidence 2 Research seems to suggest that a moderate repetition range (6–12 RM) using a controlled lifting cadence may be optimal for maximizing gains in muscle hypertrophy source 6
Analysis: Mid rep range is best for hypertorphy. This shows the rep and how I will ensure my hypertrophy study. moderate rep range is p[timal for maximizing muscle hypertrophy.
evidence 3: In summary, foundations for individuals seeking to maximize muscle growth should be hypertrophy-oriented RT consisting of multiple sets (3−6) of six to 12 repetitions with short rest intervals (60 s) and moderate intensity of effort (60−80% 1RM) with subsequent increases in training volume (12–28 sets/muscle/week) [20]. Moreover, trained athletes may consider integrating advanced resistance training techniques and methods to provide an additional stimulus to break through plateaus, (Krzysztofik, Michal, et al)
Analysis: More sets and reps wouldn't decrease hypertrophy but would just be monotonous and a waste of time.
Evidence 12 The best program for hypertrophy for hypertrophy 4-6 sets ´ 8-15 reps Single and multi-joint exercises 1-2 min reps between sets and exercise 2 : 1 : 2 tempo (2 sec concentric) (1 sec hold) (2 sec eccentric) 3-5 days a week
Analysis: BEst workout program! differes from other sources that say 2-3 sets have so,o;ar effects/ its gppd tp have multijoint and isolation movement.
Describe the topic you have been investigating, why it is important to the field
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Themes:
Men and women are shown to have little difference in the effectiveness in hypertrophic results so it makes sense to implement knowledge shown to induce the most hypertrophy in any given subject
The most optimal frequency Volume - 3-5 sets Rep range 8-12 Frequency 3-5 times per week Tempo between 0.5-8 seconds
Multiple sets are associated with 40% greater hypertrophy compared to 1 set. And 2-3 sets show minimal difference compared to 4-6 sets and frequency doesn't matter as much as long as you hit 10+ sets.
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