Building Strength First ENHANCES Muscle Growth Later?! (New Study)
House of Hypertrophy・9 minutes read
Training with heavier loads during the strength phase can lead to greater muscle growth during the hypertrophy phase, as shown in a study by Carvalho et al. The results suggest that increasing one-rep max strength first can potentially result in more muscle gains later, emphasizing the importance of strength training before focusing on size.
Insights
- Prioritizing strength training before focusing on muscle size can lead to significant increases in one-rep max strength, potentially facilitating greater muscle growth in subsequent phases.
- Research indicates that utilizing heavier loads during the initial strength training phase may result in superior muscle development during subsequent hypertrophy-focused training, highlighting the importance of strategic training progression for optimal muscle gains.
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Recent questions
How did the study by Carvalho and colleagues focus on muscle growth?
The study focused on increasing one-repetition maximum strength first to potentially build more muscle later.
What was the training regimen for the hypertrophy group in the study?
The hypertrophy group trained with 4 sets of 8-12 reps to failure and 1 minute rest.
How did the strength plus hypertrophy group differ in training from the hypertrophy group?
The strength plus hypertrophy group trained with 4 sets of 1-3 reps for 3 weeks, then switched to hypertrophy training.
What were the results of the study in terms of strength gains?
The strength plus hypertrophy group showed significantly greater increases in one-rep max strength on back squat and leg press compared to the hypertrophy group.
What was the impact of training with heavier loads during the strength phase?
Training with heavier loads during the strength phase allowed the strength plus hypertrophy group to use heavier loads during the hypertrophy phase, potentially leading to greater muscle growth.
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Summary
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Strength-first Training for Muscle Growth
- Study by Carvalho and colleagues focused on strength before size, aiming to increase one-repetition maximum first to potentially build more muscle later.
- 26 men with 4.5 years of training experience were recruited, split into pairs based on vastus lateralis thickness.
- Subjects were divided into hypertrophy and strength plus hypertrophy groups, training twice a week for 8 weeks on back squat and leg press.
- Hypertrophy group trained with 4 sets of 8-12 reps to failure and 1 minute rest, while strength plus hypertrophy group trained with 4 sets of 1-3 reps for 3 weeks, then switched to hypertrophy training.
- Strength plus hypertrophy group showed significantly greater increases in one-rep max strength on back squat and leg press compared to hypertrophy group.
- Strength gains from the initial phase allowed the strength plus hypertrophy group to use heavier loads during the hypertrophy phase.
- Vastus lateralis thickness favored the hypertrophy group at week 3 but was greater for the strength plus hypertrophy group by the end of the 8 weeks.
- The study results suggest that training with heavier loads during the strength phase may lead to greater muscle growth during the hypertrophy phase.
- While the study provides intriguing results, further research is needed to confirm the effectiveness of focusing on strength before size for muscle growth.
