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<blockquote data-quote="BigTex" data-source="post: 235268" data-attributes="member: 43589"><p>I want to post a new study that has come out investigation the effects of load or repetition progression on muscular adaptations.</p><p></p><p style="margin-left: 20px"><strong>CONCLUSION</strong></p> <p style="margin-left: 20px">Progressing load and repetitions throughout an 8-week training cycle produced similar</p> <p style="margin-left: 20px">increases in muscle size in most muscles and regions of the lower body. This suggests that</p> <p style="margin-left: 20px">both are likely sufficient for maximizing hypertrophy, at least in the short to medium term.</p> <p style="margin-left: 20px">However, we found modestly favorable aggregate MT measures favoring RF growth in</p> <p style="margin-left: 20px">REPS. Thus, it is possible that using repetition progressions is favorable in some contexts</p> <p style="margin-left: 20px">over others, but this requires replication and future work. Load progressions were slightly</p> <p style="margin-left: 20px">more effective for maximal strength and equally effective for muscular endurance</p> <p style="margin-left: 20px">performance. Further studies are needed to help decipher when, how, and for what</p> <p style="margin-left: 20px">populations different methods of progression should be employed to optimize muscular</p> <p style="margin-left: 20px">adaptations. However, from this work, it seems progressively increasing repetitions may be</p> <p style="margin-left: 20px">another option that trainees can use to improve their strength and muscle size, which is</p> <p style="margin-left: 20px">particularly useful when greater loads may not be available.</p><p></p><p>So this study kind of shows that volume, adding more reps/more sets may result in better hypertrophy and increasing loads may produce better strength gains in the long term. I personally think that as we get older, heavier load start putting a lot more stress on the joints and connective tissue. So instead of risking injury by adding extra weight, it might be safer and more effective to add another rep or another set (volume). In any case, the more we can change the variables in weight training the better our muscle adapt to the stress.</p></blockquote><p></p>
[QUOTE="BigTex, post: 235268, member: 43589"] I want to post a new study that has come out investigation the effects of load or repetition progression on muscular adaptations. [INDENT][B]CONCLUSION[/B][/INDENT] [INDENT]Progressing load and repetitions throughout an 8-week training cycle produced similar[/INDENT] [INDENT]increases in muscle size in most muscles and regions of the lower body. This suggests that[/INDENT] [INDENT]both are likely sufficient for maximizing hypertrophy, at least in the short to medium term.[/INDENT] [INDENT]However, we found modestly favorable aggregate MT measures favoring RF growth in[/INDENT] [INDENT]REPS. Thus, it is possible that using repetition progressions is favorable in some contexts[/INDENT] [INDENT]over others, but this requires replication and future work. Load progressions were slightly[/INDENT] [INDENT]more effective for maximal strength and equally effective for muscular endurance[/INDENT] [INDENT]performance. Further studies are needed to help decipher when, how, and for what[/INDENT] [INDENT]populations different methods of progression should be employed to optimize muscular[/INDENT] [INDENT]adaptations. However, from this work, it seems progressively increasing repetitions may be[/INDENT] [INDENT]another option that trainees can use to improve their strength and muscle size, which is[/INDENT] [INDENT]particularly useful when greater loads may not be available.[/INDENT] So this study kind of shows that volume, adding more reps/more sets may result in better hypertrophy and increasing loads may produce better strength gains in the long term. I personally think that as we get older, heavier load start putting a lot more stress on the joints and connective tissue. So instead of risking injury by adding extra weight, it might be safer and more effective to add another rep or another set (volume). In any case, the more we can change the variables in weight training the better our muscle adapt to the stress. [/QUOTE]
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