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Skeletal muscle hypertrophy: molecular and applied aspects of exercise physiology

Hypertrophie der Skelettmuskulatur – molekulare und anwendungsbezogene Aspekte der Trainingsphysiologie

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Abstract

Studies from the 20th century had proposed that exercise-derived anabolism is the result of acute release of anabolic hormones. Recent advances in molecular biology have validated the hormonal theory, but have raised the question of whether exercise-induced anabolic hormones are related to chronic hypertrophy. Intrinsic factors of muscle contraction, on the other hand, seem to play an important role in exercise-induced protein synthesis and hypertrophy. This review seeks to highlight the role of anabolic pathways related to resistance exercise and express its applicability in resistance training considering the following variables: (a) intensity; (b) volume; (c) rest interval; (d) types of contraction; (e) velocity of contraction; (f) exercise order; and (g) frequency. We conclude that resistance training-induced hypertrophy is likely explained by intrinsic factors rather than by the hormonal theory. Regarding the following training recommendations, multiple sets, long rest intervals, dynamic and high-velocity contractions and prioritizing the exercise order are most likely to produce the greatest enhancement in skeletal muscle hypertrophy. Training intensity may vary, as low (30% one-repetition maximum [1RM]) or high (80% 1RM) intensities induce similar improvements in hypertrophy when performed to a maximal level of effort. Likewise, training frequency may vary according to individual needs, as the total volume performed within a training week appears to be more strongly related to hypertrophy than the number of weekly training sessions. This review contributes to the development of sports performance, aesthetics, and quality of life, and to the prevention or treatment of muscle loss caused by aging or illness.

Zusammenfassung

Studien aus dem 20. Jahrhundert hatten gezeigt, dass ein durch körperliche Betätigung verursachter Anabolismus das Ergebnis einer akuten Freisetzung von anabolen Hormonen ist. Die jüngsten Fortschritte in der Molekularbiologie haben die Gültigkeit der Hormontheorie bestätigt und die Frage aufgeworfen, ob die durch körperliche Betätigung induzierten anabolen Hormone mit chronischer Hypertrophie zusammenhängen. Andererseits scheinen intrinsische Faktoren der Muskelkontraktion eine wichtige Rolle bei der durch körperliche Betätigung ausgelösten Proteinsynthese und Hypertrophie zu spielen. In dieser Übersicht soll die Rolle von anabolen Pfaden im Zusammenhang mit Widerstandstraining hervorgehoben und ihre Anwendbarkeit im Krafttraining unter Berücksichtigung der folgenden Variablen zum Ausdruck gebracht werden: (a) Intensität; (b) Volumen; (c) Ruhepause; (d) Arten der Kontraktion; (e) Kontraktionsgeschwindigkeit; (f) Ausübungsauftrag; und (g) Frequenz. Wir schließen daraus, dass die durch das Widerstandstraining induzierte Hypertrophie wahrscheinlich eher durch intrinsische Faktoren als durch die Hormontheorie erklärt wird. In Bezug auf Trainingsempfehlungen: Mehrere Sätze, lange Ruheintervalle, dynamische Kontraktionen und Kontraktionen mit hoher Geschwindigkeit führen vorrangig in der Trainingsreihenfolge mit größter Wahrscheinlichkeit zu einer Verbesserung der Skelettmuskelhypertrophie. Die Trainingsintensität kann variieren, da niedrige (30 % 1RM) oder hohe (80 % 1RM) Intensitäten bei maximaler Anstrengung zu ähnlichen Verbesserungen der Hypertrophie führen. Ebenso kann die Trainingsfrequenz von den individuellen Bedürfnissen abhängen, da das Gesamtvolumen innerhalb einer Trainingswoche offenbar stärker mit der Hypertrophie zusammenhängt als die Anzahl der wöchentlichen Trainingseinheiten. Diese Überprüfung trägt zur Entwicklung der sportlichen Leistung, der Ästhetik und der Lebensqualität sowie zur Vorbeugung oder Behandlung von Muskelschwund bei, der durch Alterung oder Krankheit verursacht wird.

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Authors and Affiliations

  1. Biometry Laboratory, School of Physical Education and Sports, Federal University of Rio de Janeiro, Rio de Janeiro, RJ, Brazil

    Victor Hugo F. Arantes, Dailson Paulucio da Silva, Renato Luiz de Alvarenga, Augusto Terra & Fernando Augusto Monteiro Saboia Pompeu

  2. Exercise Physiology Laboratory, Lenoir-Rhyne University, Hickory, NC, USA

    Alexander Koch

  3. Laboratory of Physiology and Biokinetics, UNIG Campus V, Itaperuna, Rio de Janeiro, RJ, Brazil

    Marco Machado

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  1. Victor Hugo F. Arantes
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  2. Dailson Paulucio da Silva
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  3. Renato Luiz de Alvarenga
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  7. Fernando Augusto Monteiro Saboia Pompeu
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Correspondence to Augusto Terra.

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V.H.F. Arantes, D. Paulucio da Silva, R.L. de Alvarenga, A. Terra, A. Koch, M. Machado, and F.A.M.S. Pompeu declare that they have no competing interests.

For the present contribution the authors did not perform any studies with human participants or animals. All studies performed were in accordance with ethical standards indicated in each case.

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Arantes, V.H.F., da Silva, D.P., de Alvarenga, R.L. et al. Skeletal muscle hypertrophy: molecular and applied aspects of exercise physiology. Ger J Exerc Sport Res 50, 195–207 (2020). https://doi.org/10.1007/s12662-020-00652-z

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