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Volume for Muscle Hypertrophy and Health Outcomes: The Most Effective Variable in Resistance Training

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Abstract

Resistance training is the most effective method to increase muscle mass. It has also been shown to promote many health benefits. Although it is deemed safe and of clinical relevance for treating and preventing a vast number of diseases, a time-efficient and minimal dose of exercise has been the focus of a great number of research studies. Similarly, an inverted U-shaped relationship between training dose/volume and physiological response has been hypothesized to exist. However, the majority of available evidence supports a clear dose-response relationship between resistance training volume and physiological responses, such as muscle hypertrophy and health outcomes. Additionally, there is a paucity of data to support the inverted U-shaped response. Although it may indeed exist, it appears to be much more plastic than previously thought. The overarching principle argued herein is that volume is the most easily modifiable variable that has the most evidenced-based response with important repercussions, be these muscle hypertrophy or health-related outcomes.

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Authors and Affiliations

  1. Center for Muscle Biology, University of Kentucky, Lexington, KY, USA

    Vandré Casagrande Figueiredo

  2. Physical Education Post-Graduation Program, Universidade Federal do Rio de Janeiro, Rio de Janeiro, RJ, Brazil

    Belmiro Freitas de Salles

  3. School of Exercise and Nutrition Sciences, Institute of Health and Biomedical innovation, Queensland University of Technology, Brisbane, QLD, Australia

    Gabriel S. Trajano

  4. University of Kentucky, College of Health Sciences, Charles T. Wethington, Jr. Building, Room 401, Lexington, KY, 40536-0200, USA

    Vandré Casagrande Figueiredo

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  1. Vandré Casagrande Figueiredo
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Correspondence to Vandré Casagrande Figueiredo.

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Vandré Casagrande Figueiredo, Belmiro Freitas de Salles and Gabriel Trajano declare that they have no conflicts of interest relevant to the content of this review.

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Figueiredo, V.C., de Salles, B.F. & Trajano, G.S. Volume for Muscle Hypertrophy and Health Outcomes: The Most Effective Variable in Resistance Training. Sports Med 48, 499–505 (2018). https://doi.org/10.1007/s40279-017-0793-0

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