Research
Adherence
Slow Typology (ST) individuals must perform a significantly higher training volume to achieve the same hypertrophic and strength adaptations as Fast Typology (FT) individuals when training to failure.
If you find yourself needing to do more sets or reps than others to see muscle growth, this is normal for your muscle type. Do not compare your volume to others. Focus on completing your sets to failure, and you will achieve similar strength and muscle gains.
GoodQualifiesHIGH confidence
ST individuals performed a significantly higher training volume to gain these similar adaptations as FT individuals.
Why this rating
Supported by the same high-quality RCT design as N1.
Source
Can muscle typology explain the inter‐individual variability in resistance training adaptations?
Kim Van Vossel et al. · The Journal of Physiology · 2023
DOI 10.1113/jp284442
rct · n=50Cited 26×
Read the paper DOI resolved against Crossref · corpus check 2026-06-10
More from this paper
- Muscle typology (determined by muscle carnosine levels) does not explain inter-individual variability in resistance training-induced increases in muscle volume, maximal dynamic strength, or fiber cross-sectional area when training is performed to failure at 60% 1RM.Good
- Increasing training frequency from 2x/week to 3x/week increases muscle hypertrophy but not maximal dynamic strength, regardless of muscle typology.Good
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