Mixed
Resistance training load (intensity) and weekly frequency impact muscular strength gains, whereas volume (number of sets) influences both strength and hypertrophy.
To maximize strength, prioritize higher loads and higher training frequencies. To maximize muscle size, prioritize higher training volumes (more sets per muscle group). These variables are distinct drivers for different adaptations.
RT load... weekly frequency... volume... impacted RT-induced increases in muscular strength. RT volume... influenced skeletal muscle mass
Why this rating
Based on 6/8 reviews for load/strength, 2/4 for frequency/strength, 3/7 for volume/strength, 2/3 for volume/mass.
Source
The influence of resistance exercise training prescription variables on skeletal muscle mass, strength, and physical function in healthy adults: An umbrella review
Jonathan C. Mcleod et al. · Journal of sport and health science/Journal of Sport and Health Science · 2023
DOI 10.1016/j.jshs.2023.06.005
More from this paper
- Resistance training increases skeletal muscle mass, strength, and physical function in healthy adults compared to no exercise.Good
- Resistance training load (intensity) does not significantly impact skeletal muscle hypertrophy, provided sets are performed to or near volitional fatigue.Moderate
- Training to volitional failure, contraction velocity, set configuration, inter-set rest, periodization, time of day, and exercise order do not significantly influence skeletal muscle hypertrophy.Moderate
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