Mixed
Resistance training under hypoxic conditions (RTH) provides a trivial but statistically significant benefit for strength development (1RM) compared to normoxic training (RTN) when specific methodological variables are optimized.
If you have access to hypoxic training, you can gain a small advantage in strength over normal air training, but only if you structure your workout correctly. Focus on multi-joint exercises, do at least 9 sets per muscle group per week, and stop short of muscle failure (non-failure). Do not train to failure in hypoxia, as it may increase fatigue without adding benefit.
The overall analyses showed trivial differences in 1RM favouring RTH over RTN (SMD = 0.18 [CI: 0.04; 0.31]; p = 0.030).
Why this rating
Systematic review and meta-analysis of 13 RCTs with low heterogeneity, though publication bias was noted.
Source
The influence of specific resistance training methodological prescription variables on strength development under hypoxic conditions: A systematic review and meta-analysis
Cristina Benavente et al. · Journal of Sports Sciences · 2024
DOI 10.1080/02640414.2024.2425536
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