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What is the best way to train to build muscle?
What is the best way to train to build muscle?
Both the blessing and curse of the sport of bodybuilding is that there's 'more than one way to skin a cat'.
Many great athletes have used different methodologies within their training and been successful.
However, as previously mentioned we need to take into consideration the key principles of hypertrophy. But that doesn't mean they cannot be manipulated to achieve the desired response.
Low volume training
Low volume training
Low volume training was first popularised in the 90's by Dorian yates, a 5 time Mr Olympia winner.
Since then it has been used by man individualised within the sport.
In addition, over the years, scholars have studied this approach in depth to analyse the physiological response it has on individuals, with many debating this validity of approach.
It is suggested that training to concentric failure would maximise motor unit (MU) recruitment, consequently optimise neuromuscular adaptations (17).
This is solely based upon the size principle. That after consecutive reputations lower-threshold MU's (type-I muscle fibres) will be fatigued, then later allowing high-threshold MU's (type-II muscle fibres) recruitment to be maximised (18) .
However, from a hypertrophic view, the adaptations did not differ from those who do not train to failure, as the findings we're similar. On the other hand, training to failure is often show to have a greater increase in maximal strength (19) .
If we look at this from a practical standpoint, the literature often states that cross sectional area has a direct correlation with maximum strength. The bigger the muscle, the stronger it is (20).
The video below discuss a more pratical approach to low volume training, some of the prinicples behind it and how to incoperate it within your training.
Low volume training.mp4High volume approach to training
High volume approach to training
Where as some may enjoy the lower volume approach, many individuals in the sport work use different methodologies, focusing more on higher volume, as some see this as the 'most effective variable' for hypertrophy (20).
Many studies have been conducted testing the effectiveness of high volume training towards stimulating a hypertrophic response; many of which demonstrating a positive correlation.
For example, a study conducted by Brigatto et al .,2022, (21) tested the difference in hypertrophic response between three groups, each performing either 16, 24 or 32 sets per week-per muscle group. It concluded that the group who performed 32 sets per week had greatest level of adaptations.
On the other hand, high volume approaches are often criticised due to it's association with overtraining, causing detrimental effects (20).
Training volume is a key aspect towards muscle growth. However it is a variable that can and should be alerted to adhere to individuation of programming.
The video below I discuss how to approach higher volume training and the things you need to consider.
High volume.mp4Page updated
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