Is stronger better? Influence of a strength phase followed by a hypertrophy phase on muscular adaptations in resistance-trained men

Author(s)

Carvalho, Leonardo ; Moriggi Junior, Roberto ; Truffi, Gabriel ; Serra, Adriano ; Sander, Rafaela ; De Souza, Eduardo O. ; Barroso, Renato

• Document type: Journal article
• Source: RESEARCH IN SPORTS MEDICINE; v. 29, n. 6, p. 11-pg., 2020-11-27.

Abstract

Although used by resistance-trained individuals, it is unknown if increasing muscle strength prior to hypertrophy training leads to greater muscle growth and strength gains. We investigated muscle thickness and maximum strength in 26 resistance-trained men who were randomly assigned to either: STHT, consisted in a 3-week strength-oriented training period (4x1-3 repetition maximum [RM]) prior to a 5-week hypertrophy-oriented period (4x8-12RM), or HT, which comprised an 8-week hypertrophy-oriented training period. Vastus lateralis muscle thickness, and back squat and leg-press 1-RM were assessed at pre, third week, and after 8 weeks of training. When pre-to-post changes are compared, STHT induced greater muscle growth (p = 0.049; 95%CI = 0.15-3.2%; d = 0.81) and strength gains in the back squat (p = 0.015; 95%CI = 1.5-13%; d = 1.05) and leg-press 45 degrees (p = 0.044; 95%CI = 0.16-9.9%; d = 0.79) compared to HT. Our results support the use of a period to increase muscle strength prior to an HT to increase muscle thickness and maximum strength in resistance-trained men. (AU)

• FAPESP's process: 14/20369-1 - Effects of blood flow restriction during inter-set rest interval in high-intensity resistance training on muscular activation and metabolic stress
• Grantee: Renato Barroso da Silva
• Support Opportunities: Regular Research Grants