Journal of Sports Sciences· 2016Q1· Review
Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis
- 672citations
- Q1SCImago
- 2016year
Short summary
Each additional weekly resistance training set is associated with a 0.37% greater gain in muscle mass, according to a meta-analysis of 34 treatment groups from 15 studies.
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Key points
- Each additional weekly resistance training set is linked to a 0.37% increase in muscle mass.
- Higher weekly RT volumes yield significantly greater muscle mass gains compared to lower volumes (3.9% difference).
- The analysis included 34 treatment groups from 15 studies.
- A trend for increased muscle mass was observed with 10+ weekly sets per muscle group.
AI-generated from the title and abstract; the full text is not read.
Abstract
The purpose of this paper was to systematically review the current literature and elucidate the effects of total weekly resistance training (RT) volume on changes in measures of muscle mass via meta-regression. The final analysis comprised 34 treatment groups from 15 studies. Outcomes for weekly sets as a continuous variable showed a significant effect of volume on changes in muscle size (P = 0.002). Each additional set was associated with an increase in effect size (ES) of 0.023 corresponding to an increase in the percentage gain by 0.37%. Outcomes for weekly sets categorised as lower or higher within each study showed a significant effect of volume on changes in muscle size (P = 0.03); the ES difference between higher and lower volumes was 0.241, which equated to a percentage gain difference of 3.9%. Outcomes for weekly sets as a three-level categorical variable (<5, 5-9 and 10+ per muscle) showed a trend for an effect of weekly sets (P = 0.074). The findings indicate a graded dose-response relationship whereby increases in RT volume produce greater gains in muscle hypertrophy.
The authors' abstract, as published at the source. Journal of Sports Sciences, 2016 · DOI ↗
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Field: Orthopedics and Sports Medicine
Orthopedics and Sports MedicineMedicine