What are the important variables for strength & hypertrophy training?

44 Reviews were dissected to understand what are currently the important variables for Strength, Hypertrophy and Physical Function.

 

Unfortunately, the topic of Physical Function got a lot of inconclusive results due to a lack of Data, therefore I’ll be skipping this one on this post.

 

So let’s see the results for Strength and Hypertrophy:

 

Hypertrophy:

RT vs non-exercising control: Important

Load: Not Important

Set end Point: Not important

Contraction Velocity/TUT: Not Important

Volume (Sets): Important

Set Configuration: Not Important

Inter-set Rest: Inconclusive

Periodization: Not Important

Weekly Frequency: Not Important

Muscle Action Type: Important

Time of Day: Not Important

Exercise Order: Not Important

 

Strength:

RT vs non-exercising control: Important

Load: Important

Set end Point: Not Important

Contraction Velocity/TUT: Inconclusive

Volume (Sets): Important

Set Configuration: Not Important

Inter-set Rest: Not Important

Periodization: Inconclusive

Weekly Frequency: Important

Muscle Action Type: Not Important

Time of Day: Not Important

Exercise Order: Important

 

There are some results that can easily be interpreted in the wrong way.

 

Inter-Set Rest for Strength for example. It showed as not important, but this was thanks to the result of a poor-quality study.

 

And when we look at load for Strength, high loads are specially important, which can’t be obtained with a low inter-set rest. So remember to take everything with a grain of salt, and make sure to understand everything before you implement it yourself!

 

 

Main Reference:

Mcleod, J. C., Currier, B. S., Lowisz, C. V., & Phillips, S. M. (2024). The influence of resistance exercise training prescription variables on skeletal muscle mass, strength, and physical function in healthy adults: An umbrella review. Journal of sport and health science, 13(1), 47–60. https://doi.org/10.1016/j.jshs.2023.06.005