GUIDELINES  FOR  ADDING  MUSCLE  

What  are  guidelines?  

What  are  guidelines?  

“Recommended  prac-ce  that  allows  some  leeway  in  its  implementa-on”  (Business  Dic-onary)  

How  do  we  know  what  methods  build  muscle  best?  

How  do  we  know  what  methods  build  muscle  best?  •  Research    •  Textbooks  •  Magazine  ar-cles  •  Personal  experience  •  Other  people’s  experience  

Signal!Noise!

Remember  that  some  sources  of  informaFon  are  beGer  than  others…  

20%  

20%  

-­‐2%  

59%  

Average  increase   Min  and  max  increases  

Source:  Variability  in  muscle  size  and  strength  gain  aLer  unilateral  resistance  training,  by  Hubal  et  al.  Medicine  &  Science  in  Sports  &  Exercise  (2005)  

Signal!

Noise!

“Men  and  women  exhibit  wide  ranges  of  response…  with  some  subjects  showing  liSle  to  no  gain,  and  others  showing  profound  changes”  

Source:  Variability  in  muscle  size  and  strength  gain  aLer  unilateral  resistance  training,  by  Hubal  et  al.  Medicine  &  Science  in  Sports  &  Exercise  (2005)  

What  factors  are  important  for  achieving  increases  in  muscle  size?  

“The  key  factor  to  successful  resistance  training  at  any  level  of  fitness  or  age  is  appropriate  program  design”  (Kraemer,  2004)  

Source:  Fundamentals  of  resistance  training:  progression  and  exercise  prescrip-on,  by  Kraemer  and  Ratamess.  Medicine  &  Science  in  Sports  &  Exercise  (2004)  

•  Rela-ve  load  •  Volume  •  Proximity  to  failure  •  Frequency  •  Rest  period  •  Range  of  mo-on  •  Speed  (dura-on)  •  Muscle  ac-on  •  External  load  type  •  Periodiza-on  

Level  1  

Level  2  

Level  3  

Level  4  

Many  randomized  controlled  trials  

Few  randomized  controlled  trials  

Non-­‐randomized  or  observa-onal  trials  

Expert  opinion  

Source:  What  is  “Evidence-­‐Based”  Strength  and  Condi-oning?  By  English  et  al.  Strength  &  Condi4oning  Journal  (2012)  

Randomized  controlled  trials    (Untrained  subjects)  

Group  1  (training)  (e.g.  heavy  loads)  

Group  2  (training)  (e.g.  light  loads)  

Group  3  (control)  

   

What  studies  are  we  looking  at?  

Factor   Studies   Meta-­‐analyses   Finding  

Rela-ve  load   13  (4)   1  (0)   Heavier  beSer  

Volume   14  (6)   1  (1)   More  sets  beSer  

Muscular  failure   2  (2)   -­‐   Closer  to  failure  beSer  

Frequency   4  (-­‐1)   -­‐   Unclear  

Rest  period  dura-on   2  (-­‐1,  +1)   -­‐   Unclear  

Range  of  mo-on   3  (2)   -­‐   Larger  beSer  

Speed  (dura-on)   7  (-­‐2)   1  (0)   Unclear  

Muscle  ac-on   7  (-­‐1)   -­‐   Unclear  

Periodiza-on   2  (1)   -­‐   Periodized  beSer  

Source:  www.strengthandcondi-oningresearch.com/hypertrophy/    

Factor   Evidence  raFng   Finding  

Volume   Acceptable   More  sets  beSer  

Muscular  failure   Acceptable   Closer  to  failure  beSer  

Rela-ve  load   Weak   Heavier  beSer  

Periodiza-on   Weak   Periodized  beSer  

Range  of  mo-on   Weak   Larger  beSer  

Rest  period  dura-on   None   Unclear    

Speed  (dura-on)   None   Unclear    

Frequency   None   Unclear  

Muscle  ac-on   None   Unclear  

External  load   None   Unclear  

Source:  www.strengthandcondi-oningresearch.com/hypertrophy/    

What  is  a  strategy?  

What  is  a  strategy?  

“The  art  of  marshaling  resources  for  their  most  effec-ve  use”  (Business  Dic-onary)  

What  do  we  know  about  successful  resistance  training  programs?  •  Longer  training  programs  -­‐>  results  •  Greater  adherence  -­‐>  results  •  Progression  -­‐>  results  

Source:  Influence  of  strength  training  variables  on  strength  gains  in  adults  over  55  years-­‐old:  A  meta-­‐analysis  of  dose–response  rela-onships  by  Silva  et  al.  Journal  of  Science  and  Medicine  in  Sport  (2014)  

Show  up  (consistently)  

Progress  

+  Volume,  load,  ROM,  and  proximity  to  failure  

More  volume  and  closer  to  failure  

Greater  ROM,  periodize,  and  

use  heavier  loads  

What  strategies  can  be  used  for  increasing  volume?  

•  Addi-onal  sets  •  Agonist-­‐antagonist  supersets  •  Rest-­‐pause  training  •  Op-mal  rest  period  dura-on  •  Op-mal  repe--on  range    •  Joint-­‐friendly  training  

What  strategies  can  be  used  for  increasing  volume?  

What  strategies  can  be  used  for  increasing  proximity  to  failure?  

•  Supervision  •  Drop  sets  (possibly)  •  Forced  repe--ons  (possibly)  •  Op-mal  repe--on  range  

What  strategies  can  be  used  for  increasing  proximity  to  failure?  

What  do  we  know  about  which  exercises  are  best?  

•  Mul--­‐joint  vs.  single-­‐joint  •  Variety  (many  exercises  vs.  few  exercises)  •  Muscle  ac-vity  (electromyography)  

What  do  we  know  about  which  exercises  are  best?  

What  are  the  guidelines  for  adding  muscle  mass?  

1.  Show  up,  consistently  2.  Progress  3.  Add  volume  and/or  go  closer  to  failure  4.  Use  a  wide  variety  of  (mul--­‐joint)  exercises  5.  Use  larger  ROM,  heavier  loads,  and  periodize      

What  are  the  guidelines  for  adding  muscle  mass?