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Acute Anabolic Response and Muscular Adaptation After Hypertrophy-Style and Strength-Style Resistance Exercise

Gonzalez, Adam M.

Journal of Strength and Conditioning Research: October 2016 - Volume 30 - Issue 10 - p 2959–2964
doi: 10.1519/JSC.0000000000001378
Brief Review
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Gonzalez, AM. Acute anabolic response and muscular adaptation after hypertrophy-style and strength-style resistance exercise. J Strength Cond Res 30(10): 2959–2964, 2016—Resistance training paradigms are often divided into protocols designed to promote an increase in either hypertrophy or strength. Hypertrophy-style protocols (HYPs) typically involve greater volume (3–6 sets; 8–12 repetitions), moderate intensities (<85% 1 repetition maximum [1RM]), and short rest intervals (30–90 seconds), whereas strength-style protocols (STRs) typically involve higher intensities (≥85% 1RM), low volumes (2–6 sets; ≤6 repetitions), and longer rest intervals (3–5 minutes). However, the literature supporting such classifications is surprisingly sparse in trained individuals, and the distinct classifications of such protocols may be an oversimplification. Thus, the purpose of this review was to examine the acute anabolic responses and training-induced muscular adaptations after HYP and STR styles of resistance exercise in trained individuals. Despite the classification of training paradigms, HYP and STR resistance training routines appear to elicit similar magnitudes of muscle growth, although STR routines appear to be more conducive to increasing strength in resistance-trained individuals. Current evidence suggests that the classification of HYP and STR is an oversimplification, and practitioners are advised to look beyond the classification of resistance exercise protocols when aiming to elicit specific physiological responses.

Department of Health Professions, Hofstra University, Hempstead, New York

Address correspondence to Adam M. Gonzalez, Adam.Gonzalez@hofstra.edu.

Copyright © 2016 by the National Strength & Conditioning Association.