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Muscle Hypertrophy: A Narrative Review on Training Principles for Increasing Muscle Mass

Howe, Louis P. MSc1; Read, Paul CSCS2; Waldron, Mark PhD3

Strength and Conditioning Journal: October 2017 - Volume 39 - Issue 5 - p 72–81
doi: 10.1519/SSC.0000000000000330
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ABSTRACT DEVELOPING MUSCLE CROSS-SECTIONAL AREA HAS THE POTENTIAL TO ENHANCE PERFORMANCE FOR MANY ATHLETES. BECAUSE EMERGING EVIDENCE CHALLENGES TRADITIONAL BELIEFS REGARDING THE PRESCRIPTION OF HYPERTROPHY-FOCUSED TRAINING PROGRAMS, THIS REVIEW PROVIDES AN OVERVIEW OF THE CURRENT LITERATURE RELATING, SPECIFICALLY, TO PROGRAMMING VARIABLES. EVIDENCE-BASED RECOMMENDATIONS ARE PROVIDED FOR THE DESIGN OF EFFECTIVE RESISTANCE-TRAINING PROGRAMS, WITH THE GOAL OF INCREASING AN ATHLETE'S SKELETAL MUSCLE MASS.

1Medical and Sport Sciences, University of Cumbria, Lancaster, United Kingdom;

2Athlete Health and Performance Research Centre, Aspetar Orthopaedic and Sports Medicine Hospital, Doha, Qatar; and

3School of Sport, Health and Applied Science, St Mary's University, Twickenham, United Kingdom and School of Science and Technology, University of New England, Armidale, NSW, Australia

Address correspondence to Dr. Louis P. Howe, louis.howe@cumbria.ac.uk.

Conflict of Interests and Source of Funding: The authors report no conflict of interests and no source of funding.

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Louis P. Howeis a lecturer in Sports Rehabilitation at University of Cumbria.

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Paul Readis a clinical research scientist at Aspetar Orthopaedic and Sports Medicine Hospital.

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Mark Waldronis a senior lecturer in Exercise Physiology at St Mary's University.

© 2017 by the National Strength & Conditioning Association