Building muscle is a science that involves a combination of lifting technique, progression, and recovery.
Understanding how to vary your approach to lifting weights is essential to achieving optimal hypertrophy, or muscle growth, as each method stimulates the body differently.
In this article, we explore three effective ways to lift weights to maximise muscle growth, examining how each approach impacts muscle fibres and metabolic pathways.
1. Progressive Overload Training
The Principle of Progressive Overload
Progressive overload is foundational to muscle growth. The principle states that muscles must be consistently challenged with increasing resistance or volume to stimulate hypertrophy. This gradual increase forces muscles to adapt, growing in both strength and size. Research suggests that muscle fibres undergo microtears when under stress, triggering repair processes that enlarge the fibres (Schoenfeld, 2016).
How to Implement Progressive Overload
There are several methods to incorporate progressive overload into your workouts, including increasing the weight lifted, the number of reps performed, or the frequency of workouts. For instance, if you begin with 50 kg on a bench press for 8 reps, increasing to 52.5 kg after a few weeks will maintain a steady progression. Studies indicate that increasing load enhances mechanical tension on muscles, promoting growth (Mangine et al., 2015).
Scientific Backing for Progressive Overload
Research by Wernbom et al. (2007) shows that continuous resistance increases lead to greater muscle mass, as the body adapts to new levels of stress. Schoenfeld’s study (2010) further supports this, revealing that hypertrophy requires ongoing resistance challenges. Implementing progressive overload is especially effective when tracked meticulously over time, as it consistently stimulates muscle protein synthesis, which is critical for muscle repair and growth.
2. Volume-Based Training
Understanding Volume and its Role in Hypertrophy
Volume-based training focuses on the total number of sets and reps within a workout session. Volume is calculated by multiplying sets, reps, and weight, making it a comprehensive measure of workout intensity. Volume correlates strongly with hypertrophy, as higher volume increases the overall mechanical tension on muscles, activating a range of muscle fibres that low-volume training might not reach (Figueiredo et al., 2018).
How to Apply Volume-Based Training for Muscle Growth
To maximise the benefits of volume training, aim for higher reps and more sets with moderate weights. An example workout might include performing 4-6 sets of an exercise with 10-12 reps per set, using 65-75% of your one-rep max. Research indicates that the ideal weekly training volume for hypertrophy is between 10-20 sets per muscle group (Krieger, 2010). Structuring workouts to reach this target without overtraining allows for significant muscle stimulation and adaptation.
Studies on Volume-Based Training and Hypertrophy
A study conducted by Ostrowski et al. (1997) concluded that higher volume leads to increased muscle thickness and size due to prolonged muscle tension. Another study by Radaelli et al. (2015) found that those engaging in high-volume resistance training experienced significantly more muscle growth than low-volume trainers, especially in large muscle groups like the legs and back. Thus, focusing on increasing workout volume effectively targets muscle fibres, leading to greater hypertrophy.
3. Time Under Tension (TUT)
What is Time Under Tension?
Time under tension (TUT) refers to the total time a muscle spends under strain during each set. Increasing TUT can enhance hypertrophy by extending the period in which muscle fibres remain activated. When lifting weights with a focus on TUT, each rep is performed slowly and deliberately, increasing the time muscles are engaged and ensuring a comprehensive breakdown of muscle fibres.
Applying TUT for Enhanced Muscle Growth
Incorporating TUT involves slowing down the concentric (lifting) and eccentric (lowering) phases of each rep. For instance, performing a bicep curl with a 4-second lowering phase and a 2-second lifting phase increases TUT. Research suggests that eccentric contractions, in particular, are highly effective for muscle growth, as they create significant microtears in muscle fibres, which is essential for hypertrophy (Hollander et al., 2007).
Scientific Support for TUT in Hypertrophy
Studies by Schoenfeld et al. (2014) show that increased TUT, especially in the eccentric phase, promotes protein synthesis more than traditional lifting tempos. Another study by Hackett et al. (2018) demonstrated that prolonged TUT enhances muscle activation, particularly in the slow-twitch fibres responsible for endurance and growth. By focusing on TUT, lifters can target more muscle fibres and stimulate a higher growth response.
Key Takeaways Table
| Training Method | Key Principle | Benefits | Suggested Protocol |
|---|---|---|---|
| Progressive Overload | Incremental increases in resistance | Increases muscle adaptation and growth | Increase weight, reps, or frequency |
| Volume-Based Training | High sets and reps with moderate weight | Enhances muscle thickness through extended tension and activation of more muscle fibres | Aim for 10-20 sets per muscle weekly |
| Time Under Tension (TUT) | Slowing down each repetition | Maximises fibre engagement, especially slow-twitch fibres, through prolonged strain | 4-second eccentric and 2-second concentric |
Bibliography
Figueiredo, V.C., de Salles, B.F. and Trajano, G.S. (2018). Volume for muscle hypertrophy and the relationship with training outcomes. Sports Medicine, 48(2), pp.499-514.
Hackett, D.A., Johnson, N.A. and Chow, C.M. (2018). Time under tension and hypertrophy. Strength and Conditioning Journal, 40(1), pp.65-72.
Hollander, D.B., Kraemer, R.R. and Kilpatrick, M.W. (2007). Eccentric and concentric resistance exercise increases muscle damage equally but activates different growth pathways. Medicine and Science in Sports and Exercise, 39(6), pp.1035-1040.
Krieger, J.W. (2010). Single versus multiple sets of resistance exercise: a meta-regression. Journal of Strength and Conditioning Research, 24(4), pp.1150-1159.
Mangine, G.T., Hoffman, J.R. and Gonzalez, A.M. (2015). The effect of resistance training volume on strength and muscle mass in trained men. Physiology & Behavior, 151, pp.210-214.
Ostrowski, K.J., Wilson, G.J. and Weatherby, R. (1997). The effect of weight training volume on hormonal output and muscle size in trained men. Journal of Strength and Conditioning Research, 11(3), pp.148-154.
Radaelli, R., Fleck, S.J. and Leite, T. (2015). Dose-response of strength, hypertrophy, and muscle endurance to volume load in older women. Journal of Strength and Conditioning Research, 29(10), pp.2797-2806.
Schoenfeld, B.J. (2010). The mechanisms of muscle hypertrophy and their application to resistance training. Journal of Strength and Conditioning Research, 24(10), pp.2857-2872.
Schoenfeld, B.J., Ogborn, D. and Krieger, J.W. (2014). The effect of repetition duration on muscle hypertrophy. Journal of Strength and Conditioning Research, 28(9), pp.2529-2536.
Wernbom, M., Augustsson, J. and Thomee, R. (2007). The influence of frequency, intensity, volume and mode of strength training on whole muscle cross-sectional area in humans. Sports Medicine, 37(3), pp.225-264.
