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Int J Sports Med
DOI: 10.1055/a-2256-5857
Training & Testing

Effects of Resistance Training Overload Progression Protocols on Strength and Muscle Mass

Talisson Santos Chaves
1   MUSCULAB – Laboratory of Neuromuscular Adaptations to Resistance Training, Department of Physical Education, Federal University of São Carlos – UFSCar, São Carlos, Brazil
,
Maíra Camargo Scarpelli
1   MUSCULAB – Laboratory of Neuromuscular Adaptations to Resistance Training, Department of Physical Education, Federal University of São Carlos – UFSCar, São Carlos, Brazil
,
João Guilherme Almeida Bergamasco
1   MUSCULAB – Laboratory of Neuromuscular Adaptations to Resistance Training, Department of Physical Education, Federal University of São Carlos – UFSCar, São Carlos, Brazil
,
Deivid Gomes da Silva
1   MUSCULAB – Laboratory of Neuromuscular Adaptations to Resistance Training, Department of Physical Education, Federal University of São Carlos – UFSCar, São Carlos, Brazil
,
Ricardo Alessandro Medalha Junior
1   MUSCULAB – Laboratory of Neuromuscular Adaptations to Resistance Training, Department of Physical Education, Federal University of São Carlos – UFSCar, São Carlos, Brazil
,
Nathalia Fernanda Dias
1   MUSCULAB – Laboratory of Neuromuscular Adaptations to Resistance Training, Department of Physical Education, Federal University of São Carlos – UFSCar, São Carlos, Brazil
,
Diego Bittencourt
1   MUSCULAB – Laboratory of Neuromuscular Adaptations to Resistance Training, Department of Physical Education, Federal University of São Carlos – UFSCar, São Carlos, Brazil
,
Paulo Cesar Carello Filho
1   MUSCULAB – Laboratory of Neuromuscular Adaptations to Resistance Training, Department of Physical Education, Federal University of São Carlos – UFSCar, São Carlos, Brazil
,
Vitor Angleri
1   MUSCULAB – Laboratory of Neuromuscular Adaptations to Resistance Training, Department of Physical Education, Federal University of São Carlos – UFSCar, São Carlos, Brazil
,
Sanmy Rocha Nóbrega
1   MUSCULAB – Laboratory of Neuromuscular Adaptations to Resistance Training, Department of Physical Education, Federal University of São Carlos – UFSCar, São Carlos, Brazil
,
Michael D. Roberts
2   School of Kinesiology, Auburn University, Auburn, Alabama, USA
,
Carlos Ugrinowitsch 
3   School of Physical Education and Sport, University of São Paulo, São Paulo, Brazil
4   Department of Health Sciences and Human Performance, The University of Tampa, FL, USA
,
Cleiton Augusto Libardi 
1   MUSCULAB – Laboratory of Neuromuscular Adaptations to Resistance Training, Department of Physical Education, Federal University of São Carlos – UFSCar, São Carlos, Brazil
› Author Affiliations Funding Information Conselho Nacional de Desenvolvimento Científico e Tecnológico — http://dx.doi.org/10.13039/501100003593; 311387/2021–7 Fundação de Amparo à Pesquisa do Estado de São Paulo — http://dx.doi.org/10.13039/501100001807; 2023/04739–2
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Abstract

The aim of this study was to compare the effects of progressive overload in resistance training on muscle strength and cross-sectional area (CSA) by specifically comparing the impact of increasing load (LOADprog) versus an increase in repetitions (REPSprog). We used a within-subject experimental design in which 39 previously untrained young persons (20 men and 19 women) had their legs randomized to LOADprog and REPSprog. Outcomes were assessed before and after 10 weeks of training. Muscle strength was assessed using the one repetition maximum (1RM) test on the leg extension exercise, and the CSA of the vastus lateralis was assessed by ultrasonography. Both protocols increased 1RM values from pre (LOADprog: 52.90±16.32 kg; REPSprog: 51.67±15.84 kg) to post (LOADprog: 69.05±18.55 kg, REPSprog: 66.82±17.95 kg), with no difference between them (P+>+0.05). Similarly, both protocols also increased in CSA values from pre (LOADprog: 21.34±4.71 cm²; REPSprog: 21.08±4.62 cm²) to post (LOADprog: 23.53±5.41 cm², REPSprog: 23.39±5.19 cm²), with no difference between them (P+>+0.05). In conclusion, our findings indicate that the progression of overload through load or repetitions can be used to promote gains in strength and muscle hypertrophy in young men and women in the early stages of training.

Keywords

muscle cross-sectional area - 1-RM - concentric muscle failure - strength training


Publication History

Received: 29 January 2024

Accepted: 29 January 2024

Accepted Manuscript online:
29 January 2024

Article published online:
12 March 2024

© 2024. Thieme. All rights reserved.

Georg Thieme Verlag
Rüdigerstraße 14, 70469 Stuttgart, Germany

 

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