Comparison of Traditional and Advanced Resistance Training Paradigms on Muscle Hypertrophy in Trained Individuals: A Systematic Review and Meta-Analysis
Table 2
Resistance training programs performed by the participants before the engagement in the study, progression, and quantification of training loads.
Study
RT program performed before the engagement in the study
Exercises performed
TRAD intervention
ADV intervention
Progression of training loads
Quantification of training load
Amirthalingam 2017
Not reported
Flat bench press; lat pull-down; incline bench press; seated row; crunches; leg press; dumbbell lunges; leg extensions; leg curls; calf raises; shoulder press; upright row; triceps pushdowns; biceps curls; sit-ups with a twist
5 sets of 10 rep with 60–80% 1RM and 60−90s of rest interval (only in 6 exercises)
GVT. 10 sets of 10 rep with 60–80% 1RM and 60−90 s rest interval (only in 6 exercises).
Loads were adjusted by 5–10% once the participants were able to complete 10 repetitions on the final set of each exercise
Only the initial and final VL for 3 exercises
Angleri 2017
Participants reported training lower limbs at least 2 d.wk.−1 and performing leg press 45° and leg extension
Leg press; leg extension
3–5 sets of 6–12 rep with 75% 1RM and 120 s of rest. Training occurred according to pre-established VL.
VL of DS and CP were equalized with TRAD. DS: sets were performed until failure, with a drop load of ∼20% on each failure until reaching the prescribed VL. CP: 3–5 of 6–15 rep with 65–85% 1RM and 120 s rest interval.
Initial VL was defined as 120% of the VL that each participant performed in the 2 weeks before the study. The number of sets and repetitions was adjusted every time that the VL was increased (∼7% every 3 weeks).
Total VL reported for the whole RT program
Branderburg 2002
Not reported
Preacher curl; supine elbow extension
4 sets of ∼10 rep with 75% 1RM
EO. 3 sets of ∼10 rep with 75% 1RM on concentric and 110–120% 1RM on the eccentric phase.
The load was adjusted when the average number of repetitions performed per set in a training session became greater than 10
Not reported†
Enes 2021
Not reported
Barbell back squat; 45° leg press; seated knee extension; stiff-leg deadlift; seated knee flexion
4 sets of 12 rep with 70% 1RM and 120 s of rest interval
DS. 3 sets of 10 with 70% 1RM and 3 additional sets of 6 rep with 55% 1RM with 120 s of rest between sets and no rest before additional sets (only 3 of 5 exercises). RP. 3 sets of 10 with 75% 1RM and 3 additional sets of 6 rep with 75% 1RM with 120 s of rest between sets and 20 s before additional sets (only 3 of 5 exercises).
The load was adjusted by 5% in the fifth week
Total VL reported for the whole RT program
Fisher 2014
Previous experience with PE system
Chest press; leg press; pull-down; pectoral fly; leg extension; pull-over; abdominal flexion; lumbar extension
TRAD: one set of ∼12RM and 60 s of rest. Control: one set of ∼12RM and 60 s of rest.
PE: one set of ∼12RM and 60 s of rest between sets and 5 s between isolated and compound exercises
Once participants were able to perform more than 12 repetitions before achieving failure, the load was adjusted by 5%
Not reported
Fisher 2016 A
Participants reported having done single-set training until failure for multiple exercises including most major muscle groups 2 d.wk.−1
Leg extension, leg curl; leg press; overhead press; chest press; pec-fly; pull-over; pull-down
One set of 8–12 reps with 75% 1RM with 120 s of rest interval between exercises and cadence of 6 s per rep
EO: one set of 8 reps with 105% 1RM with 60 s of rest interval between exercises and cadence of 10 s per rep (only one session; the other was realized identical to TRAD). SS: one set of 6 reps with 75% 1RM with 60 s of rest interval between exercises and cadence of 12 s per rep.
Once participants were able to perform more than desired repetitions, the load was adjusted by 5%
Not reported
Fisher 2016 B
Participants reported having done single-set training until failure for multiple exercises including most major muscle groups 2 d.wk.−1
Chest press; leg press; pull-down; overhead press; adductor; abductor; abdominal flexion; lumbar extension; pec-fly; pullover; leg extension; dips; biceps curl; seated calf raise; leg curl; core torso rotation
One set of 8−12RM
DS: one set of 8−12RM with additional set with reduction of ∼30% on load (only 3 exercises; 12 exercises of 15 were realized identical to TRAD). HDS: one set of ∼4RM with an additional set with two reductions of ∼20% on load (only 3 exercises; 12 exercises of 15 were realized identical to TRAD).
Once participants were able to perform more than 12 repetitions before achieving failure, the load was increased by 5% (only reported for TRAD)
5 sets of 10 reps with 60–80% 1RM and 60–90 s of rest interval (only in 6 exercises)
GVT: 10 sets of 10 reps with 60–80% 1RM and 60−90 s of rest interval (only in 6 exercises)
When participants were able to complete >10 repetitions on the final set, the load was increased by approximately 5–10%
Average VL for only 2 exercises (a total of 15 exercises were utilized)
Prestes 2019
The subjects were accustomed to training 3–5 days per week with split-body training routines and 3-4 sets of 8−12RM per exercise with the objective of muscle hypertrophy
Barbell bench press; dumbbell incline press; cable cross; military press; lateral raise; triceps pulley; barbell triceps extension; squat; 45° leg press; leg curl; front lat pull-down; seated row; dumbbell lateral row; standing barbell elbow curl; preacher curl
3 sets of 6 rep with 80% 1RM and 120−180 s of rest interval
RP: one set of 18 rep with 80% 1RM (performed with intra-set rests of 20 s) and 120 s of rest between exercises
No progression or adjustments were reported
Not reported
Walker 2016
Not reported
Bilateral leg press; unilateral knee extension; unilateral knee flexion
3 sets of 6RM or 10RM with 120−180 s of rest interval
EO: 3 sets of 6RM or 10RM with +40% of the load in eccentric phase and 120−180 s of rest interval
The load was adjusted to provide muscle failure in at least one of three sets
Not reported
Rep: repetitions; 1RM: one-repetition maximum test; GVT: German volume training; VL: volume load; DS: drop-set; CP: crescent pyramid; TRAD: traditional resistance training; EO: eccentric overload; RP: rest-pause; RM: repetition maximum (performed until failure); PE: pre-exhaustion; SS: super slow; HDS: heavy DS; = groups were not considered in the calculation of standardized mean difference. †= programmed volume load (calculated as sets × repetitions × percentage of 1RM) was reported to be equal between protocols.
