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Varying Tempo for Hypertrophy

by Lee Boyce
Personal Training Quarterly June 2017
Vol 3, Issue 3

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Audience:
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Due to the principle of specificity, training should be tailored to the goal of the lifter in terms of the prioritization of strength, hypertrophy, health, and functional outcomes. If the goal is muscular hypertrophy, it may be beneficial to vary the repetition range, and to utilize a variety of loads and loading strategies in the pursuit of maximizing hypertrophy.

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This article originally appeared in Personal Training Quarterly (PTQ)—a quarterly publication for NSCA Members designed specifically for the personal trainer. Discover easy-to-read, research-based articles that take your training knowledge further with Nutrition, Programming, and Personal Business Development columns in each quarterly, electronic issue. Read more articles from PTQ »

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References

1. Burd, NA, Mitchell, CJ, Churchward-Venne, TA, and Phillips, SM. Bigger weights may not beget bigger muscles: Evidence from acute muscle protein synthetic responses after resistance exercise. Applied Physiology, Nutrition, and Metabolism 37(3): 551-554, 2012.
2. Campos, GE, Luecke, TJ, Wendeln, HK, Toma, K, Hagerman, FC, Murray, TF, et al. Muscular adaptations in response to three different resistance-training regimens: specificity of repetition maximum training zones. European Journal of Applied Physiology 88(1-2): 50-60, 2002. 
3. Fink, J, Kikuchi, N, Yoshida, S, Terada, K, and Nakazato, K. Impact of high versus low fixed loads and non-linear training loads on muscle hypertrophy, strength and force development. SpringerPlus 5(1): 698, 2016. 
4. Fry, AC. The role of resistance exercise intensity on muscle fibre adaptations. Sports Medicine 34(10): 663-679, 2004. 
5. Klemp, A, Dolan, C, Quiles, JM, Blanco, R, Zoeller, RF, Graves, BS, and Zourdos, MC. Volume-equated high- and low-repetition daily undulating programming strategies produce similar hypertrophy and strength adaptations. Applied Physiology, Nutrition, and Metabolism 41(7): 699-705, 2016. 
6. Mitchell, CJ, Churchward-Venne, TA, West, DW, Burd, NA, Breen, L, Baker, SK, and Phillips, SM. Resistance exercise load does not determine training-mediated hypertrophic gains in young men. Journal of Applied Physiology 113(1): 71-77, 2012. 
7. Morton, RW, Oikawa, SY, Wavell, CG, Mazara, N, McGlory, C, Quadrilatero, J, et al. Neither load nor systemic hormones determine resistance training-mediated hypertrophy or strength gains in resistance-trained young men. Journal of Applied Physiology 121(1): 129-138, 2016. 
8. Schoenfeld, BJ, Contreras, B, Ogborn, D, Galpin, A, Krieger, J, and Sonmez, GT. Effects of varied versus constant loading zones on muscular adaptations in trained men. International Journal of Sport Medicine 37(6): 442-447, 2016. 
9. Schoenfeld, BJ, Peterson, MD, Ogborn, D, Contreras, B, and Sonmez, GT. Effects of low- vs. high-load resistance training on muscle strength and hypertrophy in well-trained men. The Journal of Strength and Conditioning Research 29(10): 2954-2963, 2015. 
10. Schoenfeld, BJ, Ratamess, NA, Peterson, MD, Contreras, B, Sonmez, GT, and Alvar, BA. Effects of different volume-equated resistance training loading strategies on muscular adaptations in well-trained men. The Journal of Strength and Conditioning Research 28(10): 2909-2918, 2014. 
11. Schoenfeld, BJ, Wilson, JM, Lowery, RP, and Krieger, JW. Muscular adaptations in low- versus high-load resistance training: A meta-analysis. European Journal of Sport Science 16(1): 1-10, 2016.

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Lee Boyce

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Lee Boyce is a Certified Professional Trainers Network Certified Personal Trainer (CPTN-CPT) with an educational background in kinesiology from York U...

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