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Equating Resistance-Training Volume Between Programs Focused on Muscle Hypertrophy

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Abstract

Calculating resistance-training volume in programs focused on muscle hypertrophy is an attempt to quantify the external workload carried out, then to estimate the dose of stimulus imposed on targeted muscles. The volume is usually expressed in some variables that directly affected the total training work, such as the number of sets, repetitions, and volume-load. These variables are used to try to quantify the training work easily, for the subsequent organization and prescription of training programs. One of the main uses of measures of volume quantification is seen in studies in which the purpose is to compare the effects of different training protocols on muscle growth in a volume-equated format. However, it seems that not all measures of volume are always appropriate for equating training protocols. In the current paper, it is discussed what training volume is and the potentials and shortcomings of each one of the most common ways to equate it between groups depending on the independent variable to be compared (e.g., weekly frequency, intensity of load, and advanced techniques).

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Authors and Affiliations

  1. Metabolism, Nutrition, and Exercise Laboratory. Physical Education and Sport Center, Londrina State University, Londrina, Brazil

    João Pedro Nunes, Witalo Kassiano, Bruna D. V. Costa, Alex S. Ribeiro & Edilson S. Cyrino

  2. Exercise Science Program, Truman State University, Kirksville, USA

    Jerry L. Mayhew

  3. Center for Research in Health Sciences, University of Northern Paraná, Londrina, Brazil

    Alex S. Ribeiro

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  1. João Pedro Nunes
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  2. Witalo Kassiano
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JPN wrote the first draft. WK, BDVC, JLM, ASR, and ESC revised and made substantial contributions to the original work. All authors approved the final version of the manuscript.

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Correspondence to João Pedro Nunes.

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João Pedro Nunes, Witalo Kassiano, Bruna Costa, Jerry Mayhew, Alex Ribeiro and Edilson Cyrino declare that they have no conflicts of interest relevant to the content of this article.

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Nunes, J.P., Kassiano, W., Costa, B.D.V. et al. Equating Resistance-Training Volume Between Programs Focused on Muscle Hypertrophy. Sports Med 51, 1171–1178 (2021). https://doi.org/10.1007/s40279-021-01449-2

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