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Sanmy R. Nóbrega, Maı́ra C. Scarpelli, Cintia Barcelos, Talisson S. Chaves, and Cleiton A. Libardi
MUSCULAB—Laboratory of Neuromuscular Adaptations to Resistance Training, Department of Physical Education, Federal University
of São Carlos—UFSCar, São Carlos, Brazil
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Abstract
Nóbrega, SR, Scarpelli, MC, Barcelos, C, Chaves, TS, and Libardi, CA. Muscle hypertrophy is affected by volume load progression
models. J Strength Cond Res 37(1): 62–67, 2023—This exploratory secondary data analysis compared the effects of a percentage of
1 repetition maximum (%1RM) and a repetition zone (RM Zone) progression model carried out to muscle failure on volume load
progression (VLPro), muscle strength, and cross-sectional area (CSA). The sample comprised 24 untrained men separated in 2 groups:
%1RM (n 5 14) and RM Zone (n 5 10). Muscle CSA and muscle strength (1RM) were assessed before and after 24 training sessions,
and an analysis of covariance was used. Volume load progression and accumulated VL (VLAccu) were compared between groups. The
relationships between VLProg, VLAccu, 1RM, and CSA increases were also investigated. A significance level of p # 0.05 was adopted for
all statistical procedures. Volume load progression was greater for RM Zone compared with %1RM (2.30 6 0.58% per session vs.
1.01 6 0.55% per session; p , 0.05). Significant relationships were found between 1RM and VLProg (p , 0.05) and CSA and VLProg
(p , 0.05). No between-group differences were found for VLAccu (p . 0.05). Analysis of covariance revealed no between-group
differences for 1RM absolute (p , 0.05) or relative changes (p , 0.05). However, post hoc testing revealed greater absolute and relative
changes in CSA for the RM Zone group compared with the %1RM group (p , 0.001). In conclusion, RM Zone resulted in a greater
VLPro rate and muscle CSA gains compared with %1RM, with no differences in VLAccu and muscle strength gains between progression
models.
Key Words: concentric muscle failure, resistance training prescription, progressive overload, training volume
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training intervention, subjects were familiarized with the 1RM test young men (24 6 5 years, 71.5 6 12.5 kg, and 173 6 6 cm; mean 6
procedures and exercises. Forty-eight to 72 hours later, 1RM as- SD). All subjects were untrained in RT (i.e., at least 6 months since the
sessments were performed, with reassessments every 72 hour until a last structured RT session) and had no contraindications to the exer-
variation below 5% was found between tests. Seventy-two hours cise and tests used. Group characteristics can be found in Table 1. Both
after the final 1RM test, vastus lateralis CSA was acquired. The RT studies were approved by the Federal University of São Carlos ethical
period was initiated, with groups performing their respective pro- committee and were conducted following the Declaration of Helsinki.
tocols (i.e., %1RM or RM Zone). Reassessments in 1RM and CSA All subjects were instructed about potential risks and benefits and
were performed 72 hours after the 12th training session and 72 provided written informed consent after complete methods disclosure.
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hours after the final training session (session 24). Load adjustments
were made according to each study’s protocol. For the purpose of
this secondary analysis, only the groups HIRT-F, from Nóbrega Procedures
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et al. (13), and RT3, from Barcelos et al. (2), were selected because
they shared the same number of training sessions (24 sessions), Resistance Training. Both groups underwent a lower-body re-
relative load (;80% 1RM), and performed repetitions to concen- sistance training program composed of 24 training sessions of uni-
tric muscle failure. An overview of the experimental design and each lateral knee extension exercise on a conventional leg-extension
group’s protocol characteristics can be seen in Figure 1. machine (Effort NKR; Nakagym, São Paulo, Brazil), with 5 kg as the
smallest load adjustment available on the machine alone. Dumbbells
were used to fine-tune load increases, with a minimal increase of 1
kg. All training sessions were initiated with a 5-minute general
Subjects
warm-up on a cycle ergometer (Ergo-Fit; Pirmasens, Rheinland-
This study’s sample comprised 14 subjects from Nóbrega et al. (13) Pfalz, Germany) at 20 km·h21. Both %1RM and RM Zone groups
and 10 from Barcelos et al. (2) for a total of 24 healthy untrained shared the same number of sets (3 sets) and rest interval (2-minute
Figure 1. Overview of the design and characteristics of the studies used for this secondary data analysis. RM 5 repetition
maximum; 1RM 5 1 repetition maximum; CSA 5 cross-sectional area; HIRT-F 5 high-intensity resistance training to failure;
HIRT-V 5 high-intensity resistance training to volitional interruption; LIRT-F 5 low-intensity resistance training to failure; LIRT-
V 5 low-intensity resistance training to volitional interruption; RT5 5 resistance training 5 times per week; RT3 5 resistance
training 3 times per week; RT2 5 resistance training 2 times per week.
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Volume Load Progression Models (2023) 37:1
rest). The %1RM performed as many repetitions as possible per set- tool while taking great care to avoid connective and bone tissues.
up to the point of concentric muscle failure (i.e., unable to perform a Muscle CSA was reconstructed and measured 3 times, and the mean
repetition with full range of motion), and load was adjusted after 12 value obtained from the 3 calculations was adopted as the CSA true
sessions based on a 1RM reassessment. On average, subjects per- value. Assessments were performed by the same evaluator for both
formed 26 repetitions per session throughout the experimental pe- Nóbrega et al. (13) and Barcelos et al. (2). The CV and TE values
riod. The RM Zone group trained at 9–12 RM, with concentric were ,1.39% and ,0.33 cm2, respectively.
muscle failure occurring every set. Load was adjusted on a set-by-set
approach whenever repetitions fell outside the desired range, and Volume Load. For VLProg assessment, the VL produced during
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load could be increased or decreased at 1-kg intervals (i.e., 1, 2, 3, 4, session 1 was used as each subject’s reference value, and the
and 5 kg) according to the number of repetitions performed and percentage differences in the VL produced between sessions 1 and
researchers’ perception of subject’s performance. Specific protocol 2–24 were individually calculated as follows:
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Table 1
Volume Load
Subjects’ characteristics per group at baseline.*†
%1RM RM Zone p For the simple regressions analysis, F statistics revealed significant
Age (y) 24 6 2 23 6 4 0.47 relationships between VLProg and 1RM relative increase (p 5 0.010;
Body mass (kg) 71.5 6 15.00 72.3 6 8.20 0.88 estimate 5 7.28; R2 5 0.26) and VLProg and CSA relative increase (p
Height (cm) 173 6 6.0 174 6 6.0 0.76 5 0.015; estimate 5 2.63; R2 5 0.24). No significant relationship
Knee extension 1RM (kg) 50.07 6 16.88 41.9 6 11.18 0.19 was found between VLAccu and 1RM relative increase (p 5 0.94;
Vastus lateralis CSA (cm2) 22.63 6 5.03 21.43 6 3.31 0.58 estimate 5 20.03; R2 5 0.0002), nor between VLAccu and CSA
*%1RM 5 percentage of 1 repetition maximum progressions model; RM Zone 5 repetition zone
relative increase (p 5 0.43; estimate 5 20.0001; R2 5 0.03). T-test
progression model; 1RM 5 1 repetition maximum; CSA 5 muscle cross-sectional area. comparisons revealed no significant differences in VLAccu between
†Values expressed as mean 6 SD. groups (%1RM: 26,695 6 6,785 kg vs. RM Zone: 30,936 6 8,391
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kg; p 5 0.1850; ES 5 0.57 [95% CI: 20.26 to 1.39]) (Figure 3A). Similarly, no statistically significant difference in 1RM relative
The 2-tailed F-test revealed that VLProg slopes differed significantly change was found between groups (F 5 1.353; %1RM 5 31.4 6
between groups (%1RM: 1.01 6 0.55% per session vs. RM Zone: 14.03%; RM Zone 5 38.3 6 14.1%; p 5 0.257; ES 5 0.49 [95%
2.30 6 0.58% per session; p 5 0.0001) (Figure 3B). CI: 20.33 to 1.31]) (Figure 4A).
Figure 3. Twenty-four sessions accumulated volume load (VLAccu) (A) and volume
load progression (VLProg) per session (B) for the percentage of 1 repetition maximum
(%1RM) and repetition zone (RM Zone) progression models, with VLProg slopes
(continuous straight lines) and 95% confidence intervals (dotted lines). Values are
presented as mean 6 SD.
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Volume Load Progression Models (2023) 37:1
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Figure 4. Relative changes (%) in maximal dynamic strength (1RM) (A) and vastus lateralis cross-sectional area (CSA) (B) for
the percentage of 1 repetition maximum (%1RM) and repetition zone (RM Zone) progression models. Results are presented as
mean 6 SD. The bars represent the adjusted means after Bonferroni’s adjustment. Individual dots represent subjects’ true
value. *Significant difference compared with %1RM progression model, as identified by Bonferroni’s post hoc.
in RM Zone compared with %1RM (%1RM: 1.62 6 0.85 cm2 vs. 1RM. In addition, the superior limit of the CI for the ES (20.33 to
RM Zone: 3.39 6 0.85 cm2; p , 0.001; ES 5 2.08 [95% CI: 1.31) could also be indicative of a possible favorable effect for RM
1.08–3.09]). Similarly, after adjusting for baseline CSA, comparisons Zone. Albeit statistically nonsignificant, the difference in 1RM
revealed a significant between-group difference in relative CSA gains increase was almost twice the CV value found for 1RM assess-
(F 5 23.401; p , 0.001). Post hoc analysis found significantly ments (CV ,3.65%), making it highly unlikely to be derived from
greater mean CSA relative change for the RM Zone group compared measurement variability. Thus, if proven to be of clinical or per-
with %1RM (%1RM: 7.86 6 4.0% vs. RM Zone: 16.0 6 4.02%; formance relevance, this nonsignificant difference would be an
p , 0.0001; ES 5 2.03 [95% CI: 1.04–3.02]) (Figure 4B). indicative that RM Zone models could be better for promoting
1RM increases. On a similar note, RM Zone resulted in a VLAccu
;16 pp above %1RM, with no statistical significance. As such, it
Discussion could be questioned whether this discrepancy in VLAccu was re-
Our results demonstrate that the RM Zone prescription resulted sponsible for the nonsignificant difference in 1RM increase be-
in significantly greater VLPro compared with the %1RM pre- tween groups. It is important to consider that simple regression
scription. Accompanying these results, significantly greater vastus analysis revealed no significant relationship between VLAccu and
lateralis CSA changes were found for the RM Zone group com- muscle strength increases. On the other hand, a significant re-
pared with the %1RM group. No significant between-group lationship was found for VLProg with an R2 of 0.26. While rela-
differences in 1RM changes were observed. In addition, signifi- tively small by itself, having 26% of the 1RM increase explained in
cant relationships were observed between VLProg and RT-induced a simple regression model could indicate its importance to RT
adaptations (i.e., 1RM and CSA relative changes), but not be- adaptations. Such results point toward VLProg being better related
tween VLAccu and the same adaptations. Collectively, our results to muscle strength increase after an RT program than VLAccu,
suggest that VLPro affects muscle hypertrophy. In addition, the adding to the current body of evidence that shows that VLAccu is not
RM Zone prescription model is more advantageous to muscle the only variable behind RT adaptations (4–6,12,18).
hypertrophy compared with a %1RM model when both are For our muscle CSA results, the RM Zone group demonstrated
carried out to concentric muscle failure. greater CSA changes, with the relative change being 2 times greater
Regarding muscle strength, neural adaptations are recognized as than that found for the %1RM group. Our findings are not so
one of the main contributors to RT strength increases (14,17). This surprising considering that many studies have already demonstrated
statement is especially true for RT beginners, with neural adapta- the lack of association between VLAccu and hypertrophic responses
tions occurring early on the exercise program (14,17). For this (4–6,12,18). Barcelos et al. (2) compared muscle strength and CSA
study, both groups initiated training at ;80% 1RM, with load adaptations between protocols performed with different RT fre-
adjustments being made at each set for the RM Zone group. As for quencies (i.e., 2, 3, and 5 times per week). Similar adaptations were
the %1RM group, load was adjusted after the 1RM retest on week found for all groups, despite the higher-training frequency group
6 in an attempt to optimize muscle adaptations to the protocol. As a resulting in a VLAccu of almost 3 times that of the lower-frequency
direct result, it is likely that the %1RM group trained with pro- one. When VLProg was analyzed, a similar behavior was found for
gressively lower relative loads until load adjustment, while the load all groups, with significant increases in VL occurring at similar time
was kept as constant as possible for the RM Zone group. However, points. Likewise, Damas et al. (5) investigated the effect of variables’
current evidence point toward increases of similar magnitude be- manipulation on protein synthesis of RT-trained subjects. Their
tween protocols performed at comparable load zones, especially results demonstrate no advantage for the variables-manipulation
with near-to-maximal loads lifted to or close to the point of con- protocol, despite the greater VLAccu produced by it. Of note, when
centric muscle failure (11,21). Thus, the minimal differences in load VLProg slopes were compared, a similar progression was found be-
lifted by each group would not explain any possible difference in tween the experimental groups. This finding led the authors to hy-
strength gains between groups. Although no significant difference pothesize that, at a group level, the VLProg slope could be an
was found for muscle strength increase between groups, relative important variable for muscle hypertrophy. Adding to the afore-
change for the RM Zone group, after adjusting for baseline 1RM, mentioned evidence, our results show that the RM Zone pre-
was 6.9 percentage points (pp) higher than that found for the % scription protocol favors VLProg more than the %1RM one, with
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Volume Load Progression Models (2023) 37:1 | www.nsca.com
marked hypertrophy for the protocol progressing more, at least #88887.634297/2021-00 to T.S.C.) and National Council for
when both are carried out to the point of concentric muscle failure. Scientific and Technological Development (CNPq) (#302801/
The set-by-set load adjustment of the RM Zone model seems to 2018-9 to C.A.L.). The authors acknowledge all subjects of this
ensure that subjects’ training load is always at a near-optimal range study. The authors declare no conflicts of interest. This study and
for their adaptive capacity, apparently promoting increases on its results do not constitute an endorsement of the product by the
VLPro at an accelerated pace. When associated with our simple authors or the NSCA.
regression analysis, which indicates that 24% of the muscle CSA
increases could be explained by the simple regression model that References
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