Exercise Researcher Shares the 5 Best New Studies for Our Muscle Growth Goals
2024 was an exponentially productive year for scientific research into hypertrophy and strength. There were several studies, covered here at Men's Health, that have all influenced the way we work out in order to train smarter. There has never been a better time to get geeky about muscle growth — especially if you don't want to waste your gym time.
In a new video, one of the researchers involved in many of these studies, Dr Milo Wolf, has shared the top pieces of research from the past year that he believes we should be paying attention to.
The 5 Best Muscle Building Studies of 2024
Fractional Sets Improve Accuracy of Measuring Volume
Fractional sets, where indirect muscle stimulation of a muscle counts as half-sets, (e.g. rows hitting biceps) offer a more accurate way to measure volume and increase muscle growth. The systematic review available on SportRχiv aimed to identify how resistance training variables, such as weekly volume (total sets) and frequency (sessions per week), affect muscle hypertrophy and strength gains when taking into account fractional sets.
Wolf explains, 'Our first takeaway here is that when you're quantifying your own volume, you can count it however you want, but probably the most accurate way to do so based on the research is to count using some sort of fractional system for exercises that indirectly train the muscle that you're trying to grow.'
The takeaway: Count indirect exercises as 0.5 sets towards your weekly set goal for each muscle group
High Volume Training for Maximum Hypertrophy
The same review found that training with 20-30 sets per muscle per week delivers the most muscle growth, with diminishing returns beyond this. 'Personally this volume research just makes me way more comfortable pushing volume for all muscle groups to around 20 to 30 weekly sets,' says Wolf.
The takeaway: Focus on doing 20-30 sets per muscle group per week for maximum muscle growth.
Rest Periods of 1-2 Minutes
Resting 60-120 seconds between sets is optimal for hypertrophy, saving time without sacrificing muscle growth. The meta-analysis published in Frontiers in sports and active living, suggests that rest periods of 1.5 minutes may maximise gains. As a co-author in the study, Wolf explains, 'We took all the studies that manipulated rest times and measured muscle growth. We found that shorter rest times were worse for growth, but only if they were under 60 seconds.'
Wolf continues, 'I've been resting just 60 to 90 seconds for upper body exercises or isolation exercises, and closer to 90 or 120 seconds for lower body exercises or compound exercises.'
The takeaway: Rest 60-120 seconds between sets.
Supersets Will save Time and Won't Impair Muscle Growth
Performing paired supersets vs traditional sets can reduce training time while achieving the same muscle growth. The study conducted by Wolf and other researchers compared muscle growth in traditional, straight sets vs antagonist supersets in trained lifters. The researchers found similar increases in muscle growth, strength, and muscle endurance results when comparing supersets to traditional training. However, the traditional training group took 69 minutes to complete the workout, whereas the superset group took only 44 minutes.
'Since the study came out I've been supersetting exercises a lot more,' says Wolf, 'After all we now have four studies showing supersets can build just as much muscle while saving up to 30-50% of time, even in trained lifters.'
The takeaway: Superset your exercises using antagonist paired supersets to save time without sacrificing muscle.
Lengthened Partial Reps vs Full ROM
'I'd be remiss not to mention our own study,' says Wolf. 'We tested lengthened partials against a full range of motion for muscle growth. Focusing on the stretch has been the most controversial topic in the fitness industry for a while now.'
The study found that both lengthened partial reps and full range of motion training produced similar increases in muscle thickness.
The takeaway: We can focus on either lengthened partials or full range of motion for optimal muscle growth.
Stretch-Focused Training Maximises Hypertrophy
'I see focusing on a stretch as a winning strategy and there's a fair bit of evidence to suggest you grow more muscle by doing so.' To support this, there have been many studies on training in the stretched position. A recent study found the stretched position led to 43.3% greater relative muscle growth in the calf muscle. Incorporating exercises that focus on the lengthened portion of the lift is beneficial for growth.
The takeaway: Focus on the end range of motion in your lifts for muscle gain, and use techniques such as lengthened partial reps.
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