Effects of Advanced Resistance Training Systems on Muscle Hypertrophy and Strength in Recreationally Trained Adults: A Systematic Review and Meta-Analysis - PubMed
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- #resistance training
- #strength training
- #muscle hypertrophy
- Advanced resistance training systems show a small but significant advantage over traditional training methods.
- Strength outcomes benefit moderately from advanced methods, while hypertrophy effects are small and non-significant.
- Rest-pause training offers a modest hypertrophic advantage.
- Velocity-based training and eccentric overload primarily improve strength.
- Drop sets, tempo-controlled training, and cluster-type protocols yield similar adaptations to traditional sets when volume and effort are matched.
- Advanced systems are effective for maximal strength without compromising hypertrophy, but hypertrophic superiority is not universally supported.