Low load and high-volume training for hypertrophy: molecular parameters analysis
Abstract
The manipulation of resistance training variables is a crucial point for optimize results. One adaptation of the strength training is the hypertrophy of the skeletal muscle, that consist in an increase of the cross sectional area. One method that can contribute to this adaptation is to use low load and high volume that showed great results. This design is gaining notoriety, but the literature seems not consensual about its benefits. Based on it the purpose of this review is to analyze some research that used this method to assess skeletal muscle hypertrophy. Using Pubmed, Scielo and Google Scholar databases and respecting the inclusion and exclusion criteria 5 studies were selected. To assess the methodological quality of the studies, the PEDro scale was applied. All studies showed great methodological quality with grades above 5. Training with low loads and high volume was able to promote hypertrophy in upper limbs and lower limbs similar to a training wih high loads and low volume in all studies analyzed. Different muscle fibers recruitment involved in the exercise, protein synthesis, satellite cells signaling and other factors associated to metabolic stress are some of the reasons that justify the finds. This review can conclude that resistance training using low loads and large volume were as effective to hypertrophy and a good option to use among a periodization. The responses for this phenomenon is complex by multifactorial premises.
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