Is stronger better? Influence of a strength phase followed by a hypertrophy phase on muscular adaptations in resistance-trained men

ABSTRACT

Although used by resistance-trained individuals, it is unknown if increasing muscle strength prior to hypertrophy training leads to greater muscle growth and strength gains. We investigated muscle thickness and maximum strength in 26 resistance-trained men who were randomly assigned to either: STHT, consisted in a 3-week strength-oriented training period (4x1-3 repetition maximum [RM]) prior to a 5-week hypertrophy-oriented period (4x8-12RM), or HT, which comprised an 8-week hypertrophy-oriented training period. Vastus lateralis muscle thickness, and back squat and leg-press 1-RM were assessed at pre, third week, and after 8 weeks of training. When pre-to-post changes are compared, STHT induced greater muscle growth (p = 0.049; 95%CI = 0.15–3.2%; d = 0.81) and strength gains in the back squat (p = 0.015; 95%CI = 1.5–13%; d = 1.05) and leg-press 45° (p = 0.044; 95%CI = 0.16–9.9%; d = 0.79) compared to HT. Our results support the use of a period to increase muscle strength prior to an HT to increase muscle thickness and maximum strength in resistance-trained men.

KEYWORDS:

• Muscle hypertrophy
• maximal strength
• volume load
• resistance training

Acknowledgments

The authors would like to thank the participants in this investigation for their time, effort, and support. The authors are grateful to Fundação de Amparo à Pesquisa do Estado de São Paulo – FAPESP (2014/20369-1) and Coordenação de Aperfeiçoamento de Pessoal de Nível Superior – CAPES (2018/23-p4748).

Disclosure statement

The authors reported no potential conflict of interest.

Additional information

Funding

This work was supported by the Fundação de Amparo à Pesquisa do Estado de São Paulo-FAPESP under Grant 2014/20369-1; Coordenação de Aperfeiçoamento de Pessoal de Nível Superior – CAPES under Grant 2018/23-p4748.