Introduction
In the world of fitness, the quest for building muscle often leads enthusiasts to explore advanced resistance training techniques. But do these popular methods significantly enhance hypertrophy and strength, or are they merely marketing hype? A 2019 systematic review aimed to answer this question by analyzing various advanced training techniques and their impact on muscle growth and strength.
The Study
This comprehensive review included 30 randomized controlled trials (RCTs) investigating the effectiveness of advanced resistance training techniques. The techniques analyzed were:
- Tempo Eccentric Technique
- Accentuated Eccentric Loading Method
- Low-Load Resistance Training Under Blood Flow Restriction
- Cluster Sets Technique
- Supersets and Pre-exhaustion Techniques
- Drop Sets
- Sarcoplasma Stimulating Training Technique
Key Findings
Despite the variety of techniques studied, none were found to be superior for muscle hypertrophy or strength when compared to a standard resistance training program. The standard program typically involved multiple sets (3-6) of 6-12 repetitions with short rest intervals (60 seconds) and moderate intensity (60-80% 1RM), combined with progressive increases in training volume (12-28 sets per muscle group per week).
Fringe Benefits
Certain techniques did offer fringe benefits, particularly in terms of time efficiency. Methods such as Tempo Eccentric Training, Cluster Sets, and Supersets were noted for their ability to condense workout duration without sacrificing effectiveness.
Practical Applications
The researchers concluded that while advanced techniques might not be superior in terms of muscle growth and strength, they can be beneficial for trained athletes. These methods can help:
- Break through training plateaus
- Prevent workout monotony
- Increase exercise diversity
- Reduce training session duration
My Takeaways
This review reinforces the idea that no single advanced training method outperforms a well-structured resistance training program emphasizing progressive overload and proper intensity. However, for those limited by time or seeking variety, incorporating these techniques can be advantageous.
Additional Insights
One of the notable advanced techniques, Sarcoplasma Stimulating Training (SST), involves performing sets at 70-80% 1RM to volitional fatigue, followed by repeated sets with decreasing loads and specific tempos. This method is similar to drop sets and aims to maximize muscle pump and endurance.
Conclusion
Incorporating advanced resistance training techniques can add variety and efficiency to your workouts. While they may not provide superior results compared to traditional methods, they offer unique benefits that can enhance your training experience. For advanced lifters or those seeking to optimize their workout time, experimenting with these techniques can be a valuable addition to your fitness regimen.
References
Explore these advanced techniques and find what works best for your fitness goals. Keep challenging yourself and stay committed to your training journey.
Holly T. Baxter is an Australian Dietitian with over 13 years of experience in health and fitness. She holds a degree in Food Science and Nutrition and a Master of Dietetics from Deakin University. A former professional physique athlete, Holly has two World Championship titles. Her latest project, BiaBody, is dedicated to women’s health and fitness. As an APD Dietitian and Online Physique Coach, she focuses on evidence-based health education and empowering women through fitness.
