Ibero-American Journal of Exercise and Sports Psychology

SCIENTIFIC EVIDENCE ON THE EFFECTIVENESS OF METHODS OF RESISTED TRAINING RETURNED TO MUSCLE HYPERTROPHY

Abstract

Antônio Carlos Leal Cortez, Antonio Alias García, Edgar Ismael Alarcón Meza, Andréia de Sousa Costa, Glauber Castelo Branco Silva, Estélio Henrique Martin Dantas

Introduction: It is becoming more and more common for people to resort to weight-training rooms in order to achieve goals related to both health and aesthetics, where, in turn, hypertrophy stands out as the most desired goal.
Objective: to analyze, through an integrative review, the effectiveness of different methods of resistance training in muscle hypertrophy.
Methods: This is an integrative review of the literature performed in MedLine databases via PubMed; Lilacs via VHL and Web of Science.
Results: We analyzed 18 studies that met the established inclusion criteria, all of them having as human sample of both sexes, specifying in their methodologies, different methods of resistance training aimed at muscular hypertrophy. Among the results achieved, the most relevant was that the resistance training method with low load is one of the most effective to generate hypertrophy, taking into account the improvement of technique execution, biomechanics, as well as the volume and intensity of the training. Conclusion: the different training methods analyzed here are effective in generating skeletal muscle hypertrophy, since it will provide sufficient stimulation of the hypertrophic (neuromuscular and physiological) pathways in the different muscle groups.

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