Determining the Ideal Training Volume to Maximize Muscle Hypertrophy in Advanced Strength Athletes

Author(s):

Kevin Adrian Gutierrez Alonso* and Isaac Misael Hermosillo Mrtinez

This study aims to elucidate the ideal training volume for maximizing muscle hypertrophy in advanced strength athletes through a systematic review and meta-analysis of the extant literature with high scientific hierarchy. Emphasis is placed on discerning the optimal number of weekly sets (4-10) and repetition ranges pertinent to specific muscle groups, contextualized within their fiber type compositions. Recent empirical evidence advocates for training protocols that employ higher Rate of Perceived Exertion (RPE) alongside lower overall volumes to facilitate superior hypertrophic adaptations. This paper synthesizes contemporary findings, offering evidence based guidelines tailored for advanced strength athletes and contributing to the discourse surrounding effective training methodologies.