Pesquisas cientificas sobre o volume de treinamento e sua influência na hipertrofia

Abstract

Objective: To investigate how exercise science has been discussing the influence of volume on hypertrophy through a historical perspective, investigating changes in the way of quantifying and manipulating volume, and verifying whether volume is the most effective variable in achieving hypertrophic gains. Methodology: The searches for articles were divided into the decades of publication 1990 to 2000, 2000 to 2010 and 2010 to 2020. The eligibility criteria for the articles were: (1) to present one of the descriptors in the title, abstract or keywords that were selected for analysis; (2) be published by the December 2020 date; (3) be published in the English language. The present review considered original articles, literature reviews, reviews and point of view. Exclusion criteria were: congress abstracts, editorials and letters, as well as articles in other languages even when they met inclusion criteria number one and two. Results: With regard to training volume, the use of higher volumes provides more muscle hypertrophy, its progression will continue to bring more muscle mass gains, showing that there is an inverted U-shaped curve, which the greater the volume, the greater the hypertrophy. The implementation of training methods is not necessary when the volume is equalized, it will not be superior to a traditional training, but it is beneficial to optimize the time, and make the training denser. Conclusion: The analyzes carried out on the volume show that over the last three decades the volume had more impact on hypertrophy, generating more results in relation to the other variables. The methods are of great value, but if the training is equalized, the volume is not greater than the traditional training, it will not overlap in hypertrophic gains, to finish those interested in achieving maximum hypertrophy, should - focus on volume and its progression.