At 12Reps, we’re committed to helping you achieve your fitness goals with clarity and precision. But with so much conflicting advice on building muscle, it’s easy to feel overwhelmed. Thankfully, a landmark study by Brad J. Schoenfeld (2010) sheds light on the mechanisms of muscle hypertrophy and how they can be optimised for resistance training. Here’s what you need to know to train smarter, not harder.
Confusion About Muscle Growth
Muscle hypertrophy (growth) isn’t just for bodybuilders. Whether you’re looking to improve athletic performance, enhance your physique, or stay healthy, understanding how muscles grow is crucial. However, there’s a lot of debate about the best training methods, should you lift heavy weights with long rest periods or focus on moderate loads with shorter rest?
This study offers a science-backed answer.
Key Factors Driving Muscle Growth
Schoenfeld’s research identifies three main drivers of muscle hypertrophy:
1. Mechanical Tension:
This is the force your muscles generate during resistance training. Both heavy loads and moderate loads create mechanical tension, but achieving progressive overload (gradually increasing weight or reps) is essential.
2. Muscle Damage:
When you lift weights, microscopic tears form in your muscle fibers. Your body repairs these tears, making the muscles stronger and larger. Exercises emphasising eccentric movements (lowering the weight) maximise this damage.
3. Metabolic Stress:
Feeling the “burn” during a workout? That’s metabolic stress, caused by the buildup of byproducts like lactate. This stress triggers anabolic processes, leading to muscle growth.
Breaking Down the Research: Training for Maximum Gains
Schoenfeld’s study highlights how different training methods impact muscle growth:
Bodybuilder Style (Moderate Loads, Short Rest)
•Training Protocol: 6–12 reps per set, 60–90 seconds of rest.
•Benefits: High metabolic stress, time-efficient, and excellent for overall hypertrophy.
•Ideal For: Those looking to improve muscle size and achieve a “pumped” look.
Powerlifter Style (Heavy Loads, Long Rest)
•Training Protocol: 1–5 reps per set, 2–5 minutes of rest.
•Benefits: Maximises mechanical tension and strength gains.
•Ideal For: Athletes focused on building raw strength and lifting heavier weights.
Practical Applications for Your Training
Here’s how to apply these findings with 12Reps:
1. Tailor Your Routine to Your Goals:
•Want more size? Opt for moderate loads with shorter rest.
•Building strength? Incorporate heavier loads with longer rest.
2. Train Across All Rep Ranges:
Incorporate a mix of low reps (1–5) for strength, moderate reps (6–12) for hypertrophy, and high reps (15+) for endurance and metabolic stress.
3. Don’t Skip Eccentric Training:
Lower weights slowly during each rep to increase muscle damage and maximise growth.
4. Push to Failure Occasionally:
Training to muscular failure (when you can’t complete another rep) is a powerful way to recruit all muscle fibers and trigger hypertrophy. Use this technique sparingly to avoid overtraining.
5. Periodise Your Workouts:
Alternate between phases of high volume and high intensity to keep making progress and avoid plateaus.
Why This Matters: Evidence-Backed Results
Schoenfeld’s findings are based on a thorough review of existing literature, making them some of the most reliable insights into hypertrophy science. The study emphasises that there’s no one-size-fits-all approach—the key is finding what works for your body and goals.
At 12Reps, we integrate these principles into our app, helping you design personalised workout plans backed by science.
Start Growing with 12Reps
Ready to take your training to the next level? The 12Reps app is your partner in building strength and muscle, combining cutting-edge research with an intuitive user experience. Whether you’re a beginner or an experienced lifter, we’ll help you unlock your potential.
Download the app today and start building the body you’ve always wanted.
References:
1.Schoenfeld, B.J. (2010). The mechanisms of muscle hypertrophy and their application to resistance training. Journal of Strength and Conditioning Research, 24(10), 2857–2875.
2.Schoenfeld, B.J., Grgic, J., Ogborn, D., & Krieger, J.W. (2017). Strength and hypertrophy adaptations between low- vs. high-load resistance training: A systematic review and meta-analysis. Journal of Strength and Conditioning Research, 31(12), 3508–3523.
