Which strength training makes muscles grow best?
The Influence of Frequency, Intensity, Volume and Mode of Strength Training on Whole Muscle Cross-Sectional Area in Humans
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
This study looked at different ways people lift weights to see what makes muscles grow the most. It checked how often, how hard, and how much you should train, and whether lifting, lowering, or holding weights matters.
Surprising Findings
Isometric and accommodating resistance training can build muscle as effectively as traditional lifting.
Most people assume only dynamic lifting (like squats or curls) builds size, but static holds and machine-based isokinetic training showed comparable potential.
Practical Takeaways
Focus on consistent training with adequate volume, intensity, and frequency regardless of the type of muscle action or equipment used.
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
This study looked at different ways people lift weights to see what makes muscles grow the most. It checked how often, how hard, and how much you should train, and whether lifting, lowering, or holding weights matters.
Surprising Findings
Isometric and accommodating resistance training can build muscle as effectively as traditional lifting.
Most people assume only dynamic lifting (like squats or curls) builds size, but static holds and machine-based isokinetic training showed comparable potential.
Practical Takeaways
Focus on consistent training with adequate volume, intensity, and frequency regardless of the type of muscle action or equipment used.
Publication
Journal
Sports Medicine
Year
2007
Authors
M. Wernbom, Jesper Augustsson, R. Thomeé
Related Content
Claims (4)
Most of the reason why people gain muscle at different rates isn't because of their genes—it's because of things they can change, like how hard they train, how much they eat, and how focused they are in the gym.
Doing more strength training might help your muscles grow bigger, especially in your thighs and arms, but we're not exactly sure how much is best because there hasn't been enough research comparing different workout levels.
All three types of muscle movements—squeezing, lengthening, and holding—can help build muscle in your thighs and arms just as well, as long as you train hard and often enough.
Lifting weights, using machines, or doing static holds all seem to build leg and arm muscles just as well — there's no proof that one way is better than the others for getting bigger muscles.