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SCJ 46.4 Effect of Using Different Intensities in Resistance Training for Muscle Hypertrophy Gains—A Narrative Review

Quiz CATD 0.2

Resistance training or strength training has become one of the most popular forms of exercise, because it is the only method capable of improving physical fitness and increasing muscle mass simultaneously. Among the variables of training, the relationship between intensity and volume has been extensively addressed to enhance exercise induced muscular hypertrophy. For many, mechanical stress is seen as a factor of greater relevance and, because high loads promote greater mechanical tension and high intensities are traditionally used to increase muscle mass. However, evidence has shown greater safety and similar results through training based on lower intensities and increased training volume. Thus, this narrative review aimed to search the current literature for evidence on using different training loads to promote muscle hypertrophy. An extensive nonsystematic literature review was conducted in the PubMed, Google Scholar and Scielo databases. It was possible to conclude that the use of high and low intensity promotes similar results in muscle hypertrophy in all groups, leading to the belief that there is greater safety and adherence to the use of lower intensities compared with close effort to concentric failure.

RSCC Course Materials 2025

Other

Purchase the 2025 RSCC renewal course. - Achieve a minimum of 70% to renew your RSCC designation and earn 0.6 CEUs towards your certification.

Case Study: I am Here to Keep Your High School Athletes Safer

Other

Discovery Canyon High School’s Sam Melendrez explains how experts in his profession are having a profound impact on youth in sports.

Developmental Model for Prospective Male and Female US Air Force Special Warfare Candidates—Part II: Training Program Management

December 1, 2023

Article

This article will focus on the management of the physical training process of US Air Force Special Warfare candidates, with relevant information geared toward the specific demands seen within the first phases of a Special Warfare Operator’s development.

TSAC Facilitators Program design US Air Force Special Warfare Candidates Work Capacity Ruck

TSAC Practitioner of the Year Award

Other

This award is given to a TSAC educator and practitioner who has made noteworthy contribution to the teaching and practical application in the field of tactical strength training and conditioning. Qualified nominees must be a certified member of the NSCA with a CSCS AND TSAC-F certification.

Creating Power – Alternative Bilateral and Unilateral Triple Extension Exercises

November 27, 2020

Article Members Only

This article demonstrates how strength and conditioning coaches can coach power through non-traditional weightlifting exercises that can be taught quickly, to large groups, with less extensive technique correction.

Coaches Exercise Technique Program design Weightlifting Power Force Medicine Ball Jumping

Eleiko Official Supplier

Eleiko becomes an Official Sponsor and Performance Center Supplier and Announces the Eleiko Equipment Grant for Inner City School’s Weightlifting Clubs

Post-Injury Training to Essential Job Demands for Firefighters

April 15, 2022

Article

This article explores a return to duty program for the tactical facilitator to implement with injured firefighters.

TSAC Facilitators Program design Firefighter Occupational Performance Job Tasks Return to Duty

Exercise Progressions for Resuming Strength Training Following Posterior-Chain Muscle Injury

June 13, 2025

Article Members Only

NSCA Coach 11.4 shares how strength training of the posterior chain in athletes can reduce injury risk and aid rehabilitation. Visit us online to read more about exercise research.

Coaches Exercise Science Exercise Technique Program design Testing and Evaluation Client Consultation|Assessment Fitness progression Concentric Contraction Eccentric Movement Pre-Injury Strength Training Range of Motion Muscle Recovery RDL Training Program

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