Bigger Calves from Doing Higher Resistance Training
                    Volume?

Witalo Kassiano; Bruna Daniella de Vasconcelos Costa; Gabriel Kunevaliki; Felipe Lisboa; Ian Tricoli; Jarlisson Francsuel; Luis Lima; Natã Stavinski; Edilson S. Cyrino

doi:10.1055/a-2316-7885

International Journal of Sports Medicine, Table of Contents

Int J Sports Med 2024; 45(10): 739-747
DOI: 10.1055/a-2316-7885

Training & Testing

Bigger Calves from Doing Higher Resistance Training Volume?

Witalo Kassiano

¹Metabolism, Nutrition and Exercise Laboratory, Centre of Physical Education and Sport, State University of Londrina, Brazil

,

Bruna Daniella de Vasconcelos Costa

¹Metabolism, Nutrition and Exercise Laboratory, Centre of Physical Education and Sport, State University of Londrina, Brazil

,

Gabriel Kunevaliki

¹Metabolism, Nutrition and Exercise Laboratory, Centre of Physical Education and Sport, State University of Londrina, Brazil

,

Felipe Lisboa

¹Metabolism, Nutrition and Exercise Laboratory, Centre of Physical Education and Sport, State University of Londrina, Brazil

,

Ian Tricoli

¹Metabolism, Nutrition and Exercise Laboratory, Centre of Physical Education and Sport, State University of Londrina, Brazil

,

Jarlisson Francsuel

¹Metabolism, Nutrition and Exercise Laboratory, Centre of Physical Education and Sport, State University of Londrina, Brazil

,

Luis Lima

¹Metabolism, Nutrition and Exercise Laboratory, Centre of Physical Education and Sport, State University of Londrina, Brazil

,

Natã Stavinski

¹Metabolism, Nutrition and Exercise Laboratory, Centre of Physical Education and Sport, State University of Londrina, Brazil

,

Edilson S. Cyrino

¹Metabolism, Nutrition and Exercise Laboratory, Centre of Physical Education and Sport, State University of Londrina, Brazil

› Author Affiliations

Abstract

We compared the effects of different weekly calf training sets on muscle size changes. Sixty-one untrained young women performed a calf training program for 6 weeks, 3 d·wk^–1, with differences in resistance training volume. The participants were randomly assigned to one of the three groups: 6-SET, 9-SET, and 12-SET weekly calf training sets. The calf raise exercise was performed in sets of 15–20 repetitions maximum. The muscle thickness measurements of medial gastrocnemius (MG), lateral gastrocnemius (LG), and soleus (SOL) were taken via B-mode ultrasound. We used the sum of the three-muscle thickness as a proxy for the triceps surae (TS_SUM). The 12-SET group elicited greater increases than the 6-SET in LG (6-SET=+ 8.1% vs. 12-SET=+ 14.3%; P=0.017), SOL (6-SET=+ 6.7% vs. 12-SET=+ 12.7%; P=0.024), and TS_SUM (6-SET=+ 6.9% vs. 12-SET=+ 12.0%; P=0.005), but there was no significant difference in MG changes (6-SET=+ 6.6% vs. 12-SET=+ 9.9%; P=0.067). There were no significant differences when comparing 9-SET vs. 6-SET and 12-SET (P≥0.099). Although all groups experienced calf muscle hypertrophy, our results suggest that the higher dose range may optimize triceps surae muscle size gains.

Keywords

strength training - dose-response relationship - muscle growth - gastrocnemius - soleus

Full Text

References

References
1 American Collge of Sports Medicine. American College of Sports Medicine position stand. Progression models in resistance training for healthy adults. Med Sci Sports Exerc 2009; 41: 687-708
2 Baz-Valle E, Fontes-Villalba M, Santos-Concejero J. Total number of sets as a training volume quantification method for muscle hypertrophy: a systematic review. J Strength Cond Res 2018; 35: 870-878
3 Schoenfeld BJ, Ogborn D, Krieger JW. Dose-response relationship between weekly resistance training volume and increases in muscle mass: a systematic review and meta-analysis. J Sports Sci 2017; 35: 1073-1082
4 Nunes JP, Kassiano W, Costa BDV. et al. Equating resistance‑training volume between programs focused on muscle hypertrophy. Sports Med 2021; 51: 1171-1178
5 Baz-Valle E, Balsalobre-Fernández C, Alix-Fages C. et al. A systematic review of the effects of different resistance training volumes on muscle hypertrophy. J Hum Kinet 2022; 81: 199-210
6 Currier BS, McLeod JC, Banfield L. et al. Resistance training prescription for muscle strength and hypertrophy in healthy adults: a systematic review and Bayesian network meta-analysis. Br J Sports Med 2023; 57: 1211-1220
7 Radaelli R, Fleck SJ, Leite T. et al. Dose-response of 1, 3, and 5 sets of resistance exercise on strength, local muscular endurance, and hypertrophy. J Strength Cond Res 2015; 29: 1349-1358
8 Brigatto FA, Lima LEM, Germano MD. et al. High resistance-training volume enhances muscle thickness in resistance-trained men. J Strength Cond Res 2022; 36: 22-30
9 Schoenfeld BJ, Contreras B, Krieger J. et al. Resistance training volume enhances muscle hypertrophy but not strength in trained men. Med Sci Sports Exerc 2019; 51: 94-103
10 Radaelli R, Botton CE, Wilhelm EN. et al. Time course of low- and high-volume strength training on neuromuscular adaptations and muscle quality in older women. Age (Dordr) 2014; 36: 881-892
11 Heaselgrave SR, Blacker J, Smeuninx B. et al. Dose-response relationship of weekly resistance-training volume and frequency on muscular adaptations in trained men. Int J Sports Physiol Perform 2019; 14: 360-368
12 Behm DG, Whittle J, Button D. et al. Intermuscle differences in activation. Muscle Nerve 2002; 25: 236-243
13 Hucteau E, Jubeau M, Cornu C. et al. Is there an intermuscular relationship in voluntary activation capacities and contractile kinetics. Eur J Appl Physiol 2020; 120: 513-526
14 Chen TC, Lin KY, Chen HL. et al. Comparison in eccentric exercise-induced muscle damage among four limb muscles. Eur J Appl Physiol 2011; 111: 211-223
15 Chen TC, Yang TJ, Huang MJ. et al. Damage and the repeated bout effect of arm, leg, and trunk muscles induced by eccentric resistance exercises. Scand J Med Sci Sports 2019; 29: 725-735
16 Kassiano W, Costa B, Kunevaliki G. et al. Greater gastrocnemius muscle hypertrophy after partial range of motion training performed at long muscle lengths. J Strength Cond Res 2023; 37: 1746-1753
17 Geremia JM, Baroni BM, Bini RR. et al. Triceps surae muscle architecture adaptations to eccentric training. Front Physiol 2019; 10: 1456
18 Schoenfeld BJ, Vigotsky AD, Grgic J. et al. Do the anatomical and physiological properties of a muscle determine its adaptive response to different loading protocols. Physiol Rep 2020; 8: e14427
19 Nuzzo JL. Narrative review of sex differences in muscle strength, endurance, activation, size, fiber type, and strength training participation rates, preferences, motivations, injuries, and neuromuscular adaptations. J Strength Cond Res 2023; 37: 494-536
20 Hunter SK. Sex differences in fatigability of dynamic contractions. Exp Physiol 2016; 101: 250-255
21 Clark BC, Collier SR, Manini TM. et al. Sex differences in muscle fatigability and activation patterns of the human quadriceps femoris. Eur J Appl Physiol 2005; 94: 196-206
22 Hagstrom AD, Marshall PW, Halaki M. et al. The effect of resistance training in women on dynamic strength and muscular hypertrophy: a systematic review with meta-analysis. Sports Med 2020; 50: 1075-1093
23 Harriss DJ, Jones C, MacSween A. Ethical standards in sport and exercise science research: 2022 update. Int J Sports Med 2022; 43: 1065-1070
24 Nunes JP, Costa BDV, Kassiano W. et al. Different foot positioning during calf training to induce portion-specific gastrocnemius muscle hypertrophy. J Strength Cond Res 2020; 34: 2347-2351
25 Kassiano W, Costa B, Kunevaliki G. et al. Muscle swelling of the triceps surae in response to straight-leg and bent-leg calf raise exercises in young women. J Strength Cond Res 2023; 37: e438-e443
26 Gardner MJ, Altman DG. Confidence intervals rather than P values: estimation rather than hypothesis testing. Br Med J 1986; 292: 746-750
27 Cohen J. A power primer. Psychol Bull 1992; 112: 155-159
28 Price TB, Kamen G, Damon BM. et al. Comparison of MRI with EMG to study muscle activity associated with dynamic plantar flexion. Magn Reson Imaging 2003; 21: 853-861
29 Kinoshita M, Maeo S, Kobayashi Y. et al. Triceps surae muscle hypertrophy is greater after standing versus seated calf-raise training. Front Physiol 2023; 14: 1272106
30 Van Every DW, Coleman M, Rosa A. et al. Loaded inter-set stretch may selectively enhance muscular adaptations of the plantar flexors. PLoS One 2022; 17: e0273451
31 Kassiano W, Costa B, Nunes JP. et al. Which ROMs lead to Rome? A systematic review of the effects of range of motion on muscle hypertrophy. J Strength Cond Res 2023; 37: 1135-1144
32 Wolf M, Androulakis-Korakakis P, Fisher J. et al. Partial vs full range of motion resistance training: a systematic review and meta-analysis. Int J Strength Cond 2023; 3
33 Merton PA. Voluntary strength and fatigue. J Physiol 1954; 123: 553-564
34 Burd NA, Holwerda AM, Selby KC. et al. Resistance exercise volume affects myofibrillar protein synthesis and anabolic signalling molecule phosphorylation in young men. J Physiol 2010; 588: 3119-3130
35 Mitchell CJ, Churchward-Venne TA, West DW. et al. Resistance exercise load does not determine training-mediated hypertrophic gains in young men. J Appl Physiol 2012; 113: 71-77
36 Counts BR, Buckner SL, Mouser JG. et al. Muscle growth: to infinity and beyond. Muscle Nerve 2017; 56: 1022-1030
37 Shiromaru FF, de Salles Painelli V, Silva-Batista C. et al. Differential muscle hypertrophy and edema responses between high-load and low-load exercise with blood flow restriction. Scand J Med Sci Sports 2019; 29: 1713-1726
38 Seynnes OR, de Boer M, Narici MV. Early skeletal muscle hypertrophy and architectural changes in response to high-intensity resistance training. J Appl Physiol 2007; 102: 368-373
39 Héroux ME, Dakin CJ, Luu BL. et al. Absence of lateral gastrocnemius activity and differential motor unit behavior in soleus and medial gastrocnemius during standing balance. J Appl Physiol 2014; 116: 140-148
40 Duysens J, van Wezel BM, Prokop T. et al. Medial gastrocnemius is more activated than lateral gastrocnemius in sural nerve induced reflexes during human gait. Brain Res 1996; 727: 230-232
41 Barcelos C, Damas F, Nobrega SR. et al. High-frequency resistance training does not promote greater muscular adaptations compared to low frequencies in young untrained men. Eur J Sport Sci 2018; 1-6
42 Damas F, Angleri V, Phillips SM. et al. Myofibrillar protein synthesis and muscle hypertrophy individualized responses to systematically changing resistance training variables in trained young men. J Appl Physiol (1985) 2019; 127: 806-815
43 Aube D, Wadhi T, Rauch J. et al. Progressive resistance training volume: effects on muscle thickness, mass, and strength adaptations in resistance-trained individuals. J Strength Cond Res 2020; 36: 600-607
44 Moher D, Hopewell S, Schulz KF. et al. CONSORT 2010 explanation and elaboration: updated guidelines for reporting parallel group randomised trials. BMJ 2010; 340: c869