“In conclusion, the results of this study indicate that high-intensity (3–5 RM), low-volume resistance training program utilizing a long rest interval (3 min) is more advantageous than a moderate intensity, high-volume (10–12 RM) program utilizing a short rest interval (1 min) for stimulating upper body strength gains and muscle hypertrophy in resistance-trained men during an 8-week study. Furthermore, the strength and morphological improvements demonstrated did not appear to be influenced by the endocrine response. These observations question the utility of high-volume training programs that are designed to maximize the acute hormonal response as being ideal for stimulating muscle growth, at least during a relatively short duration of training. Emphasizing training intensity over volume may provide an advantage for accelerating muscle growth and strength gains in a short-term training cycle…”

 

See Full Article HERE