Muscle Growth: Systematic Review And Meta-Analysis Master List

This meta is an updated and expanded meta looking at the same question the Schoenfeld (2017) meta examined: the impact of intensity on muscle growth. This meta split loading zones into “high load” (8RM or heavier), “moderate load” (9-15RM), and “low load” (lighter than 15RM). It found that hypertrophy was similar in all three loading zones.

Chronic Effects of Altering Resistance Training Set Configurations Using Cluster Sets: A Systematic Review and Meta-Analysis. Davies et al. (2021)

Cluster sets and traditional sets seem to produce similar hypertrophy. Another recent meta-analysis by Jukic and colleagues comparing traditional sets with both cluster sets and rest redistribution sets had similar findings.

Regional Hypertrophy, the Inhomogeneous Muscle Growth: A Systematic Review. Zabaleta-Korta et al. (2020).

Regional hypertrophy (greater growth in some regions of a muscle compared to other regions) can occur, and seems to be the rule, rather than the exception. Of the 14 studies included in this review, inhomogenous hypertrophy was observed in 13 of them.

Effects of range of motion on muscle development during resistance training interventions: A systematic review. Schoenfeld and Grgic. (2020)

We have fairly consistent evidence indicating that training through a longer range of motion is beneficial for lower body hypertrophy (quad growth, specifically). There haven’t been many studies investigating upper body hypertrophy yet. This study was previously discussed in more depth in MASS.

Gluteus Maximus Activation during Common Strength and Hypertrophy Exercises: A Systematic Review. Neto et al. (2020)

Step-up, hip thrust, and deadlift variations do a pretty good job of eliciting high levels of glute EMG activity. Lunges and squat variations are also pretty good.

Isometric training and long‐term adaptations: Effects of muscle length, intensity, and intent: A systematic review. Oranchuk et al. (2018)

“Isometric training at longer muscle lengths produced greater muscular hypertrophy when compared to equal volumes of shorter muscle length training. Ballistic intent resulted in greater neuromuscular activation and rapid force production. Substantial improvements in muscular hypertrophy and maximal force production were reported regardless of training intensity. High‐intensity (≥70%) contractions are required for improving tendon structure and function. Additionally, long muscle length training results in greater transference to dynamic performance.”

Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods. Krzysztofik et al. (2019)

It’s not even worth attempting to summarize this systematic review, but if you’re interested in seeing what literature is out there regarding “advanced techniques” in resistance training (drop sets, rest-paused sets, etc.), you should check out this article to find all of the relevant studies in one place.

Muscle Fiber Hypertrophy and Myonuclei Addition: A Systematic Review and Meta-analysis. Conceiçäo et al. (2018)

“Muscle fiber hypertrophy of ≤10% induces increases in myonuclear content, although a significantly higher number of myonuclei are observed when muscle hypertrophy is ~22%. Additional analyses showed that age, sex, and muscle fiber type do not influence muscle fiber hypertrophy or myonuclei addition.”

Effects of linear and daily undulating periodized resistance training programs on measures of muscle hypertrophy: a systematic review and meta-analysis. Grgic et al. (2017)

This meta-analysis found that both linear and daily undulating periodized training had similar effects on muscle growth. This meta-analysis was discussed in more depth in Volume 1, Issue 7 of MASS.

Should resistance training programs aimed at muscular hypertrophy be periodized? A systematic review of periodized versus non-periodized approaches Grgic et al. (2017)

This systematic review found that, at least in the short term (i.e. a few months), periodized and non-periodized training have similar effects on muscle growth.

Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis. Schoenfeld et al. (2017)

This meta-analysis found that higher training volumes were associated with more muscle growth. There was an essentially linear relationship, with <5 sets per week leading to a 5.4% increase in muscle size, 5-9 sets per week leading to a 6.6% increase in muscle size, and 10+ sets per week leading to 9.8% increase in muscle size. However, there was one outlier that strongly influenced the results. When it was removed, the overall trend still held, but the overall effect shrunk. Before removal, each additional set was worth an additional 0.37% increase, on average; after its removal, each additional set was worth an additional 0.25% increase, on average. These results are very similar to those of an earlier meta-analysis by Kreiger: Single vs. multiple sets of resistance exercise for muscle hypertrophy: a meta-analysis.

Hypertrophic Effects of Concentric vs. Eccentric Muscle Actions: A Systematic Review and Meta-analysis. Schoenfeld et al. (2017)

This meta-analysis found no significant differences between concentric and eccentric training for hypertrophy. However, results tended to favor eccentric training (10% vs. 6.8%; p=0.076). However, since most exercises have both an eccentric and concentric component, this probably isn’t a big deal since you’ll be performing both muscle actions in most of your training. For more on eccentric training, this systematic review by Douglas et al. is also well worth a read.

Concurrent training: a meta-analysis examining interference of aerobic and resistance exercises. Wilson et al. (2012)

As with the strength findings from this same meta-analysis (presented earlier in this article), concurrent training led to less lower body hypertrophy than strength training alone. However, this difference was also mediated by aerobic training modality; there was a significant difference when running was the aerobic modality, but not when cycling was the aerobic modality (though nominal effect sizes still tended to favor strength training alone).

The compatibility of concurrent high intensity interval training and resistance training for muscular strength and hypertrophy: a systematic review and meta-analysis. Sabag et al. (2018)

Unlike the Wilson meta-analysis (which primarily used studies employing low-intensity cardio) on the interference effect with concurrent training, this meta-analysis found that combining resistance training and HIIT led to just as much hypertrophy as resistance training alone.

The Role of Intra-Session Exercise Sequence in the Interference Effect: A Systematic Review with Meta-Analysis. Eddens et al. (2018)

Unlike the strength findings from this same meta-analysis, session order didn’t have a significant effect on hypertrophy. If you have to do strength training and cardio in the same session, the order you do them in probably won’t have much of an effect on lower body muscle growth.

Effect of repetition duration during resistance training on muscle hypertrophy: a systematic review and meta-analysis. Schoenfeld et al. (2015)

This meta-analysis found that repetition duration didn’t significantly affect hypertrophy. As long as you’re training hard, whether you like lifting explosively or purposefully slowing your reps down, muscle growth will probably be similar. It’s worth noting that there weren’t enough studies with really long rep durations (10+ seconds) to meta-analyze, but preliminary results indicate that with super slow reps, hypertrophy may be diminished to some degree.

Strength and Hypertrophy Adaptations Between Low- vs. High-Load Resistance Training: A Systematic Review and Meta-analysis. Schoenfeld et al (2017)

Unlike the dynamic strength findings from this same meta-analysis, hypertrophy was unaffected by training intensity. Both high load (>60% of 1RM) and low load (≤60% of 1RM) training caused similar muscle growth. It’s worth noting that all of these studies had people train to failure. This conclusion should sound familiar to Stronger By Science readers. A more recent meta-analysis examining the effects of high and low load training on muscle fiber hypertrophy also observed similar hypertrophy in both general loading zones.

How many times per week should a muscle be trained to maximize muscle hypertrophy? A systematic review and meta-analysis of studies examining the effects of resistance training frequency. Schoenfeld et al. (2018)

When volume is equated, training frequency doesn’t seem to have much of an impact on muscle growth. When volume isn’t equated (i.e. when higher frequencies mean higher volumes), higher frequencies generally yield more muscle growth.

Effect of movement velocity during resistance training on muscle-specific hypertrophy: A systematic review. Hackett et al. (2018)

This was a systematic review found that moderate-to-slow velocities (2-3 second eccentrics and concentrics) may lead to more quad growth than faster velocities (~1 second eccentrics and concentrics), while faster velocities may lead to more biceps growth. Specifically, three of five studies found greater quad hypertrophy with slower rep velocities (two found no difference), while two studies found greater biceps hypertrophy with faster rep velocities. However, this systematic review covered just six studies, so the findings are very tentative.

The efficacy of resistance training in hypoxia to enhance strength and muscle growth: A systematic review and meta-analysis. Ramos-Campo et al. (2018)

Similar to the strength findings from this same meta-analysis (presented earlier in this article), hypertrophy was similar when training under both hypoxic and normoxic conditions. Again, there weren’t many studies included in this meta-analysis, so results are very tentative.

The effects of short versus long inter-set rest intervals in resistance training on measures of muscle hypertrophy: A systematic review. Grgic et al. (2017)

There were six studies included in this analysis comparing short (20-60 seconds) and long (>60 seconds) rest intervals. Hypertrophy tended to be greater with longer rest intervals (9.2% vs. 5.8%), but there was considerable heterogeneity. Ultimately, the authors simply conclude that robust hypertrophy can occur with both short and longer rest intervals, but that more research is needed.

Dose–Response Relationships of Resistance Training in Healthy Old Adults: A Systematic Review and Meta-Analysis. Borde et al. (2015)

The table for hypertrophy recommendations was previously presented. Again, just notice how the recommendations for older adults largely mirror those for younger adults, except that recommended volume and intensity is a bit lower.

Muscle Growth: Systematic Review And Meta-Analysis Master List

Impact of the COVID-19 Lockdown on the Body Composition and Physical Performance of Athletes: A Systematic Review with Meta-Analysis and Meta-Regression. Rosa et al. 2023

Effect of blood flow restriction with low-load exercise on muscle damage in healthy adults: A systematic review of randomized controlled trials. Yang et al. 2023

Muscle Architecture Adaptations to Static Stretching Training: A Systematic Review with Meta-Analysis. Panidi et al. 2023

The Effects of Resistance Training on Muscular Fitness, Muscle Morphology, and Body Composition in Elite Female Athletes: A Systematic Review. Zouita et al. 2023

The effects of resistance training on myostatin and follistatin in adults: A systematic review and meta-analysis. Khalafi et al. 2023

The Health and Functional Benefits of Eccentric versus Concentric Exercise Training: A Systematic Review and Meta-Analysis. Ansari et al. 2023

Effects of resistance training on body weight and body composition in older adults: An inter-individual response difference meta-analysis of randomized controlled trials. Kelley et al. 2023

The Effects of Pre-conditioning on Exercise-Induced Muscle Damage: A Systematic Review and Meta-analysis. Boyd et al. 2023

Prediction equations to estimate muscle mass using anthropometric data: a systematic review. Duarte et al. 2023

Acute effects of foam roller or stick massage on indirect markers from exercise-induced muscle damage in healthy individuals: A systematic review and meta-analysis. Medeiros et al. 2023

Fiber-Type-Specific Hypertrophy with the Use of Low-Load Blood Flow Restriction Resistance Training: A Systematic Review. Schoenfeld et al. 2023

Human metabolism and body composition: prospects for novel studies. Silva et al. 2023

The effect of single-leg disuse on skeletal muscle strength and size in the non-immobilized leg of uninjured adults: A meta-analysis. Preobrazenski et al. 2023

Influence of resistance training on muscle architecture in older adults: A systematic review and meta-analysis of randomized controlled trials. Cordeiro et al. 2023

The effects of upper body blood flow restriction training on muscles located proximal to the applied occlusive pressure: A systematic review with meta-analysis. Pavlou et al. 2023

Prediction equations to estimate muscle mass using anthropometric data: a systematic review. Duarte et al. 2023

Efficacy of resistance training in hypoxia on muscle hypertrophy and strength development: a systematic review with meta-analysis. Benavente et al. 2023

Which ROMs Lead to Rome? A Systematic Review of the Effects of Range of Motion on Muscle Hypertrophy. Kassiano et al. 2023

Effect of resistance training on local muscle endurance in middle-aged and older adults: A systematic review with meta-analysis and meta-regression. Wang et al. 2023

Body Composition of Competitive Bodybuilders: A Systematic Review of Published Data and Recommendations for Future Work. Bauer et al. 2023

Analysis of Time Under Tension in Bench Press Exercise in Recreationally Trained Individuals: A Systematic Review. Silva et al. (2022)

Effects of Kilohertz Frequency, Burst Duty Cycle, and Burst Duration on Evoked Torque, Perceived Discomfort and Muscle Fatigue:A Systematic Review. Modesto et al. (2022)

Resistance Training Induces Improvements in Range of Motion: A Systematic Review and Meta-Analysis. Alizadeh et al. (2022)

Effects of Mental Fatigue on Strength Endurance: A Systematic Review and Meta-Analysis. Alix Fages et al. (2022)

Use It or Lose It? A Meta-Analysis on the Effects of Resistance Training Cessation (Detraining) on Muscle Size in Older Adults. Grgic. (2022)

Effects of Concurrent Resistance and Endurance Training Using Continuous or Intermittent Protocols on Muscle Hypertrophy: Systematic Review With Meta-Analysis. Monserdà-Vilaró et al. (2022)

Association of Myostatin Gene Polymorphisms with Strength and Muscle Mass in Athletes: A Systematic Review and Meta-Analysis of the MSTN rs1805086 Mutation. Kruszewski and Askenov. (2022)

High-intensity interval training among middle-aged and older adults for body composition and muscle strength: A systematic review. Alzar-Teruel et al. (2022)

Determining the cortical, spinal and muscular adaptations to strength-training in older adults: A systematic review and meta-analysis. Siddique et al. (2022)

Pax7+ Satellite Cells in Human Skeletal Muscle After Exercise: A Systematic Review and Meta-analysis. Dewi et al. (2022)

What is the traditional method of resistance training: a systematic review. Santos et al. (2022)

Effects of Pre-exercise Acute Vibration Training on Symptoms of Exercise-Induced Muscle Damage: A Systematic Review and Meta-Analysis. Tan et al. (2022)

Superimposing neuromuscular electrical stimulation onto voluntary contractions to improve muscle strength and mass: a systematic review. Borzuola et al. (2022)

The Effects of Concurrent Aerobic and Strength Training on Muscle Fiber Hypertrophy: A Systematic Review and Meta-Analysis. Lundberg et al. (2022)

Progressive machine-based resistance training for prevention and treatment of sarcopenia in the oldest old: A systematic review and meta-analysis. Mende et al. (2022)

Effect of plyometric jump training on skeletal muscle hypertrophy in healthy individuals: A systematic review with multilevel meta-analysis. Arntz et al. (2022)

Hypertrophic Effects of Single- Versus Multi-Joint Exercise of the Limb Muscles: A Systematic Review and Meta-analysis. Rosa et al. (2022)

The Effect of Eccentric vs. Traditional Resistance Exercise on Muscle Strength, Body Composition, and Functional Performance in Older Adults: A Systematic Review With Meta-Analysis. Čretnik et al. (2022)

Does Varying Resistance Exercises Promote Superior Muscle Hypertrophy and Strength Gains? A Systematic Review. Kassiano et al. (2022)

The Effects of Dietary Protein Supplementation on Acute Changes in Muscle Protein Synthesis and Longer-Term Changes in Muscle Mass, Strength, and Aerobic Capacity in Response to Concurrent Resistance and Endurance Exercise in Healthy Adults: A Systematic Review. Hartono et al. (2022)

Effects of Periodization on Strength and Muscle Hypertrophy in Volume-Equated Resistance Training Programs: A Systematic Review and Meta-analysis. Moesgaard et al. (2022)

The Effect of Load and Volume Autoregulation on Muscular Strength and Hypertrophy: A Systematic Review and Meta-Analysis. Hickmott et al. (2022)

Muscle hypertrophy and strength gains after resistance training with different volume-matched loads: a systematic review and meta-analysis. Carvalho et al. (2022)

A Systematic Review of The Effects of Different Resistance Training Volumes on Muscle Hypertrophy. Baz-Valle et al. (2022)

The Effect of Resistance Training on Body Composition During and After Cancer Treatment: A Systematic Review and Meta-Analysis. Clifford et al. (2021)

Resistance Training with Blood Flow Restriction Compared to Traditional Resistance Training on Strength and Muscle Mass in Non-Active Older Adults: A Systematic Review and Meta-Analysis. Rodrigo-Mallorca et al. (2021)

Machines and free weight exercises: a systematic review and meta-analysis comparing changes in muscle size, strength, and power. Heidel et al. (2021)

Energy deficiency impairs resistance training gains in lean mass but not strength: A meta-analysis and meta-regression. Murphy and Koehler. (2021)

Effects of Resistance Training Performed with Different Loads in Untrained and Trained Male Adult Individuals on Maximal Strength and Muscle Hypertrophy: A Systematic Review. Lacio et al. (2021)

Effects of resistance training in healthy older people with sarcopenia: a systematic review and meta-analysis of randomized controlled trials. Chen et al. (2021)

Effects of Circuit Resistance Training on Body Composition, Strength, and Cardiorespiratory Fitness in Middle-Aged and Older Women: A Systematic Review and Meta-Analysis. Ramos-Campo et al. (2021)

Effect of Repetition Duration—Total and in Different Muscle Actions—On the Development of Strength, Power, and Muscle Hypertrophy: A Systematic Review. Moreno-Villanueva et al. (2021)

Does the combination of resistance training and a nutritional intervention have a synergic effect on muscle mass, strength, and physical function in older adults? A systematic review and meta-analysis. Choi et al. (2021)

Compatibility of Concurrent Aerobic and Strength Training for Skeletal Muscle Size and Function: An Updated Systematic Review and Meta-Analysis. Schumann et al. (2021)

Effects of exercise on muscle mass, strength, and physical performance in older adults with sarcopenia: A systematic review and meta-analysis according to the EWGSOP criteria. Escriche-Escuder et al. (2021)

Effects of range of motion on resistance training adaptations: A systematic review and meta-analysis. Pallarés et al. (2021)

Moderators of strength gains and hypertrophy in resistance training: A systematic review and meta-analysis. Polito et al. (2021)

Benefits of Resistance Training in Early and Late Stages of Frailty and Sarcopenia: A Systematic Review and Meta-Analysis of Randomized Controlled Studies. Talar et al. (2021)

Protein Source and Quality for Skeletal Muscle Anabolism in Young and Older Adults: A Systematic Review and Meta-Analysis. Morgan et al. (2021)

Influence of resistance training load on measures of skeletal muscle hypertrophy and improvements in maximal strength and neuromuscular task performance: A systematic review and meta-analysis. Refalo et al. (2021)

The effect of resistance training programs on lean body mass in postmenopausal and elderly women: a meta-analysis of observational studies. Thomas et al. (2021)

Effects of Resistance Training Performed to Failure or Not to Failure on Muscle Strength, Hypertrophy, and Power Output: A Systematic Review With Meta-Analysis. Vieira et al. (2021)

Resistance Training Load Effects on Muscle Hypertrophy and Strength Gain. Lopez et al. (2020)