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.

This NSCA Coach article provides a proposes a framework for standardizing SEB resistance training based on principles of kinetic and potential energy. Visit NSCA online to read more on exercise science and sport performance.

This article discusses how personal trainers can utilize the strength zone training system in order to develop true full range of motion strength, and thus help clients perform better and further reduce injury risk.

This NSCA Coach article discusses training modalities in bench press training and incorporating accessories to improve rate of force development (RFD) among athletes. Visit NSCA online to read more on strength training and exercise science.

This excerpt from Developing Power explains how to use bands for variable resistance training.

This article briefly reviews the importance of the stretch-shortening cycle in power production.

This article takes a closer look at training strength and stiffness in connective tissues.

This article seeks to explain the differences between males and females in training and adaptations, as well as provide actionable guidelines to improve performance.

This excerpt from NSCA’s Essentials of Sport Science briefly explains the force-velocity-power profile and how it can give strength and conditioning coaches a more holistic view of athletes.

This article provides a brief overview of literature where regional hypertrophy was reported. It also discusses the basic science and application of regional hypertrophy training.