Weight Training Hypertrophy

How long does it take to see results?

A recent study found that upper-body muscles increase in size more quickly than leg muscles when weight trained at the same relative intensity.

Fifty previously untrained men and women trained three days a week for 12 weeks at 60 percent to 70 percent of their one-repetition maximum, using either one or three sets of eight to 12 reps of six exercises: knee extension, knee flexion, chest press, seated row, elbow extension and elbow flexion.

Significant increases in muscle thickness did not occur until four to six weeks into the training. (Strength gains appeared a bit sooner.)

By the end of the 12 weeks, muscle thickness in the biceps, triceps and chest had increased by a greater percentage than in the hamstrings and quadriceps.

Relative increases were the same in both men and women.

Source: European Journal of Applied Physiology, 2000; 81, 3, 174-180

This appeared in ACE FitnessMatters, ACE's official magazine.
Click here to order your subscription today.