Take Home Points
Resistance training is known to be beneficial for health and performance, the most beneficial method is still not known. Resistance training programs are specific to training goals of individuals and their daily physical demands. A resistance training program can be described with many acute training variables such as training intensity, volume, repetition numbers, rest intervals, contraction speed and other variables (Arazi 2014).
To achieve optimal muscle hypertrophy and strength, exercise intensity should be middle to high (≥65% of 1 RM). Authors suggest that mechanical stimuli are essential and represent the major determinant of resistance training adaptation (Arazi 2014). Some researchers have suggested that metabolic and hormonal changes are important for hypertrophy and strength gain as well. For this claim, several resistance training methods have been developed like slow, super slow and modified vascular occlusion to compare metabolic and hormonal changes (Arazi 2014). The similarity between these methods is the training intensity being low to middle (20-50% of 1 RM).