Apenas trago de novo esse estudo que por sinal não achei aqui no fórum, bem recente aliás (publicado em 30 de outubro de 2016). 

 

Lembrando que estamos falando de NATURAIS aqui. 

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Abstract

Gonzalez, AM. Acute anabolic response and muscular adaptation after hypertrophy-style and strength-style resistance exercise. J Strength Cond Res 30(10): 2959-2964, 2016-Resistance training paradigms are often divided into protocols designed to promote an increase in either hypertrophy or strength. Hypertrophy-style protocols (HYPs) typically involve greater volume (3-6 sets; 8-12 repetitions), moderate intensities (<85% 1 repetition maximum [1RM]), and short rest intervals (30-90 seconds), whereas strength-style protocols (STRs) typically involve higher intensities (≥85% 1RM), low volumes (2-6 sets; ≤6 repetitions), and longer rest intervals (3-5 minutes). However, the literature supporting such classifications is surprisingly sparse in trained individuals, and the distinct classifications of such protocols may be an oversimplification. Thus, the purpose of this review was to examine the acute anabolic responses and training-induced muscular adaptations after HYP and STR styles of resistance exercise in trained individuals. Despite the classification of training paradigms, HYP and STR resistance training routines appear to elicit similar magnitudes of muscle growth, although STR routines appear to be more conducive to increasing strength in resistance-trained individuals. Current evidence suggests that the classification of HYP and STR is an oversimplification, and practitioners are advised to look beyond the classification of resistance exercise protocols when aiming to elicit specific physiological responses

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https://www.ncbi.nlm.nih.gov/pubmed/26890971

 

Abs. 

 

Melhor pra quem tem qual objetivo? Porque pelo que eu entendi lendo o artigo os treinos HYP e STR tiveram um resultado similar de crescimento muscular. 

kde o artigo? só tem o resumo...