Effects of Varied Versus Constant Loading Zones on Muscular Adaptations in Trained Men
| Autor: | Andrew J. Galpin, Dan Ogborn, Bret Contreras, Brad J. Schoenfeld, Gul Tiryaki Sonmez, James W. Krieger |
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| Rok vydání: | 2016 |
| Předmět: |
Adult
Male medicine.medical_specialty Elbow Physical Therapy Sports Therapy and Rehabilitation Bench press Muscle hypertrophy Young Adult 03 medical and health sciences 0302 clinical medicine Humans Medicine Orthopedics and Sports Medicine Muscle Strength Muscle Skeletal business.industry Upper body Resistance training Resistance Training 030229 sport sciences Muscle endurance Adaptation Physiological medicine.anatomical_structure Physical Endurance Muscle strength Physical therapy business Constant (mathematics) 030217 neurology & neurosurgery |
| Zdroj: | International Journal of Sports Medicine. 37:442-447 |
| ISSN: | 1439-3964 0172-4622 |
| DOI: | 10.1055/s-0035-1569369 |
| Popis: | The purpose of this study was to compare the effects of a protocol employing a combination of loading zones vs. one employing a constant medium-repetition loading zone on muscular adaptations in resistance-trained men. 19 trained men (height=176.9±7.0 cm; body mass=83.1±11.8 kg; age=23.3±2.9 years) were randomly assigned to 1 of 2 experimental groups: a constant-rep resistance training (RT) routine (CONSTANT) that trained using 8-12 RM per set, or a varied-rep RT routine (VARIED) that trained with 2-4 RM per set on Day 1, 8-12 RM per set on Day 2, and 20-30 RM on Day 3 for 8 weeks. Results showed that both groups significantly increased markers of muscle strength, muscle thickness, and local muscular endurance, with no differences noted between groups. Effect sizes favored VARIED over CONSTANT condition for elbow flexor thickness (0.72 vs. 0.57), elbow extensor thickness (0.77 vs. 0.48), maximal bench press strength (0.80 vs. 0.57), and upper body muscle endurance (1.91 vs. 1.28). In conclusion, findings indicate that both varied and constant loading approaches can promote significant improvements in muscular adaptations in trained young men. |
| Databáze: | OpenAIRE |
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