LOAD-CONTROLLED MODERATE AND HIGH-INTENSITY RESISTANCE TRAINING PROGRAMS PROVOKE SIMILAR STRENGTH GAINS IN YOUNG WOMEN
LOAD-CONTROLLED MODERATE AND HIGH-INTENSITY RESISTANCE TRAINING PROGRAMS PROVOKE SIMILAR STRENGTH GAINS IN YOUNG WOMEN
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DOI：
10.1002/mus.24271
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发表时间：
2015-01-01
期刊：
影响因子：
3.4
通讯作者：
Csapo, Robert
中科院分区：
文献类型：
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作者：
Alegre, Luis M.;Aguado, Xavier;Csapo, Robert
简介：虽然目前的运动指南建议渐进式，高强度的阻力训练（RT），以促进肌肉肥大和力量的增益，存在争议的有效性较轻的负荷RT。我们比较了2个工作匹配的RT干预不同的训练强度。研究方法：15名女性接受了10周的单侧膝伸肌RT。一条腿以增加强度（强度腿，InL，50-80% 1-重复最大值[1-RM]）进行训练，对侧腿的训练进展（容量腿，VoL，50% 1-RM）基于增加的训练量。四头肌肌肉大小（超声，双能X线吸收法）和力量（等速测力法）进行了评估4次。结果如下：两种训练方案均诱导了肌肉大小（InL：+4.6-12%，VoL：+3.1-11%）和力量（InL：+10-16%，VoL：+10-14%）的显著但相当的增加。结论：低于通常建议强度的训练可能是RT的一种同样有效的替代形式。训练强度以外的因素，如训练期间的总机械功，可能会强烈影响训练反应。
Introduction: While current exercise guidelines recommend progressive, high-intensity resistance training (RT) to promote muscle hypertrophy and strength gains, controversy exists regarding the efficacy of lighter-load RT. We compared 2 work-matched RT interventions that differed in training intensity. Methods: Fifteen women underwent 10 weeks of unilateral knee extensor RT. One leg was trained at increasing intensity (intensity leg, InL, 50-80% 1-repetition maximum [1-RM]), and training progression in the contralateral leg (volume leg, VoL, 50% 1-RM) was based on increasing training volumes. Quadriceps muscle size (ultrasound, dual energy X-ray absorptiometry) and strength (isokinetic dynamometry) were assessed on 4 occasions. Results: Both training programs induced significant, yet comparable increases in muscle size (InL: +4.6-12%, VoL: +3.1-11%) and strength (InL: +10-16%, VoL: +10-14%). Conclusions: Training at lower than commonly suggested intensities may be an equally effective alternative form of RT. Factors other than training intensity, such as the total mechanical work during training, may strongly affect the training response.