Effects of 4, 8, and 12 Repetition Maximum Resistance Training Protocols on Muscle Volume and Strength
Effects of 4, 8, and 12 Repetition Maximum Resistance Training Protocols on Muscle Volume and Strength
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DOI：
10.1519/jsc.0000000000003575
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发表时间：
2021-04-01
影响因子：
3.2
通讯作者：
Yata, Hideaki
中科院分区：
文献类型：
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作者：
Kubo, Keitaro;Ikebukuro, Toshihiro;Yata, Hideaki
Kubo，K，Ikebukuro，T，and Yata，H. 4、8和12次重复最大阻力训练方案对肌肉体积和力量的影响。J Strength Cond Res 35（4）：879-885，2021-本研究的目的是确定骨骼肌适应（力量和肥大）对不同重复策略的体积等效阻力训练的反应。42名男性被随机分配到4组：较高负载-较低重复组执行7组的4次最大重复（RM（4 RM，n = 10），中间负载-中间重复组执行4组8 RM 8 RM组（n = 12）、低负荷高重复组（n = 10）和不运动对照组（n = 10）。在10周训练（2次/周）前后测量胸大肌体积（磁共振成像）和卧推1 RM。在4 RM、8 RM和12 RM组之间，在肌肉体积的相对增加方面没有观察到显著差异。12 RM组中1 RM的相对增加显著低于4 RM组（p = 0.029）和8 RM组（p = 0.021）。在12 RM组中，1 RM的相对增加与肌肉体积显著相关（r = 0.684，p = 0.042），但在4 RM组（r =-0.265，p = 0.777）或8 RM组（r =-0.045，p = 0.889）中不相关。这些结果表明，当训练量相等时，肌肉大小的增加在3种训练方案中是相似的，而肌肉力量的增加在12 RM方案中低于其他方案。
Kubo, K, Ikebukuro, T, and Yata, H. Effects of 4, 8, and 12 repetition maximum resistance training protocols on muscle volume and strength. J Strength Cond Res 35(4): 879-885, 2021-The purpose of this study was to determine skeletal muscle adaptations (strength and hypertrophy) in response to volume-equated resistance training with divergent repetition strategies. Forty-two men were randomly assigned to 4 groups: higher load-lower repetition group performing 4 repetition maximum (RM) for 7 sets (4RM, n = 10), intermediate load-intermediate repetition group performing 8RM for 4 sets (8RM, n = 12), lower load-higher repetition group performing 12RM for 3 sets (12RM, n = 10), and nonexercising control group (CON, n = 10). The volume of the pectoralis major muscle (by magnetic resonance imaging) and 1RM of the bench press were measured before and after 10 weeks of training (2 times per week). No significant difference was observed in the relative increase in the muscle volume among the 4RM, 8RM, and 12RM groups. The relative increase in 1RM was significantly lower in the 12RM group than in the 4RM group (p = 0.029) and the 8RM group (p = 0.021). The relative increase in 1RM was significantly correlated with that in the muscle volume in the 12RM group (r = 0.684, p = 0.042), but not in the 4RM (r = -0.265, p = 0.777) or 8RM (r = -0.045, p = 0.889) groups. These results suggest that the increase in muscle size is similar among the 3 training protocols when the training volume was equated, whereas the increase in muscle strength is lower with the 12RM protocol than the other protocols.