Muscular adaptations in response to three different resistance-training regimens: specificity of repetition maximum training zones
Muscular adaptations in response to three different resistance-training regimens: specificity of repetition maximum training zones
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DOI：
10.1007/s00421-002-0681-6
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发表时间：
2002-11-01
影响因子：
3
通讯作者：
Staron, RS
中科院分区：
文献类型：
--
作者：
Campos, GER;Luecke, TJ;Staron, RS
32名未经训练的男性[平均（SD）年龄22.5（5.8）岁，身高178.3 (7.2)cm，体重77.8 (11.9)kg]参加了为期8周的渐进式阻力训练计划，以调查“力量-耐力连续体”。受试者被分为四组:低重复组(低代表,n = 9)执行3 - 5重复最大(RM)之间的每个运动3分钟休息四组集和练习,一个中间重复组(Int代表,n = 11)执行9 - 11 RM的三组2分钟休息,高重复组(高代表,n = 7)执行精神分裂症一般RM的两组1分钟休息,和一个非运动性对照组(案子,n = 5)。前4周每周2天，后4周每周3天进行三项运动（腿部按压、深蹲和膝关节伸展）。在研究开始和结束时评估最大力量（一次最大重复，1RM）、局部肌肉耐力（以60%的1RM进行的最大重复次数）和各种心肺参数（如最大耗氧量、肺通气、最大有氧能力、衰竭时间）。此外，对训练前后的肌肉活检样本进行纤维类型组成、横截面积、肌球蛋白重链（MHC）含量和毛细血管化分析。与其他训练组相比，低频率组的最大力量提高明显更多，而高频率组在60% 1RM时的最大重复次数提高最多。此外，在研究结束时，只有高Rep组的最大有氧能力和疲劳时间显着增加。所有三种主要纤维类型（I型，IIA型和IIB型）在低代谢组和低代谢组中都有增厚，而在高代谢组和低代谢组中都没有明显的增加。然而，IIB型纤维的百分比下降，同时在所有三个阻力训练组中，iab型纤维的百分比增加。MHCIIb的显著减少伴随着MHCIIa的显著增加支持了这些纤维型转化。在对照样品中未发现纤维类型组成的显著变化。虽然所有三种训练方案都导致了相似的纤维类型转化（IIB到IIA），但与高重复训练方案相比，低到中等重复阻力训练方案诱导了更大的肥厚效应。然而，高Rep组似乎更适合于次极限、长时间的收缩，在有氧力量和疲劳时间训练后显著增加。因此，低RM和中等RM训练似乎诱导相似的肌肉适应，至少在之前未受过训练的受试者进行短期训练后是这样。然而，总的来说，这些数据表明，身体表现和相关的生理适应都与重复的强度和次数有关，因此支持“力量-耐力连续体”。
Thirty-two untrained men [mean (SD) age 22.5 (5.8) years, height 178.3 (7.2) cm, body mass 77.8 (11.9) kg] participated in an 8-week progressive resistance-training program to investigate the "strength-endurance continuum". Subjects were divided into four groups: a low repetition group (Low Rep, n = 9) performing 3-5 repetitions maximum (RM) for four sets of each exercise with 3 min rest between sets and exercises, an intermediate repetition group (Int Rep, n = 11) performing 9-11 RM for three sets with 2 min rest, a high repetition group (High Rep, n = 7) performing 20-28 RM for two sets with 1 min rest, and a non-exercising control group (Con, n = 5). Three exercises (leg press, squat, and knee extension) were performed 2 days/week for the first 4 weeks and 3 days/week for the final 4 weeks. Maximal strength (one repetition maximum, 1RM), local muscular endurance (maximal number of repetitions performed with 60% of 1RM), and various cardiorespiratory parameters (e.g., maximum oxygen consumption, pulmonary ventilation, maximal aerobic power, time to exhaustion) were assessed at the beginning and end of the study. In addition, pre- and post-training muscle biopsy samples were analyzed for fiber-type composition, cross-sectional area, myosin heavy chain (MHC) content, and capillarization. Maximal strength improved significantly more for the Low Rep group compared to the other training groups, and the maximal number of repetitions at 60% 1RM improved the most for the High Rep group. In addition, maximal aerobic power and time to exhaustion significantly increased at the end of the study for only the High Rep group. All three major fiber types (types I, IIA, and IIB) hypertrophied for the Low Rep and Int Rep groups, whereas no significant increases were demonstrated for either the High Rep or Con groups. However, the percentage of type IIB fibers decreased, with a concomitant increase in IIAB fibers for all three resistance-trained groups. These fiber-type conversions were supported by a significant decrease in MHCIIb accompanied by a significant increase in MHCIIa. No significant changes in fiber-type composition were found in the control samples. Although all three training regimens resulted in similar fiber-type transformations (IIB to IIA), the low to intermediate repetition resistance-training programs induced a greater hypertrophic effect compared to the high repetition regimen. The High Rep group, however, appeared better adapted for submaximal, prolonged contractions, with significant increases after training in aerobic power and time to exhaustion. Thus, low and intermediate RM training appears to induce similar muscular adaptations, at least after short-term training in previously untrained subjects. Overall, however, these data demonstrate that both physical performance and the associated physiological adaptations are linked to the intensity and number of repetitions performed, and thus lend support to the "strength- endurance continuum".