Impact of Two High-Volume Set Configuration Workouts on Resistance Training Outcomes in Recreationally Trained Men
Impact of Two High-Volume Set Configuration Workouts on Resistance Training Outcomes in Recreationally Trained Men
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DOI：
10.1519/jsc.0000000000003163
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发表时间：
2021-02-01
影响因子：
3.2
通讯作者：
Naclerio, Fernando
中科院分区：
文献类型：
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作者：
Karsten, Bettina;Fu, Yue (Leon);Naclerio, Fernando
本研究比较了2周按容量、负荷区和频率设计的重复失败(RTF)和不失败(NTF)阻力训练设计对身体成分、力量和机械功率的影响。根据个人基线最大力量，18名接受娱乐阻力训练的男性被配对，随后随机分配到RTF(n=9)或NTF(n=9)方案。受试者使用两种不同的常规训练6周，每周一次(每周两次锻炼)。RTF方案包括4组每次10次重复的练习，休息2分钟，而NTF包括8组5次重复的练习，每次休息1分钟。受试者在干预前和干预后进行最大力量、上下半身力量、脱脂质量、肢体周长和肌肉厚度的测试。与训练前相比，两组的最大举重负荷均有改善(p<；0.01)，但只有NTF组的上身力量(+15.73+/-12.59W)增加(p<；0.05)。相反，仅RTF组肘屈肌(+3.44+/-5.11 mm)和股内侧肌(+3.28+/-2.32 mm)厚度显著增加(p<；0.05；NTF+2.76+/-2.63 mm，p<；0.01)，而两组均增加三角肌前厚度(+1.84+/-1.68 mm，p<；0.05)。虽然这两种训练策略都提高了力量，但RTF组获得了更好的肥大结果，而NTF方案导致了更有利的上半身力量改善。
This study compared the effects of 2 weekly equalized by volume, loading zone and frequency resistance training designs using repetition to failure (RTF) or not to failure (NTF), on body composition, strength, and mechanical power. Based on individual baseline maximal strength, 18 recreationally resistance-trained men were pair-matched and consequently randomly assigned to an RTF (n = 9) or an NTF (n = 9) protocol. Subjects trained for 6 weeks using 2 different routines performed once per week (2 workouts per week). The RTF protocol comprised 4 sets of 10 repetitions per exercise with 2-minute rest and the NTF involved 8 sets of 5 repetitions per exercise with 1-minute rest. Subjects were tested pre- and post-intervention for maximal strength, upper- and lower-body power, fat-free mass, limb circumferences, and muscle thickness. Compared to baseline, both groups improved (p < 0.01) the maximal loads lifted in the bench press (RTF +9.44 +/- 3.00 kg; NTF +7.22 +/- 4.41 kg) and the squat (RTF +9.44 +/- 4.64 kg; NTF +11.1 +/- 10.33 kg) exercises, but only the NTF group increased (p < 0.05) upper-body power (+15.73 +/- 12.59 W). Conversely, only the RTF group showed significant (p < 0.05) increase of the elbow flexors (+3.44 +/- 5.11 mm) and vastus medialis (+3.28 +/- 2.32 mm) thickness, whereas both groups enhanced anterior deltoid thickness (RTF +1.84 +/- 1.68 mm, p < 0.05; NTF +2.76 +/- 2.63 mm, p < 0.01). Although both training strategies improved strength, the RTF group elicited superior hypertrophic outcomes, whereas the NTF protocol resulted in more favorable improvements for upper-body power.