Resistance Training Volume Enhances Muscle Hypertrophy but Not Strength in Trained Men.
Resistance Training Volume Enhances Muscle Hypertrophy but Not Strength in Trained Men.
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DOI：
10.1249/mss.0000000000001764
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发表时间：
2019-01
影响因子：
4.1
通讯作者：
Alto A
中科院分区：
文献类型：
--
作者：
Schoenfeld BJ;Contreras B;Krieger J;Grgic J;Delcastillo K;Belliard R;Alto A
本研究的目的是评估接受阻力训练的男性低、中和高容量阻力训练方案之间的肌肉适应性。 34 名接受阻力训练的健康男性被随机分配到三个实验组之一：低容量组每次训练每次练习一组 (n = 11)，中等容量组每次训练每次练习进行 3 组 (n = 12)，或高容量组每次训练每次练习进行 5 组 (n = 11)。所有日常训练包括每周三节训练，在非连续的日子里进行，持续 8 周。通过深蹲和卧推的一次最大重复次数 (RM) 测试来评估肌肉力量。使用 50% 的受试者进行卧推 1RM 至瞬间力竭来评估上半身肌肉耐力。使用B型超声检查来评估肘屈肌、肘伸肌、大腿中部和大腿外侧的肌肉肥大。结果显示，干预前和干预后，所有组的力量和耐力均显着增加，但组间无显着差异。另外，虽然从干预前到干预后，所有组的大多数测量部位的肌肉尺寸都有所增加，但肘屈肌、大腿中部和大腿外侧的肌肉尺寸显着增加，有利于较高体积的情况。接受阻力训练的人只需在 8 周内每周进行 3 次每次 13 分钟的训练，即可显着提高力量和耐力，并且这些收益与投入更多时间所获得的效果类似。或者，肌肉肥大遵循剂量反应关系，随着训练量的增加，肌肉肥大的效果会越来越大。
The purpose of this study was to evaluate muscular adaptations between low-, moderate-, and high-volume resistance training protocols in resistance-trained men. Thirty-four healthy resistance-trained men were randomly assigned to one of three experimental groups: a low-volume group performing one set per exercise per training session (n = 11), a moderate-volume group performing three sets per exercise per training session (n = 12), or a high-volume group performing five sets per exercise per training session (n = 11). Training for all routines consisted of three weekly sessions performed on nonconsecutive days for 8 wk. Muscular strength was evaluated with one repetition maximum (RM) testing for the squat and bench press. Upper-body muscle endurance was evaluated using 50% of subjects bench press 1RM performed to momentary failure. Muscle hypertrophy was evaluated using B-mode ultrasonography for the elbow flexors, elbow extensors, mid-thigh, and lateral thigh. Results showed significant preintervention to postintervention increases in strength and endurance in all groups, with no significant between-group differences. Alternatively, while all groups increased muscle size in most of the measured sites from preintervention to postintervention, significant increases favoring the higher-volume conditions were seen for the elbow flexors, mid-thigh, and lateral thigh. Marked increases in strength and endurance can be attained by resistance-trained individuals with just three 13-min weekly sessions over an 8-wk period, and these gains are similar to that achieved with a substantially greater time commitment. Alternatively, muscle hypertrophy follows a dose–response relationship, with increasingly greater gains achieved with higher training volumes.