Tanimoto Michiya, Sanada Kiyoshi, Yamamoto Kenta, Kawano Hiroshi, Gando Yuko, Tabata Izumi, Ishii Naokata, Miyachi Motohiko
Division of Health Promotion and Exercise, National Institute of Health and Nutrition, Tokyo, Japan.
J Strength Cond Res. 2008 Nov;22(6):1926-38. doi: 10.1519/JSC.0b013e318185f2b0.
Our previous study showed that relatively low-intensity (approximately 50% one-repetition maximum [1RM]) resistance training (knee extension) with slow movement and tonic force generation (LST) caused as significant an increase in muscular size and strength as high-intensity (approximately 80% 1RM) resistance training with normal speed (HN). However, that study examined only local effects of one type of exercise (knee extension) on knee extensor muscles. The present study was performed to examine whether a whole-body LST resistance training regimen is as effective on muscular hypertrophy and strength gain as HN resistance training. Thirty-six healthy young men without experience of regular resistance training were assigned into three groups (each n = 12) and performed whole-body resistance training regimens comprising five types of exercise (vertical squat, chest press, latissimus dorsi pull-down, abdominal bend, and back extension: three sets each) with LST (approximately 55-60% 1RM, 3 seconds for eccentric and concentric actions, and no relaxing phase); HN (approximately 80-90% 1RM, 1 second for concentric and eccentric actions, 1 second for relaxing); and a sedentary control group (CON). The mean repetition maximum was eight-repetition maximum in LST and HN. The training session was performed twice a week for 13 weeks. The LST training caused significant (p < 0.05) increases in whole-body muscle thickness (6.8 +/- 3.4% in a sum of six sites) and 1RM strength (33.0 +/- 8.8% in a sum of five exercises) comparable with those induced by HN training (9.1 +/- 4.2%, 41.2 +/- 7.6% in each measurement item). There were no such changes in the CON group. The results suggest that a whole-body LST resistance training regimen is as effective for muscular hypertrophy and strength gain as HN resistance training.
我们之前的研究表明，相对低强度（约为一次重复最大值[1RM]的50%）的阻力训练（伸膝训练），配合缓慢动作和持续发力（低强度慢速训练，LST），与正常速度的高强度（约为1RM的80%）阻力训练（高强度训练，HN）相比，在肌肉围度和力量增长方面的效果相当显著。然而，该研究仅考察了一种运动（伸膝训练）对伸膝肌的局部影响。本研究旨在探讨全身低强度慢速训练阻力训练方案在肌肉肥大和力量增长方面是否与高强度训练阻力训练同样有效。36名无规律阻力训练经验的健康年轻男性被分为三组（每组n = 12），并进行全身阻力训练方案，包括五种运动（深蹲、卧推、背阔肌下拉、腹部弯曲和后伸：每种三组），低强度慢速训练组（约为1RM的55 - 60%，离心和向心动作各3秒，无放松阶段）；高强度训练组（约为1RM的80 - 90%，向心和离心动作各1秒，放松1秒）；以及久坐对照组（CON）。低强度慢速训练组和高强度训练组的平均重复最大值均为八次重复最大值。训练每周进行两次，共13周。低强度慢速训练组全身肌肉厚度显著增加（六个部位总和增加6.8 +/- 3.4%），1RM力量显著增加（五项运动总和增加33.0 +/- 8.8%），与高强度训练组诱导的变化相当（各测量项目分别为9.1 +/- 4.2%，41.2 +/- 7. — 6%）。对照组无此类变化。结果表明，全身低强度慢速训练阻力训练方案在肌肉肥大和力量增长方面与高强度训练阻力训练同样有效。
