School of Biomedical and Health Science, University of Western Sydney, Sydney, Australia.
Eur J Appl Physiol. 2011 Dec;111(12):3007-16. doi: 10.1007/s00421-011-1944-x. Epub 2011 Mar 31.
The optimal volume of resistance exercise to prescribe for trained individuals is unclear. The purpose of this study was to randomly assign resistance trained individuals to 6-weeks of squat exercise, prescribed at 80% of a 1 repetition-maximum (1-RM), using either one, four, or eight sets of repetitions to failure performed twice per week. Participants then performed the same peaking program for 4-weeks. Squat 1-RM, quadriceps muscle activation, and contractile rate of force development (RFD) were measured before, during, and after the training program. 32 resistance-trained male participants completed the 10-week program. Squat 1-RM was significantly increased for all groups after 6 and 10-weeks of training (P < 0.05). The 8-set group was significantly stronger than the 1-set group after 3-weeks of training (7.9% difference, P < 0.05), and remained stronger after 6 and 10-weeks of training (P < 0.05). Peak muscle activation did not change during the study. Early (30, 50 ms) and peak RFD was significantly decreased for all groups after 6 and 10-weeks of training (P < 0.05). Peak isometric force output did not change for any group. The results of this study support resistance exercise prescription in excess of 4-sets (i.e. 8-sets) for faster and greater strength gains as compared to 1-set training. Common neuromuscular changes are attributed to high intensity squats (80% 1-RM) combined with a repetition to failure prescription. This prescription may not be useful for sports application owing to decreased early and peak RFD. Individual responsiveness to 1-set of training should be evaluated in the first 3-weeks of training.
对于训练有素的个体，规定最佳的抗阻运动容量尚不清楚。本研究的目的是将抗阻训练个体随机分配至 6 周的深蹲运动，使用 1 组、4 组或 8 组至力竭的重复次数，以 80%的 1 次重复最大强度（1-RM）进行规定，每周进行两次。然后，参与者进行相同的峰值计划 4 周。在训练计划之前、期间和之后测量深蹲 1-RM、股四头肌肌肉激活和收缩力发展速率（RFD）。32 名有抗阻训练经验的男性参与者完成了 10 周的方案。所有组在 6 周和 10 周训练后，深蹲 1-RM 均显著增加（P < 0.05）。8 组在训练 3 周后比 1 组明显更强（差异为 7.9%，P < 0.05），并且在 6 周和 10 周训练后仍然更强（P < 0.05）。峰值肌肉激活在研究期间没有变化。所有组在 6 周和 10 周训练后，早期（30、50ms）和峰值 RFD 均显著降低（P < 0.05）。任何组的峰值等长力量输出均未改变。本研究结果支持抗阻运动处方超过 4 组（即 8 组），以获得比 1 组训练更快和更大的力量增益。常见的神经肌肉变化归因于高强度深蹲（80%1-RM）结合至力竭的重复次数规定。由于早期和峰值 RFD 降低，这种处方可能不适用于运动应用。在训练的前 3 周应评估对 1 组训练的个体反应。
