Assumpção Claudio O, Tibana Ramires A, Viana Luan C, Willardson Jeffrey M, Prestes Jonato
Graduation Program in Human Development and Technologies, Human Performance Laboratory São Paulo State University-UNESP, Rio Claro, SP, Brazil.
Clin Physiol Funct Imaging. 2013 Sep;33(5):359-63. doi: 10.1111/cpf.12036. Epub 2013 Mar 6.
The purpose of this study was to investigate the influence of exercise order on one-repetition maximum (1-RM) and ten-repetition maximum (10-RM) strength gains after 6 weeks of resistance training (RT) in trained men. Sixteen men were randomly assigned into two groups based on the order of exercises performed during training sessions: a group that performed large muscle group exercises first and progressed to small muscle group exercises (LG-SM); while a second group performed the opposite sequence and started with small muscle group exercises and progressed to large muscle group exercises (SM-LG). Four sessions of RT were conducted per week; all exercises were performed for three sets of 8-12 repetitions with 1-min rest intervals between sets. Maximal and submaximal strength were assessed at baseline and after 6 weeks of RT with 1-RM and 10-RM testing for the bench press (BP), lat pulldown (LPD), triceps pulley extension (TE) and biceps curl (BC), respectively. Two-way ANOVA for the 1-RM and 10-RM tests indicated a significant group x time interaction. The 1-RM values significantly increased for all exercises in both groups (P<0.05), but were not significantly different between groups. However, effect size (ES) data indicated that the LG-SM group exhibited a greater magnitude of gains (1-RM and 10-RM) for the BP and LPD exercises. Conversely, ES indicated that the SM-LG group exhibited a greater magnitude of gains (1-RM and 10-RM) for the TE and BC exercises. In conclusion, the results suggest that upper body movements should be prioritized and performed according to individual needs to maximize maximal and submaximal strength.
本研究的目的是调查训练有素的男性在进行6周抗阻训练（RT）后，训练顺序对一次重复最大值（1-RM）和十次重复最大值（10-RM）力量增长的影响。16名男性根据训练期间进行练习的顺序被随机分为两组：一组先进行大肌肉群练习，然后进行小肌肉群练习（LG-SM）；另一组则采用相反的顺序，从小肌肉群练习开始，然后进行大肌肉群练习（SM-LG）。每周进行4次RT训练；所有练习均进行3组，每组8-12次重复，组间休息1分钟。在基线时以及RT训练6周后，分别通过1-RM和10-RM测试评估卧推（BP）、下拉（LPD）、三头肌滑轮伸展（TE）和二头肌卷曲（BC）的最大力量和次最大力量。对1-RM和10-RM测试进行的双向方差分析表明，存在显著的组×时间交互作用。两组中所有练习的1-RM值均显著增加（P<0.05），但组间无显著差异。然而，效应量（ES）数据表明，LG-SM组在BP和LPD练习中表现出更大幅度的力量增长（1-RM和10-RM）。相反，ES表明，SM-LG组在TE和BC练习中表现出更大幅度的力量增长（1-RM和10-RM）。总之，结果表明，应根据个人需求优先进行上身运动，以最大限度地提高最大力量和次最大力量。
