Schoenfeld Brad J, Ratamess Nicholas A, Peterson Mark D, Contreras Bret, Sonmez G T, Alvar Brent A
1Department of Health Sciences, CUNY Lehman College, Bronx, New York; 2Rocky Mountain University of Health Professionals, Provo, Utah; 3Department of Health and Exercise Science, The College of New Jersey, Ewing, New Jersey; 4Sport Performance Research Institute New Zealand, AUT University, Auckland, New Zealand; and 5Department of Physical Medicine and Rehabilitation, University of Michigan, Ann Arbor, Michigan.
J Strength Cond Res. 2014 Oct;28(10):2909-18. doi: 10.1519/JSC.0000000000000480.
Regimented resistance training has been shown to promote marked increases in skeletal muscle mass. Although muscle hypertrophy can be attained through a wide range of resistance training programs, the principle of specificity, which states that adaptations are specific to the nature of the applied stimulus, dictates that some programs will promote greater hypertrophy than others. Research is lacking, however, as to the best combination of variables required to maximize hypertophic gains. The purpose of this study was to investigate muscular adaptations to a volume-equated bodybuilding-type training program vs. a powerlifting-type routine in well-trained subjects. Seventeen young men were randomly assigned to either a hypertrophy-type resistance training group that performed 3 sets of 10 repetition maximum (RM) with 90 seconds rest or a strength-type resistance training (ST) group that performed 7 sets of 3RM with a 3-minute rest interval. After 8 weeks, no significant differences were noted in muscle thickness of the biceps brachii. Significant strength differences were found in favor of ST for the 1RM bench press, and a trend was found for greater increases in the 1RM squat. In conclusion, this study showed that both bodybuilding- and powerlifting-type training promote similar increases in muscular size, but powerlifting-type training is superior for enhancing maximal strength.
有规律的抗阻训练已被证明能显著增加骨骼肌质量。虽然通过多种抗阻训练计划都可以实现肌肉肥大，但特异性原则表明，适应性变化是特定于所施加刺激的性质的，这意味着某些训练计划会比其他计划更能促进肌肉肥大。然而，关于实现最大肌肉肥大增长所需的最佳变量组合，目前还缺乏相关研究。本研究的目的是调查训练有素的受试者对与健美训练量相当的训练计划和力量举训练计划的肌肉适应性。17名年轻男性被随机分配到一个肥大型抗阻训练组，该组进行3组，每组10次最大重复量（RM），休息90秒；或一个力量型抗阻训练（ST）组，该组进行7组，每组3RM，休息间隔为3分钟。8周后，肱二头肌的肌肉厚度没有显著差异。在1RM卧推中，发现ST组的力量有显著差异，并且在1RM深蹲中发现有更大增长的趋势。总之，本研究表明，健美训练型和力量举训练型都能促进肌肉大小的相似增长，但力量举训练型在增强最大力量方面更具优势。
