Maia Marianna F, Willardson Jeffrey M, Paz Gabriel A, Miranda Humberto
1School of Physical Education and Sports, Federal University of Rio de Janeiro, Rio de Janeiro, Brazil; and 2Department of Kinesiology and Sports Studies, Eastern Illinois University, Charleston, Illinois.
J Strength Cond Res. 2014 Sep;28(9):2529-35. doi: 10.1519/JSC.0000000000000451.
Recent evidence suggests that exercising the antagonist musculature acutely enhances subsequent performance for the agonist musculature. The purpose of this study was to examine the effects of different rest intervals between sets for exercises that involve antagonistic muscle groups, a technique referred to as antagonist paired sets (APS). Fifteen recreationally trained men were tested for knee extension (KE) exercise performance, with or without previous knee flexion (KF) exercise for the antagonist musculature. The following protocols were performed in random order with 10 repetition maximum loads for the KF and KE exercises: (a) traditional protocol (TP)-1 set of KE only to repetition failure; (b) paired sets with minimal allowable rest (PMR)-1 set of KF followed immediately by a set of KE; (c) P30-30-second rest between paired sets of KF and KE; (d) P1-1-minute rest between paired sets; (e) P3-3-minute rest between paired sets; and (f) P5-5-minute rest between paired sets. The number of repetitions performed and electromyographic (EMG) activity of vastus lateralis, vastus medialis (VM), and rectus femoris (RF) muscles were recorded during the KE set in each protocol. It was demonstrated that significantly greater KE repetitions were completed during the PMR, P30, and P1 protocols vs. the TP protocol. Significantly greater EMG activity was demonstrated for the RF muscle during the KE exercise in the PMR and P30 vs. the TP, P3, and P5, respectively. In addition, significantly greater EMG activity was demonstrated for the VM muscle during the PMR vs. all other protocols. The results of this study indicate that no rest or relatively shorter rest intervals (30 seconds and 1 minute) between APS might be more effective to elicit greater agonist repetition enhancement and muscle activation.
近期证据表明，急性锻炼拮抗肌群可增强随后主动肌的表现。本研究的目的是探讨涉及拮抗肌群的练习中，不同组间休息间隔的影响，该技术称为拮抗肌配对组（APS）。15名进行过休闲训练的男性接受了膝关节伸展（KE）运动表现测试，测试时拮抗肌有或没有进行过先前的膝关节屈曲（KF）运动。KF和KE练习采用10次重复最大负荷，并按随机顺序执行以下方案：（a）传统方案（TP）——仅进行1组KE至重复失败；（b）最小允许休息的配对组（PMR）——1组KF后紧接着1组KE；（c）P30——KF和KE配对组间休息30秒；（d）P1——配对组间休息1分钟；（e）P3——配对组间休息3分钟；（f）P5——配对组间休息5分钟。在每个方案的KE组中记录完成的重复次数以及股外侧肌、股内侧肌（VM）和股直肌（RF）的肌电图（EMG）活动。结果表明，与TP方案相比，在PMR、P30和P1方案中完成的KE重复次数显著更多。与TP、P3和P5方案相比，PMR和P30方案中KE运动期间RF肌肉的EMG活动显著更大。此外，与所有其他方案相比，PMR方案中VM肌肉的EMG活动显著更大。本研究结果表明，APS之间不休息或相对较短的休息间隔（30秒和1分钟）可能更有效地引发更大的主动肌重复增强和肌肉激活。
