六周非周期性和周期性力量训练方案对业余男性的早期适应。
Early adaptations to six weeks of non-periodized and periodized strength training regimens in recreational males.
机构信息
Laboratory of Adaptations to Strength Training, School of Physical Education and Sport, University of Sao Paulo , SP, Brazil ; Department of Physical Education, Paulista University (UNIP), Sao Paulo , SP, Brazil.
Laboratory of Adaptations to Strength Training, School of Physical Education and Sport, University of Sao Paulo , SP, Brazil.
出版信息
J Sports Sci Med. 2014 Sep 1;13(3):604-9. eCollection 2014 Sep.
UNLABELLED
This study compared quadriceps muscle cross-sectional area (CSA) and maximum strength (1RM) after three different short-term strength training (ST) regimens (i.e. non-periodized [NP], traditional-periodization [TP], and undulating-periodization [UP]) matched for volume load in previously untrained individuals. Thirty-one recreationally active males were randomly divided into four groups: NP: n = 9; TP: n = 9; UP: n = 8 and control group (C): n = 5. Experimental groups underwent a 6-week program consisting of two training sessions per week. Muscle strength was assessed at baseline and after the training period. Dominant leg quadriceps CSA was obtained through magnetic resonance imaging (MRI) at baseline and 48h after the last training session.
RESULTS
The 1RM increased from pre to post only in the NP and UP groups (NP = 17.0 %, p = 0.002; UP = 12.9 %, p = 0.03), respectively. There were no significant differences in 1RM for LP and C groups after 6 weeks (TP = 7.7 %, p = 0.58, C = 1.2 %, p = 1.00). The CSA increased from pre to post in all of the experimental groups (NP = 5.1 %, p = 0.0001; TP = 4.6 %, p = 0.001; UP = 5.2 %, p = 0.0001), with no changes observed in the C group (p = 0.93).
CONCLUSION
Our results suggest that different ST periodization regimens over a short-term (i.e. 6 weeks), volume load equated conditions seem to induce similar hypertrophic responses regardless of the loading scheme employed. In addition, for those recreational males who need to develop muscle strength in the short-term, the training regimen should be designed properly. Key pointsMuscle hypertrophy occurs within six weeks in recreationally active men regardless the ST training regimen employed.When the total volume is similar, training at greater intensities will demonstrate superior gains in the 1RM performance.Some caution should be exercised when interpreting our findings since long-term periodized regimens could produce different training-induced responses.
本研究比较了三种不同短期力量训练（ST）方案（即无周期性[NP]、传统周期性[TP]和波动周期性[UP]）后未经训练个体的股四头肌横截面积（CSA）和最大力量（1RM）。31 名有规律运动的男性被随机分为四组：NP 组：n = 9；TP 组：n = 9；UP 组：n = 8 和对照组（C）：n = 5。实验组进行了为期 6 周的训练计划，每周两次训练。在基线和训练期后评估肌肉力量。通过磁共振成像（MRI）在基线和最后一次训练后 48 小时获得优势腿股四头肌 CSA。
结果
仅 NP 和 UP 组的 1RM 从基线到训练后增加（NP = 17.0%，p = 0.002；UP = 12.9%，p = 0.03）。6 周后，LP 和 C 组的 1RM 没有显著差异（TP = 7.7%，p = 0.58，C = 1.2%，p = 1.00）。所有实验组的 CSA 均从基线到训练后增加（NP = 5.1%，p = 0.0001；TP = 4.6%，p = 0.001；UP = 5.2%，p = 0.0001），C 组无变化（p = 0.93）。
结论
我们的结果表明，在短期（即 6 周）、等容负荷条件下，不同的 ST 周期化方案似乎会引起相似的肥大反应，而与所采用的负荷方案无关。此外，对于那些需要在短期内发展肌肉力量的业余男性，训练方案应进行适当设计。关键点在进行短期力量训练时，无论所采用的 ST 训练方案如何，业余男性的肌肉都会在六周内发生肥大。当总容量相同时，更高强度的训练会导致 1RM 表现的更大增益。在解释我们的发现时应谨慎，因为长期周期性方案可能会产生不同的训练诱导反应。
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