Aguiar Andreo Fernando, Buzzachera Cosme Franklim, Pereira Rafael Mendes, Sanches Vanda Cristina, Januário Renata Borges, da Silva Rubens Alexandre, Rabelo Lucas Maciel, de Oliveira Gil André Wilson
Center of Research in Health Sciences, North University of Paraná (UNOPAR), Avenue Paris, 675, Jardim Piza, Londrina, PR, CEP 86041-120, Brazil,
Eur J Appl Physiol. 2015 Jul;115(7):1589-99. doi: 10.1007/s00421-015-3150-8. Epub 2015 Mar 10.
The purpose of this study was to examine the effects of an additional set of exhaustive exercise before traditional hypertrophic training on quadriceps muscle performance in young men.
Subjects performed maximal dynamic strength (1RM), local muscular endurance (LME), and magnetic resonance imaging (MRI) tests before and after an 8-week hypertrophic training program using a knee extensor machine. After baseline testing, the subjects were divided into 3 groups: untrained control, traditional training (TR), and prior exhaustive training (PE). Both the TR and PE groups trained using the same training protocol (2 days week(-1); 3 sets of 8-12 repetitions at 75 % of 1RM); the only difference was that the PE group performed an additional set of exhaustive exercise at 20 % of 1RM before each training session.
After 8 weeks, the PE group experienced a greater (P < 0.05) increase in 1RM, cross-sectional area, and LME than the TR group. Additionally, no changes (P > 0.05) in daily dietary intake were observed between groups.
These results suggest that the inclusion of a single set of exhaustive exercise at 20 % of 1RM before traditional hypertrophic training can be a suitable strategy for inducing additional beneficial effects on quadriceps strength, hypertrophy, and endurance in young men.
本研究旨在探讨在传统肥大训练前额外进行一组力竭运动对年轻男性股四头肌性能的影响。
受试者在使用膝关节伸展器进行为期8周的肥大训练计划前后，进行最大动态力量（1RM）、局部肌肉耐力（LME）和磁共振成像（MRI）测试。在基线测试后，受试者被分为3组：未训练对照组、传统训练（TR）组和预先力竭训练（PE）组。TR组和PE组均采用相同的训练方案（每周2天；以1RM的75%进行3组，每组8 - 12次重复）；唯一的区别是PE组在每次训练前额外进行一组以1RM的20%进行的力竭运动。
8周后，PE组的1RM、横截面积和LME的增加幅度大于TR组（P < 0.05）。此外，各组之间每日饮食摄入量未见变化（P > 0.05）。
这些结果表明，在传统肥大训练前加入一组以1RM的20%进行的力竭运动，可能是对年轻男性股四头肌力量、肥大和耐力产生额外有益影响的合适策略。
