da Silva Carvalho Alcino D, Rodrigues Santos José A
Faculty of Sport, University of Porto, Porto, Portugal -
Faculty of Sport, University of Porto, Porto, Portugal.
J Sports Med Phys Fitness. 2018 Mar;58(3):233-240. doi: 10.23736/S0022-4707.16.06660-3. Epub 2016 Sep 29.
Previous studies have shown that total-body resistance training (RT) performed two to three alternating days per week has positive effects on muscle strength and body composition. However, no evidence exists to determine if total-body RT workouts done on consecutive days (CD) are beneficial. Therefore, the purpose of this study was to compare the effects of a total-body RT program performed on three consecutive or nonconsecutive days (NCD) per week for 7 weeks on maximum strength and body composition in recreationally trained subjects.
Twenty-one men were randomly assigned to a 3NCD (N.=11) or 3CD group (N.=10). Prior and following training, anthropometric measures, and 1 repetition maximum values for leg press, and bench press were measured.
Statistical analysis revealed a significant increase for leg press strength and bench press strength for both groups (P<0.01) from pre to post intervention. There was also a significant increase for arm and chest girth measures (P<0.05) on the 3 CD group. No significant differences between groups were observed.
The results suggest that RT programs performed on three consecutive or nonconsecutive days per week determine similar effects on maximum strength, and body composition.
先前的研究表明，每周两到三天交替进行的全身阻力训练（RT）对肌肉力量和身体成分有积极影响。然而，尚无证据确定连续几天（CD）进行的全身RT训练是否有益。因此，本研究的目的是比较每周连续三天或不连续三天（NCD）进行7周的全身RT计划对接受过休闲训练的受试者的最大力量和身体成分的影响。
21名男性被随机分配到3NCD组（N = 11）或3CD组（N = 10）。在训练前后，测量人体测量指标以及腿举和卧推的1次重复最大值。
统计分析显示，两组干预前后腿举力量和卧推力量均显著增加（P < 0.01）。3CD组的手臂和胸围测量值也显著增加（P < 0.05）。两组之间未观察到显著差异。
结果表明，每周连续三天或不连续三天进行的RT计划对最大力量和身体成分的影响相似。
