College of Physical Education, University of Brasília, Brasília, Brazil.
Federal Institute of Sudeste of Minas Gerais, Rio Pomba, Brazil.
J Strength Cond Res. 2017 Dec;31(12):3482-3488. doi: 10.1519/JSC.0000000000001762.
Castanheira, RPM, Ferreira-Junior, JB, Celes, RS, Rocha-Junior, VA, Cadore, EL, Izquierdo, M, and Bottaro, M. Effects of synergist vs. nonsynergist split resistance training routines on acute neuromuscular performance in resistance-trained men. J Strength Cond Res 31(12): 3482-3488, 2017-The aim of this study was to evaluate the effects of synergist (SN) vs. nonsynergist (NS) split resistance training routines on the acute neuromuscular performance of the elbow flexors in resistance-trained men. Fifteen resistance-trained men (age: 23.2 ± 4.0 years, height: 173.0 ± 0.08 cm, and body mass: 78.38 ± 9.31 kg) randomly performed 3 training routines separated by an interval of 7 days: (a) pull-pull exercises (SN), which included 6 sets of 10 repetition maximum (RM) of a seated row exercise followed by 4 sets of 10RM of the preacher biceps curl exercise; (b) push-pull exercises (NS), which included 6 sets of 10RM of the bench press exercise followed by 4 sets of 10RM of the preacher biceps curl exercise; and (c) Control, which included 4 sets of 10RM of the preacher biceps curl exercise. Elbow flexors peak torque, total work, and the amplitude of electromyography signal (EMG root mean square) were measured during the elbow flexor isokinetic exercise. Peak torque was 10.2 and 3.9% higher during Control condition when compared with the SN and NS conditions, respectively (p ≤ 0.05). Peak torque was also 6.0% greater in the NS condition than the SN condition (p ≤ 0.05). Moreover, total work was 5.1% greater in the NS condition than the SN condition. Additionally, EMG findings did not differ among conditions (p > 0.05). In conclusion, a push and pull NS split routine is recommended to maximize elbow flexor training performance (i.e., lower acute loading effect) in trained subjects.
卡斯唐海拉，RPM，费雷拉-若热，JB，塞勒斯，RS，罗查-若热，VA，卡多雷，EL，伊齐亚韦德，M，和博塔罗，M. 协同与非协同分裂阻力训练方案对经过阻力训练的男性急性神经肌肉性能的影响。J 力量与调理研究 31（12）：3482-3488，2017-本研究旨在评估协同（SN）与非协同（NS）分裂阻力训练方案对经过阻力训练的男性肘屈肌急性神经肌肉性能的影响。15 名经过阻力训练的男性（年龄：23.2 ± 4.0 岁，身高：173.0 ± 0.08cm，体重：78.38 ± 9.31kg）随机进行 3 种训练方案，每种方案之间间隔 7 天：（a）拉-拉练习（SN），包括 6 组 10 次最大重复（RM）的坐姿划船练习，随后进行 4 组 10RM 的牧师二头肌卷曲练习；（b）推-拉练习（NS），包括 6 组 10RM 的卧推练习，随后进行 4 组 10RM 的牧师二头肌卷曲练习；（c）对照组，包括 4 组 10RM 的牧师二头肌卷曲练习。在肘屈肌等速运动中测量肘屈肌峰值扭矩、总功和肌电图信号（EMG 均方根）的幅度。与 SN 和 NS 条件相比，对照组的峰值扭矩分别高 10.2%和 3.9%（p≤0.05）。与 SN 条件相比，NS 条件的峰值扭矩也高 6.0%（p≤0.05）。此外，NS 条件的总功比 SN 条件高 5.1%。此外，各条件之间的肌电图结果无差异（p>0.05）。总之，推荐采用推-拉 NS 分裂方案来最大限度地提高受过训练的受试者的肘屈肌训练性能（即，降低急性负荷效应）。
