Exercise Biology Laboratory (BioEx), Health Science Institute, Federal University of Triangulo Mineiro (UFTM), Uberaba, Minas Gerais, Brazil.
Department of Sport Sciences, Health Science Institute, Federal University of Triangulo Mineiro (UFTM), Uberaba, Minas Gerais, Brazil.
J Strength Cond Res. 2019 May;33(5):1276-1285. doi: 10.1519/JSC.0000000000001788.
Nunes, PRP, Barcelos, LC, Oliveira, AA, Furlanetto, R, Martins, FM, Resende, EAMR, and Orsatti, FL. Muscular strength adaptations and hormonal responses after two different multiple-set protocols of resistance training in postmenopausal women. J Strength Cond Res 33(5): 1276-1285, 2019-We studied the effects of 2 different resistance training (RT) multiple-set protocols (3 and 6 sets) on muscle strength and basal hormones concentrations in postmenopausal women (PW). Postmenopausal women were randomly allocated into 3 groups: control (CT, n = 12), low RT volume (LV = 3 sets for each exercise, n = 10), and high RT volume (HV = 6 sets for each exercise, n = 12). The LV and HV groups performed 8 exercises of a total body RT protocol 3 times a week, at 70% of 1 repetition maximum (1RM) for 16 weeks. Muscle strength and basal hormone concentrations were measured before and after RT. Our findings show that 3 sets or 6 sets at 70% of 1RM protocol increased muscular strength similarly after 16 weeks (sum of all exercises, LV: 37.7% and HV: 34.1% vs. CT: 2.1%, p < 0.001). Moreover, the RT volume does not affect basal levels of testosterone (TT) (LV: 0.02%, HV: -0.12%, and CT: 0.006%, p = 0.233), cortisol (C) (LV: 72.4%, HV: 36.8%, and CT: 16.8%, p = 0.892), insulin-like growth factor-1 (LV: 6.7%, HV: 7.3%, and CT: 4.1%, p = 0.802), dehydroepiandrosterone sulfate (LV: 0.1%, HV: -4.5%, and CT: -6.7%, p = 0.885), and TT:C ratio (LV: -0.9%, HV: -1.6%, and CT: -0.4%, p = 0.429). Our results suggest that 3 sets and 6 sets at 70% of 1RM seem to promote similar muscle strength gain. Thus, 3-set RT is a time efficient protocol for strength gain after 16 weeks in PW.
努内斯，PRP，巴塞洛斯，LC，奥利维拉，AA，富兰内托，R，马丁斯，FM，雷森德，EAMR，和奥尔萨蒂，FL。绝经后妇女两种不同的抗阻训练多组方案对肌肉力量和激素反应的适应性。J 力量与调节研究 33(5)：1276-1285，2019 年-我们研究了两种不同的抗阻训练（RT）多组方案（3 组和 6 组）对绝经后妇女（PW）肌肉力量和基础激素浓度的影响。绝经后妇女被随机分为 3 组：对照组（CT，n=12）、低 RT 量（LV=每组 3 组，n=10）和高 RT 量（HV=每组 6 组，n=12）。LV 和 HV 组每周 3 次，以 1 重复最大强度（1RM）的 70%进行全身 RT 方案 8 项运动，共 16 周。在 RT 前后测量肌肉力量和基础激素浓度。我们的发现表明，16 周后，3 组或 6 组 70%1RM 方案可使肌肉力量相似地增加（所有运动的总和，LV：37.7%和 HV：34.1%，与 CT：2.1%，p<0.001）。此外，RT 量不影响睾酮（TT）的基础水平（LV：0.02%，HV：-0.12%，CT：0.006%，p=0.233），皮质醇（C）（LV：72.4%，HV：36.8%，CT：16.8%，p=0.892），胰岛素样生长因子-1（LV：6.7%，HV：7.3%，CT：4.1%，p=0.802），脱氢表雄酮硫酸酯（LV：0.1%，HV：-4.5%，CT：-6.7%，p=0.885）和 TT:C 比值（LV：-0.9%，HV：-1.6%，CT：-0.4%，p=0.429）。我们的结果表明，70%1RM 的 3 组和 6 组似乎可以促进相似的肌肉力量增长。因此，对于 PW，3 组 RT 在 16 周后是一种高效的力量增益方案。
Zotero 插件