Tavares Lucas Duarte, de Souza Eduardo Oliveira, Ugrinowitsch Carlos, Laurentino Gilberto Candido, Roschel Hamilton, Aihara André Yui, Cardoso Fabiano Nassar, Tricoli Valmor
a School of Physical Education and Sport , University of São Paulo , São Paulo , Brazil.
b Department of Health Sciences and Human Performance , The University of Tampa , Tampa , FL , USA.
Eur J Sport Sci. 2017 Jul;17(6):665-672. doi: 10.1080/17461391.2017.1298673. Epub 2017 Mar 19.
This study investigated the effects of different reduced strength training (RST) frequencies on half-squat 1 RM and quadriceps cross-sectional area (QCSA). Thirty-three untrained males (24.7 ± 3.9 years; 1.73 ± 0.08 m; 74.6 ± 8.4 kg) underwent a 16-week experimental period (i.e. eight weeks of strength training [ST] followed by additional eight weeks of RST). During the ST period, the participants performed 3-4 sets of 6-12 RM, three sessions/week in half-squat and knee extension exercises. Following ST, the participants were randomly allocated to one of three groups: reduced strength training with one (RST1) or two sessions per week (RST2), and ceased training (CT). Both RST1 and RST2 groups had their training frequency and total training volume-load (i.e. RST1 = 50.3% and RST2 = 57.1%) reduced, while the CT group stopped training completely. Half-squat 1 RM (RST1 = 27.9%; RST2 = 26.7%; and CT = 28.4%) and QCSA (RST1 = 6.1%; RST2 = 6.9%; and CT = 5.8%) increased significantly (p < .05) in all groups after eight weeks of ST. No significant changes were observed in 1 RM and QCSA for RST1 and RST2 groups after the RST period, while the CT group demonstrated a decrease in half-squat 1 RM (22.6%) and QCSA (5.4%) when compared to the ST period (p < .05). In conclusion, different RST frequencies applied were able to maintain muscle mass and strength performance obtained over the regular ST period. Thus, it appears that RST frequency does not affect the maintenance of muscle mass and strength in untrained males, as long as volume-load is equated between frequencies.
本研究调查了不同降低强度训练（RST）频率对半蹲1次重复最大重量（1 RM）和股四头肌横截面积（QCSA）的影响。33名未经训练的男性（24.7±3.9岁；身高1.73±0.08米；体重74.6±8.4千克）经历了为期16周的实验期（即8周的力量训练[ST]，随后是额外8周的RST）。在ST期间，参与者进行3 - 4组6 - 12次重复最大重量的训练，每周进行3次半蹲和伸膝练习。ST之后，参与者被随机分配到三个组之一：每周进行1次（RST1）或2次（RST2）的降低强度训练，以及停止训练（CT）。RST1和RST2组的训练频率和总训练量负荷（即RST1 = 50.3%，RST2 = 57.1%）均降低，而CT组完全停止训练。在8周的ST后，所有组的半蹲1 RM（RST1 = 27.9%；RST2 = 26.7%；CT = 28.4%）和QCSA（RST1 = 6.1%；RST2 = 6.9%；CT = 5.8%）均显著增加（p < 0.05）。在RST期后，RST1和RST2组的1 RM和QCSA未观察到显著变化，而与ST期相比，CT组的半蹲1 RM（22.6%）和QCSA（5.4%）有所下降（p < 0.05）。总之，所应用的不同RST频率能够维持在常规ST期所获得的肌肉质量和力量表现。因此，似乎只要不同频率之间的训练量负荷相等，RST频率不会影响未经训练男性的肌肉质量和力量维持。
