Department of Physical Education, Faculty of Education, Brandon University, 270 18th Street, Brandon, MB, R7A 6A9, Canada.
College of Kinesiology, University of Saskatchewan, Saskatoon, SK, Canada.
Eur J Appl Physiol. 2017 Oct;117(10):2099-2108. doi: 10.1007/s00421-017-3700-3. Epub 2017 Aug 18.
Our purpose was to compare supramaximal versus submaximal intensity eccentric training performed until volitional fatigue.
Thirty-two young adults (19 males) were randomized into one of three groups: (1) ECC110 performed eccentric (ECC) only contractions at 110% of concentric (CON) 1-repetition maximum (1RM); (2) ECC80 performed ECC only contractions at 80% of CON 1RM; (3) a control group. Training progressed from 3 to 6 sets of unilateral ECC training of the elbow flexors over 8 weeks, with each set performed until volitional fatigue. Elbow flexors muscle thickness (via ultrasound) and 1RM were assessed pre- and post-training. Rating of perceived exertion (RPE) and muscle soreness was self-reported.
Both ECC110 (+0.25 cm) and ECC80 (+0.21 cm) showed a greater post-training increase in muscle thickness compared to control (-0.01 cm) (p < 0.05), with no differences between ECC110 and ECC80. ECC80 (+1.23 kg) showed a greater post-training increase in strength compared to control (p < 0.05), while ECC110 (+0.76 kg) had no significant difference post-training vs. control (-0.01 kg). ECC80 had significantly lower average RPE scores than ECC110 (p < 0.05).
Both supramaximal intensity eccentric training and submaximal intensity eccentric training are effective for increasing muscle size, but submaximal eccentric training is perceived to require less exertion than supramaximal training. These findings suggest that submaximal eccentric training may be an ideal strategy to increase muscle size and strength in individuals whose needs warrant training at a lower level of exertion.
我们的目的是比较达到最大和次最大强度的离心训练，直至达到疲劳极限。
32 名年轻成年人（19 名男性）被随机分为三组：（1）ECC110 组，仅进行 110%最大等长收缩重复最大次数（1RM）的离心收缩；（2）ECC80 组，仅进行 80%最大等长收缩 1RM 的离心收缩；（3）对照组。训练进展为 8 周内，3 到 6 组单侧的肘屈肌离心训练，每组训练至疲劳极限。在训练前后评估肘屈肌的肌肉厚度（通过超声）和 1RM。报告自我感知的用力程度（RPE）和肌肉酸痛程度。
与对照组（-0.01cm）相比，ECC110（+0.25cm）和 ECC80（+0.21cm）组在训练后肌肉厚度都有更大的增加（p<0.05），但 ECC110 和 ECC80 之间没有差异。ECC80（+1.23kg）在训练后力量增加方面比对照组（p<0.05）更大，而 ECC110（+0.76kg）在训练后与对照组相比没有显著差异（-0.01kg）。ECC80 的平均 RPE 评分明显低于 ECC110（p<0.05）。
最大强度离心训练和次最大强度离心训练都有效增加肌肉大小，但次最大强度离心训练的用力程度比最大强度训练低。这些发现表明，在需要较低用力程度的情况下，次最大强度离心训练可能是增加肌肉大小和力量的理想策略。
