Human Health Sciences, Graduate School of Medicine, Kyoto University, Kyoto, Japan.
IMS Health Japan, Tokyo, Japan; and.
J Strength Cond Res. 2020 Dec;34(12):3439-3445. doi: 10.1519/JSC.0000000000002278.
Ikezoe, T, Kobayashi, T, Nakamura, M, and Ichihashi, N. Effects of low-load, higher-repetition vs. high-load, lower-repetition resistance training not performed to failure on muscle strength, mass, and echo intensity in healthy young men: A time-course study. J Strength Cond Res 34(12): 3439-3445, 2020-The aim of this study was to compare the effects of low-load, higher-repetition training (LLHR) with those of high-load, lower-repetition training (HLLR) on muscle strength, mass, and echo intensity in healthy young men. Fifteen healthy men (age, 23.1 ± 2.6 years) were randomly assigned to 1 of the 2 groups: LLHR or HLLR group. Resistance training on knee extensor muscles was performed 3 days per week for 8 weeks. One repetition maximum (1RM) strength, maximum isometric strength, muscle thickness, and muscle echo intensity on ultrasonography of the rectus femoris muscle were assessed every 2 weeks. Analysis of variance showed no significant group × time interaction, and only a significant main effect of time was observed for all variables. The 8-week resistance training increased 1RM, maximum isometric muscle strength, and muscle thickness by 36.2-40.9%, 24.0-25.5%, and 11.3-20.4%, respectively, whereas it decreased echo intensity by 8.05-16.3%. Significant improvements in muscle strength, thickness, and echo intensity were observed at weeks 2, 4, and 8, respectively. The lack of difference in time-course changes between LLHR and HLLR programs suggests that low-load training can exert similar effects on muscle mass and characteristics as high-load training by increasing the number of repetitions, even when not performed to failure.
池永, T, 小林, T, 中村, M, 市桥, N. 低负荷、高重复次数与高负荷、低重复次数的抗阻训练对健康年轻男性肌肉力量、质量和超声强度的影响：一项时程研究。J Strength Cond Res 34(12):3439-3445, 2020-本研究旨在比较低负荷、高重复次数训练（LLHR）与高负荷、低重复次数训练（HLLR）对健康年轻男性肌肉力量、质量和超声强度的影响。15 名健康男性（年龄，23.1±2.6 岁）被随机分配到以下 2 组中的 1 组：LLHR 或 HLLR 组。每周进行 3 天膝关节伸肌的抗阻训练，共 8 周。每 2 周评估 1 次最大重复次数（1RM）力量、最大等长力量、肌肉厚度和股直肌超声的肌肉回声强度。方差分析显示，组间×时间交互作用无统计学意义，仅所有变量的时间主效应有统计学意义。8 周的抗阻训练使 1RM、最大等长肌肉力量和肌肉厚度分别增加了 36.2-40.9%、24.0-25.5%和 11.3-20.4%，而回声强度降低了 8.05-16.3%。肌肉力量、厚度和回声强度在第 2、4 和 8 周分别显著改善。LLHR 和 HLLR 方案之间时程变化无差异表明，通过增加重复次数，即使不进行力竭训练，低负荷训练也可以对肌肉质量和特征产生与高负荷训练相似的效果。
