a Department of Health Sciences , CUNY Lehman College , Bronx , NY , USA.
b Department of Biomedical Engineering , Northwestern University , Evanston , IL , USA.
Eur J Sport Sci. 2018 Jun;18(5):705-712. doi: 10.1080/17461391.2018.1447020. Epub 2018 Mar 13.
The purpose of this study was to investigate the effects of using an internal versus external focus of attention during resistance training on muscular adaptations. Thirty untrained college-aged men were randomly assigned to an internal focus group (INTERNAL) that focused on contracting the target muscle during training (n = 15) or an external focus group (EXTERNAL) that focused on the outcome of the lift (n = 15). Training for both routines consisted of 3 weekly sessions performed on non-consecutive days for 8 weeks. Subjects performed 4 sets of 8-12 repetitions per exercise. Changes in strength were assessed by six repetition maximum in the biceps curl and isometric maximal voluntary contraction in knee extension and elbow flexion. Changes in muscle thickness for the elbow flexors and quadriceps were assessed by ultrasound. Results show significantly greater increases in elbow flexor thickness in INTERNAL versus EXTERNAL (12.4% vs. 6.9%, respectively); similar changes were noted in quadriceps thickness. Isometric elbow flexion strength was greater for INTERNAL while isometric knee extension strength was greater for EXTERNAL, although neither reached statistical significance. The findings lend support to the use of a mind-muscle connection to enhance muscle hypertrophy.
本研究旨在探讨在抗阻训练中使用内部与外部注意焦点对肌肉适应性的影响。30 名未经训练的大学生被随机分配到内部注意焦点组（INTERNAL），在训练中专注于收缩目标肌肉（n=15）或外部注意焦点组（EXTERNAL），专注于举重的结果（n=15）。两种方案的训练均包括每周 3 次，非连续进行 8 周。受试者每节练习做 4 组，每组 8-12 次重复。通过二头肌卷曲的 6 次重复最大强度和膝关节伸展和肘关节弯曲的等长最大自主收缩来评估力量变化。通过超声评估肘关节屈肌和股四头肌的肌肉厚度变化。结果显示，内部注意焦点组的肘关节屈肌厚度增加明显大于外部注意焦点组（分别为 12.4%和 6.9%）；股四头肌厚度也有类似的变化。内部注意焦点组的等长肘关节弯曲力量更大，而外部注意焦点组的等长膝关节伸展力量更大，但均未达到统计学意义。研究结果支持使用意念-肌肉连接来增强肌肉肥大。
