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高频阻力训练并不比低频训练更能促进年轻未经训练男性的肌肉适应性。

High-frequency resistance training does not promote greater muscular adaptations compared to low frequencies in young untrained men.

机构信息

a MUSCULAB - Laboratory of Neuromuscular Adaptations to Resistance Training, Department of Physical Education , Federal University of São Carlos - UFSCar , São Carlos , SP , Brazil.

b School of Physical Education and Sport , University of São Paulo - USP , São Paulo , SP , Brazil.

出版信息

Eur J Sport Sci. 2018 Sep;18(8):1077-1082. doi: 10.1080/17461391.2018.1476590. Epub 2018 May 31.

DOI:10.1080/17461391.2018.1476590
PMID:29852092
Abstract

The aim of the study was to compare the effect of resistance training (RT) frequencies of five times (RT5), thrice- (RT3) or twice- (RT2) weekly in muscle strength and hypertrophy in young men. Were used a within-subjects design in which 20 participants had one leg randomly assigned to RT5 and the other to RT3 or to RT2. 1 RM and muscle cross-sectional area (CSA) were assessed at baseline, after four (W4) and eight (W8) RT weeks. RT5 resulted in greater total training volume (TTV) than RT3 and RT2 (P = .001). 1 RM increased similarly between protocols at W4 (RT5: 55 ± 9 Kg, effect size (ES): 1.18; RT3: 51 ± 11 Kg, ES: 0.80; RT2: 54 ± 7 Kg, ES: 1.13; P < .0001) and W8 (RT5: 62 ± 11 Kg, ES: 1.81; RT3: 57 ± 11 Kg, ES: 1.40; RT2: 60 ± 8 Kg, ES: 1.98; P < .0001) vs. baseline (RT5: 45 ± 9 Kg; RT3: 42 ± 11 Kg; RT2: 46 ± 7 Kg). CSA increased similarly between protocols at W4 (RT5: 24.6 ± 3.9 cm, ES: 0.54; RT3: 22.0 ± 4.6 cm, ES: 0.19; RT2: ES: 0.25; 23.8 ± 3.8 cm; P < .001), and W8 (RT5: 25.3 ± 4.3 cm; ES: 0.69; RT3: 23.6 ± 4.2 cm, ES: 0.58; RT2: 25.5 ± 3.7 cm; ES: 0.70; P < .0001) vs. baseline (RT5: 22.5 ± 3.8 cm; RT3: 21.2 ± 4.0 cm; RT2: 22.9 ± 3.8 cm). Performing RT5, RT3 and RT2 a week result in similar muscle strength increase and hypertrophy, despite higher TTV for RT5.

摘要

这项研究的目的是比较每周进行 5 次（RT5）、3 次（RT3）或 2 次（RT2）的抗阻训练对年轻男性肌肉力量和肥大的影响。采用自身对照设计，将 20 名参与者的一条腿随机分配到 RT5，另一条腿分配到 RT3 或 RT2。在基线、四周（W4）和八周（W8）抗阻训练后评估 1RM 和肌肉横截面积（CSA）。RT5 的总训练量（TTV）大于 RT3 和 RT2（P = .001）。在 W4（RT5：55 ± 9 kg，效应量（ES）：1.18；RT3：51 ± 11 kg，ES：0.80；RT2：54 ± 7 kg，ES：1.13；P < .0001）和 W8（RT5：62 ± 11 kg，ES：1.81；RT3：57 ± 11 kg，ES：1.40；RT2：60 ± 8 kg，ES：1.98；P < .0001）时，1RM 与基线相比均显著增加（RT5：45 ± 9 kg；RT3：42 ± 11 kg；RT2：46 ± 7 kg）。在 W4（RT5：24.6 ± 3.9 cm，ES：0.54；RT3：22.0 ± 4.6 cm，ES：0.19；RT2：23.8 ± 3.8 cm，ES：0.25；P < .001）和 W8（RT5：25.3 ± 4.3 cm，ES：0.69；RT3：23.6 ± 4.2 cm，ES：0.58；RT2：25.5 ± 3.7 cm，ES：0.70；P < .0001）时，CSA 与基线相比均显著增加（RT5：22.5 ± 3.8 cm；RT3：21.2 ± 4.0 cm；RT2：22.9 ± 3.8 cm）。每周进行 RT5、RT3 和 RT2 训练可导致相似的肌肉力量增加和肥大，尽管 RT5 的 TTV 更高。

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