Exercise Biology Research Group (BioEx), Federal University of Triangulo Mineiro (UFTM), Uberaba, Minas Gerais, Brazil.
Department of Sport Sciences, Institute of Health Sciences, Federal University of Triangulo Mineiro (UFTM), Uberaba, Minas Gerais, Brazil.
J Strength Cond Res. 2019 Jul;33 Suppl 1:S152-S158. doi: 10.1519/JSC.0000000000002970.
Franco, CMdC, Carneiro, MAdS, Alves, LTH, Júnior, GNdO, de Sousa, JdFR, and Orsatti, FL. Lower-load is more effective than higher-load resistance training in increasing muscle mass in young women. J Strength Cond Res 33(7S): S152-S158, 2019-This study was designed to investigate the impact of load (higher vs. lower) performed until or close to volitional fatigue on muscle strength (MS) and fat and bone-free lean mass (FBFM) in young women. To do this, 32 women performed resistance training (RT) in 1 of 2 conditions: lower-load RT (LL; n = 14, age = 24.3 ± 4.8 years and body mass index [BMI] = 23.3 ± 2.8 kg·m) and higher-load RT (HL; n = 18, age = 23.0 ± 3.3 years and BMI = 22.4 ± 3.3 kg·m). Leg FBFM (DXA) and MS (1 repetition maximum-unilateral leg extension [LE]) were evaluated before and after 9 weeks (the first week was used for familiarization) of RT. Both groups performed 3 unilateral exercises (LE, leg curl, and leg press), 3 sets per exercise, 60-90 seconds of rest between sets, 2 days per week. In the LL group, the loads used in the exercises were the loads necessary to perform 30-35 repetitions in the first set. For the HL group, the loads used were the loads necessary to perform 8-10 repetitions in the first set. The LL group showed higher RT volume than the HL. Both groups showed leg muscle mass gains (p < 0.05). However, the LL group was better [p = 0.032 and effect size (eta = 0.14 [large]) than the HL group in leg FBFM gains (LL = 0.3 kg [IC 95%: 0.4 kg; 0.2 kg] and HL = 0.1 kg [IC 95%: 0.2 kg; 0.0 kg]). Both groups showed MS gains, without any difference between them (LL = 3.4 kg [IC 95%: 4.4 kg; 2.5 kg] and HL = 4.2 kg [IC 95%: 5.1 kg; 3.3 kg]; p = 0.239). Thus, lower-load RT is more effective than higher-load RT in increasing FBFM, but not MS in novice young women.
弗兰科、CMdC、卡内罗、MAdS、阿尔维斯、LTH、朱尼奥尔、GNdO、德索萨、JdFR 和奥尔萨蒂，FL。较低的负荷比较高的负荷阻力训练更能有效增加年轻女性的肌肉质量。J 力量与条件研究 33(7S)：S152-S158，2019-本研究旨在调查在达到或接近自愿疲劳时，负载（较高与较低）对年轻女性肌肉力量（MS）和脂肪和无骨瘦体重（FBFM）的影响。为此，32 名女性在 2 种条件之一中进行了阻力训练（RT）：低负荷 RT（LL；n=14，年龄=24.3±4.8 岁，体重指数[BMI]=23.3±2.8kg·m）和高负荷 RT（HL；n=18，年龄=23.0±3.3 岁，BMI=22.4±3.3kg·m）。腿部 FBFM（DXA）和 MS（单侧腿伸肌 1 次重复最大[LE]）在 9 周（第 1 周用于适应）RT 前后进行评估。两组均进行 3 项单侧运动（LE、腿弯举和腿推），每项运动 3 组，组间休息 60-90 秒，每周 2 天。在 LL 组中，每组运动中使用的负荷是在第一组中完成 30-35 次重复所需的负荷。对于 HL 组，第一组中使用的负荷是完成 8-10 次重复所需的负荷。LL 组的 RT 量高于 HL 组。两组均显示腿部肌肉质量增加（p<0.05）。然而，LL 组的效果优于 HL 组（p=0.032，效应大小（eta=0.14[大]）在腿部 FBFM 增加方面（LL=0.3kg[IC95%：0.4kg；0.2kg]和 HL=0.1kg[IC95%：0.2kg；0.0kg]）。两组均显示出 MS 增加，无差异（LL=3.4kg[IC95%：4.4kg；2.5kg]和 HL=4.2kg[IC95%：5.1kg；3.3kg]；p=0.239）。因此，在新手年轻女性中，较低负荷的 RT 比较高负荷的 RT 更有效地增加 FBFM，但不能增加 MS。
