Department of Biological Science and Health, University of Amazonia, Belém, Pará, BRAZIL.
College of Physical Education and Dance, Federal University of Goiás, Goiânia, Goiás, BRAZIL.
Med Sci Sports Exerc. 2019 Mar;51(3):515-522. doi: 10.1249/MSS.0000000000001818.
The purpose of the present study was to compare the effects of different volumes of resistance training (RT) on muscle performance and hypertrophy in trained women.
The study included 40 volunteers that performed RT for 24 wk divided into groups that performed 5 (G5), 10 (G10), 15 (G15), and 20 (G20) sets per muscle group per session. Ten-repetition maximum (10RM) tests were performed for the bench press, lat pulldown, 45° leg press, and stiff-legged deadlift. Muscle thickness (MT) was measured using ultrasound at biceps brachii, triceps brachii, pectoralis major, quadriceps femoris, and gluteus maximus.
All groups significantly increased all MT measures and 10RM tests after 24 wk of RT (P < 0.05). Between-group comparisons revealed no differences in any 10RM test between G5 and G10 (P > 0.05). G5 and G10 showed significantly greater 10RM increases than G15 for lat pulldown, leg press, and stiff-legged deadlift. 10RM changes for G20 were lower than all other groups for all exercises (P < 0.05). G5 and G10 showed significantly greater MT increases than G15 and G20 in all sites (P < 0.05). MT increased more in G15 than G20 in all sites (P < 0.05). G5 increases were higher than G10 for pectoralis major MT, whereas G10 showed higher increases in quadriceps MT than G5 (P < 0.05).
Five to 10 sets per week might be sufficient for attaining gains in muscle size and strength in trained women during a 24-wk RT program. There appears no further benefit by performing higher exercise volumes. Because lack of time is a commonly cited barrier to exercise adoption, our data support RT programs that are less time consuming, which might increase participation and adherence.
本研究的目的是比较不同容量的抗阻训练（RT）对有训练女性肌肉性能和肥大的影响。
本研究纳入了 40 名志愿者，他们进行了 24 周的 RT，分为每组进行 5 （G5）、10 （G10）、15 （G15）和 20 （G20）组/次的组。进行了 10 次重复最大重量（10RM）测试，包括卧推、下拉、45°腿推和硬拉。使用超声测量肱二头肌、肱三头肌、胸大肌、股四头肌和臀大肌的肌肉厚度（MT）。
所有组在 24 周 RT 后所有 MT 测量和 10RM 测试均显著增加（P < 0.05）。组间比较显示，G5 和 G10 之间在任何 10RM 测试中均无差异（P > 0.05）。G5 和 G10 在下拉、腿推和硬拉方面的 10RM 增加明显大于 G15。G20 的 10RM 变化在所有运动中均低于其他所有组（P < 0.05）。G5 和 G10 在所有部位的 MT 增加均明显大于 G15 和 G20（P < 0.05）。G15 的 MT 增加大于 G20 （P < 0.05）。G5 的胸大肌 MT 增加高于 G10，而 G10 的股四头肌 MT 增加高于 G5（P < 0.05）。
在 24 周 RT 计划中，每周进行 5-10 组可能足以使有训练的女性获得肌肉大小和力量的增加。进行更高的运动容量似乎没有进一步的好处。由于缺乏时间是经常被引用的锻炼采用障碍，我们的数据支持时间消耗较少的 RT 计划，这可能会增加参与度和依从性。
