Physical Performance & Sports Research Center, Universidad Pablo de Olavide, Seville 41013, Spain.
Department of Sport and Informatics, Universidad Pablo de Olavide, Seville 41013, Spain.
Appl Physiol Nutr Metab. 2020 Aug;45(8):817-828. doi: 10.1139/apnm-2019-0829. Epub 2020 Feb 4.
This study aimed to compare the effects of 2 resistance training (RT) programs with different velocity losses (VLs) allowed in each set: 10% (VL10%) versus 30% (VL30%) on neuromuscular performance and hormonal response. Twenty-five young healthy males were randomly assigned into 2 groups: VL10% ( = 12) or VL30% ( = 13). Subjects followed a velocity-based RT program for 8 weeks (2 sessions per week) using only the full-squat (SQ) exercise at 70%-85% 1-repetition maximum (1RM). Repetition velocity was recorded in all training sessions. A 20-m running sprint, countermovement jump (CMJ), 1RM, muscle endurance, and electromyogram (EMG) during SQ exercise and resting hormonal concentrations were assessed before and after the RT program. Both groups showed similar improvements in muscle strength and endurance variables (VL10%: 7.0%-74.8%; VL30%: 4.2%-73.2%). The VL10% resulted in greater percentage increments in CMJ (9.2% vs. 5.4%) and sprint performance (-1.5% vs. 0.4%) than VL30%, despite VL10% performing less than half of the repetitions than VL30% during RT. In addition, only VL10% showed slight increments in EMG variables, whereas no significant changes in resting hormonal concentrations were observed. Therefore, our results suggest that velocity losses in the set as low as 10% are enough to achieve significant improvements in neuromuscular performance, which means greater efficiency during RT. The VL10% group showed similar or even greater percentage of changes in physical performance compared with VL30%. No significant changes in resting hormonal concentrations were observed for any training group. Curvilinear relationships between percentage VL in the set and changes in strength and CMJ performance were observed.
本研究旨在比较两种允许不同速度损失（VL）的阻力训练（RT）方案对神经肌肉性能和激素反应的影响：每组允许 10%（VL10%）和 30%（VL30%）的速度损失。25 名年轻健康男性被随机分为 2 组：VL10%（n=12）或 VL30%（n=13）。受试者遵循基于速度的 RT 方案，每周 2 次，仅使用 70%-85%1 次重复最大重量（1RM）的全深蹲（SQ）练习。在所有训练课程中记录重复速度。在 RT 方案前后评估 20 米短跑冲刺、深蹲跳（CMJ）、1RM、肌肉耐力和 SQ 运动时的肌电图（EMG）以及休息时的激素浓度。两组在肌肉力量和耐力变量方面均表现出相似的改善（VL10%：7.0%-74.8%；VL30%：4.2%-73.2%）。VL10% 导致 CMJ（9.2%对 5.4%）和冲刺性能（-1.5%对 0.4%）的百分比增加大于 VL30%，尽管 VL10% 在 RT 期间的重复次数不到 VL30%的一半。此外，只有 VL10% 显示出 EMG 变量的轻微增加，而休息时的激素浓度没有显著变化。因此，我们的结果表明，组内的速度损失低至 10%足以实现神经肌肉性能的显著提高，这意味着 RT 期间效率更高。VL10% 组在身体表现方面的变化百分比与 VL30% 相似甚至更大。任何训练组的休息时激素浓度均无显著变化。在组内的速度损失百分比与力量和 CMJ 性能的变化之间观察到了曲线关系。
