Brigatto Felipe A, DE Camargo JÚlio B B, DE Ungaro Witter F, Germano MoisÉs D, Marchetti Paulo H, Aoki Marcelo S, Braz Tiago V, Lopes Charles R
Human Performance Research Laboratory, Human Movement Sciences Postgraduate Program, Methodist University of Piracicaba, Piracicaba, BRAZIL.
Adventist Faculty of Hortolândia, Hortolândia, BRAZIL.
Int J Exerc Sci. 2020 Dec 1;13(4):1677-1690. doi: 10.70252/LLHU2255. eCollection 2020.
The type of exercise is a relevant resistance training-variable that might be manipulated in order to induce significant increases in muscle strength. The aim of this study was to analyze the influence of multi-joint vs single-joint resistance exercises on maximal strength. Sixteen resistance-trained men (age: 23.1 ± 4.4 years; body mass: 86.0 ± 12.8; height: 177.9 ± 6.4 cm; training experience: 4.2 ± 3.4 years) performed one of the following training protocols for six weeks: MULTI, consisting of only multi-joint exercises or SINGLE, consisting of only single-joint exercises. Subjects were then submitted to a three-week washout period, before being submitted to the other protocol for another six weeks. A linear periodization model was adopted in which external load was increased and the repetition range was decreased every two weeks. Maximal dynamic strength of bench press (1RM) and squat exercises (1RM), a percentage variation of total load lifted (ΔTLL) and internal training load (ITL) were measured. Similar increases in 1RM (MULTI: 10.8%, < 0.001; SINGLE: 5.5%, < 0.001) and 1RM (MULTI: 19.7%, < 0.001; SINGLE: 19.0%, < 0.001) were observed after the MULTI and SINGLE protocols. A decrease in TLL was detected for both exercise protocols; however, the SINGLE protocol induced a greater decrease, compared to the MULTI protocol (-35 ± 11% vs -42 ± 5%, respectively; = 0.026). A greater ITL for the MULTI was observed when compared to the SINGLE (12.1%; < 0.001). In conclusion, resistance training protocols with different exercise modalities seem to produce similar strength increases in resistance-trained men.
运动类型是一个相关的阻力训练变量，可对其进行操控以显著提高肌肉力量。本研究的目的是分析多关节与单关节阻力训练对最大力量的影响。16名有阻力训练经验的男性（年龄：23.1±4.4岁；体重：86.0±12.8；身高：177.9±6.4厘米；训练经验：4.2±3.4年）进行了以下训练方案之一，为期六周：多关节训练组（MULTI），仅包含多关节练习；单关节训练组（SINGLE），仅包含单关节练习。然后让受试者进入为期三周的洗脱期，之后再进行另一项方案的六周训练。采用线性周期化模型，每两周增加外部负荷并减少重复次数范围。测量了卧推（1RM）和深蹲练习（1RM）的最大动态力量、总举起负荷的百分比变化（ΔTLL）和内部训练负荷（ITL）。在多关节训练组和单关节训练组方案后，观察到1RM（多关节训练组：10.8%，<0.001；单关节训练组：5.5%，<0.001）和1RM（多关节训练组：19.7%，<0.001；单关节训练组：19.0%，<0.001）有相似的增加。两种训练方案的TLL均有所下降；然而，与多关节训练组方案相比，单关节训练组方案导致的下降幅度更大（分别为-35±11%和-42±5%；P=0.026）。与单关节训练组相比，多关节训练组的ITL更高（12.1%；<0.001）。总之，不同运动方式的阻力训练方案似乎能使有阻力训练经验的男性力量得到相似的增加。
