Centre for Sport Research (CSR), School of Exercise and Nutrition Sciences, Deakin University, Geelong, Australia.
Institute for Physical Activity and Nutrition (IPAN), School of Exercise and Nutrition Sciences, Deakin University, Geelong, Australia.
J Sports Sci. 2021 Aug;39(15):1723-1745. doi: 10.1080/02640414.2021.1898094. Epub 2021 Apr 19.
This systematic review and meta-analysis determined resistance training (RT) load effects on various muscle hypertrophy, strength, and neuromuscular performance task [e.g., countermovement jump (CMJ)] outcomes. Relevent studies comparing higher-load [>60% 1-repetition maximum (RM) or <15-RM] and lower-load (≤60% 1-RM or ≥ 15-RM) RT were identified, with 45 studies (from 4713 total) included in the meta-analysis. Higher- and lower-load RT induced similar muscle hypertrophy at the whole-body (lean/fat-free mass; [ES (95% CI) = 0.05 (-0.20 to 0.29), = 0.70]), whole-muscle [ES = 0.06 (-0.11 to 0.24), = 0.47], and muscle fibre [ES = 0.29 (-0.09 to 0.66), = 0.13] levels. Higher-load RT further improved 1-RM [ES = 0.34 (0.15 to 0.52), = 0.0003] and isometric [ES = 0.41 (0.07 to 0.76), = 0.02] strength. The superiority of higher-load RT on 1-RM strength was greater in younger [ES = 0.34 (0.12 to 0.55), = 0.002] versus older [ES = 0.20 (-0.00 to 0.41), = 0.05] participants. Higher- and lower-load RT therefore induce similar muscle hypertrophy (at multiple physiological levels), while higher-load RT elicits superior 1-RM and isometric strength. The influence of RT loads on neuromuscular task performance is however unclear.
本系统评价和荟萃分析确定了阻力训练（RT）负荷对各种肌肉肥大、力量和神经肌肉性能任务（例如，反跳式跳跃（CMJ））结果的影响。确定了比较高负荷[>60%1 次重复最大值（RM）或<15-RM]和低负荷（≤60%1-RM 或≥15-RM）RT 的相关研究，其中 45 项研究（来自总共 4713 项研究）纳入荟萃分析。高负荷和低负荷 RT 引起全身（瘦体重/无脂肪体重；[ES（95%CI）=0.05（-0.20 至 0.29），=0.70]）、整块肌肉[ES=0.06（-0.11 至 0.24），=0.47]和肌肉纤维[ES=0.29（-0.09 至 0.66），=0.13]水平的相似肌肉肥大。高负荷 RT 进一步提高了 1-RM[ES=0.34（0.15 至 0.52），=0.0003]和等长[ES=0.41（0.07 至 0.76），=0.02]力量。高负荷 RT 在年轻[ES=0.34（0.12 至 0.55），=0.002]参与者中对 1-RM 强度的优势大于年长[ES=0.20（-0.00 至 0.41），=0.05]参与者。因此，高负荷 RT 引起相似的肌肉肥大（在多个生理水平），而高负荷 RT 引起更高的 1-RM 和等长力量。然而，RT 负荷对神经肌肉任务性能的影响尚不清楚。
