Arazi Hamid, Asadi Abbas, Gentil Paulo, Ramírez-Campillo Rodrigo, Jahangiri Pooria, Ghorbani Adel, Hackney Anthony C, Zouhal Hassane
Department of Exercise Physiology, Faculty of Sport Sciences, University of Guilan, Rasht, Guilan, Iran.
Department of Physical Education and Sport Sciences, Payame Noor University, Rasht, Guilan, Iran.
PeerJ. 2021 Apr 21;9:e10537. doi: 10.7717/peerj.10537. eCollection 2021.
The aim of this study was to compare the effects of 8 weeks resistance training (RT) with two sessions versus four sessions per week under volume load-equated conditions on body composition, maximal strength, and explosive actions performance in recreationally trained men.
Thirty-five healthy young men participated in the study and were randomly divided into a two sessions per-week RT (RT2, = 12), four sessions per-week RT (RT4, = 13) or a control group (CG, = 10). All subjects were evaluated for thigh, chest and arm circumference, countermovement jump (CMJ), medicine ball throw (MBT), 1-repetition maximum (1RM) leg press, bench press, arm curl, muscular endurance (i.e., 60% of 1RM to failure) for leg press, and bench press at pre, mid (week 4) and post an 8-week training intervention.
A two-way analysis of variance with repeated measures (3 [group] × 3 [time]) revealed that both training groups increased chest and thigh circumferences, strength and explosive actions performance tests in comparison to CG following 8 weeks of training ( = 0.01 to 0.04). Group × time interactions were also noted in 1RM bench press (effects size [ES] = 1.07 vs. 0.89) and arm curl (ES = 1.15 vs. 0.89), with greater gains for RT4 than RT2 ( = 0.03).
RT improved muscle strength, explosive actions performance and markers of muscle size in recreationally trained men; however, four sessions of resistance training per week produced greater gains in muscular strength for the upper body measures (i.e., 1RM bench press and arm curl) when compared to two sessions per week under volume-equated conditions.
本研究旨在比较在等量负荷条件下，每周进行两次与四次训练的8周抗阻训练（RT）对有运动习惯的男性身体成分、最大力量和爆发力表现的影响。
35名健康年轻男性参与了本研究，他们被随机分为每周两次抗阻训练组（RT2，n = 12）、每周四次抗阻训练组（RT4，n = 13）或对照组（CG，n = 10）。在为期8周的训练干预前、中期（第4周）和后期，对所有受试者的大腿、胸部和手臂围度、反向纵跳（CMJ）、药球投掷（MBT）、腿部推举1次最大重复量（1RM）、卧推、哑铃弯举、腿部推举和卧推的肌肉耐力（即1RM的60%至力竭）进行评估。
重复测量的双向方差分析（3[组]×3[时间]）显示，与对照组相比，两个训练组在8周训练后胸部和大腿围度、力量和爆发力表现测试均有所增加（P = 0.01至0.04）。在卧推1RM（效应量[ES]=1.07对0.89）和哑铃弯举（ES = 1.15对0.89）中也观察到组×时间交互作用，RT4组的增益大于RT2组（P = 0.03）。
抗阻训练改善了有运动习惯男性的肌肉力量、爆发力表现和肌肉大小指标；然而，在等量负荷条件下，与每周两次训练相比，每周四次抗阻训练在上半身测量指标（即卧推1RM和哑铃弯举）的肌肉力量方面产生了更大的增益。
