Weight Training Laboratory, School of Physical Education, Physiotherapy and Occupational Therapy Federal University of Minas Gerais, Belo Horizonte, Minas Gerais, Brazil.
Department of Physical Education, Pontifical Catholic University of Minas Gerais, Belo Horizonte, Minas Gerais, Brazil.
J Strength Cond Res. 2022 Jul 1;36(7):1770-1780. doi: 10.1519/JSC.0000000000004004. Epub 2021 Mar 16.
Martins-Costa, HC, Lacerda, LT, Diniz, RCR, Lima, FV, Andrade, AGP, Peixoto, GH, Gomes, MC, Lanza, MB, Bemben, MG, and Chagas, MH. Equalization of training protocols by time under tension determines the magnitude of changes in strength and muscular hypertrophy. J Strength Cond Res 36(7): 1770-1780, 2022-The aim of this study was to investigate the effects of 2 training protocols equalized by tension (TUT) on maximal strength (1 repetition maximum [RM]), regional cross-sectional areas (proximal, middle, and distal), and total cross-sectional areas (sum of the regional cross-sectional areas) of the pectoralis major and triceps brachii muscles. Thirty-eight men untrained in resistance training participated in the study and were allocated under 3 conditions: Protocol 3s (n = 11; 12 repetitions; 3s repetition duration), Protocol 6s (n = 11; 6 repetitions; 6s repetition duration), and Control (n = 11; no training). Training protocols (10 weeks; bench press exercise) were equated for TUT (36 seconds per set), number of sets (3-4), intensity (50-55% of 1RM), and rest between sets (3 minutes). Analysis of variance was used to examine a percentage change in variables of interest across the 3 groups with an alpha level of 0.05 used to establish statistical significance. Protocols 3s and 6s showed no differences in the increase of total and regional muscle cross-sectional areas. There were no differences in regional hypertrophy of the pectoralis major muscle. In the triceps brachii muscle, the increase in distal cross-sectional area was greater when compared with the middle and proximal regions. Both experimental groups had similar increases in the 1RM test. In conclusion, training protocols with the same TUT promote similar strength gains and muscle hypertrophy. Moreover, considering that the protocols used different numbers of repetitions, the results indicate that training volumes cannot be considered separately from TUT when evaluating neuromuscular adaptations.
马丁斯-科斯塔，HC，拉塞达，LT，迪尼兹，RCR，利马，FV，安德拉德，AGP，佩肖托，GH，戈麦斯，MC，兰扎，MB，本本，MG，和查加斯，MH。通过张力下的时间来均衡训练方案决定了力量和肌肉肥大变化的幅度。J 力量与调节研究 36(7)：1770-1780，2022-本研究的目的是研究 2 种通过张力（TUT）均衡的训练方案对最大力量（1 次重复最大值[RM]）、胸大肌和肱三头肌的区域横截面积（近端、中间和远端）和总横截面积（区域横截面积之和）的影响。38 名未经抗阻训练的男性参与了这项研究，并被分配到 3 种条件下：方案 3s（n = 11；12 次重复；3s 重复持续时间）、方案 6s（n = 11；6 次重复；6s 重复持续时间）和对照组（n = 11；无训练）。训练方案（10 周；卧推练习）通过 TUT（每节 36 秒）、节数（3-4 节）、强度（50-55%的 1RM）和节间休息（3 分钟）进行均衡。使用方差分析来检查 3 组之间感兴趣变量的百分比变化，使用 0.05 的 alpha 水平来确定统计学意义。方案 3s 和 6s 在总肌肉和区域横截面积的增加方面没有差异。胸大肌的区域肥大没有差异。在肱三头肌中，与中间和近端区域相比，远端横截面积的增加更大。两个实验组在 1RM 测试中都有类似的增加。结论：具有相同 TUT 的训练方案可促进相似的力量增长和肌肉肥大。此外，考虑到使用的方案重复次数不同，当评估神经肌肉适应时，训练量不能与 TUT 分开考虑。
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