GEPEMENE, Metabolism, Nutrition, and Exercise Laboratory, Londrina State University, Londrina, Paraná, Brazil; and.
Graduate Program in Physical Education of Federal, University of Paraíba (UFPB), Paraíba, Brazil.
J Strength Cond Res. 2022 Nov 1;36(11):3032-3039. doi: 10.1519/JSC.0000000000004042. Epub 2022 Apr 27.
Costa, BDV, Kassiano, W, Nunes, JP, Kunevaliki, G, Castro-E-Souza, P, Sugihara-Junior, P, Fernandes, RR, Cyrino, ES, and de Fortes, LS. Does varying resistance exercises for the same muscle group promote greater strength gains? J Strength Cond Res 36(11): 3032-3039, 2022-Two of the foremost principles of progression are progressive overload and variation. A way to vary within a resistance training (RT) program is to perform different exercises for the same muscle group; however, this strategy is still overlooked. The purpose of the present study was to compare strength adaptations between an RT routine that maintained the exercises fixed (N-VAR) and another that varied the exercises for the same muscle group during the weekly sessions (VAR). Twenty-three young men (23.3 ± 4.1 years) were randomly allocated to N-VAR ( n = 11) and VAR ( n = 12) conditions. The RT was performed 3 times a week for 9 weeks and consisted of a whole-body routine (3 sets of 8-12 repetitions). Maximum dynamic strength was assessed using the 1-repetition maximum test (1RM), and the isometric strength was assessed using an isokinetic dynamometer, before and after training. Following the training period, both groups increased the 1RM values in all exercises ( p ≤ 0.002), without significant differences between them ( p ≥ 0.20). In contrast, a greater increase ( p = 0.02) in isometric knee extension strength was showed to N-VAR (+12%) compared with VAR (+7%). There was no significant increase in both groups for isometric knee flexion strength (N-VAR, p = 0.10; VAR, p = 0.18). Our findings indicate that maintaining or varying the exercises for the same muscle group promotes similar adaptations in the maximum dynamic strength. In contrast, for the isometric strength in knee extension, maintaining the fixed exercises seems to be more interesting.
科斯塔、巴德维、卡西安诺、W、努内斯、JP、库内瓦利基、G、卡斯特罗-埃-苏萨、P、苏吉拉亚朱尼尔、P、费尔南德斯、RR、西里诺、ES 和德·福尔特斯、LS。对同一肌肉群进行不同的抗阻训练是否能促进更大的力量增长？《力量与调节研究杂志》36(11):3032-3039,2022-渐进超负荷和变化是两个最重要的进展原则。在抗阻训练( RT )计划中，一种变化的方法是对同一肌肉群进行不同的练习；然而，这种策略仍然被忽视。本研究的目的是比较 RT 常规中保持练习固定的方案( N-VAR )和另一种在每周训练中对同一肌肉群进行不同练习的方案( VAR )之间的力量适应性。23 名年轻男性(23.3±4.1 岁)被随机分配到 N-VAR( n = 11)和 VAR( n = 12)条件。 RT 每周进行 3 次，持续 9 周，包括全身常规(3 组 8-12 次重复)。在训练前后，使用 1 次重复最大测试(1RM)评估最大动态力量，使用等速测力计评估等长力量。训练后，两组在所有练习中都增加了 1RM 值( p ≤ 0.002)，但两组之间没有显著差异( p ≥ 0.20)。相比之下，N-VAR(+12%)的等长膝关节伸展力量比 VAR(+7%)有更大的增加( p = 0.02)。两组的等长膝关节屈曲力量均无显著增加( N-VAR ， p = 0.10；VAR ， p = 0.18)。我们的研究结果表明，保持或改变同一肌肉群的练习可以促进最大动态力量的相似适应性。相反，对于膝关节伸展的等长力量，保持固定练习似乎更有趣。
