Discipline of Exercise and Sports Science, Sydney School of Health Sciences, Faculty of Medicine and Health, The University of Sydney, Camperdown, NSW, Australia.
Sport Performance Research Institute New Zealand, Auckland University of Technology, Auckland, New Zealand; and.
J Strength Cond Res. 2022 Aug 1;36(8):2176-2185. doi: 10.1519/JSC.0000000000003971. Epub 2021 Apr 27.
Davies, TB, Halaki, M, Orr, R, Mitchell, L, Helms, ER, Clarke, J, and Hackett, DA. Effect of set structure on upper-body muscular hypertrophy and performance in recreationally trained men and women. J Strength Cond Res 36(8): 2176-2185, 2022-This study explored the effect of volume-equated traditional-set and cluster-set structures on muscular hypertrophy and performance after high-load resistance training manipulating the bench press exercise. Twenty-one recreationally trained subjects (12 men and 9 women) performed a 3-week familiarization phase and were then randomized into one of two 8-week upper-body and lower-body split programs occurring over 3 and then progressing to 4 sessions per week. Subjects performed 4 sets of 5 repetitions at 85% one repetition maximum (1RM) using a traditional-set structure (TRAD, n = 10), which involved 5 minutes of interset rest only, or a cluster-set structure, which included 30-second inter-repetition rest and 3 minutes of interset rest (CLUS, n = 11). A 1RM bench press, repetitions to failure at 70% 1RM, regional muscle thickness, and dual-energy x-ray absorptiometry were used to estimate changes in muscular strength, local muscular endurance, regional muscular hypertrophy, and body composition, respectively. Velocity loss was assessed using a linear position transducer at the intervention midpoint. TRAD demonstrated a significantly greater velocity loss magnitude (g = 1.50) and muscle thickness of the proximal pectoralis major (g = -0.34) compared with CLUS. There were no significant differences between groups for the remaining outcomes, although a small effect size favoring TRAD was observed for the middle region of the pectoralis major (g = -0.25). It seems that the greater velocity losses during sets observed in traditional-set compared with cluster-set structures may promote superior muscular hypertrophy within specific regions of the pectoralis major in recreationally trained subjects.
戴维斯、TB、哈拉基、M、奥尔、R、米切尔、L、赫尔姆斯、ER、克拉克、J 和哈克特、DA。在有经验的男性和女性中，设置结构对上半身肌肉肥大和表现的影响。J 强度条件研究 36(8)：2176-2185，2022-本研究通过操纵卧推运动，探讨了体积相等的传统组和群集组结构对高负荷阻力训练后的肌肉肥大和表现的影响。21 名有经验的训练者（12 名男性和 9 名女性）进行了 3 周的熟悉阶段，然后随机分为两组，每组 8 周的上半身和下半身分割训练，共 3 周，然后每周进行 4 次训练。参与者使用传统组结构（TRAD，n = 10）以 85%的 1 次重复最大值（1RM）进行 4 组 5 次重复，每组仅休息 5 分钟，或群集组结构，包括 30 秒的重复间休息和 3 分钟的组间休息（CLUS，n = 11）。使用 1RM 卧推、70%1RM 失败的重复次数、区域肌肉厚度和双能 X 射线吸收法分别估计肌肉力量、局部肌肉耐力、区域肌肉肥大和身体成分的变化。在干预中点使用线性位置传感器评估速度损失。与 CLUS 相比，TRAD 表现出更大的速度损失幅度（g = 1.50）和近端胸大肌的肌肉厚度（g = -0.34）。两组之间在其余结果上没有显著差异，尽管观察到 TRAD 对胸大肌中部具有较小的效果（g = -0.25）。在传统组结构中，与群集组结构相比，组间观察到更大的速度损失，这可能会促进有经验的参与者中胸大肌特定区域的肌肉肥大。
