Styrka, kraft och muskeltillväxt med intrasetvila

[King Grub]

We sought to determine if hypertrophic training with intraset rest intervals (ISRs) produced greater gains in power compared with traditional rest (TRD) hypertrophic training. Twenty-two men (age 25 ± 5 years, height 179.71 ± 5.04 cm, weight 82.1 ± 10.6 kg, 6.5 ± 4.5 years of training) matched according to baseline characteristics were assigned to 12 weeks of training using TRD or ISR. Body composition, strength (1-repetition maximum [1RM] bench and squat), and power output (60% 1RM bench and squat, and vertical jump) were assessed at baseline, 4, 8, and 12 weeks. Determination of myosin heavy chain (MHC) percentage from the vastus lateralis was performed pretraining and posttraining. Body composition was analyzed by analysis of variance, whereas performance measures and MHC were analyzed by analysis of covariance with baseline values as the covariate. Data are presented as mean ± SD changes pre to post. The ISR produced greater power output in bench (TRD 32.8 ± 53.4 W; ISR 83.0 ± 49.9 W, p = 0.020) and vertical jump (TRD 91.6 ± 59.8 W; ISR 147.7 ± 52.0 W; p = 0.036) with squat power approaching significance (TRD 204.9 ± 70.2 W; ISR 282.1 ± 104.2 W; p = 0.053) after post hoc analysis (p < 0.10). The ISR produced greater gains in bench (TRD 9.1 ± 3.7 kg; ISR 15.1 ± 8.3 kg; p = 0.010) and squat (TRD 48.5 ± 17.4 kg; ISR 63.8 ± 12.0 kg; p = 0.002) strength. Both protocols produced significant gains in lean mass with no significant differences between groups (1.6 ± 2.1 kg; p = 0.869). The MHCIIx percentage decreased (-31.0 ± 24.5%; p = 0.001), whereas the MHCIIA percentage increased (28.9 ± 28.5%; p = 0.001) with no significant differences between groups. Results indicate that hypertrophy training with ISR produces greater gains in strength and power, with similar gains in lean mass and MHC alterations as TRD. The ISR may be best used in hypertrophic training for strength and power sports.

J Strength Cond Res. 2013 Nov;27(11):3116-31. Greater gains in strength and power with intraset rest intervals in hypertrophic training.

[mikaelj]

Här är en kortare genomgång av studien: http://suppversity.blogspot.se/2013/06/intra-set-rest-periods-boost-power-38.html

[panzerpig]

Intraset? hur menar dom då?
Hälften körde 10 reps, vilade 120 sek. Andra halvan körde 5 reps, vilade 60 sek, körde 5, vilade 60?
60 sekunder tycker jag är lite långt för att räknas som "i" setet, eller?
trodde det mer skulle handla om rest-pause eller clusters, men men :)

[Klein]

Det intressanta är att de två grupperna tränade på samma belastning med samma volym. Enda skillnaden var hur seten var upplaga. Studien påvisar att det inte föreligger någon konflikt mellan att träna för hypertrofi och styrkeutveckling. Däremot föreligger det en konflikt mellan traditionell byggarträning och styrkeutveckling.

Det hade varit intressant om man studerat en tredje grupp som tagit 120 sekunders vila mellan seten men fortfarande bara gjort 5 reps per set.

[Klein]

Man borde ju kunna applicera resonemanget kring set i denna studie på träningspass också. Att träna med samma volym och belastning men fördela träningen på fler träningspass med högre frekvens bör rimligen ge bättre styrkeutveckling.