Muskelaktivering vid olika lång vila mellan träning av antagonister

[King Grub]

Recent evidence suggests that exercising the antagonist musculature acutely enhances subsequent performance for the agonist musculature. The purpose of this study was to examine the effects of different rest intervals between sets for exercises that involve antagonistic muscle groups, a technique referred to as antagonist paired sets (APS). Fifteen recreationally trained men were tested for knee extension (KE) exercise performance, with or without previous knee flexion (KF) exercise for the antagonist musculature. The following protocols were performed in random order with 10 repetition maximum loads for the KF and KE exercises: (a) traditional protocol (TP)-1 set of KE only to repetition failure; (b) paired sets with minimal allowable rest (PMR)-1 set of KF followed immediately by a set of KE; (c) P30-30-second rest between paired sets of KF and KE; (d) P1-1-minute rest between paired sets; (e) P3-3-minute rest between paired sets; and (f) P5-5-minute rest between paired sets. The number of repetitions performed and electromyographic (EMG) activity of vastus lateralis, vastus medialis (VM), and rectus femoris (RF) muscles were recorded during the KE set in each protocol. It was demonstrated that significantly greater KE repetitions were completed during the PMR, P30, and P1 protocols vs. the TP protocol. Significantly greater EMG activity was demonstrated for the RF muscle during the KE exercise in the PMR and P30 vs. the TP, P3, and P5, respectively. In addition, significantly greater EMG activity was demonstrated for the VM muscle during the PMR vs. all other protocols. The results of this study indicate that no rest or relatively shorter rest intervals (30 seconds and 1 minute) between APS might be more effective to elicit greater agonist repetition enhancement and muscle activation.

J Strength Cond Res. 2014 Sep;28(9):2529-35. Effects of different rest intervals between antagonist paired sets on repetition performance and muscle activation.

[Agitator]

Sweet.

Så jag tränat hela tiden när jag tränar slutfasen av triceps, då kastar jag in biceps och militärpress, bara går mellan dem konstant under 10-15 minuter med kort vila, under minuten oftast.

Samma sak efter jag knäböjt, då blir det benmaskinsvarvning på samma nivå. Där är det ännu mindre vila, byter konstant tills jag känner mig klar efter ca 10 minuter.

Tack för fyndet King Grub!

[MasterChief]

Japp, så har jag också alltid kört. Inte för att jag fått några muskler men jag har ju gjort rätt i alla fall. Det är en vinst det med!

Eller som min gamla husguru Arthur Jones uttryckte sig i början av 70-talet:

"Since working the triceps muscle also involves a far lighter form of work for the opposing muscle, the biceps, you can produce faster and better recovery by working your upper-arm muscles alternately—the slight amount of work provided for the biceps by working the triceps will cause the biceps to recover better than it would if it was rested entirely, and vice versa. Thus, by working the triceps heavily during the rest period between heavy sets for the biceps, you will perform better during your second set for your biceps than you would if you did nothing between the two sets for your biceps."

[r3mpuh]

Vad är mest en antagonist övning till marklyft?
Crunches eller hängande benlyft eller något annat?

Tack på förhand!

[Wormzie]

ab-wheel kanske? svårt med en sån komplex övning :)

[Armed Dingo]

Vad är mest en antagonist övning till marklyft?
Crunches eller hängande benlyft eller något annat?

Tack på förhand!
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