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Visa fullständig version : Muskeltillväxt inte viktigt för styrkeökningar jämfört med övning


King Grub
2017-05-04, 09:03
Purpose:

To determine if muscle growth is important for increasing muscle strength or if changes in strength can be entirely explained from practicing the strength test.

Methods:

Thirty-eight untrained individuals performed knee extension and chest press exercise for 8 weeks. Individuals were randomly assigned to either a high-volume training group (HYPER) or a group just performing the one repetition maximum (1RM) strength test (TEST). The HYPER group performed 4 sets to volitional failure (~8-12RM) while the TEST group performed up to 5 attempts to lift as much weight as possible one time each visit.

Results:

Data are presented as mean (90% CI). The change in muscle size was greater in the HYPER group for both the upper and lower body at most but not all sites. The change in 1RM strength for both the upper [difference of -1.1 (-4.8, 2.4) kg] and lower body [difference of 1.0 (-0.7, 2.8) kg for dominant leg] was not different between groups (similar for non-dominant). Changes in isometric and isokinetic torque were not different between groups. The HYPER group observed a greater change in muscular endurance [difference of 2 (1, 4) repetitions] only in the dominant leg. There were no differences in the change between groups in upper body endurance. There were between group differences for exercise volume [mean (95% CI)] of the dominant [difference of 11049.3 (9254.6, 12844.0) kg] leg (similar for non-dominant) and chest press with the HYPER group completing significantly more total volume [difference of 13259.9 (9632.0, 16887.8) kg].

Conclusion:

These findings suggests that exercise volume nor the change in muscle size from training contributed to greater strength gains compared to just practicing the test.

Practicing the Test Produces Strength Equivalent To Higher Volume Training.
Medicine & Science in Sports & Exercise, May 2, 2017.

trädgårdsmöbel
2017-05-04, 09:21
Läser jag detta rätt om jag tolkar: "The change in 1RM strength for both the upper and lower body was not different between groups" som att hypertrofiträning ger lika bra styrkeresultat som maxstyrketräning?

Ser jag testet som sådant är ju hypertrofiträning överlägsen om man inte bryr sig om sin kroppsvikt, bättre ökning av muskelvolym OCH lika bra styrkeökningar.

Jocke67
2017-05-04, 09:33
Problemet med alla dessa studier tycker jag är att man bara tittar kortsiktigt (typiskt runt åtta veckor eller i den storleksordningen). På kort sikt så är det väl allmänt känt att ökning i maxstyrka främst sker genom neurologiska anpassningar som bäst uppnås genom att träna den specifika övningen tungt. Men för oss som styrketränar och vill maximera långsiktigt resultat är det mer intressant hur man effektivt tränar för styrka eller volym (beroende på träningsmål) på längre sikt.

MasterChief
2017-05-04, 09:44
"TEST group performed up to 5 attempts to lift as much weight as possible one time each visit."

Så hur kommer det sig att detta inte räknas som ganska tung styrketräning för otränade utan klassas som "övning"?