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King Grub · 2005-03-14, 15:30

Fler repetitioner (9-12) stimulerar mer proteinsyntes än få repetitioner. Däremot stimulerar de färre repetitionerna med en tyngre belastning styrka i högre utsträckning, varvid man kan utnyttja den styrkan till att träna med tyngre belastning på det högre repetitionsintervallet. En kombination lär alltså vara bäst.

En översikt över vilka fibrer som påverkas mest vid olika repetitionsintervall:

Repetition Range: Type I, Type IIA, Type IIB, Strength Gains

1-2 repetitions: Very Low, Low, Low, Excellent
3-5 repetitions: Very Low, Low, Decent to Good, Excellent
6-8 repetitions: Very Low, Good, Excellent, Good
9-12 repetitions: Low, Excellent, Very Good, Good Within Rep R.
13-15 repetitions: Decent, Very Good, Decent to Good, Endurance
16-25 repetitions: Very Good, Diminishing, Low, Endurance
25-50 repetitions: Excellent, Low, Very Low, Endurance

Ref:

Cedrick, (1995). Strength and Conditioning Journal 17

BENEDICT, TAN, 1999: Manipulating Resistance Training Program Variables to Optimize Maximum Strength in Men: A Review. The Journal of Strength and Conditioning Research: Vol. 13, No. 3, pp. 289–304.

HARRIS, GLENN R., MICHAEL H. STONE, HAROLD S. O'BRYANT, CHRISTOPHER M. PROULX, ROBERT L. JOHNSON, 2000: Short-Term Performance Effects of High Power, High Force, or Combined Weight-Training Methods. The Journal of Strength and Conditioning Research: Vol. 14, No. 1, pp. 14–20

Hoeger, Werner W.K., Sandra L. Barette, Douglas F. Hale, David R. Hopkins, 1987: Relationship Between Repetitions and Selected Percentages of One Repetition Maximum. The Journal of Strength and Conditioning Research: Vol. 1, No. 1, pp. 11–13

Ruther, Christine L., Catherine L. Golden, Robert T. Harris, Gary A. Dudley, 1995: Hypertrophy, Resistance Training, and the Nature of Skeletal Muscle Activation. The Journal of Strength and Conditioning Research: Vol. 9, No. 3, pp. 155–159

Fukui, Y. et al. (1986). High-resolution immunofluorescence for the study of the contractile apparatus. In "The Contractile Apparatus and the Ctyoskeleton" ("Structure and Contractile Proteins", Meth.Enzymol.134, Part D), ed R. B. Vallee, Academic Press, pp. 573-580.

Henneman, E et al "Functional Significance of cell size in spinal motor neurons." Journal of Neurophysiology 28: 560-580. 1965.

2005-03-14, 15:30	#6
King Grub Chefsarkitekt Oljebyxor Reg.datum: Mar 2002 Ort: Norrtälje Inlägg: 78 403	Fler repetitioner (9-12) stimulerar mer proteinsyntes än få repetitioner. Däremot stimulerar de färre repetitionerna med en tyngre belastning styrka i högre utsträckning, varvid man kan utnyttja den styrkan till att träna med tyngre belastning på det högre repetitionsintervallet. En kombination lär alltså vara bäst. En översikt över vilka fibrer som påverkas mest vid olika repetitionsintervall: Repetition Range: Type I, Type IIA, Type IIB, Strength Gains 1-2 repetitions: Very Low, Low, Low, Excellent 3-5 repetitions: Very Low, Low, Decent to Good, Excellent 6-8 repetitions: Very Low, Good, Excellent, Good 9-12 repetitions: Low, Excellent, Very Good, Good Within Rep R. 13-15 repetitions: Decent, Very Good, Decent to Good, Endurance 16-25 repetitions: Very Good, Diminishing, Low, Endurance 25-50 repetitions: Excellent, Low, Very Low, Endurance Ref: Cedrick, (1995). Strength and Conditioning Journal 17 BENEDICT, TAN, 1999: Manipulating Resistance Training Program Variables to Optimize Maximum Strength in Men: A Review. The Journal of Strength and Conditioning Research: Vol. 13, No. 3, pp. 289–304. HARRIS, GLENN R., MICHAEL H. STONE, HAROLD S. O'BRYANT, CHRISTOPHER M. PROULX, ROBERT L. JOHNSON, 2000: Short-Term Performance Effects of High Power, High Force, or Combined Weight-Training Methods. The Journal of Strength and Conditioning Research: Vol. 14, No. 1, pp. 14–20 Hoeger, Werner W.K., Sandra L. Barette, Douglas F. Hale, David R. Hopkins, 1987: Relationship Between Repetitions and Selected Percentages of One Repetition Maximum. The Journal of Strength and Conditioning Research: Vol. 1, No. 1, pp. 11–13 Ruther, Christine L., Catherine L. Golden, Robert T. Harris, Gary A. Dudley, 1995: Hypertrophy, Resistance Training, and the Nature of Skeletal Muscle Activation. The Journal of Strength and Conditioning Research: Vol. 9, No. 3, pp. 155–159 Fukui, Y. et al. (1986). High-resolution immunofluorescence for the study of the contractile apparatus. In "The Contractile Apparatus and the Ctyoskeleton" ("Structure and Contractile Proteins", Meth.Enzymol.134, Part D), ed R. B. Vallee, Academic Press, pp. 573-580. Henneman, E et al "Functional Significance of cell size in spinal motor neurons." Journal of Neurophysiology 28: 560-580. 1965. __________________ Angående PM-rådgivning!