אימונים Effects of different volume-equated resistance training loading strategies on muscular adaptations i

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    Effects of different volume-equated resistance training loading strategies on muscular adaptations in well-trained men.
    Authors
    Schoenfeld BJ, et al. Show all
    Journal
    J Strength Cond Res. 2014 Apr 7. [Epub ahead of print]

    Affiliation
    Abstract

    Regimented resistance training has been shown to promote marked increases in skeletal muscle mass. Although muscle hypertrophy can be attained through a wide range of resistance training programs, the principle of specificity, which states that adaptations are specific to the nature of the applied stimulus, dictates that some programs will promote greater hypertrophy than others. Research is lacking, however, as to the best combination of variables required to maximize hypertophic gains. The purpose of this study was to investigate muscular adaptations to a volume-equated bodybuilding-type training program versus a powerlifting-type routine in well-trained subjects. 17 young men were randomly assigned to either an HT group that performed 3 sets of 10RM with 90 seconds rest or an ST group that performed 7 sets of 3RM with 3 minutes rest. After 8 weeks, no significant differences were noted in muscle thickness of the biceps brachii. Significant strength differences were found in favor of ST for the 1RM bench press and a trend was found for greater increases in the 1RM squat. In conclusion, this study showed both bodybuilding- and powerlifting-type training promote similar increases in muscular size, but powerlifting-type training is superior for enhancing maximal strength.

    http://www.ncbi.nlm.nih.gov/m/pubmed/24714538/

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