Skrevet av Emne: Pause mellom sett versus forskjellig belastning, nok engang...  (Lest 2415 ganger)

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Intro: sammenhengen mellom valg av hvilepause mellom sett og belastning er mye diskutert innen litteraturen om styrketrening, kanskje særlig for hypertrofi. I det aller siste nummeret av prestisjetunge Journal of Strength and Conditioning Research, er enda ett studie av dette publisert...

J Strength Cond Res. 2005 Aug;19(3):572-82.    
    Short vs. Long Rest Period Between the Sets in Hypertrophic Resistance Training: Influence on Muscle Strength, Size, and Hormonal Adaptations in Trained Men.

    Ahtiainen JP, Pakarinen A, Alen M, Kraemer WJ, Hakkinen K.

    Department of Biology of Physical Activity & Neuromuscular Research Center, University of Jyvaskyla, Jyvaskyla, Finland.

Acute and long-term hormonal and neuromuscular adaptations to hypertrophic strength training were studied in 13 recreationally strength-trained men. The experimental design comprised a 6-month hypertrophic strength-training period including 2 separate 3-month training periods with the crossover design, a training protocol of short rest (SR, 2 minutes) as compared with long rest (LR, 5 minutes) between the sets. Basal hormonal concentrations of serum total testosterone (T), free testosterone (FT), and cortisol (C), maximal isometric strength of the leg extensors, right leg 1 repetition maximum (1RM), dietary analysis, and muscle cross-sectional area (CSA) of the quadriceps femoris by magnetic resonance imaging (MRI) were measured at months 0, 3, and 6. The 2 hypertrophic training protocols used in training for the leg extensors (leg presses and squats with 10RM sets) were also examined in the laboratory conditions at months 0, 3, and 6. The exercise protocols were similar with regard to the total volume of work, but differed with regard to the intensity and the length of rest between the sets (higher intensity and longer rest of 5 minutes vs. somewhat lower intensity but shorter rest of 2 minutes). Before and immediately after the protocols, maximal isometric force and electromyographic (EMG) activity of the leg extensors were measured and blood samples were drawn for determination of serum T, FT, C, and growth hormone (GH) concentrations and blood lactate. Both protocols before the experimental training period (month 0) led to large acute increases (p < 0.05-0.001) in serum T, FT, C , and GH concentrations, as well as to large acute decreases (p < 0.05-0.001) in maximal isometric force and EMG activity. However, no significant differences were observed between the protocols. Significant increases of 7% in maximal isometric force, 16% in the right leg 1RM, and 4% in the muscle CSA of the quadriceps femoris were observed during the 6-month strength-training period. However, both 3-month training periods performed with either the longer or the shorter rest periods between the sets resulted in similar gains in muscle mass and strength. No statistically significant changes were observed in basal hormone concentrations or in the profiles of acute hormonal responses during the entire 6-month experimental training period. The present study indicated that, within typical hypertrophic strength-training protocols used in the present study, the length of the recovery times between the sets (2 vs. 5 minutes) did not have an influence on the magnitude of acute hormonal and neuromuscular responses or long-term training adaptations in muscle strength and mass in previously strength-trained men.

    PMID: 16095405 [PubMed - in process]

Kommentar: denne utgaven er ikke tilgjengelig i fulltekst ennå, men en kort kommentar fortjener den. Det studien viser er at trening med høy belastning og lange pauser (5min) gir like bra utslag for styrke OG hypertrofi som samme antall sett med noe lavere belastning med kortere pauser (2 min). Dette er i og for seg interessant, siden tidligere studier har påvist større effekt av kortere pauser derom belastningen er den samme som i tilsvarende arbeidsmengde med lengre pauser. Program som likner på "powerbuilding" kan utfra studiet over se ut til å være like effektive som program hvor mer arbeid gjøres på kortere tid men med mindre belastning. Studiet viser IKKE at pause mellom sett ikke er av betydning, siden man lot den gruppen som hadde de lengste pausene trene med de tyngste vektene...Vi får håpe noen snart gjør et skikkelig studie på rest-pause teknikk og et par andre teknikker som er mye brukt.



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