Improving strength and increasing muscle mass are two important goals for coaches. Recent research suggests that the two objectives require significantly different training protocols.
.Published in the Journal of Sports Science & Medicine (2016, 15, 715-22), the small study involved 19 men (~ 23 years) with experience in resistance training. They were assigned to one of two
protocols, the other designed to build muscle (hypertrophy)
Before surgery, each subject underwent the tests to establish the reference level 1 maximum repetition (1-RM) in the press bench and squat; Upper body muscular endurance; And the muscular thickness of the arm and the lateral thigh. Participants were asked to avoid nutritional supplementation and to make no changes to their current diet. However, they received a protein supplement to consume within 1 hour after their exercise fights.
Both groups completed 3 sets of seven exercises for large muscle groups 3 days a week for 8 weeks. The repeat range for the heavy resistance group was 2 to 4 repetitions, the load being set by a 3-RM reference test. The hypertrophy group performed 8-12 repetitions, with a load determined by a 10-RM reference test.
Both groups experienced improvements in 1-RM for both test exercises. However, improvements were superior for the heavy resistance group, especially in the squat, where the increase was almost double what it was for the hypertrophy group. All men have brought similar improvements in muscle endurance - a point that has raised questions for researchers, the car is similar to the intuition that the few repetitions performed by the heavy resistance group would produce such results. Finally, improvements in muscle thickness were greater in the hypertrophy group, more obviously in the femoral quadriceps.
"Our results provide evidence that training in different loading areas causes differential muscular adaptations in resistance-driven men when an equal number of runs are performed," the authors said. "Although the mechanisms remain indeterminate, we can infer that adaptations are to force are maximized by the formation closer to its 1RM. Alternatively, increases in muscle size appear to be more motivated by higher training volumes. "It is conceivable that the combination of loading strategies can have a synergistic effect on strength and hypertrophic improvements." This hypothesis Investigation.
Source: EzineArticles
Source: EzineArticles
