אימונים Muscle Hypertrophy following Multi-joint Low Intensity Resistance Training with Singl

[Mike Bikov]

Muscle Hypertrophy following Multi-joint Low Intensity Resistance Training with Single-joint Blood Flow Restriction

Low-intensity, single-joint resistance exercise training combined with restricted muscle blood flow results in significant increases in muscle size and strength. What remains poorly understood is whether muscle enlargement and strength changes occur in lowintensity multi-joint exercise where only a portion of the active musculature is exposed to restricted blood flow.

PURPOSE: To determine the impact of low-intensity multi-joint resistance exercise on strength and the hypertrophic response of muscles proximal (non-restricted) and distal (restricted) to blood flow restriction (KAATSU).

METHODS: Bench press training (30% of 1-RM, 4 sets, 30 sec rest between sets) was performed with (BP-K; n=5) and without (BP-C; n=5) KAATSU blood flow restriction; the proximal end of their upper arm compressed at 80-120% of resting systolic blood pressure throughout the exercise session. Training was conducted twice per day, six days per week for 2 weeks. Each morning prior to the training session, triceps brachii and pectoralis major muscle thickness (MTH) were measured by B-mode ultrasound (Aloka SSD-500, Tokyo). Serum creatine phosphokinase, myoglobin, growth hormone, testosterone, insulin-like growth factor (IGF)-1 and IGF-BP3 concentrations were measured prior to and 2-days following the last training session.

RESULTS: There were no changes in anabolic hormones or serum markers for muscle damage in either group. 2-weeks of training led to a significant increase (P<0.05) in 1-RM bench press in BP-K (+6%), but not in BP-C (-2%). Triceps and pectoralis major MTH increased 8% (pre, 36.1 mm; post 38.9 mm, P<0.01) and 16% (pre, 23.7 mm; post, 27.6 mm, P<0.01), respectively, in BP-K, but not in BP-C (-1% and 2%, respectively).

CONCLUSIONS: Low-intensity Kaatsu training involving a multi-joint exercise leads to a significant increase in muscular strength and hypertrophy in skeletal muscles proximal and distal to the blood-flow restriction; suggesting that the mechanism of KAATSU training affects adaptation upstream and downstream of the pressure cuff and blood flow restriction.​

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[Dave Grohl]

תרגילים מורכבים FTW 😆

 

[ScorpionRAP]

אני יודע שזה אשכול ישן וגם אני
אבל איך שהבנתי
שאימונים עם מעט חזרות + זמן מנוחה ארוך בין סטים + משקל גבוה = נפח נמוך
הרבה יותר יעילים מאימונים עם הרבה חזרות + זמן מנוחה קצר בין סטים + משקל נומך-בינוני = נפח גבוה

נכון ?
או שזה מראה שתרגילים מורכבים יותר טובים מבודדים ?

לא הבנתי בדיוק על מה זה מדבר בדיוק מדבר
נראה לי התבלבלתי קצת במוסגים

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[ScorpionRAP]

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