אימונים The Effect of Resistive Exercise Rest Interval on Hormonal Response, Strength, and H

[Mike Bikov]

The Effect of Resistive Exercise Rest Interval on Hormonal Response, Strength, and Hypertrophy With Training.
Buresh R, Berg K, French J.
J Strength Cond Res. 2008 Dec 9. [Epub ahead of print]
PMID: 19077743

The purpose of this study was to compare the effects of different between-set rest periods (1 and 2.5 minutes) on changes in hormone response, strength, arm cross-sectional area (CSA), thigh muscular cross-sectional area (MCSA), and body composition during a 10-week training period. Twelve untrained males (24.8 +/- 5.9 years) engaged in resistance training using either 1 minute (short rest [SR], n = 6) or 2.5 minutes (long rest [LR], n = 6) of rest between sets, with a load that elicited failure on the third set of each exercise. Body composition, thigh MCSA, arm CSA, and five-repetition maximum (RM) squat and bench press were assessed before and after training. Blood samples were collected after exercise in weeks 1, 5, and 10. In week 1, postexercise plasma testosterone levels were greater in SR (0.41 +/- 0.17 mmol.L) than in LR (0.24 +/- 0.06 mmol.L, p < 0.05), and postexercise cortisol levels were greater in SR (963 +/- 313 mmol.L) than in LR (629 +/- 127 mmol.L, p < 0.05). Week 1 postexercise GH levels were not different (p = 0.28). The differences between hormone levels in weeks 5 and 10 were not significant. Arm CSA increased more with LR (12.3 +/- 7.2%) than with SR (5.1 +/- 2.9%, p < 0.05). There were no differences in strength increases. These results show that in healthy, recently untrained males, strength training with 1 minute of rest between sets elicits a greater hormonal response than 2.5-minute rest intervals in the first week of training, but these differences diminish by week 5 and disappear by week 10 of training. Furthermore, the hormonal response is highly variable and may not necessarily be predictive of strength and lean tissue gains in a 10-week training program.​

2-day split. 2 on/1 off/2 on/2 off.
Day1-->Lower body, shoulders, abs.
Day2-->Chest, back, arms.

 

[P-a-n-1-c]

זה לא כ"כ רלוונטי לפורום, מדובר על אנשים שלא התאמנו אף פעם.
מה גם שהמחקר אומר שהם ביצעו את התרגילים במשקלים שבסט ה3 הם הגיעו לכשל, אבל אם המנוחה גדולה יותר אז מן הסתם בסט ה3 אתה תוכל להרים משקל גדול יותר מה שבסופו של דבר אמור להביא ליותר גדילה ויותר התחזקות, והמחקר סותר את זה כי הוא אומר שלא היה הבדל בגדילה ובכוח.

 

[Mike Bikov]

איפה אתה רואה פה השוואה של משקלים? יש פה רק השוואה של הורמונים

 

[P-a-n-1-c]

There were no differences in strength increases

 

[coldfire]

המחקרים האלה גורמים לי לרצות לבכות. מתי נראה מחקרים שנעשו לתקופות יותר רציניות מ 10 שבועות, על אתלטים ברמות שונות שמתאמנים למטרה מסויימת עם תוכנית אימונים הגיונית?

 

[ברק]

בז'ורנל הזה האבסטרקטים לא אומרים כלום, חייבים לקרוא את המלאים או לחכות למטה אנליזה של סטטיסטיקאי...

 

[Mike Bikov]

העלתי את המלא

 

[coldfire]

מצחיק אותי הקטע הזה:

Determination of Strength. Strength was assessed through
a 5-RM on two exercises: the Smith Machine squat (thighs
parallel with floor) and the Smith Machine chest press. The
5-RM was used as a measure of muscular strength instead of
the 1-RM in an effort to minimize the chances of injury.
Likewise, the Smith Machine exercises were chosen, in part,
for their inherent safety.

והקטע הזה:
In conclusion, an intense 10-week resistance training
program resulted in significant increases in 5-RM squat and
bench press strength, arm CSA, thigh MCSA, and lean mass
in a group of healthy males. As seen in previous studies,
1-minute rests between sets were associated with significantly
greater postexercise TEST and CORT levels than 2.5-minute
rests between sets, but only in the first week of training.
Differences in plasma hormone levels after exercise in weeks
5 and 10 were not significant. These findings suggest that, at
least in the early stages of a resistance training program,
changes in lean tissue and strength may be mediated more
strongly by factors other than the magnitude of hormonal
responses induced by the training. Furthermore, if it is true
that the concentrations of endogenous anabolic hormones
are determinants of long-term muscle growth, then regular
alterations in training protocol (i.e., periodization) may
contribute to maximizing results by eliciting greater hormonal
responses.

ואני לא מבין איך הם לא חושבים על לנסות להתחשב ברמה של המתאמן ולא לקחת רק מתחילים, אחרי מה שהם כתבו כאן.