Effects of whole-body low-intensity resistance training with slow movement and tonic

[Mike Bikov]

J Strength Cond Res. 2008 Nov;22(6):1926-38.Links
Effects of whole-body low-intensity resistance training with slow movement and tonic force generation on muscular size and strength in young men.
Tanimoto M, Sanada K, Yamamoto K, Kawano H, Gando Y, Tabata I, Ishii N, Miyachi M.

Division of Health Promotion and Exercise, National Institute of Health and Nutrition, Tokyo, Japan. [email protected]

Our previous study showed that relatively low-intensity (approximately 50% one-repetition maximum [1RM]) resistance training (knee extension) with slow movement and tonic force generation (LST) caused as significant an increase in muscular size and strength as high-intensity (approximately 80% 1RM) resistance training with normal speed (HN). However, that study examined only local effects of one type of exercise (knee extension) on knee extensor muscles. The present study was performed to examine whether a whole-body LST resistance training regimen is as effective on muscular hypertrophy and strength gain as HN resistance training. Thirty-six healthy young men without experience of regular resistance training were assigned into three groups (each n = 12) and performed whole-body resistance training regimens comprising five types of exercise (vertical squat, chest press, latissimus dorsi pull-down, abdominal bend, and back extension: three sets each) with LST (approximately 55-60% 1RM, 3 seconds for eccentric and concentric actions, and no relaxing phase); HN (approximately 80-90% 1RM, 1 second for concentric and eccentric actions, 1 second for relaxing); and a sedentary control group (CON). The mean repetition maximum was eight-repetition maximum in LST and HN. The training session was performed twice a week for 13 weeks. The LST training caused significant (p < 0.05) increases in whole-body muscle thickness (6.8 +/- 3.4% in a sum of six sites) and 1RM strength (33.0 +/- 8.8% in a sum of five exercises) comparable with those induced by HN training (9.1 +/- 4.2%, 41.2 +/- 7.6% in each measurement item). There were no such changes in the CON group. The results suggest that a whole-body LST resistance training regimen is as effective for muscular hypertrophy and strength gain as HN resistance training.​

😘

 

[Mike Bikov]

הועבר לפורום אימונים לכלל הקהילה

 

[אבי כהן]

אחלה תוצאות : ))

האמת, כל מחקר שאני רואה שבוצע על מתנדבים "שלא מתאמנים", קשה לי עד בלתי אפשרי
לקחת את התוצאות שלו ככאלו שיחזו טוב עבור מי שכן מתאמן

 

[Yeti]

אני לא מבין מה ההבדל... אם תרגילים איטיים ואקצנטריים משפיעים בצורה חיובית על מתחילים, למה שהם לא ישפיעו על מתקדמים? אחרי הכול עושים השוואה ביניהם ובין אימון כוח רגיל, השרירים שגדלים אצל מתאמן מתחיל הם בדיוק אותם השרירים שגדלים אצל כל מתאמן, רק שלמתחילים יש פחות והם גדלים מהר יותר.

 

[prUser]

אצל מתחיל, האמת, כמעט כל דבר יעבוד, גם תכנית הזויה ביותר. ככל שאתה מתקדם, האיזון בין תהליכי הבניה והפירוק בגוף נהיה קשה יותר לשמירה, שלא לדבר על שיפור.