נק' מוניטין:
58,701
מחקר שמעורר סערה. אין לי גישה אליו בנתיים - מחכה למלא. קחו בחשבון ש:
1. בוצע על אנשים לא מאומנים
2. מנגד, זהו המחקר הארוך ביותר שבוצע עד כה - חצי שנה.
3. 5 סטים הראה עליונות על 3 או 1 מבחינת היפרטרופיה
4. השאלה היא כמה היפרטרופיה העלתה הקבוצה של 5 סטים ביחס ל-3 או 1.
ד"א הכוונה ל-5 סטים באימון לתרגיל, 3 אימונים בשבוע - משמע 15 סטים לכל שריר בשבוע לעומת 9 או 3 סטים לכל תרגיל/שריר בשבוע.
Journal of Strength & Conditioning Research:
Post Acceptance: December 24, 2014
doi: 10.1519/JSC.0000000000000758
Original Investigation: PDF Only
Dose Response of 1, 3 and 5 Sets of Resistance Exercise on Strength, Local Muscular Endurance and Hypertrophy.
Radaelli, Regis; Fleck, Steven J.; Leite, Thalita; Leite, Richard Diego; Pinto, Ronei S.; Fernandes, Liliam; Simão, Roberto
Published Ahead-of-Print
Abstract
The study's purpose was to compare the response of performing 1, 3 and 5-sets on measures of performance and muscle hypertrophy. Forty eight men, with no weight training experience, were randomly assigned to one of three training groups, 1-SET, 3-SETS, 5-SETS, or control group (CG). All training groups performed three resistance training sessions per week for six months. The 5RM for all training groups increased in the bench press (BP), front lat pull down (LPD), shoulder press (SP) and leg press (LP) (p<=0.05), with the 5RM increases in the BP and LPD being significantly greater for 5-SETS compared to the other training groups (p <= 0.05). BP 20RM in the 3- and 5-SETS groups significantly increased with the increase being significantly greater than the 1-SET group and the 5-SETS group increase being significantly greater than the 3-SETS group (p<=0.05). LP 20RM increased in all training groups (p<=0.05), with the 5-SETS group showing a significantly greater increase than the 1-SET group (p<=0.05). The 3- and 5-SETS groups significantly increased elbow flexor muscle thickness (MT) with the 5-SETS increase being significantly greater than the other two training groups (p<=0.05). The 5-SETS group significantly increased elbow extensor MT with the increase being significantly greater than the other training groups (p<=0.05). All training groups decreased percent body fat, increased fat free mass and vertical jump ability (p<=0.05), with no differences between groups. The results demonstrate a dose response for the number of sets per exercise and a superiority of multiple sets compared to a single set per exercise for strength gains, muscle endurance and upper arm muscle hypertrophy.
1. בוצע על אנשים לא מאומנים
2. מנגד, זהו המחקר הארוך ביותר שבוצע עד כה - חצי שנה.
3. 5 סטים הראה עליונות על 3 או 1 מבחינת היפרטרופיה
4. השאלה היא כמה היפרטרופיה העלתה הקבוצה של 5 סטים ביחס ל-3 או 1.
ד"א הכוונה ל-5 סטים באימון לתרגיל, 3 אימונים בשבוע - משמע 15 סטים לכל שריר בשבוע לעומת 9 או 3 סטים לכל תרגיל/שריר בשבוע.
Journal of Strength & Conditioning Research:
Post Acceptance: December 24, 2014
doi: 10.1519/JSC.0000000000000758
Original Investigation: PDF Only
Dose Response of 1, 3 and 5 Sets of Resistance Exercise on Strength, Local Muscular Endurance and Hypertrophy.
Radaelli, Regis; Fleck, Steven J.; Leite, Thalita; Leite, Richard Diego; Pinto, Ronei S.; Fernandes, Liliam; Simão, Roberto
Published Ahead-of-Print
Abstract
The study's purpose was to compare the response of performing 1, 3 and 5-sets on measures of performance and muscle hypertrophy. Forty eight men, with no weight training experience, were randomly assigned to one of three training groups, 1-SET, 3-SETS, 5-SETS, or control group (CG). All training groups performed three resistance training sessions per week for six months. The 5RM for all training groups increased in the bench press (BP), front lat pull down (LPD), shoulder press (SP) and leg press (LP) (p<=0.05), with the 5RM increases in the BP and LPD being significantly greater for 5-SETS compared to the other training groups (p <= 0.05). BP 20RM in the 3- and 5-SETS groups significantly increased with the increase being significantly greater than the 1-SET group and the 5-SETS group increase being significantly greater than the 3-SETS group (p<=0.05). LP 20RM increased in all training groups (p<=0.05), with the 5-SETS group showing a significantly greater increase than the 1-SET group (p<=0.05). The 3- and 5-SETS groups significantly increased elbow flexor muscle thickness (MT) with the 5-SETS increase being significantly greater than the other two training groups (p<=0.05). The 5-SETS group significantly increased elbow extensor MT with the increase being significantly greater than the other training groups (p<=0.05). All training groups decreased percent body fat, increased fat free mass and vertical jump ability (p<=0.05), with no differences between groups. The results demonstrate a dose response for the number of sets per exercise and a superiority of multiple sets compared to a single set per exercise for strength gains, muscle endurance and upper arm muscle hypertrophy.
