נק' מוניטין:
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J Strength Cond Res. 2015 Feb 24. [Epub ahead of print]
Muscle strength, power and morphological adaptations after 6 weeks of compound vs. complex training in healthy men.
Stasinaki AN1, Gloumis G, Spengos K, Blazevich AJ, Zaras N, Georgiadis G, Karampatsos G, Terzis G.
Author information
Abstract
Aim of the study was to compare the effects of compound versus complex resistance training on strength, high-speed movement performance and muscle composition. Eighteen young men completed compound (strength and power sessions on alternate days) or complex training (strength and power sets within a single session) 3 wk for 6 weeks using bench press, leg press, Smith machine box squat and jumping exercises. Pre- and post-training, jumping and throwing performance and maximum bench press, leg press and Smith machine box squat strength were evaluated. Vastus lateralis and gastrocnemius muscle architecture was assessed using ultrasound imaging. Vastus lateralis morphology was assessed from muscle biopsies. Jumping (4 ± 3%) and throwing (9 ± 8%) performance increased only with compound training (P < 0.02). Bench press (5% vs. 18%), leg press (17% vs. 28%) and Smith machine box squat (27% vs. 35%) strength increased after both compound and complex training. Vastus lateralis thickness and fascicle angle, and gastrocnemius fascicle angle were increased with both compound and complex training. Gastrocnemius fascicle length decreased only after complex training (-11.8 ± 9.4%, P = 0.006). Muscle fiber cross sectional areas increased only after complex training (P < 0.05). Fiber type composition was not affected by either intervention. These results suggest that short-term strength and power training on alternate days is more effective for enhancing lower-limb and whole-body power whilst training on the same day may induce greater increases in strength and fiber hypertrophy.
Muscle strength, power and morphological adaptations after 6 weeks of compound vs. complex training in healthy men.
Stasinaki AN1, Gloumis G, Spengos K, Blazevich AJ, Zaras N, Georgiadis G, Karampatsos G, Terzis G.
Author information
Abstract
Aim of the study was to compare the effects of compound versus complex resistance training on strength, high-speed movement performance and muscle composition. Eighteen young men completed compound (strength and power sessions on alternate days) or complex training (strength and power sets within a single session) 3 wk for 6 weeks using bench press, leg press, Smith machine box squat and jumping exercises. Pre- and post-training, jumping and throwing performance and maximum bench press, leg press and Smith machine box squat strength were evaluated. Vastus lateralis and gastrocnemius muscle architecture was assessed using ultrasound imaging. Vastus lateralis morphology was assessed from muscle biopsies. Jumping (4 ± 3%) and throwing (9 ± 8%) performance increased only with compound training (P < 0.02). Bench press (5% vs. 18%), leg press (17% vs. 28%) and Smith machine box squat (27% vs. 35%) strength increased after both compound and complex training. Vastus lateralis thickness and fascicle angle, and gastrocnemius fascicle angle were increased with both compound and complex training. Gastrocnemius fascicle length decreased only after complex training (-11.8 ± 9.4%, P = 0.006). Muscle fiber cross sectional areas increased only after complex training (P < 0.05). Fiber type composition was not affected by either intervention. These results suggest that short-term strength and power training on alternate days is more effective for enhancing lower-limb and whole-body power whilst training on the same day may induce greater increases in strength and fiber hypertrophy.
