Επιδράσεις Μέτριων vs. Υψηλών Φόρτων Στη Μυική Ανάπτυξη Σε Γυναίκες

Η παρακατω μελετη ειχε ως σκοπο τη συγκριση μετριων και υψηλων φορτων σε προπονηση με βαρη, και τις επιδρασεις αυτων σε μυικη αναπτυξη, σωματικη συσταση και αποδοση σε απροπονητες γυναικες.

Τα αποτελεσματα: Και τα 2 γκρουπ γυναικων, το πρωτο με μαξ 10-14 επαναληψεις για 2 σετ, και το δευτερο με 5-7 επαναληψεις για 4 σετ, ειχαν παρομοια αποτελεσματα σε βελτιωση μυικοτητας, σωματικης συστασης και δυναμης.

Το συμπερασμα της μελετης ηταν πως και τα δυο στυλ προπονησης ειναι αποτελεσματικα για τη αυξηση μυικοτητας, τη βελτιωση σωματικης συστασης και την προπονητικη αποδοση, σε νεαρες απροπονητες γυναικες.

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J Strength Cond Res. 2018 Jun;32(6):1511-1524.
The Effects of Moderate- Versus High-Load Resistance Training on Muscle Growth, Body Composition, and Performance in Collegiate Women.
Cholewa JM1, Rossi FE1,2, MacDonald C1, Hewins A1, Gallo S1, Micenski A1, Norton L3, Campbell BI4.

The effects of moderate- versus high-load resistance training on muscle growth, body composition, and performance in collegiate women. J Strength Cond Res 32(6): 1511-1524, 2018-Twenty young women (20.3 + 1.5 years, 164 + 6 cm, 68.7 + 13.8 kg) without prior structured resistance training experience were recruited for this study.

Body composition (BodPod), compartmental water (Bioelectrical Impedance), 7-site skinfold, and arm and thigh cross-sectional area (CSA) were assessed before and after 8-week training. Performance testing consisted of vertical jump, 3-kg chest pass initial velocity, squat 1RM, and overhead press 1RM. After 2 weeks of familiarization training, subjects were matched for body composition and relative squat strength and randomly assigned to either a high-load (HL: n = 10; 4 sets of 5-7 repetitions) or moderate-load (ML: n = 10; 2 sets of 10-14 repetitions) group that completed 6-7 exercises per day performed to momentary muscular failure.

Training was divided into 2 lower and one upper body training sessions per week performed on nonconsecutive days for 8 weeks. There were no statistically significant main effects for group or group ? time interactions for any variable assessed. Both HL and ML resulted in similar significant increases in lean body mass (1.5 ± 0.83 kg), lean dry mass (1.32 ± 0.62 kg), thigh CSA (6.6 ± 5.6 cm), vertical jump (2.9 ± 3.2 cm), chest pass velocity (0.334 ± 1.67 m·s), back squat one repetition maximum (1RM) (22.5 ± 8.1 kg), and overhead press (3.0 ± 0.8 kg).

High-load group and ML group also both resulted in significant decreases in percent body fat (1.3 ± 1.3%), total body water (0.73 ± 0.70 L), and intracellular water (0.43 ± 0.38 L). The results of this study indicate that both moderate-load and high-load training are effective at improving muscle growth, body composition, strength and power in untrained young women.