Καμια σημασια συμφωνα με την τελευταια απο τις δεκαδες σχετικες ερευνες τα τελευταια χρονια!
Οι επιστημονες μας συμβουλευουν να βγαλουμε κιλα απο την μπαρα,να σωσουμε τις αρθρωσεις μας και να μην ανησυχουμε.Οι μυς θα ερθουν ετσι κι αλλιως.
The Influence Training Load and Volume on Anabolic Signalling and Muscle Hypertrophy with Resistance Training
Recent evidence suggests that maximal fiber activation and contraction volume, regardless of training intensity, are fundamental variables driving muscle protein synthesis. PURPOSE:To determine the influence of high and low relative loads (i.e, % of 1RM) and training volume (1 vs 3 sets) on muscle hypertrophy and intramuscular signalling after 10 weeks of resistance training. To examine if acute p70S6K phosphorylation is related to hypertrophy after resistance training.METHODS:: 18 subjects (Age=19.6±0.8; BMI=23.6±2.1) completed 10 weeks of unilateral knee extension resistance training. Subjects were randomized into two of three training conditions: 30% of 1RM for three sets (30RM); 80% of 1RM (80RM) for 1 set; or 80RM for a 3 sets. All training sessions were performed until volitional fatigue (i.e., failure). Training was performed three times per week and followed by ingestion of 30g of protein. Isometric strength testing and MRI scans were performed before and after training to determine muscle strength and volume. Biopsies were taken from the vastus lateralis of each leg at rest and 1 h after the first training session to measure anabolic signalling.RESULTS: Muscle volume increased in each group, but there was no difference between conditions (30RM: 6.0±6.1%, 80RM for 3 set: 6.5±4.4% and 1 set: 3.0±2.6%; P<0.001). Isometric strength increased significantly in all groups (P< 0.001), 30RM (26±8%), 80RM 3 set (46±11%) and 1 set (29±8%) conditions. Phosphorylation of p70S6K at 1 h after the first training session was elevated significantly in both 80RM groups 3 set (1.7-fold) and 1 set (1.5-fold). However there was no change (P=0.01) in the 30RM condition. There was no correlation between initial p70S6K phosphorylation and the extent of muscle hypertrophy (r = 0.14, P=0.42). Akt phosphorylation was increased in all conditions (main effect for time, P=0.004).CONCLUSIONS: Light training loads were equally effective as heavy loads for inducing muscular hypertrophy. Training volume did not significantly affect hypertrophy; however, the 80RM 3 set condition gained more than twice the muscle volume of the 80RM 1 set condition (P=0.27) suggesting that further investigation is required. In contrast to previous reports there was no relationship between acute p70S6K phosphorylation and hypertrophy in the current study
©2011The American College of Sports Medicine
journals.lww.com/acsm-msse/Fulltext/2011/05001/The_Influence_Training_Load_and_Volume_on_Anabolic.167.aspx
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