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- Title
KOJŲ RAUMENŲ ADAPTACIJA TAIKANT SKIRTINGŲ STRATEGIJŲ JĖGOS KRŪVIUS.
- Authors
Kamandulis, Sigitas; Skurvydas, Albertas; Brazaitis, Marius; Imbrasienė, Daiva; Masiulis, Nerijus; Andrijauskaitė, Zita; Sniečkus, Audrius; Paleckis, Vidas; Babickas, Darius
- Abstract
Specialists of physical fitness often apply the so called method of 10 sets: one muscle group is trained only once a week performing 10 series of 10 repetition in each series. However, the efficiency of the 10 sets method has not been fully substantiated by scientific experiments. The aim of the present research was to establish the changes in quadriceps muscle thickness and leg muscle strength after seven weeks of resistance training applying different methods of strength development. We have hypothesized that frequent strength loads of low volume are more effective than rare loads of high volume as the latter ones, being less intensive, activate nervous and hormonal mechanisms less, and the increase in muscle strength and size greatly depends on those mechanisms. The subjects of the research were 14 physically active men whose age was 23.3 ± 5.2 years, height - 181.7 ± 5.1 cm, and weight - 77.7 ± 11.1 kg. Before the experiments the subjects performed a leg pressing test on the training machine after which they were divided into two groups according to the test results: the first experimental group (E 1 - frequent loads of low volume) and the second experimental group (E 2 - rare loads of high volume). The experiment lasted for 7 weeks. Every week the subjects had three practice sessions. Both experimental groups trained all the muscles of the body equally except for the leg muscles. The subjects in E 1 group performed leg pressing on the training machine three times a week: 3, 3 and 4 series with 10 repetitions in each series. The subjects in E 2 group performed leg pressing on the training machine once a week: 10 series with 10 repetitions in each series. The measurements taken before and after the experiment: quadriceps muscle thickness by ultrasound, isometric maximal voluntary force and force induced by 100 Hz electro-stimulation at the angle of 70° at the knee joint (0° - full leg extension), isokinetic concentric force at the speed of 30 and 300° / s, maximal leg muscle force performing force pressing on the training machine, body weight, percentage of body fat, and body mass index. After seven weeks of resistance training the quadriceps muscle thickness in group E 1 increased by 10.6 ± 9.5% (p < 0.05), in E 2 it increased by 12.6 ± 11.3% (p < 0.05) ( p > 0.05, comparing E 1 and E 2). In the course of the experiment the most prominent increase was observed in maximal leg muscle force while performing force pressing on the training machine: 17.7 ± 11.2% (p < 0.05) in E 1, and 19.2 ± 12.3% (p < 0.05) in E 2 (p > 0.05, comparing E 1 and E 2). However, maximal isometric voluntary force, force induced by 100 Hz electrostimulation and isokinetic concentric torque did not change statistically significantly irrespective of the strategies applied during resistance training. Research results indicated that adaptation of motor system was highly specific. Infrequent loads of high volume and frequent loads of low volume developing leg muscle strength and lasting for seven weeks considerably improved quadriceps muscle thickness and maximal leg muscle force of pressing on the training machine, but they hardly changed isometric and isokinetic force. Methods of applying strength loads of different intensities activated not the same mechanisms, but they caused similar adaptation effect.
- Subjects
STRENGTH training; QUADRICEPS muscle; ISOMETRIC exercise; ISOKINETIC exercise; BODY mass index; MOTOR ability
- Publication
Education. Physical Training. Sport / Ugdymas. Kûno kultûra. Sportas, 2010, Vol 76, Issue 1, p71
- ISSN
1392-5644
- Publication type
Article