两种抗组训练方法对肌力影响的研究
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摘要
抗阻训练是提高肌肉力量和增加肌肉围度(如肌肉肥大)最主要的锻炼方法。为进一步提升肌肉状态,如适应高强度抗阻训练(HI-RT),推荐使用超过60%1RM的负荷。为进一步最大化增加肌肉力量和围度,一般都会建议力量训练重复至肌肉力竭。进行抗阻训练时,肌肉力量增长在重复至肌肉疲劳训练方式(力竭式训练)或未疲劳训练方式(非力竭式训练)中更有效尚存在争议。力竭式训练可能诱导产生更多的运动刺激引起肌肉力量增长。然而,进行非力竭式抗阻训练后,肌力增长幅度与力竭式抗阻训练后相似,且机体疲劳水平则相对较低。此外,两种力量训练方式均可引起肌肉力量增加,可能是力量训练产生的运动刺激和引起身体内分泌的变化导致,而两者之间的变化机制并不十分清楚,仍需进行更多的实验研究。
Resistance training is the most important exercise method to improve muscle strength and increase muscle circumference( such as muscle hypertrophy). To further enhance the muscle state,such as to adapt to high- intensity resistance training( HI- RT),it is recommended to use more than 60% 1RM load. To further maximize muscle strength and circumference,it is generally recommended to repeat strength training to muscle exhaustion. In resistance training,muscle strength is more controversial when it comes to repetition to muscle fatigue training( exhaustive training) or non- fatigue training( non- exhaustive training). Exhaustive training may induce more motor stimulation to cause muscle strength. However,after non- exhaustive resistance training,the muscle strength is similar to that of exhaustive resistance training,and the body fatigue level is relatively low.In addition,the two strength training methods can cause increased muscle strength,may be the strength training and motor stimulation cause by endocrine changes which cause by the body,and the mechanism of change between the two is not very clear,still need to carry out more experiments.
Resistance training is the most important exercise method to improve muscle strength and increase muscle circumference( such as muscle hypertrophy). To further enhance the muscle state,such as to adapt to high- intensity resistance training( HI- RT),it is recommended to use more than 60% 1RM load. To further maximize muscle strength and circumference,it is generally recommended to repeat strength training to muscle exhaustion. In resistance training,muscle strength is more controversial when it comes to repetition to muscle fatigue training( exhaustive training) or non- fatigue training( non- exhaustive training). Exhaustive training may induce more motor stimulation to cause muscle strength. However,after non- exhaustive resistance training,the muscle strength is similar to that of exhaustive resistance training,and the body fatigue level is relatively low.In addition,the two strength training methods can cause increased muscle strength,may be the strength training and motor stimulation cause by endocrine changes which cause by the body,and the mechanism of change between the two is not very clear,still need to carry out more experiments.
引文
[1]AMERICAN COLLEGE OF SPORTS M.American College of Sports Medicine position stand.Progression models in resistance training for healthy adults[J].Med Sci Sports Exerc,2009,41(3):687-708.
[2]KRAEMER W J,ADAMS K,CAFARELLI E,et al.American College of Sports Medicine position stand.Progression models in resistance training for healthy adults[J].Med Sci Sports Exerc,2002,34(2):364-380.
[3]RICHENS B,CLEATHER D J.The relationship between the number of repetitions performed at given intensities is different in endurance and strength trained athletes[J].Biol Sport,2014,31(2):157-161.
[4]SHIMANO T,KRAEMER W J,SPIERING B A,et al.Relationship between the number of repetitions and selected percentages of one repetition maximum in free weight exercises in trained and untrained men[J].J Strength Cond Res,2006,20(4):819-823.
[5]WILLARDSON J M.The application of training to failure in periodized multiple-set resistance exercise programs[J].J Strength Cond Res,2007,21(2):628-631.
[6]SALE D G.Influence of exercise and training on motor unit activation[J].Exerc Sport Sci Rev,1987,15:95-151.
[7]VAN DEN TILLAAR R,ETTEMA G.The“sticking period”in a maximum bench press[J].J Sports Sci,2010,28(5):529-535.
[8]沙晓林,马继政,牛洁,张爱军.抗阻力训练计划的设计[J].南京体育学院学报(自然科学版),2007(2):30-33.
[9]杨红春,马继政.最大动量模糊极点训练爆发力的理论依据[J].南京体育学院学报(自然科学版),2002(2):10-13.
[10]SUNDSTRUP E,JAKOBSEN M D,ANDERSEN C H,et al.Muscle activation strategies during strength training with heavy loading vs.repetitions to failure[J].J Strength Cond Res,2012,26(7):1897-903.
[11]DRINKWATER E J,LAWTON T W,LINDSELL R P,et al.Training leading to repetition failure enhances bench press strength gains in elite junior athletes[J].J Strength Cond Res,2005,19(2):382-388.
[12]RONNESTAD B R,NYGAARD H,RAASTAD T.Physiological elevation of endogenous hormones results in superior strength training adaptation[J].Eur J Appl Physiol,2011,111(9):2249-2259.
[13]沙晓林,马继政.抗阻力训练强度与肌纤维适应[J].湖北体育科技,2007,01:57-59.
[14]赵年生,马继政,程广振.力量训练急性和慢性损伤的研究进展[J].南京体育学院学报(自然科学版),2012,01:158-160.
[15]WILLARDSON J M,BURKETT L N.The effect of rest interval length on the sustainability of squat and bench press repetitions[J].J Strength Cond Res,2006,20(2):400-403.
[16]PETERSON M D,RHEA M R,ALVAR B A.Applications of the dose-response for muscular strength development:a review of meta-analytic efficacy and reliability for designing training prescription[J].J Strength Cond Res,2005,19(4):950-8.
[17]WILLARDSON J M,BURKETT L N.The effect of rest interval length on bench press performance with heavy vs.light loads[J].J Strength Cond Res,2006,20(2):396-399.
[18]KRIEGER J W.Single versus multiple sets of resistance exercise:a meta-regression[J].J Strength Cond Res,2009,23(6):1890-1901.
[19]MARSHALL P W,MCEWEN M,ROBBINS D W.Strength and neuromuscular adaptation following one,four,and eight sets of high intensity resistance exercise in trained males[J].Eur J Appl Physiol,2011,111(12):3007-3016.
[20]NACLERIO F,FAIGENBAUM A D,LARUMBE-ZABALA E,et al.Effects of different resistance training volumes on strength and power in team sport athletes[J].J Strength Cond Res,2013,27(7):1832-1340.
[21]AKIMA H,SAITO A.Activation of quadriceps femoris including vastus intermedius during fatiguing dynamic knee extensions[J].Eur J Appl Physiol,2013,113(11):2829-2840.
[22]ANDERSEN J L,AAGAARD P.Effects of strength training on muscle fiber types and size;consequences for athletes training for high-intensity sport[J].Scand J Med Sci Sports,,2010,20 Suppl 2:32-38.
[23]GABRIEL D A,KAMEN G,FROST G.Neural adaptations to resistive exercise:mechanisms and recommendations for training practices[J].Sports medicine,2006,36(2):133-149.
[24]IZQUIERDO M,IBANEZ J,GONZALEZ-BADILLO J J,et al.Differential effects of strength training leading to failure versus not to failure on hormonal responses,strength,and muscle power gains[J].J Appl Physiol(1985),2006,100(5):1647-1656.
[25]FOLLAND J P,WILLIAMS A G.The adaptations to strength training:morphological and neurological contributions to increased strength[J].Sports medicine,2007,37(2):145-168.
[26]IZQUIERDO-GABARREN M,GONZALEZ DE TXABARRI EXPOSITO R,GARCIA-PALLARES J,et al.Concurrent endurance and strength training not to failure optimizes performance gains[J].Med Sci Sports Exerc,2010,42(6):1191-1191.
[27]DAVIES T,ORR R,HALAKI M,et al.Effect of Training Leading to Repetition Failure on Muscular Strength:A Systematic Review and Meta-Analysis[J].Sports medicine,2016,46(4):487-502.
[28]SAMPSON J A,GROELLER H.Is repetition failure critical for the development of muscle hypertrophy and strength?[J].Scand J Med Sci Sports,2016,26(4):375-383.
[29]COOK S B,MURPHY B G,LABARBERA K E.Neuromuscular function after a bout of low-load blood flow-restricted exercise[J].Med Sci Sports Exerc,2013,45(1):67-74.
[30]MIJNARENDS D M,MEIJERS J M,HALFENS R J,et al.Validity and reliability of tools to measure muscle mass,strength,and physical performance in community-dwelling older people:a systematic review[J].J Am Med Dir Assoc,2013,14(3):170-178.
[31]DUCHATEAU J,SEMMLER J G,ENOKA R M.Training adaptations in the behavior of human motor units[J].J Appl Physiol(1985),2006,101(6):1766-1775.
[32]ADAM A,DE LUCA C J.Recruitment order of motor units in human vastus lateralis muscle is maintained during fatiguing contractions[J].J Neurophysiol,2003,90(5):2919-27.
[33]MITCHELL C J,CHURCHWARD-VENNE T A,WEST D W,et al.Resistance exercise load does not determine training-mediated hypertrophic gains in young men[J].J Appl Physiol(1985),2012,113(1):71-77.
[34]SCHOENFELD B J,PETERSON M D,OGBORN D,et al.Effects of Low-vs.High-Load Resistance Training on Muscle Strength and Hypertrophy in Well-Trained Men[J].J Strength Cond Res,2015,29(10):2954-2963.
[35]MUNN J,HERBERT R D,HANCOCK M J,et al.Resistance training for strength:effect of number of sets and contraction speed[J].Med Sci Sports Exerc,2005,37(9):1622-1626.
[36]DUCHATEAU J,ENOKA R M.Human motor unit recordings:origins and insight into the integrated motor system[J].Brain Res,2011,1409:42-61.
[37]GRUBER M,GRUBER S B,TAUBE W,et al.Differential effects of ballistic versus sensorimotor training on rate of force development and neural activation in humans[J].J Strength Cond Res,2007,21(1):274-282.
[38]KAMEN G,KNIGHT C A.Training-related adaptations in motor unit discharge rate in young and older adults[J].J Gerontol A Biol Sci Med Sci,2004,59(12):1334-1338.
[39]GORDON N F,SCOTT C B,LEVINE B D.Comparison of single versus multiple lifestyle interventions:are the antihypertensive effects of exercise training and diet-induced weight loss additive?[J].Am J Cardiol,1997,79(6):763-767.
[40]AHTIAINEN J P,HAKKINEN K.Strength athletes are capable to produce greater muscle activation and neural fatigue during highintensity resistance exercise than nonathletes[J].J Strength Cond Res,2009,23(4):1129-1134.
[2]KRAEMER W J,ADAMS K,CAFARELLI E,et al.American College of Sports Medicine position stand.Progression models in resistance training for healthy adults[J].Med Sci Sports Exerc,2002,34(2):364-380.
[3]RICHENS B,CLEATHER D J.The relationship between the number of repetitions performed at given intensities is different in endurance and strength trained athletes[J].Biol Sport,2014,31(2):157-161.
[4]SHIMANO T,KRAEMER W J,SPIERING B A,et al.Relationship between the number of repetitions and selected percentages of one repetition maximum in free weight exercises in trained and untrained men[J].J Strength Cond Res,2006,20(4):819-823.
[5]WILLARDSON J M.The application of training to failure in periodized multiple-set resistance exercise programs[J].J Strength Cond Res,2007,21(2):628-631.
[6]SALE D G.Influence of exercise and training on motor unit activation[J].Exerc Sport Sci Rev,1987,15:95-151.
[7]VAN DEN TILLAAR R,ETTEMA G.The“sticking period”in a maximum bench press[J].J Sports Sci,2010,28(5):529-535.
[8]沙晓林,马继政,牛洁,张爱军.抗阻力训练计划的设计[J].南京体育学院学报(自然科学版),2007(2):30-33.
[9]杨红春,马继政.最大动量模糊极点训练爆发力的理论依据[J].南京体育学院学报(自然科学版),2002(2):10-13.
[10]SUNDSTRUP E,JAKOBSEN M D,ANDERSEN C H,et al.Muscle activation strategies during strength training with heavy loading vs.repetitions to failure[J].J Strength Cond Res,2012,26(7):1897-903.
[11]DRINKWATER E J,LAWTON T W,LINDSELL R P,et al.Training leading to repetition failure enhances bench press strength gains in elite junior athletes[J].J Strength Cond Res,2005,19(2):382-388.
[12]RONNESTAD B R,NYGAARD H,RAASTAD T.Physiological elevation of endogenous hormones results in superior strength training adaptation[J].Eur J Appl Physiol,2011,111(9):2249-2259.
[13]沙晓林,马继政.抗阻力训练强度与肌纤维适应[J].湖北体育科技,2007,01:57-59.
[14]赵年生,马继政,程广振.力量训练急性和慢性损伤的研究进展[J].南京体育学院学报(自然科学版),2012,01:158-160.
[15]WILLARDSON J M,BURKETT L N.The effect of rest interval length on the sustainability of squat and bench press repetitions[J].J Strength Cond Res,2006,20(2):400-403.
[16]PETERSON M D,RHEA M R,ALVAR B A.Applications of the dose-response for muscular strength development:a review of meta-analytic efficacy and reliability for designing training prescription[J].J Strength Cond Res,2005,19(4):950-8.
[17]WILLARDSON J M,BURKETT L N.The effect of rest interval length on bench press performance with heavy vs.light loads[J].J Strength Cond Res,2006,20(2):396-399.
[18]KRIEGER J W.Single versus multiple sets of resistance exercise:a meta-regression[J].J Strength Cond Res,2009,23(6):1890-1901.
[19]MARSHALL P W,MCEWEN M,ROBBINS D W.Strength and neuromuscular adaptation following one,four,and eight sets of high intensity resistance exercise in trained males[J].Eur J Appl Physiol,2011,111(12):3007-3016.
[20]NACLERIO F,FAIGENBAUM A D,LARUMBE-ZABALA E,et al.Effects of different resistance training volumes on strength and power in team sport athletes[J].J Strength Cond Res,2013,27(7):1832-1340.
[21]AKIMA H,SAITO A.Activation of quadriceps femoris including vastus intermedius during fatiguing dynamic knee extensions[J].Eur J Appl Physiol,2013,113(11):2829-2840.
[22]ANDERSEN J L,AAGAARD P.Effects of strength training on muscle fiber types and size;consequences for athletes training for high-intensity sport[J].Scand J Med Sci Sports,,2010,20 Suppl 2:32-38.
[23]GABRIEL D A,KAMEN G,FROST G.Neural adaptations to resistive exercise:mechanisms and recommendations for training practices[J].Sports medicine,2006,36(2):133-149.
[24]IZQUIERDO M,IBANEZ J,GONZALEZ-BADILLO J J,et al.Differential effects of strength training leading to failure versus not to failure on hormonal responses,strength,and muscle power gains[J].J Appl Physiol(1985),2006,100(5):1647-1656.
[25]FOLLAND J P,WILLIAMS A G.The adaptations to strength training:morphological and neurological contributions to increased strength[J].Sports medicine,2007,37(2):145-168.
[26]IZQUIERDO-GABARREN M,GONZALEZ DE TXABARRI EXPOSITO R,GARCIA-PALLARES J,et al.Concurrent endurance and strength training not to failure optimizes performance gains[J].Med Sci Sports Exerc,2010,42(6):1191-1191.
[27]DAVIES T,ORR R,HALAKI M,et al.Effect of Training Leading to Repetition Failure on Muscular Strength:A Systematic Review and Meta-Analysis[J].Sports medicine,2016,46(4):487-502.
[28]SAMPSON J A,GROELLER H.Is repetition failure critical for the development of muscle hypertrophy and strength?[J].Scand J Med Sci Sports,2016,26(4):375-383.
[29]COOK S B,MURPHY B G,LABARBERA K E.Neuromuscular function after a bout of low-load blood flow-restricted exercise[J].Med Sci Sports Exerc,2013,45(1):67-74.
[30]MIJNARENDS D M,MEIJERS J M,HALFENS R J,et al.Validity and reliability of tools to measure muscle mass,strength,and physical performance in community-dwelling older people:a systematic review[J].J Am Med Dir Assoc,2013,14(3):170-178.
[31]DUCHATEAU J,SEMMLER J G,ENOKA R M.Training adaptations in the behavior of human motor units[J].J Appl Physiol(1985),2006,101(6):1766-1775.
[32]ADAM A,DE LUCA C J.Recruitment order of motor units in human vastus lateralis muscle is maintained during fatiguing contractions[J].J Neurophysiol,2003,90(5):2919-27.
[33]MITCHELL C J,CHURCHWARD-VENNE T A,WEST D W,et al.Resistance exercise load does not determine training-mediated hypertrophic gains in young men[J].J Appl Physiol(1985),2012,113(1):71-77.
[34]SCHOENFELD B J,PETERSON M D,OGBORN D,et al.Effects of Low-vs.High-Load Resistance Training on Muscle Strength and Hypertrophy in Well-Trained Men[J].J Strength Cond Res,2015,29(10):2954-2963.
[35]MUNN J,HERBERT R D,HANCOCK M J,et al.Resistance training for strength:effect of number of sets and contraction speed[J].Med Sci Sports Exerc,2005,37(9):1622-1626.
[36]DUCHATEAU J,ENOKA R M.Human motor unit recordings:origins and insight into the integrated motor system[J].Brain Res,2011,1409:42-61.
[37]GRUBER M,GRUBER S B,TAUBE W,et al.Differential effects of ballistic versus sensorimotor training on rate of force development and neural activation in humans[J].J Strength Cond Res,2007,21(1):274-282.
[38]KAMEN G,KNIGHT C A.Training-related adaptations in motor unit discharge rate in young and older adults[J].J Gerontol A Biol Sci Med Sci,2004,59(12):1334-1338.
[39]GORDON N F,SCOTT C B,LEVINE B D.Comparison of single versus multiple lifestyle interventions:are the antihypertensive effects of exercise training and diet-induced weight loss additive?[J].Am J Cardiol,1997,79(6):763-767.
[40]AHTIAINEN J P,HAKKINEN K.Strength athletes are capable to produce greater muscle activation and neural fatigue during highintensity resistance exercise than nonathletes[J].J Strength Cond Res,2009,23(4):1129-1134.