Research article, J Sport Sci Med
نویسندگان
چکیده
The purpose of the present study was to evaluate muscular adaptations between heavyand moderate-load resistance training (RT) with all other variables controlled between conditions. Nineteen resistance-trained men were randomly assigned to either a strength-type RT routine (HEAVY) that trained in a loading range of 2-4 repetitions per set (n = 10) or a hypertrophy-type RT routine (MODERATE) that trained in a loading range of 8-12 repetitions per set (n = 9). Training was carried out 3 days a week for 8 weeks. Both groups performed 3 sets of 7 exercises for the major muscle groups of the upper and lower body. Subjects were tested preand post-study for: 1 repetition maximum (RM) strength in the bench press and squat, upper body muscle endurance, and muscle thickness of the elbow flexors, elbow extensors, and lateral thigh. Results showed statistically greater increases in 1RM squat strength favoring HEAVY compared to MODERATE. Alternatively, statistically greater increases in lateral thigh muscle thickness were noted for MODERATE versus HEAVY. These findings indicate that heavy load training is superior for maximal strength goals while moderate load training is more suited to hypertrophy-related goals when an equal number of sets are performed between
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Author Information Nike Sport Research Laboratory, Beaverton, Oregon, USA Source of funding for the original study: German Federal Institute of Sports Science. Correspondence about the original article: Eric Eils, PhD, Institute of Sport Science, Motion Science, University of Münster, Horstmarer Landweg 62b, 48149 Münster, Germany (eils@uni‐muenster.de). Sponsorship for the Journal Club is prov...
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