par Vincent le 14/03/2005 21h56
The Low-Rep group used their 3-5RM for four sets with 3 min rest between sets and exercises.
· The Intermediate-Rep group used their 9-11RM for three sets with 2 min rest.
· The High-Rep group used their 20-28 RM for two sets with 1 min rest.
During the study, the resistance was progressively increased as subjects were able to perform more reps in order to ensure subjects were always using their true RM for each rep range.
So what happened? Did the type-I fibers increase most in the high-rep group? Did only the type-II fibers hypertrophy in the low rep group? If you believe you must do high reps for type-I fibers to grow and low reps for type-II fibers to grow then that’s exactly what should have happened!
On the other hand, if hypertrophy is a matter of load, and all fibers hypertrophy in response to increasing load, then hypertrophy should go up as load goes up. In other words the group that lifted the heaviest relative weight should have experienced the greatest amount of hypertrophy in ALL fiber types irrespective of the number of reps (within reason). And that is exactly what happened.
Here is a breakdown of the hypertrophy caused by each rep range. [Remember, each group trained to failure regardless of RM used so muscular fatigue was equal between groups.]
High-Rep (20-28RM)
Type-I
· pre = 3894 post = 4297 (10.3% increase)
Type-IIA
· pre = 5217 post = 5633 (8.0% increase)
Type-IIB
· pre = 4564 post = 5181 (13.5% increase)
Med-Rep (9-11RM)
Type-I
· pre = 4155 post = 4701 (13.1% increase)
Type-IIA
· pre = 5238 post = 6090 (16.3% increase)
Type-IIB
· pre = 4556 post = 5798 (27.3% increase)
Low-Rep (3-5RM)
Type-I
· pre = 4869 post = 5475 (12.4% increase)
Type-IIA
· pre = 5615 post = 6903 (22.9% increase)
Type-IIB
· pre = 4926 post = 6171 (25.3% increase)
Gagner du muscle : Progressive Resistance
Perdre du gras : Input < Output
Strict Curl 1x58kg
Bakawa shinanakya naoranai
Les idiots ne guerrissent qu'en mourant.