Research in women (18) show that they are not exceptions to the rule where the amount of work is a potent stimulator of hypertrophy. Hisaeda investigated the influence of two different modes of resistance training on muscle cross-sectional area (CSA) in females. Groups were randomly divided into groups. One group used of 4-5 sets of 15-20 RM (repetition maximum) with sufficient rest between sets, while the other used 8-9 sets of 4-6RM. At the end of training period muscle CSA was measured at 30, 50 and 70% of femur length. After training, the sum of the muscle CSA change had significantly increased in both groups: 3.3 +/- 0.7% for 15-20RM group 3.6 +/- 1.1% for 4-6RM group.
4-5x15-20RM = 60-100 reps
versus
8-9x4-6RM = 24-54 reps
et les résultats obtenus sont les memes en dépit de la différence énorme de volume ou de rep range. L'explication c'est la théorie du déficit d'énergie. Du moment qu'on arrive au meme niveau de déplétion (meme TTI) on a le meme degré de growth ! C'est pourquoi une seule série peut suffir, voire meme peutêtre une seule rep comme je le teste en ce moment.