Lihasmassi kasvatamiseks sobivad kerged raskused
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On 8/15/2010 at 18:40, AlanBStard ütles:
Lihaste kasvu on uuritud aastakümneid ja sellist revolutsiooni valdkonnas oodata ei ole. Ma ei hakka praegu järgi uurima kas selline mahukas jõuvastupidavustreening tõesti ka lihasmassi annab, aga selge on et ta annab lihase, mis suudab seda milleks teda treeniti – nõrga aga pika töövõimega lihase, kasvuga valdavalt sarkoplasma arvelt. Selline lihas on välimuselt pehme ehk mitte eriti ilus, seda ka madala neuromuskulaarse toonuse tõttu.
Samas ei keela keegi võidetud töövõimet edaspidi jõutreeninguks kasutada.
aastakümneid uuritud, aga ju ei ole piisavalt , ja ise ka – uuri ikka, ära jää paigale
https://www.sciencedaily.com/releases/2016/07/160712094259.htm
In conclusion, high- and low-repetition (low and high load, respectively) training paradigms elicit a comparable stimulus for the accretion of skeletal muscle mass when resistance exercise is performed until volitional failure. The current findings taken together with previous reports (1, 20,28) show that these effects are not contingent upon training status or study design. Increases in lean body mass, as an indirect measure of muscle mass, and muscle fiber CSA, a direct measure of muscle area, occurred in both LR and HR groups with no differences between groups. There was a significant increase in 1RM strength for the leg press, knee extension, and shoulder press exercises, again with no differences between groups. While 1RM bench press increased in both groups, it increased to a greater extent in the LR group. We speculate that because the participants in the HR group performed greater volume, they were able to exercise until volitional failure, which allowed for maximal activation of their motor units and ultimately led to the similar increases in muscle strength and hypertrophy seen in the LR group
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