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Improving muscle strength and size: the importance of training volume, intensity, and status

Gerald T. Mangine ; Exercise Science and Sport Management, Kennesaw State University, Kennesaw, Georgia
Jay R. Hoffman orcid id orcid.org/0000-0002-5696-4605 ; Institute of Exercise Physiology and Wellness, University of Central Florida, Orlando, Florida
David H. Fukuda ; Institute of Exercise Physiology and Wellness, University of Central Florida, Orlando, Florida
Jeffrey R. Stout ; Institute of Exercise Physiology and Wellness, University of Central Florida, Orlando, Florida
Nicholas A. Ratamess ; Health & Exercise Science, The College of New Jersey, Ewing, New Jersey


Puni tekst: engleski pdf 791 Kb

str. 131-138

preuzimanja: 2.119

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Sažetak

Increases in muscle size and strength are influenced by the mechanical and metabolic stresses imposed by resistance training. Mechanical stress is induced by the use of high-intensity training and it is believed
it activates a larger percentage of muscle fibers. Conversely, metabolic stress is generated by high training volumes with moderate intensities using short rest intervals. This training paradigm results in greater fatigue and potentially stimulates a greater anabolic hormone response to exercise. Although evidence exists for both strategies, it still remains inconclusive whether one training paradigm is more advantageous than the other regarding muscle hypertrophy development. In untrained adults, the novelty of most resistance training programs may be sufficient to promote hypertrophy and strength gains, whereas greater training intensity may be more beneficial for trained adults. However, the body of well-designed research in this advanced population is limited. Therefore, the purpose of this brief review is to discuss the merits and limitations of the current evidence.

Ključne riječi

hypertrophy, endocrine response, resistance exercise

Hrčak ID:

150538

URI

https://hrcak.srce.hr/150538

Posjeta: 3.289 *