- 著者
- Hayao Ozaki Takashi Abe Alan E. Mikesky Akihiro Sakamoto Shuichi Machida Hisashi Naito
- 出版者
- 一般社団法人日本体力医学会
- 雑誌
- The Journal of Physical Fitness and Sports Medicine (ISSN:21868131)
- 巻号頁・発行日
- vol.4, no.1, pp.43-51, 2015-03-25 (Released:2015-03-23)
- 参考文献数
- 69
- 被引用文献数
- 2 13
This paper reviews the existing literature about muscle hypertrophy resulting from various types of training to document the significance of mechanical and metabolic stresses, and to challenge the conventional ideas of achieving hypertrophy that exclusively rely on high-load resistance training. Low-load resistance training can induce comparable hypertrophy to that of high-load resistance training when each bout or set is performed until lifting failure. This is attributable to the greater exercise volume and metabolic stress achieved with low-load exercise at lifting failure, which, however, results in a prolonged exercise bout. Endurance exercises (walking and cycling) at moderate intensity are also capable of eliciting muscle hypertrophy, but at much slower rates (months rather than weeks) in limited muscle or age groups. Blood flow restriction (BFR) in working muscles, however, accelerates the development of metabolic fatigue, alleviating the time consuming issue associated with low-load or endurance training. These alternative training methods, however, cannot completely replace conventional high-load resistance training, which provides superior strength gain as well as performance improvement even for trained individuals. The alternative approaches, therefore, may be considered for those who are less enthusiastic or under certain medical conditions, or who have limited or no access to proper equipment. However, people should be aware that low-load resistance training or endurance training entails substantial effort and/or discomfort at lifting failure or with BFR. Understanding the advantages and disadvantages of each method will help in assigning the most suitable training program for each client’s goals and needs.
- 著者
- Akihiro Sakamoto Peter James Sinclair Hisashi Naito
- 出版者
- 一般社団法人日本体力医学会
- 雑誌
- The Journal of Physical Fitness and Sports Medicine (ISSN:21868131)
- 巻号頁・発行日
- vol.5, no.2, pp.153-166, 2016-05-25 (Released:2016-05-14)
- 参考文献数
- 73
- 被引用文献数
- 8
Isoinertial resistance is imposed during natural human dynamics, where muscles contract at varying velocities and joint angles. In many sports, the ability to produce greater force at faster speed is essential for successful outcomes. Hence, power training under isoinertial resistance (e.g., body mass, weights or flywheel, etc.) provides event-specific adaptive stimuli. Conventional power training consists of a combination of strength-oriented (> 70% 1RM) and speed-oriented (< 30% 1RM, e.g., plyometrics) methods, with the aim of being able to overcome variable external loadings across a range of velocities. An alternative maximum power output training (Pmax training, 30-70% 1RM) has been found to elicit equivalent or greater effectiveness compared to the conventional methods. It is, however, difficult to precisely reproduce the prescribed intensities, given several concerns associated with 1RM testing and the variable accuracies of the repetition-intensity or velocity-intensity relationship. No matter what level of resistance is assigned to an exercise, it is far more important to exert as much effort (or fastest concentric speed) as possible per repetition, otherwise, the training effects are reduced. At light intensities, however, a large portion of the concentric phase is spent in deceleration for the subsequent phase transition, which may limit effort. Making projectile motions, therefore, are necessary. The utilization of stretch-shortening cycle effects, with increased power ability, may give a further training edge. Coaches and trainees should be aware that successful movements in power training are defined as greater acceleration, speed and displacement for every repetition, rather than simply neat form or smooth repetitiveness.