Jan 10th Content Flashcards
Idea for Previous RT Volume Influencing Adaptive Reponses
Previous training history sets what stimulus is necessary to induce an anabolic response in the muscle tissue
Is 4 sets to failure maximal?
3-5 is optimal
If you habitually perform 8 sets to failure, is 4 sets no longer effective?
Those who habitual do 4, do not gain anything from doing extra sets; can also be harmful to connective tissue
Muscle Hypertrophy Response Is affected by Previous Resistance Training Volume in Trained Individuals suggested
proper manipulation of RT variables can optimize muscle hypertrophic response
Purpose of Muscle Hypertrophy Response Is affected by Previous Resistance Training Volume in Trained Individuals study
compare effects of protocols with standardized vs. individualized RT volume on muscle hypertrophy in trained individuals
Results of Muscle Hypertrophy Response Is affected by Previous Resistance Training Volume in Trained Individuals study
individualized protocol significantly higher in changes of vastus lateralis
Purpose of Crescent pyramid and drop-set systems study
compare effects of crescent pyramid and drop-set with traditional equalized total training volume
Traditional training sets in Crescent pyramid and drop-set systems study
75% 1 RM in unilateral leg press and extension; 3-5 x 6-12
Crescent training in Crescent pyramid and drop-set systems study
Load increased and reps reduced after each set
15 reps @ 65%
12 reps @ 70%
10 reps @ 75%
… and so on
Drop-set training in Crescent pyramid and drop-set systems study
sets to failure, performed up to two drop sets after initial failure
Results for Crescent pyramid and drop-set systems study
improved muscle CSA for all, between subject variability lower, crescent and drop-sets did not promote greater strength gains
