Er ikke sikker på at jeg nødvendigvis vil gå tilbake til å kjøre 5-splitt på bakgrun avden "artikelen" der.
Slik jeg ser det er det et essensielt problem med alle studene som nevnes. Ingen av forsøkspersonene var styrketrente. I to av studene det refferes til var forsøkspersonene utrente menn og kvinner, og i den siste var det barn.
Det virker også som forfatteren har kjørrt copy paste på bakgrunn av sammendragene til studien.
Problemene med sammendrag er at det ofte er begrenset med informasjon til oss lesere. I studie en f.eks står det ikke noe om varigheten på treningsintervensjonen. Vi får faktisk heller ikke vite om øvelsesutvalget er det samme for begge gruppene (det er naturlig å anta dette, men vi vet ikke). I studie nr 2 vet vi at intervensjonen varer i 8 uker, men i denne studien målet kun styrke i form av 6RM, og ikke økning i muskelmasse. Det er ganske mange som mener at når man er utrent vil mesteparten av den økningen i styrke vi opplever være såkalt neural adaptasjon. Det kan da tenkes at den neurale adaptasjon ikke er nevneverdig forsjellig mellom å utføre en øvelse 1 sett x 3 pr uke, og 3 sett x 1 pr uke.
Studie nr 3 er ganske irrelevant siden den er gjort på barn.
Nå har ikke jeg noen spesiel oppfatning av hva som er rett eller galt her, men det er en del ting man bør være klar over når man danner seg oppfattninger på bakrunn av "artikkler" og sammendrag.
Jeg kan legge ved sammendragene som det henvises til, slik at det kan se om jeg har misset noe
J Strength Cond Res. 2007 Feb;21(1):204-7.
Effect of short-term equal-volume resistance training with different workout frequency on muscle mass and strength in untrained men and women.
Candow DG, Burke DG.
School of Human Kinetics, Laurentian University, Sudbury, Ontario, Canada.
dcandow@laurentian.caAbstract
Changes in muscle mass and strength will vary, depending on the volume and frequency of training. The purpose of this study was to determine the effect of short-term equal-volume resistance training with different workout frequency on lean tissue mass and muscle strength. Twenty-nine untrained volunteers (27-58 years; 23 women, 6 men) were assigned randomly to 1 of 2 groups: group 1 (n = 15; 12 women, 3 men) trained 2 times per week and performed 3 sets of 10 repetitions to fatigue for 9 exercises, group 2 (n = 14; 11 women, 3 men) trained 3 times per week and performed 2 sets of 10 repetitions to fatigue for 9 exercises. Prior to and following training, whole-body lean tissue mass (dual energy x-ray absorptiometry) and strength (1 repetition maximum squat and bench press) were measured. Both groups increased lean tissue mass (2.2%), squat strength (28%), and bench press strength (22-30%) with training (p < 0.05), with no other differences. These results suggest that the volume of resistance training may be more important than frequency in developing muscle mass and strength in men and women initiating a resistance training program
A comparison of once versus twice per week training on leg press strength in women
J Burt, R Wilson, and J M Willardson J Sports Med Phys Fitness 2007 Mar 47. 1. p.13-7
AIM: The purpose of this study was to compare strength differences between 2 groups of untrained women, who performed a single set of the leg press exercise once or twice per week.METHODS: Twenty-one women were divided randomly into 2 groups: Group 1 (n=10) performed a single set of the leg press exercise once per week, while Group 2 (n=11) performed a single set of the leg press exercise twice per week for a period of 8 weeks. Throughout the duration of the study, an amount of resistance was utilized that allowed for a single set of 6 to 10 repetitions to muscular failure. At the conclusion of the study, subjects were tested for their 6-RM strength. A 2x2 ANOVA was used to compare strength differences. The a level was set at 0.05 in order for differences to be considered significant.RESULTS: The 2x2 ANOVA demonstrated that strength increases were significant between tests (P=0.0001), but not significant between groups (P=0.757). CONCLUSIONS: These results indicate that performing a single set of the leg press once or twice per week results in statistically similar strength gains in untrained women
Res Q Exerc Sport. 2002 Dec;73(4):416-24.
Comparison of 1 and 2 days per week of strength training in children.
Faigenbaum AD, Milliken LA, Loud RL, Burak BT, Doherty CL, Westcott WL.
Department of Exercise Science and Physical Education, University of Massachusetts-Boston, 02125, USA.
avery.faigenbaum@umb.eduAbstract
The purpose of this study was to compare the effects of 1 and 2 days per week of strength training on upper body strength, lower body strength, and motor performance ability in children. Twenty-one girls and 34 boys between the ages of 7.1 and 12.3 years volunteered to participate in this study. Participants strength trained either once per week (n = 22) or twice per week (n = 20) for 8 weeks at a community-based youth fitness center. Each training session consisted of a single set of 10-15 repetitions on 12 exercises using child-size weight machines. Thirteen children who did not strength train served as age-matched controls. One repetition maximum (1RM) strength on the chest press and leg press, handgrip strength, long jump, vertical jump, and flexibility were assessed at baseline and posttraining. Only participants who strength trained twice per week made significantly greater gains in 1RM chest press strength, compared to the control group (11.5 and 4.4% respectively, p < .05). Participants who trained once and twice per week made gains in 1RM leg press strength (14.2 and 24.7%, respectively) that were significantly greater than control group gains (2.4%). On average, participants who strength trained once per week achieved 67% of the 1RM strength gains. No significant differences between groups were observed on other outcome measures. These findings support the concept that muscular strength can be improved during the childhood years and favor a training frequency of twice per week for children participating in an introductory strength training program
PS: Det er faktisk publisert minst to meta analyser som begge antuder at hos trente individer vil man opplever større fremgang ved høy frekvens enn lav (3 vs.2)
PS2: Det her ble et langt om meningsløst innlegg, som sikkert ingen gidder å lese
