- Liittynyt
- 17.8.2006
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- 15 356
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- 34
Tuossa ainakin suurin osa. Tsekkasin ainakin kymmenen riviä ja luvut täsmää. (lähde- The dose-response relationship between resistance trainingvolume and muscle hypertrophy: There are still doubtsSamuel L. Buckner, Enrique N. Moreno, Holly T. Baxter)
| Reference/Condition | Study Sample (included) | Sample Size Per Condition | Muscle Site Measured (%) | # Of Weeks | Weekly Sets for Quads | Pre MTH (SD) cm | Post MTH (SD) cm | Change in cm |
|---|---|---|---|---|---|---|---|---|
| Melville (DAA) | 19 | n = 10 | Vastus lateralis (50%) | 12 | Phase 1: 13 sets, Phase 2: 12 sets, Phase 3: 8-13 sets | 2.6 (0.47) | 2.71 (0.46) | 0.11 |
| Melville (DAA) | 19 | n = 10 | Vastus intermedius (50%) | 12 | - | 2.01 (0.46) | 2.05 (0.46) | 0.04 |
| Pearson (FAST) | 13 | n = 13 | Anterior thigh (40%) | 8 | Weeks 1-4: 6 sets, Weeks 5-8: 8 sets + additional bilateral lower body exercise | 6.6 (0.9) | 6.9 (0.9) | 0.3 |
| Pearson (FAST) | 13 | n = 13 | Anterior thigh (60%) | 8 | - | 5.2 (0.9) | 5.5 (0.9) | 0.3 |
| Pearson (SLOW) | 13 | n = 13 | Anterior thigh (40%) | 8 | 36 sets, 9 sets | 6.7 (0.9) | 6.9 (0.9) | 0.2 |
| Pearson (SLOW) | 13 | n = 13 | Anterior thigh (60%) | 8 | - | 5.5 (0.9) | 5.6 (1.0) | 0.1 |
| Schoenfeld (1 set) | 34 | n = 11 | Rectus femoris (50%) | 8 | - | 5.97 (0.67) | 6.17 (0.55) | 0.2 |
| Schoenfeld (1 set) | 34 | n = 11 | Vastus lateralis (50%) | 8 | - | 5.75 (0.6) | 6.04 (0.63) | 0.29 |
| Schoenfeld (3 set) | 34 | n = 12 | Rectus femoris (50%) | 8 | 27 sets, 45 sets | 5.79 (0.81) | 6.1 (0.87) | 0.31 |
| Schoenfeld (3 set) | 34 | n = 12 | Vastus lateralis (50%) | 8 | - | 5.79 (0.8) | 6.25 (0.7) | 0.46 |
| Schoenfeld (5 set) | 34 | n = 11 | Rectus femoris (50%) | 8 | - | 5.44 (0.34) | 6.12 (0.45) | 0.68 |
| Schoenfeld (5 set) | 34 | n = 11 | Vastus lateralis (50%) | 8 | - | 5.24 (0.62) | 5.96 (0.58) | 0.72 |
| Schoenfeld (TRAD) | 27 | n = 13 | Anterior thigh (50%) | 8 | 18 sets, 27 sets | 5.8 (1.1) | 6.1 (0.9) | 0.28 |
| Schoenfeld (TRAD) | 27 | n = 13 | Lateral thigh (50%) | 8 | - | 5.5 (0.9) | 6.0 (0.8) | 0.45 |
| Schoenfeld (ISO) | 27 | n = 14 | Anterior thigh (50%) | 8 | - | 6.0 (0.9) | 6.5 (0.9) | 0.48 |
| Schoenfeld (ISO) | 27 | n = 14 | Lateral thigh (50%) | 8 | - | 5.8 (0.9) | 6.2 (0.9) | 0.41 |
| Schoenfeld (SHORT) | 23 | n = 12 | Anterior thigh (50%) | 8 | - | 5.25 (0.53) | 5.61 (0.56) | 0.36 |
| Schoenfeld (SHORT) | 23 | n = 12 | Vastus lateralis (50%) | 8 | - | 3.59 (0.43) | 3.95 (0.46) | 0.36 |
| Schoenfeld (LONG) | 23 | n = 11 | Anterior thigh (50%) | 8 | - | 5.35 (0.65) | 6.06 (0.58) | 0.71 |
| Schoenfeld (LONG) | 23 | n = 11 | Vastus lateralis (50%) | 8 | - | 3.58 (0.58) | 3.99 (0.65) | 0.41 |
| Schoenfeld (LL) | 18 | n = 9 | Quadriceps femoris (50%) | 8 | 27 sets, First 6 weeks: 16-24 sets, Last 2 weeks: 12-18 sets | 5.46 (1.09) | 5.98 (0.92) | 0.52 |
| Schoenfeld (HL) | 18 | n = 9 | Quadriceps femoris (50%) | 8 | - | 5.71 (0.42) | 6.23 (0.52) | 0.52 |
| Schwanbeck (freeweight) | 36 | n = 18 | Quadriceps | 8 | - | 5.6 (0.7) | 5.9 (0.7) | 0.3 |
| Schwanbeck (machine) | 36 | n = 18 | Quadriceps | 8 | - | 5.9 (0.5) | 6.2 (0.5) | 0.3 |
| Wilson (placebo) | 20 | n = 9 | Quadriceps femoris | 12 | Phase 1: 13 sets, Phase 2: 12 sets, Phase 3: 8-13 sets | 5.02 (0.21) | 52.6 (0.21) | 0.24 |
| Wilson (HMB) | 20 | n = 11 | Quadriceps femoris | 12 | - | 5.02 (0.21) | 57.4 (0.21) | 0.72 |
| Zaroni (SPLIT) | 18 | n = 9 | Vastus lateralis (50%) | 8 | 15 sets | 4.55 (0.33) | 4.79 (0.28) | 0.24 |
| Zaroni (TOTAL) | 18 | n = 9 | Vastus lateralis (50%) | 8 | - | 4.76 (0.43) | 5.22 (0.32) | 0.46 |
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