If you pump iron in the gym with the goal of making muscles, you may wonder how you can amplify muscle growth. In the manual, we’ll see the latest research on tearing and maximizing muscle construction potential. There is a way to fine -tune your education to get better results. Recently, researchers have focused on how training adjustments affect the regional hypertrophy (muscles at different perspectives). Let’s look at the research.
research
A study Post Scandinavian sports medicine and scientific journalThe researchers wanted to determine how the 9 -week resistance training program affects muscle growth with high loads and repeatedly low or load and high repetitions. Researchers also wanted to understand how muscle growth occurred in the hamstring head. Hamping is a big leg muscles such as thighs.
Research method
The study included 45 participants who were already physically active but did not have a weight training for hamstring at the beginning of the study. Participants were divided into three groups: high load (HL), low load and blood flow limit (LL-BFR) and control (Con).
The research method is as follows.
- HL and LL-BFR groups are shifted stiff legs and front squats or front squats or front squats Sitting leg extension and sitting leg curl.
- The HL Group gradually increased strength as it completed the maximum of 12 leaves.
- The LL-BFR group performed 30 maximum exercises, while arterial obstruction pressure is applied to the thighs. The idea is to simulate the effects of training with higher loads while using only lighter weights.
- The Control (Con) resumed normal physical activity without further resistance training.
- Researchers used freestyle 3D ultrasound to evaluate the change in muscles and tendons.
result
Researchers saw three muscles of hamstrings (back thighs).
- castle -Semitendinosus
- SM -Semimembranosus
- Bf -Long hair hair
The results are as follows:
- The high -load group has significantly increased ST volume and improved knee flexion strength. Compared to the control group, SM did not make a noticeable change.
- Lower blood flow groups have experienced smaller and less significant intensity, but SM volume has increased significantly. Compared to the control group, there was no noticeable change in BF or ST.
- The controls did not experience the improvement of muscle strength or the significant changes in muscle volume.
- None of the group has changed the ST tendon volume.
The researchers reported that there was a big difference between the participants, and some were more balanced in the three parts of the hamstring muscles in ST, BF, or ST.
Takeout
This is a small -scale study for nine weeks, but the result is that the high load program induces the selective muscle growth of the anti -tendinos, while the lower loads promote the muscle growth of the anti -Mimimeranos along with the bloodstream restrictions.
Regarding high staff, this study shows complexity and nuances in various parts of the muscles. Over time, more studies are required for high repetitive and low load repetition and high loads when building certain parts of larger muscle groups.
Takeout is that muscle construction is more complicated between individuals and other parts of certain muscles. The control group without resistance did not experience the strength of muscle size or the improvement of serious change. Resistance training is still the way to go.
