Velocidad de la repeticion
Publicado: 15 Ago 2005 19:03
Liga: http://www.geocities.com/cargardu/RepVel.doc
Pequeño extracto:
Velocity of muscle action.
The velocity of muscular contraction used to perform dynamic muscle actions affects the neural (55,96,97), hypertrophic (123), and metabolic (14) responses to resistance exercise. Studies examining isokinetic resistance exercise have shown strength increases specific to the training velocity with some carryover above and below the training velocity (e.g., 30°•s-1) (69). Several investigators have trained individuals between 30 and 300°•s-1 and reported significant increases in muscular strength (41,60,123,133,144,182,191,250). It appears that training at moderate velocity (180–240°•s-1) produces the greatest strength increases across all testing velocities (133). Data obtained from isokinetic resistance training studies support velocity specificity and demonstrate the importance of training at fast, moderate, and slow velocities to improve isokinetic force production across all testing velocities (69).
Dynamic constant external resistance (so-called isotonic) training poses a different stress when examining training velocity. Significant reductions in force production are observed when the intent is to perform the repetition slowly. In interpreting this, it is important to note that two types of slow-velocity contractions exist during dynamic resistance training: unintentional and intentional. Unintentional slow velocities are used during high-intensity repetitions in which either the loading and/or fatigue are responsible for limiting the velocity of movement. One study has shown that during a 5 RM bench press set, the concentric phase for the first three repetitions was approximately 1.2–1.6 s in duration, whereas the last two repetitions were approximately 2.5 and 3.3 s, respectively (183). These data demonstrate the impact of loading and fatigue on repetition velocity in individuals performing each repetition maximally.
Intentional slow-velocity contractions are used with submaximal loads where the individual has greater control of the velocity. It has been shown that concentric force production was significantly lower for an intentionally slow velocity (5 s concentric, 5 s eccentric) of lifting compared with a traditional (moderate) velocity with a corresponding lower neural activation (139). These data suggest that motor unit activity may be limited when intentionally contracting at a slow velocity. In addition, the lighter loads required for slow velocities of training may not provide an optimal stimulus for strength enhancement in resistance-trained individuals, although some evidence does exist to support its use as a component part of the program in the beginning phases of training for highly untrained individuals (254). It has recently been shown that when performing a set of 10 repetitions using a very slow velocity (10 s concentric, 5 s eccentric) compared with a slow velocity (2 s concentric, 4 s eccentric), a 30% reduction in training load was necessary, which resulted in significantly less strength gains in most of the exercises tested after 10 wk of training (137). Compared with slow velocities, moderate (1–2 s concentric: 1–2 s eccentric) and fast (< 1 s concentric, 1 s eccentric) velocities have been shown to be more effective for enhanced muscular performance (e.g., number of repetitions performed, work and power output, volume) (156,188) and for increasing the rate of strength gains (116). Recent studies examining training at fast velocities with moderately high loading have shown this to be more effective for advanced training than traditionally slower velocities (132,189). For untrained individuals, it is recommended that slow and moderate velocities be used initially. For intermediate training, it is recommended that moderate velocity be used for strength training. For advanced training, the inclusion of a continuum of velocities from unintentionally slow to fast velocities is recommended for maximizing strength. It is important to note that proper technique is used for any exercise velocity in order to reduce any risk of injury.
La pregunta es.... que respuesta tendra en mayor medida uno que entrena con multiseries a uno con bajas series? A segun mi experiencia tiene grande impacto de hipertrofia multiseries (weider-hibridas) en menor medida con impacto neurologico y mas o menos metabolico y con bajas series gran impacto neurologico y metabolico (de adaptacion) y menor de hipertrofia (HIT, HD)
La otra pregunta....que cadencia es la recomendable? logico la moderada y con sesiones especiales de slow
P.D. Voy a postear despues otro tema de contracciones musculares: isotonica, isometrica, excentrica e isocinetica
Saludos
Pequeño extracto:
Velocity of muscle action.
The velocity of muscular contraction used to perform dynamic muscle actions affects the neural (55,96,97), hypertrophic (123), and metabolic (14) responses to resistance exercise. Studies examining isokinetic resistance exercise have shown strength increases specific to the training velocity with some carryover above and below the training velocity (e.g., 30°•s-1) (69). Several investigators have trained individuals between 30 and 300°•s-1 and reported significant increases in muscular strength (41,60,123,133,144,182,191,250). It appears that training at moderate velocity (180–240°•s-1) produces the greatest strength increases across all testing velocities (133). Data obtained from isokinetic resistance training studies support velocity specificity and demonstrate the importance of training at fast, moderate, and slow velocities to improve isokinetic force production across all testing velocities (69).
Dynamic constant external resistance (so-called isotonic) training poses a different stress when examining training velocity. Significant reductions in force production are observed when the intent is to perform the repetition slowly. In interpreting this, it is important to note that two types of slow-velocity contractions exist during dynamic resistance training: unintentional and intentional. Unintentional slow velocities are used during high-intensity repetitions in which either the loading and/or fatigue are responsible for limiting the velocity of movement. One study has shown that during a 5 RM bench press set, the concentric phase for the first three repetitions was approximately 1.2–1.6 s in duration, whereas the last two repetitions were approximately 2.5 and 3.3 s, respectively (183). These data demonstrate the impact of loading and fatigue on repetition velocity in individuals performing each repetition maximally.
Intentional slow-velocity contractions are used with submaximal loads where the individual has greater control of the velocity. It has been shown that concentric force production was significantly lower for an intentionally slow velocity (5 s concentric, 5 s eccentric) of lifting compared with a traditional (moderate) velocity with a corresponding lower neural activation (139). These data suggest that motor unit activity may be limited when intentionally contracting at a slow velocity. In addition, the lighter loads required for slow velocities of training may not provide an optimal stimulus for strength enhancement in resistance-trained individuals, although some evidence does exist to support its use as a component part of the program in the beginning phases of training for highly untrained individuals (254). It has recently been shown that when performing a set of 10 repetitions using a very slow velocity (10 s concentric, 5 s eccentric) compared with a slow velocity (2 s concentric, 4 s eccentric), a 30% reduction in training load was necessary, which resulted in significantly less strength gains in most of the exercises tested after 10 wk of training (137). Compared with slow velocities, moderate (1–2 s concentric: 1–2 s eccentric) and fast (< 1 s concentric, 1 s eccentric) velocities have been shown to be more effective for enhanced muscular performance (e.g., number of repetitions performed, work and power output, volume) (156,188) and for increasing the rate of strength gains (116). Recent studies examining training at fast velocities with moderately high loading have shown this to be more effective for advanced training than traditionally slower velocities (132,189). For untrained individuals, it is recommended that slow and moderate velocities be used initially. For intermediate training, it is recommended that moderate velocity be used for strength training. For advanced training, the inclusion of a continuum of velocities from unintentionally slow to fast velocities is recommended for maximizing strength. It is important to note that proper technique is used for any exercise velocity in order to reduce any risk of injury.
La pregunta es.... que respuesta tendra en mayor medida uno que entrena con multiseries a uno con bajas series? A segun mi experiencia tiene grande impacto de hipertrofia multiseries (weider-hibridas) en menor medida con impacto neurologico y mas o menos metabolico y con bajas series gran impacto neurologico y metabolico (de adaptacion) y menor de hipertrofia (HIT, HD)
La otra pregunta....que cadencia es la recomendable? logico la moderada y con sesiones especiales de slow
P.D. Voy a postear despues otro tema de contracciones musculares: isotonica, isometrica, excentrica e isocinetica
Saludos