Eki Görüntüle 2279969
- Ağır yüklerle düşük tekrarlı bir şema (set başına 1 ila 5 tekrar, 1 tekrarlık maksimumun (1rm) %80 ila %100'ü) güç artışını optimize eder.
- Orta düzeyde yüklerle (set başına 8 ila 12 tekrar, 1Rm'nin %60 ila %80'i) orta düzeyde tekrar şeması hipertrofik kazanımları optimize eder.
- Hafif yüklerle (set başına 1Rm'nin %60'ının altındaki yüklerle 15+ tekrar) yüksek tekrarlı bir şema, yerel kas dayanıklılığındaki gelişmeleri optimize eder.
Dostum sitede böyle söylerken nasıl bu lafı söyleyebilirsin aklım almıyor.
This
meta-analysis involving 21 studies found that muscle protein synthesis and anabolic signaling were similar between heavier loads (5–12 reps) and lighter loads (12–40 reps)
when sets were taken close to failure, or complete failure.
Allah Allah
attığın araştırma bilimsel zaten yahu doğruyu linki yanlış linki atsan ne olacak gerçekte olanı atmışsın.
O zaman rugby oyuncularının saçının döküldüğü araştırma da gerçek olan
Allah Allah
attığın araştırma bilimsel zaten yahu doğruyu linki yanlış linki atsan ne olacak gerçekte olanı atmışsın.
Greg Nuckols, strength expert and world record setting powerlifter, suggests sets of 4–40 reps are ideal for building muscle. According to others, such as
Mike Israetel, sets of 5–30 reps are effective for muscle growth.
“The hypertrophic stimulus and fatigue generated by each set between roughly 5 and 30 reps are about the same. Volume and intensity cause growth and fatigue, and when one goes up per set, the other goes down to preserve a roughly even effect.” — Mike Israetel
We also have top researchers like
James Krieger who also supports the idea that the rep range for muscle growth is far greater than 6-12 reps.
“As long as your sets are challenging (i.e., training to near failure) and volume is high enough, the rep range you use can be based on personal preference and injury risk/status.” — James Krieger
There’s nothing magical about the typical hypertrophy range of 6-12 reps. There’s nothing that makes it significantly better than other rep ranges when other training variables are controlled for. It’s that simply being able to do more hard training tends to produce better results, and most people tend to be able to do the most training with challenging weights when they stick with that rep range for the majority of their training.
In addition, using a variety of rep ranges for a single movement over the course of a week of training
does not appear to negatively impact progress.
Brad Schoenfield conducted a study where 19 trained individuals were split into a constant rep group and a variety rep group. Both groups trained the same seven exercises for 3 sets to failure, three times per week, for eight weeks.
The constant rep group trained all movements with 3 sets of 8–12 reps. The variety rep group used 3 sets of 2–4 reps on day 1, 3 sets of 8–12 reps on day 2, and 3 sets of 20–30 reps on day 3.
Muscle thickness of the elbow flexors, triceps, and vastus lateralis (outside portion of the quads) were measured before and after the training period.
After 8 weeks,
there were no significant differences in muscle thickness increases between the two groups. The results of this study suggest that hypertrophic, strength, and endurance adaptations are very similar whether you train in a fixed rep range of 8-12 reps, or train in a varied rep range, ranging from as little as 2 reps, to as many as 30 reps. This study supports what many other researchers have found as well—
different rep ranges are equally effective for building muscle if the set is taken to failure, or very close to failure. Tükenişe gittikten sonra bu tekrar aralığı güç bu aralık dayanıklılık diye bir şey yok. Verdikleri hipertrofi aynı
