Title UTJECAJ NAPREDNE METODE VJEŽBANJA OPADAJUĆE SERIJE NA HIPERTROFIJU MIŠIĆA Title (english) EFFECTS OF DROP SET METHOD ON MUSCLE HYPERTROPHY Author Kristian Žganjer Mentor Saša Vuk (mentor)Committee member Saša Vuk (predsjednik povjerenstva)Committee member Tatjana Trošt Bobić (član povjerenstva)Committee member Igor Jukić (član povjerenstva)Granter University of Zagreb Defense date and country 2022-09-23, Croatia Scientific / art field, SOCIAL SCIENCES Abstract Metoda opadajućih serija (eng. Drop Sets - DS) napredna je metoda vježbanja čija je primjena raširena među rekreativnim vježbačima i profesionalnim sportašima s ciljem postizanja dodatnoga razvoja mišićne hipertrofije i/ili jakosti. Cilj je ovoga istraživanja bio istražiti utjecaj DS metode na regionalni hipertrofijski razvoj mišića m. quadriceps femoris te usporediti njezine efekte s tradicionalnim načinom rada (TS). U ovom istraživanju korišten je randomizirani eksperimentalni nacrt unutar ispitanika. Uzorak se sastojao od 24 ispitanika (19,21 ± 1,10 godina; 183,13 ± 5,55 cm; 78,50 ± 7,11 kg). I jednoj i drugoj nozi svakoga ispitanika slučajnom raspodjelom dodijeljen je jedan od dva uvjeta: 1) DS – eksperimentalni uvjet ili 2) TS – kontrolni uvjet. Ispitanici su tri puta tjedno izvodili vježbu jednonožnog opružanja potkoljenice na trenažeru sjedeći. Ukupni radni volumen svaki tjedan progresivno se povećavao do zadnjega tjedna kada je volumen smanjen za pola. Regionalna debljina mišića analizirana je prije početka i nakon završetka trenažnog procesa. Obje su skupine povećale debljinu mišića kod m. rectus femoris (RF) (DS: +33%; TS: +15,7%) i m. vastus lateralis (VL) (DS: +20,8%; TS: +19,7%) uspoređujući mjerenja prije i poslije trenažne intervencije. DS metoda pokazala je statistički značajno veće promjene u 30% i 50% duljine RF, međutim nisu pronađene značajne razlike na 70% duljine RF kao ni na jednoj izmjerenoj točki VL u odnosu na efekte TS. Primjena DS metode vježbanja u kvalitetno programiranom trenažnom programu može biti od praktične primjene u obliku poboljšanja regionalne (neuniformne) mišićne hipertrofije u mišiću RF nakon prakticiranja sjedećih nožnih ekstenzija. No, kada je riječ o mišiću VL, DS metoda nije pokazala značajniju dobrobit u odnosu na TS metodu.
Abstract (english) Drop – set (DS) is an advanced training method widely used by recreational trainees and professional athletes with the goal of achieving additional hypertrophy or strength gains. The purpose of this study was to investigate DS influence on regional hypertrophic development of muscle m. quadriceps femoris and to compare these hypertrophic adaptations with those caused by traditional training method (TS). Design used in this study was a randomized controlled trial within-subject. There were 24 subjects (19,21 ± 1,10 age; 183,13 ± 5,55 cm; 78,50 ± 7,11 kg) who had one leg assigned to a DS condition or experimental condition (participants did 3 – 8 repetitions using 89% of 1 RM as a load) and another leg to TS condition or controlled group in which participants did 13 – 18 repetitions using 69% of 1 RM as training intensity. Participants have been training 3 times a week doing only unilateral seated leg extensions. Following principle of progressive overload, total training volume has been increasing every week till the last one when it was cut in half. Regional muscle thickness was measured before and after training period. Both conditions increased muscle thickness in muscles m. rectus femoris (RF) (DS: +33%; TS: +15,7%) and in m. vastus lateralis (VL) (DS: +20,8%; TS: +19,7%) from pre- to post-training intervention. Statistically greater increases have been found at 30% and 50% of RF length favouring DS condition, but no differences were detected at 70% length or at any measured point along VL length. DS method, if properly integrated in training programme, can have practical benefits in terms of producing non-uniform hypertrophy response in RF muscle after practicing leg extensions. But unfortunately, these advantages were not spotted regarding to VL muscle compared to TS.
Keywords
debljina mišića
trening s otporom
mišićna adaptacija
volumen opterećenja
regionalni mišićni razvoj
Keywords (english)
muscle thickness
resistance training
muscle adaptations
training volume
non-uniform muscle development
Language croatian URN:NBN urn:nbn:hr:117:040500 Study programme Title: Kinesiology; specializations in: Kinesiology in Education and Track-and-Field, Kinesiology in Education and Fitness, Kinesiology in Education and Wrestling, Kinesiology in Education and Sailing, Kinesiology in Education and Windsurfing, Kinesiology in Education and Judo, Kinesiology in Education and Kayaking, Kinesiology in Education and Kinesiological Recreation, Kinesiology in Education and Kinesitherapy, Kinesiology in Education and Physical Conditioning of Athletes, Kinesiology in Education and Basketball, Kinesiology in Education and Football, Kinesiology in Education and Volleyball, Kinesiology in Education and Basic Kinesiological Transformations, Kinesiology in Education and Dancing, Kinesiology in Education and Swimming, Kinesiology in Education and Rhythmic Gymnastics, Kinesiology in Education and Handball, Kinesiology in Education and Skiing, Kinesiology in Education and Artistic Gymnastics, Kinesiology in Education and Management of Sport, Kinesiology in Education and Tennis, Kinesiology in Education and Rowing Type of resource Text File origin Born digital Access conditions Open access Terms of use Created on 2022-10-17 11:15:20
