THE DIFFERENCE BETWEEN EFFECTS OF “POWER-UP TYPE” AND “BULK-UP TYPE” STRENGTH TRAINING EXERCISES

  • CHOI JOYEON
    <I>Doctoral Program in Health and Sport Sciences, University of Tsukuba</I>
  • TAKAHASHI HIDEYUKI
    <I>Institute of Health and Sport Sciences, University of Tsukuba</I>
  • ITAI YUJI
    <I>Department of Radiology, Institute of Clinical Medicine, University of Tsukuba</I>
  • TAKAMATSU KAORU
    <I>Institute of Health and Sport Sciences, University of Tsukuba</I>

Bibliographic Information

Other Title
  • 「パワーアップ型」と「バルクアップ型」筋力トレーニング手段のトレーニング効果の相違
  • 「パワーアップ型」と「バルクアップ型」筋力トレーニング手段のトレーニング効果の相違--筋断面積,筋力,無気的パワーおよび無気的持久力に着目して
  • パワー アップガタ ト バルクアップガタ キンリョク トレーニング シュダン
  • THE DIFFERENCE BETWEEN EFFECTS OF &ldquo;POWER-UP TYPE&rdquo; AND &ldquo;BULK-UP TYPE&rdquo; STRENGTH TRAINING EXERCISES
  • The difference between effects of “power-up” and “bulk-up” strength training exercises: With special reference to muscle cross-sectional area
  • —WITH SPECIAL REFERENCE TO MUSCLE CROSS-SECTIONAL AREA, MUSCULAR STRENGTH, ANAEROBIC POWER AND ANAEROBIC ENDURANCE—
  • ―筋断面積, 筋力, 無気的パワーおよび無気的持久力に着目して―

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In this study, the difference between the effects of “power-up type” and “bulk-up type” strength training exercise was investigated by analyzing parameters such as structural and functional adaptations in the neuromuscular system. Eleven subjects were divided into power-up and bulk-up groups. The power-up group comprised five male subjects who performed 5 sets at 90% of one repetition maximum (1 RM) with a 3-min rest between sets (repetition method) . The bulk-up group comprised six male subjects who performed 9sets at 80-60-50%, 70-50-40%, and 60-50-40% of 1 RM with rest intervals between sets of either 30 s or 3 min (interval method) . Both groups performed isotonic knee extension exercise twice a week for 8 weeks. The power-up group showed a lower rate of improvement than the bulk-up group in terms of cross-sectional area (CSA) of the quadriceps femoris at levels 30%, 50% and 70% from the top of the femur, and also in average isokinetic strength (Isok. ave. ; 180 deg/s, 50 consecutive repetitions) . However, the power-up group showed a greater rate of improvement in 1 RM, maximal isometric strength (Isom. max), and maximal isokinetic strength (Isok. max ; 60, 180, 300 deg/s) . Furthermore, the rate of reduction in strength over 50 consecutive isokinetic repetitions decreased in the bulk-up group. On the other hand, the power-up group showed no significant changes in the above throughout the entire training program. These results indicate that the characteristics of the two types of training exercise are as follows : (1) power-up exercise is effective mainly for improving muscular strength and anaerobic power, and (2) bulk-up exercise is effective mainly for improving hypertrophy and anaerobic endurance. These findings support the idea that “power-up type” and “bulk-up type” strength training exercises should be applied appropriately according to the training aim.

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