We recruited 20 well-trained subjects (at least 1 year resistance training experience, at least 3 days a week) to participate in the study. Subjects were randomly divided into two groups: Hypertrophy group (HT) received routine fitness training, and strength group (ST) received routine strength weightlifting training. HT program is a segmented routine. Each group exercises muscles once a week, three times in each group, three groups 10 times, and rest for 90 seconds. Covenant is a routine in which every muscle of the whole body works three times a week. 1. Carrying out 7 groups of 3-person capacity load (X group represents the load) means that each group will basically offset about the same total weight every week. The training lasted more than 8 weeks. All groups were performed at the same time of myocardial failure.
Measure at squat and bench press 1RM below the intensity. Ultrasonic measurement of biceps brachii thickness. Test before and after the study, and then compare the results between the groups to evaluate the difference of strength and hypertrophy.
Three subjects withdrew from the study before the end of the study, leaving 17 subjects for analysis (9 in HT group and 8 in ST group). The biceps brachii thickness of the two groups increased significantly by ~ 65438 03%, and there was no difference between the two groups. Both groups significantly increased the strength of 1RM, but the strength of ST group increased more in bench press and squat lift.
On the surface, research shows that muscle hypertrophy between strength weightlifting and bodybuilding is similar, provided that each event has the same volume. In addition, the study also shows that the maximum strength of weightlifting is slightly greater. It can be concluded that if your goal is hypertrophy, then no matter what rep range you use (at least in the range of heavy to medium weight), as long as you perform the same volume, the maximum strength needs to lift a very heavy weight. From the mechanical point of view, this study shows that the increase of mechanical tension in 1)ST group counteracts the greater metabolic pressure in HT group, or 2) it doesn't matter as long as the stimulation lasts for the same time after the mechanical tension and a threshold are reached. As for strength, it shows that the neural factors related to training are still related to well-trained people. Compared with the load of moderate intensity, using very large weight does have a greater transfer to the maximum weight lifting.
But the problem often lies in the details, and that's it here.
First of all, it should be pointed out that the total training time of st group is 70 minutes, while that of HT group is 17 minutes. Therefore, from the perspective of time efficiency, bodybuilding training produces similar hypertrophy (and almost the same strength increase) in about a quarter of the time. In addition, the exit interview showed that the people in ST group had been fired at the end of the study. Almost everyone complained about joint pain and general fatigue, and two people in this group quit because of joint-related injuries (these routines are highly supervised in form, so we took all safety precautions). On the other hand, the HT team thinks that they could have worked harder and done more work.
This leads to an important message: from the mechanical point of view, it is unrealistic to train the volume used in this study in multiple body parts from the application point of view, whether or not to use moderate weight for hypertrophy. Joint friction and accumulation of nervous system, involving repeated execution of very heavy load, are ultimately negative.