• Citer

Efficacy of a new strength training design: the 3/7 method

par Stragier, Séverine ;Baudry, Stéphane ;Carpentier, Alain ;Duchateau, Jacques
Référence European Journal of Applied Physiology, 119, 5, page (1093-1104)
Publication Publié, 2019-02-12

Article révisé par les pairs

• Accès en ligne
• Détails
• Contenu
• Statistiques

Résumé :

Aim: This study investigated the efficacy of a new strength training method on strength gain, hypertrophy and neuromuscular fatigability. Methods: The training exercise consisted of elbow flexion against a load of ~70% of one repetition maximal (1RM). A new method (3/7 method) consisting of 5 sets of an increasing number of repetitions (3 to 7) during successive sets and brief inter-set intervals (15s) was repeated two times after 150s of recovery and compared to a method consisting of 8 sets of 6 repetitions with an inter-set interval of 150s (8x6 method). Subjects trained 2 times per week during 12 weeks. Strength gain [1RM load and maximal isometric voluntary contraction (MVC)], EMG activity of biceps brachii and brachioradialis, as well as biceps brachii thickness were measured. Change in neuromuscular fatigability was assessed as the maximal number of repetition performed at 70% of 1RM before and after training. Results: Both 3/7 and 8x6 methods increased 1RM load (22.2±7.4 and 12.1±6.6% respectively; p<0.05) and MVC force (15.7±8.2 and 9.5±9.5%; p<0.05) with a greater IRM gain (p<0.05) for the 3/7 method. Normalized (%Mmax) EMG activity of elbow flexors increased (p<0.05) similarly (14.5±23.2 vs. 8.1±20.5%; p>0.05) after both methods but biceps brachii thickness increased to a greater extent (9.6±3.6 vs. 5.5±3.7%; p<0.05) for the 3/7 method. Despite subjects performed more repetitions with the same absolute load after training, neuromuscular fatigability increased (p<0.05) after the two training methods. Conclusion: The 3/7 method provides a better stimulus for strength gain and muscle hypertrophy than the 8x6 method.