Skip to main content
main-content

12.02.2019 | Original Article | Ausgabe 5/2019

European Journal of Applied Physiology 5/2019

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

Zeitschrift:
European Journal of Applied Physiology > Ausgabe 5/2019
Autoren:
Séverine Stragier, Stéphane Baudry, Alain Carpentier, Jacques Duchateau
Wichtige Hinweise
Communicated by Olivier Seynnes.

Publisher’s Note

Springer Nature remains neutral with regard to jurisdictional claims in published maps and institutional affiliations.

Abstract

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 five sets of an increasing number of repetitions (3 to 7) during successive sets and brief inter-set intervals (15 s) was repeated two times after 150 s of recovery and compared to a method consisting of eight sets of six repetitions with an inter-set interval of 150 s (8 × 6 method). Subjects trained two 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 repetitions performed at 70% of 1RM before and after training.

Results

Both 3/7 and 8 × 6 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 1RM 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 performing 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 8 × 6 method.

Bitte loggen Sie sich ein, um Zugang zu diesem Inhalt zu erhalten

★ PREMIUM-INHALT
e.Med Interdisziplinär

Mit e.Med Interdisziplinär erhalten Sie Zugang zu allen CME-Fortbildungen und Fachzeitschriften auf SpringerMedizin.de. Zusätzlich können Sie eine Zeitschrift Ihrer Wahl in gedruckter Form beziehen – ohne Aufpreis.

Jetzt e.Med bestellen und 100 € sparen!

Weitere Produktempfehlungen anzeigen
Literatur
Über diesen Artikel

Weitere Artikel der Ausgabe 5/2019

European Journal of Applied Physiology 5/2019 Zur Ausgabe
  1. Sie können e.Med Allgemeinmedizin 14 Tage kostenlos testen (keine Print-Zeitschrift enthalten). Der Test läuft automatisch und formlos aus. Es kann nur einmal getestet werden.

Neu im Fachgebiet Arbeitsmedizin

23.01.2020 | Leitthema | Ausgabe 2/2020 Open Access

Digitale Epidemiologie

21.01.2020 | Leitthema | Ausgabe 2/2020 Open Access

Ethische Fragen von Digital Public Health