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Ik geloof dat je 1 ding vergeet en dat is dat de gebroeders Mentzer al groot waren voordat ze A.Jones ontmoete en Mike over training na ging denken
Massavergroten loopt ook niet gelijk aan krachtvergroting, anders zouden diegenen die de meeste kracht winnen ook de meeste massa moeten winnen. En hoewel ik er zelf ook geen voorstandr van ben, zijn er legio BB die met lichtere gewichten toch groeien.
De links die je geeft vind ik ook niet echt verduidelijken, gewoon een site die verwijst naar onderzoeken. je zult de onderzoeken zelf moeten bekijken om tot je eigen conclusie's te komen
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Effects of resistance training on insulin-like growth factor-I and IGF binding proteins
STEPHEN E. BORST; DIEGO V. DE HOYOS; LINDA GARZARELLA; KEVIN VINCENT; BRAD H. POLLOCK; DAVID T. LOWENTHAL; MICHAEL L. POLLOCK
University of Florida Departments of Pharmacology, Exercise and Sport Sciences, Physical Therapy, Medicine, and Health Policy and Epidemiology, Gainesville, FL 32610; and Geriatric Research, Education and Clinical Center, VA Medical Center, Gainesville, FL 32608-1197
MEDICINE AND SCIENCE IN SPORTS AND EXERCISE 2001;33:648-653
ABSTRACT BORST, S. E., D. V. DE HOYOS, L. GARZARELLA, K. VINCENT, B. H. POLLOCK, D. T. LOWENTHAL, and M. L. POLLOCK.
Effects of resistance training on insulin-like growth factor-I and IGF binding proteins. Med. Sci. Sports Exerc., Vol. 33, No. 4, 2001, pp. 648-653.
Purpose: Our goal was to determine the effects resistance training on circulating IGF-I and on two of its major binding proteins, IGFBP-1 and IGFBP-3.
Additional goals were to compare the time course of hormonal changes with the time course of strength changes and to determine the effect of training volume on the extent of hormonal changes. Methods: Thirty-one men and women (mean age = 37 ± 7 yr) completed a 25-wk, 3 d·wk-1 program in which
they performed single-set resistance training (1-SET, N = 11), multiple-set resistance training (3-SET, N = 11), or no exercise (Control, N = 9). Before training, and after 13 and 25 wk of training, blood hormones were analyzed and strength was assessed as the sum of one-repetition maximum (1-RM) for leg extension and chest press exercises. Results: During the first 13 wk of resistance training, circulating IGF-I increased by approximately 20% in both the 1-SET and 3-SET groups (P = 0.041). No further increases occurred between 13 and 25 wk. In the 3-SET group, IGFBP-3 decreased 20% between 13 and 25 wk (P = 0.008). Training did not alter IGFBP-1. Increases in 1-RM strength occurred mainly during the first 13 wk of training and were significantly higher with 3-SET training compared to 1-SET. conclusions: These findings indicate that increased circulating IGF-I may, at least in part, mediate increases in strength that result from resistance training.
Published by Lippincott Williams & Wilkins
-----------------
Progression Models in Resistance Training for Healthy Adults
This pronouncement was written for the American College of Sports Medicine by: William J. Kraemer, Ph.D., FACSM (Chairperson); Kent Adams,
Ph.D.; Enzo Cafarelli, Ph.D., FACSM; Gary A. Dudley, Ph.D., FACSM; Cathryn Dooly, Ph.D., FACSM; Matthew S. Feigenbaum, Ph.D., FACSM;
Steven J. Fleck, Ph.D., FACSM; Barry Franklin, Ph.D., FACSM; Andrew C. Fry, Ph.D.; Jay R. Hoffman, Ph.D., FACSM; Robert U. Newton, Ph.D.;
Jeffrey Potteiger, Ph.D., FACSM; Michael H. Stone, Ph.D.; Nicholas A. Ratamess, M.S.; and Travis Triplett-McBride, Ph.D.
MEDICINE AND SCIENCE IN SPORTS AND EXERCISE 2002;34:364-380
SUMMARY American College of Sports Medicine Position Stand on Progression Models in Resistance Training for Healthy Adults. Med. Sci. Sports
Exerc. Vol. 34, No. 2, 2002, pp. 364-380. In order to stimulate further adaptation toward a specific training goal(s), progression in the type of resistance training protocol used is necessary. The optimal characteristics of strength-specific programs include the use of both concentric and eccentric muscle actions and the performance of both single- and multiple-joint exercises. It is also recommended that the strength program sequence exercises to optimize the quality of the exercise intensity (large before small muscle group exercises, multiple-joint exercises before single-joint exercises, and higher intensity before lower intensity exercises). For initial resistances, it is recommended that loads corresponding to 8-12 repetition maximum (RM) be used in novice training.
For intermediate to advanced training, it is recommended that individuals use a wider loading range, from 1-12 RM in a periodized fashion, with eventual emphasis on heavy loading (1-6 RM) using at least 3-min rest periods between sets performed at a moderate contraction velocity (1-2 s concentric, 1-2 s eccentric). When training at a specific RM load, it is recommended that 2-10% increase in load be applied when the individual can perform the current workload for one to two repetitions over the desired number. The recommendation for training frequency is 2-3 d·wk-1 for novice and intermediate training and 4-5 d·wk-1 for advanced training. Similar program designs are recommended for hypertrophy training with respect to exercise selection and frequency.
For loading, it is recommended that loads corresponding to 1-12 RM be used in periodized fashion, with emphasis on the 6-12 RM zone using 1- to 2-min rest periods between sets at a moderate velocity. Higher volume, multiple-set programs are recommended for maximizing hypertrophy. Progression in power training entails two general loading strategies: 1) strength training, and 2) use of light loads (30-60% of 1 RM) performed at a fast contraction
velocity with 2-3 min of rest between sets for multiple sets per exercise. It is also recommended that emphasis be placed on multiple-joint exercises, especially those involving the total body. For local muscular endurance training, it is recommended that light to moderate loads (40-60% of 1 RM) be performed for high repetitions (> 15) using short rest periods (< 90 s). In the interpretation of this position stand, as with prior ones, the recommendations should be viewed in context of the individual´s target goals, physical capacity, and training status.
Med Sci Sports Exerc 2002 February;34(2):364-380
Copyright © 2002
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En zo zijn er meer te vinden
Maar ieder moet trainen zoals hij/zij zelf het lekkerst traint
Het volhouden is belangrijker als de manier. Je kan op de beste manier eten/traine, als je er na een jaar de brui aangeeft omdat het je niet ligt kan je beter trainen zoals je lekker vin en het jaren volhouden
Massavergroten loopt ook niet gelijk aan krachtvergroting, anders zouden diegenen die de meeste kracht winnen ook de meeste massa moeten winnen. En hoewel ik er zelf ook geen voorstandr van ben, zijn er legio BB die met lichtere gewichten toch groeien.
De links die je geeft vind ik ook niet echt verduidelijken, gewoon een site die verwijst naar onderzoeken. je zult de onderzoeken zelf moeten bekijken om tot je eigen conclusie's te komen
---------
Effects of resistance training on insulin-like growth factor-I and IGF binding proteins
STEPHEN E. BORST; DIEGO V. DE HOYOS; LINDA GARZARELLA; KEVIN VINCENT; BRAD H. POLLOCK; DAVID T. LOWENTHAL; MICHAEL L. POLLOCK
University of Florida Departments of Pharmacology, Exercise and Sport Sciences, Physical Therapy, Medicine, and Health Policy and Epidemiology, Gainesville, FL 32610; and Geriatric Research, Education and Clinical Center, VA Medical Center, Gainesville, FL 32608-1197
MEDICINE AND SCIENCE IN SPORTS AND EXERCISE 2001;33:648-653
ABSTRACT BORST, S. E., D. V. DE HOYOS, L. GARZARELLA, K. VINCENT, B. H. POLLOCK, D. T. LOWENTHAL, and M. L. POLLOCK.
Effects of resistance training on insulin-like growth factor-I and IGF binding proteins. Med. Sci. Sports Exerc., Vol. 33, No. 4, 2001, pp. 648-653.
Purpose: Our goal was to determine the effects resistance training on circulating IGF-I and on two of its major binding proteins, IGFBP-1 and IGFBP-3.
Additional goals were to compare the time course of hormonal changes with the time course of strength changes and to determine the effect of training volume on the extent of hormonal changes. Methods: Thirty-one men and women (mean age = 37 ± 7 yr) completed a 25-wk, 3 d·wk-1 program in which
they performed single-set resistance training (1-SET, N = 11), multiple-set resistance training (3-SET, N = 11), or no exercise (Control, N = 9). Before training, and after 13 and 25 wk of training, blood hormones were analyzed and strength was assessed as the sum of one-repetition maximum (1-RM) for leg extension and chest press exercises. Results: During the first 13 wk of resistance training, circulating IGF-I increased by approximately 20% in both the 1-SET and 3-SET groups (P = 0.041). No further increases occurred between 13 and 25 wk. In the 3-SET group, IGFBP-3 decreased 20% between 13 and 25 wk (P = 0.008). Training did not alter IGFBP-1. Increases in 1-RM strength occurred mainly during the first 13 wk of training and were significantly higher with 3-SET training compared to 1-SET. conclusions: These findings indicate that increased circulating IGF-I may, at least in part, mediate increases in strength that result from resistance training.
Published by Lippincott Williams & Wilkins
-----------------
Progression Models in Resistance Training for Healthy Adults
This pronouncement was written for the American College of Sports Medicine by: William J. Kraemer, Ph.D., FACSM (Chairperson); Kent Adams,
Ph.D.; Enzo Cafarelli, Ph.D., FACSM; Gary A. Dudley, Ph.D., FACSM; Cathryn Dooly, Ph.D., FACSM; Matthew S. Feigenbaum, Ph.D., FACSM;
Steven J. Fleck, Ph.D., FACSM; Barry Franklin, Ph.D., FACSM; Andrew C. Fry, Ph.D.; Jay R. Hoffman, Ph.D., FACSM; Robert U. Newton, Ph.D.;
Jeffrey Potteiger, Ph.D., FACSM; Michael H. Stone, Ph.D.; Nicholas A. Ratamess, M.S.; and Travis Triplett-McBride, Ph.D.
MEDICINE AND SCIENCE IN SPORTS AND EXERCISE 2002;34:364-380
SUMMARY American College of Sports Medicine Position Stand on Progression Models in Resistance Training for Healthy Adults. Med. Sci. Sports
Exerc. Vol. 34, No. 2, 2002, pp. 364-380. In order to stimulate further adaptation toward a specific training goal(s), progression in the type of resistance training protocol used is necessary. The optimal characteristics of strength-specific programs include the use of both concentric and eccentric muscle actions and the performance of both single- and multiple-joint exercises. It is also recommended that the strength program sequence exercises to optimize the quality of the exercise intensity (large before small muscle group exercises, multiple-joint exercises before single-joint exercises, and higher intensity before lower intensity exercises). For initial resistances, it is recommended that loads corresponding to 8-12 repetition maximum (RM) be used in novice training.
For intermediate to advanced training, it is recommended that individuals use a wider loading range, from 1-12 RM in a periodized fashion, with eventual emphasis on heavy loading (1-6 RM) using at least 3-min rest periods between sets performed at a moderate contraction velocity (1-2 s concentric, 1-2 s eccentric). When training at a specific RM load, it is recommended that 2-10% increase in load be applied when the individual can perform the current workload for one to two repetitions over the desired number. The recommendation for training frequency is 2-3 d·wk-1 for novice and intermediate training and 4-5 d·wk-1 for advanced training. Similar program designs are recommended for hypertrophy training with respect to exercise selection and frequency.
For loading, it is recommended that loads corresponding to 1-12 RM be used in periodized fashion, with emphasis on the 6-12 RM zone using 1- to 2-min rest periods between sets at a moderate velocity. Higher volume, multiple-set programs are recommended for maximizing hypertrophy. Progression in power training entails two general loading strategies: 1) strength training, and 2) use of light loads (30-60% of 1 RM) performed at a fast contraction
velocity with 2-3 min of rest between sets for multiple sets per exercise. It is also recommended that emphasis be placed on multiple-joint exercises, especially those involving the total body. For local muscular endurance training, it is recommended that light to moderate loads (40-60% of 1 RM) be performed for high repetitions (> 15) using short rest periods (< 90 s). In the interpretation of this position stand, as with prior ones, the recommendations should be viewed in context of the individual´s target goals, physical capacity, and training status.
Med Sci Sports Exerc 2002 February;34(2):364-380
Copyright © 2002
--------------
En zo zijn er meer te vinden
Maar ieder moet trainen zoals hij/zij zelf het lekkerst traint
Het volhouden is belangrijker als de manier. Je kan op de beste manier eten/traine, als je er na een jaar de brui aangeeft omdat het je niet ligt kan je beter trainen zoals je lekker vin en het jaren volhouden
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