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The Effects of Muscle Actions Upon Strength Gains

机译：肌肉动作对力量增加的影响

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Purpose. The purpose of this study was to compare the effects of concentric with eccentric muscle actions on strength gains. Methods. Forty-two untrained men were randomly divided into three groups: the concentric experimental (CE), the eccentric experimental (EE) and a control (C). The CE group performed only concentric muscle actions at 80% of one repetition maximum (1 RM) and the EE group performed only eccentric muscle actions at 120% of 1 RM. Both groups trained by performing three sets of 10-12 repetitions for eight weeks of biceps curl (BC) and bench press (BP) exercises. The C group did not engage in any type of training. Results. Analyses performed within the CE group found that there were significant improvements in muscle strength in the eighth week of BP (Δ % = 26.9%, p = 0.01) and in the fourth and eighth week of BC (Δ % = 22.1%, p = 0.00 and Δ% = 32.1%, p = 0.00, respectively). Analyses of the EE group found that there were significant improvements in muscle strength in the fourth and eighth week of BP (Δ% = 13.7%, p = 0.00 and Δ% = 28.4%, p = 0.00, respectively). Between the two groups (CE versus EE), comparisons showed that the CE group performed significantly better than the EE group in the fourth and eighth week of BC (p = 0.00 and p = 0.00, respectively). Conclusions. These findings indicate that those who do not train should perform concentric muscle actions in the first 8 weeks of training in order to generate accelerated strength improvement.
机译：目的。这项研究的目的是比较同心和偏心肌肉动作对力量增加的影响。方法。 42名未经训练的人随机分为三组：同心实验（CE），偏心实验（EE）和对照组（C）。 CE组仅在一个重复最大值（1 RM）的80％处执行同心肌肉动作，而EE组仅在1 RM重复动作的120％处执行偏心肌肉动作。两组均通过进行三组10-12次重复训练，进行了二周的二头肌弯曲（BC）和卧推（BP）锻炼。 C组没有参加任何类型的培训。结果。 CE组进行的分析发现，在BP的第八周（Δ％= 26.9％，p = 0.01）和BC的第四和第八周（Δ％= 22.1％，p = 0.00和Δ％= 32.1％，p = 0.00）。 EE组的分析发现，在BP的第4周和第8周，肌肉力量有了显着改善（分别为Δ％= 13.7％，p = 0.00和Δ％= 28.4％，p = 0.00）。两组（CE与EE）之间的比较显示，CE组在BC的第四周和第八周的表现显着优于EE组（分别为p = 0.00和p = 0.00）。结论。这些发现表明，不进行训练的人应该在训练的前8周内进行同心肌动作，以加快力量的提高。

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