Geleneksel ve ön tüketim antrenmanlarının kas hipertirofisi üzerine akut etkisinin karşılaştırılması
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Tarih
2024
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Yayıncı
Aksaray Üniversitesi Sağlık Bilimleri Enstitüsü
Erişim Hakkı
info:eu-repo/semantics/openAccess
Özet
Bu çalışmanın amacı antrenman hacmi eşitlendiğinde ön tüketim ve geleneksel antrenman uygulamalarının kas hipertrofisi üzerindeki akut etkisini karşılaştırmaktır. Araştırmaya 18-22 yaş arası 10 birey katılmıştır. Katılımcılar, ön testlere katıldıktan sonra iki gruba ayrılmıştır: Geleneksel Grup (GG, n=5) ve Ön Tüketim Grubu (ÖTG, n=5). Geleneksel grup, smith machine ve leg press egzersizlerini 4 set, 8 ila 12 tekrar ve setler arasında 3 dakika dinlenme süresi ile 1TM'nin %70'i kullanarak uygulamıştır. Ön tüketim grubu ise, her egzersizin ilk setinde 1TM'nin %30'u ile leg ekstansiyonda tükenene kadar tekrar yapmıştır. Her iki grup da bir antrenman seansında toplam 8 set egzersiz yapmıştır. Çalışmanın başında ve sonunda kuadriceps kas kalınlığı mezura ile, total testosteron seviyeleri ise venöz kan numunesi ile değerlendirilmiştir. 7 gün ara verildikten sonra gruplar yer değiştirmiş ve aynı prosedür tekrarlanmıştır. Elde edilen veriler SPSS 26.0 kullanılarak istatistiksel olarak analiz edilmiş ve ölçüm zamanlarına göre gruplar arası karşılaştırmalar Karışık Düzen ANOVA analizi ile yapılmıştır. Her iki grup da kuadriceps kas kalınlığında %50 ve %70 parametrelerinde istatistiksel olarak anlamlı gelişmeler kaydetmiştir. Ancak, bu parametrelerin gelişim düzeyleri gruplar arasında istatistiksel olarak anlamlı bir farklılık göstermemiştir. Sonuç olarak, geleneksel hipertrofi ve ön tüketim yöntemlerinin kas hipertrofisi ve total testosteron seviyeleri üzerinde benzer etkileri olduğu ve her iki yöntemin de direnç antrenmanı rutinlerine dahil edilebileceği sonucuna varılmıştır.
In this study, the acute effect of pre-exhaustion and traditional training applications on muscle hypertrophy was examined when training volume was equated, and their anabolic effects were compared with the cross-training method. Ten individuals aged 18-22 participated in the study. After pre-tests, participants were divided into two groups: Traditional Group (TG, n=5) and Pre-Exhaustion Group (PEG, n=5). The TG performed smith machine and leg press exercises for 4 sets, 8 to 12 repetitions, with a 3-minute rest between sets, using 70% of 1RM. In contrast, the PEG performed repetitions to exhaustion in the first set of each exercise with 30% of 1RM for leg extension. Both groups completed a total of 8 sets of exercises in a training session. Quadriceps muscle thickness was measured with a tape measure, and total testosterone levels were determined by blood test at the beginning and end of the study. After a 7-day break, the groups switched places and the same procedure was repeated. The data obtained were statistically analyzed using SPSS 26.0, and group comparisons over measurement times were made using Mixed Design ANOVA analysis. Both groups recorded statistically significant improvements in quadriceps muscle thickness parameters of 50% and 70%. However, the levels of improvement in these parameters did not show a statistically significant difference between the groups. Consequently, it was observed that both traditional hypertrophy and pre-exhaustion methods similarly improved muscle hypertrophy and total testosterone levels. It can be said that both methods can be included in resistance training routines to improve the relevant parameters.
In this study, the acute effect of pre-exhaustion and traditional training applications on muscle hypertrophy was examined when training volume was equated, and their anabolic effects were compared with the cross-training method. Ten individuals aged 18-22 participated in the study. After pre-tests, participants were divided into two groups: Traditional Group (TG, n=5) and Pre-Exhaustion Group (PEG, n=5). The TG performed smith machine and leg press exercises for 4 sets, 8 to 12 repetitions, with a 3-minute rest between sets, using 70% of 1RM. In contrast, the PEG performed repetitions to exhaustion in the first set of each exercise with 30% of 1RM for leg extension. Both groups completed a total of 8 sets of exercises in a training session. Quadriceps muscle thickness was measured with a tape measure, and total testosterone levels were determined by blood test at the beginning and end of the study. After a 7-day break, the groups switched places and the same procedure was repeated. The data obtained were statistically analyzed using SPSS 26.0, and group comparisons over measurement times were made using Mixed Design ANOVA analysis. Both groups recorded statistically significant improvements in quadriceps muscle thickness parameters of 50% and 70%. However, the levels of improvement in these parameters did not show a statistically significant difference between the groups. Consequently, it was observed that both traditional hypertrophy and pre-exhaustion methods similarly improved muscle hypertrophy and total testosterone levels. It can be said that both methods can be included in resistance training routines to improve the relevant parameters.
Açıklama
Anahtar Kelimeler
Kas Hipertrofisi, Total Testosteron, Ön-tüketim Antrenmanı, Geleneksel Direnç Antrenmanı, Muscle Hypertrophy, Total Testosterone, Pre-Exhaustive Training, Traditional Resistance Training
Kaynak
Aksaray Üniversitesi Sağlık Bilimleri Enstitüsü
