مقایسة آثار یک دوره تمرین مقاومتی به روش حجم آلمانی اصلاح‌شده و سنتی بر حجم عضلانی، قدرت و ترکیب بدن زنان فعال

حاجی وند, الهام; اراضی, حمید

doi:10.48308/joeppa.2024.236200.1275

مقایسة آثار یک دوره تمرین مقاومتی به روش حجم آلمانی اصلاح‌شده و سنتی بر حجم عضلانی، قدرت و ترکیب بدن زنان فعال

نوع مقاله : مقاله پژوهشی

نویسندگان

¹ گروه فیزیولوژی ورزشی، پردیس دانشگاهی، گروه فیزیولوژی ورزش، دانشگاه گیلان، رشت، ایران

² گروه فیزیولوژی ورزشی، دانشکده علوم ورزشی، دانشگاه گیلان، رشت، ایران & گروه فیزیولوژی ورزش، دانشکده علوم ورزشی، دانشگاه فردوسی مشهد، مشهد، ایران

10.48308/joeppa.2024.236200.1275

چکیده

زمینه و هدف: یکی از مهم‌ترین متغیرهای تأثیرگذار بر اثربخشی تمرینات مقاومتی بر قدرت عضلانی و هایپرتروفی حجم تمرینی است. یکی از روش‌های تمرینی با حجم بالاتر از روش سنتی، روش حجم آلمانی است که البته اثربخش‌تر بودن آن مورد تردید است. بنابراین هدف پژوهش حاضر بررسی اثر تمرین مقاومتی به روش حجم آلمانی اصلاح‌شده نسبت به روش سنتی بر هایپرتروفی، قدرت و ترکیب بدن زنان فعال با سابقة تمرین مقاومتی بود.
مواد و روش‌ها: در این پژوهش 24 ورزشکار زن با دامنة سنی 20 تا 30 سال به‌صورت داوطلبانه شرکت کردند و به‌صورت تصادفی در دو گروه 12 نفری تمرین مقاومتی حجم آلمانی اصلاح‌شده (دو حرکت ابتدایی 10 نوبت و بقیة حرکات سه نوبت) و تمرین مقاومتی سنتی (تمام حرکات سه نوبت) جایگزین شدند. آزمودنی‌ها 12 هفته تمرینات مقاومتی را با شدت 60 -75 درصد یک تکرار بیشینه، سه جلسه در هفته انجام دادند. پیش از آغاز مداخلة تمرینی، داده‌های سن، قد، وزن، ترکیب بدن (تودة عضلانی و درصد چربی)، هایپرتروفی و قدرت عضلانی ثبت و اندازه‌گیری شد. اندازه‌گیری‌ها پیش از دورة تمرینی (48 ساعت قبل)، هفتة ششم دورة تمرینی و در نهایت 48 ساعت پس از آخرین جلسة تمرینی در هفتة دوازدهم انجام گرفت.
نتایج: نتایج نشان داد که هر دو برنامة تمرین مقاومتی به روش حجم آلمانی اصلاح‌شده و سنتی پس از 12 هفته سبب افزایش معنادار سطح مقطع عضلانی ران و بازو، قدرت عضلانی بالاتنه و پایین‌تنه و کاهش معنادار درصد چربی می‌شود (05/0>P)، اما تغییرات سطح مقطع ران و بازو پس از شش هفته در این دو گروه و تغییر درصد چربی در گروه تمرین مقاومتی سنتی معنادار نبود (05/0<P). همچنین بر اساس نتایج تحلیل واریانس و مقایسة بین‌گروهی مشخص شد که تفاوت معناداری در شاخص‌های ذکرشده بین دو گروه تمرین مقاومتی حجم آلمانی اصلاح‌شده و تمرین مقاومتی سنتی متعاقب شش و 12 هفته وجود ندارد (05/0<P).
نتیجه‌گیری: روی‌هم‌رفته با توجه به نتایج مشابه به‌دست‌آمده پس از اجرای دو روش تمرینی گمان می‌رود تمرین مقاومتی به روش حجم آلمانی اصلاح‌شده با وجود حجم تمرین بیشتر نسبت به تمرین مقاومتی سنتی از برتری و مزیت بیشتری در راستای کاهش معنادار درصد چربی و افزایش معنادار سطح مقطع عضلانی ران و بازو و قدرت عضلانی بالاتنه و پایین‌تنه برخوردار نیست. برای نتیجه‌گیری دقیق‌تر در این خصوص به پژوهش‌های بیشتری نیاز است.

کلیدواژه‌ها

موضوعات

علم تمرین

عنوان مقاله [English]

Comparison of the effects of modified German volume resistance training versus the traditional method on muscle volume, strength and body composition of active women

نویسندگان [English]

Elham Hajivand ¹
Hamid Arazi ²

¹ Department of Exercise Physiology, University Campus, University of Guilan, Rasht, Guilan, Iran

² Department of Exercise Physiology, Faculty of Sport Sciences, University of Guilan, Rasht, Iran & Department of Exercise Physiology, Faculty of Sport Sciences, Ferdowsi University of Mashhad, Mashhad, Iran

چکیده [English]

Background and Purpose: One of the most important variables affecting the effectiveness of resistance training on muscle strength and hypertrophy is training volume. One of the training methods with a higher volume than the traditional method is the German volume method, which, of course, is more effective. Therefore, the present study aimed to investigate the effect of modified German volume resistance training (RT) compared to the traditional method on hypertrophy, strength and body composition of active women with a history of RT.
Materials and Methods: In this study, 24 female athletes with an age range of 20 to 30 years participated voluntarily and were randomly divided into two groups: 12 individuals performed modified German volume RT (the first two movements are 10 sets and the rest of the movements are 3 sets) and 12 individuals conducted traditional RT (all movements 3 sets). Subjects performed 12 weeks of RT with an intensity of 60-75% of one repetition maximum, 3 sessions per week. Before starting the exercise intervention, information about age, height, weight, body composition (muscle mass and fat percentage), hypertrophy and muscle strength were recorded and measured. Measurements were taken before the training period (48 hours before), after the sixth week of the training and finally 48 hours after the last training session.
Results: The results of the study showed that both modified German volume RT and traditional method caused a significant increase in the thigh and arm muscles cross-sectional area, upper body and lower body muscle strength and a significant decrease in body fat percentage (P<0.05). However, the changes in the thigh and arm muscles cross-sectional area in both groups and fat percentage in the traditional RT were not significant following 6 weeks (P>0.05). In addition, based on the analysis of variance and between groups comparisons there were no significant differences in the above variables between modified German volume RT and traditional RT after 6 and 12 weeks (P>0.05).
Conclusions: In general, considering similar results obtained after both training methods, appears that the German Volume RT has no advantages over traditional RT regarding fat percentage, cross-sectional area of the thigh and arm muscles and the muscle strength of the upper and lower body, although it had a higher training volume. More studies are needed to draw more accurate conclusions in this regard.

کلیدواژه‌ها [English]

Modified German Volume
Resistance Training
Body Composition
Hypertrophy
Active Women

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