kann mir jemand helfen,die folgenden papers..

K

klaus

New member
aufzutreiben?komm über medline nicht ran;-(((((
würden mich sehr interessieren,weil da die wissenschaftliche begründung für mein geniales trainingsprogramm, das ich in jahrelangen versuchsreihen und aufgrund meiner einzigartigen kombinationsgabe entwickelt habe drinsteckt;-)))))

grüsse,klaus


1) Nosaka K, Clarkson P.M. Muscle damage following repeated bouts of high force eccentric exercise. Med. Sci. Sports Exrc., 27(9):1263-1269,1995

2) Smith LL., Fuylmer MG., Holbert D., McCammon MR., Houmard JA., Frazer DD., Nsien E., Isreal RG. The impact of repeated bout of eccentric exercise on muscular strength, muscle soreness and creatine kinase. Br J Sp Med 28(4):267-271, 1994

3) T.C. Chen, Taipei Physical Education College, and S.S. Hsieh, FACSM,. The effects of a seven-day repeated eccentric training on recovery from muscle damage. Med. Sci. Sports Exrc. 31(5 Supp) pp. S71, 1999

4) McLester JR., Bishop P., & Guilliams M. Comparison of 1 and 3 day per week of equal volume resistance training in experienced subjects. Med. Sci. Sports Exrc. 31(5 Supp) pp.S117 1999

5) Curto MA., Fisher MM. The effect of single vs. Multiple sets of resistance exercise on strength in trained males. Med. Sci. Sports Exrc. 31(5 Supp) pp.S114, 1999
 
Kann Dir leider nicht helfen, aber wenn Du es hast

Bitte mir schicken :))))

*aufdenknienflehend*

Danke

Björn
 
Hallo Klaus,

z.B. für Punkt 1 bringt eine erweiterte Google-Suche folgende Ergebnisliste:

http://www.google.de/advanced_search?q=Nosaka+Clarkson+"Muscle+damage+following+repeated+bouts+of+high+force+excentric+exercise"&hl=de&ie=ISO-8859-1&oe=ISO-8859-1&as_qdr=all

Wenn es das ist, was Du suchst, kannst Du ja die Kriterien für die anderen Papers in der "erweiterten Suche" analog modifizieren.

Gruß Willi
 
Re: Kann Dir leider nicht helfen, aber wenn Du es hast

hi björn!
es geht dabei um die referenzen zu folgendem articel von brian haycock(kennst ihn vielleicht von mesomorphosis..):



Whether you are sold on heavy weight and low reps, or less weight and more reps, if your training frequency is not planned with the same scrutiny as other aspects of your routine, you may be wasting time unnecessarily. With a little insight into the factors affecting the optimal timing of your workouts, you may just experience more success than you believed you could.

Knowing exactly when your muscles need to be trained again after the previous workout is difficult to judge with absolute certainty. Recent research in the area of muscle damage and recovery is showing results that may surprise you. Science is now showing us things that may change the way you train forever!

When you lift weights, you cause damage to your muscles. This is often referred to as "microtrauma". Microtrauma involves the tearing and shearing of delicate protein structures within your muscle cells. This may sound bad but in reality it is necessary for the initiation of growth after your workout.

This microtrauma may be expected to require you to postpone your next workout until your muscles are back to normal. It is this logic that your average personal trainer will use when he/she tells you to wait, sometimes a full week, before training the same body part again. Recent research however is showing us that putting off your next workout until your muscles have "fully recovered" may not be necessary or even desirable!1,2,3 In a study performed at the University of Alabama4, two groups of subjects performed the same periodized resistance training routine either once per week or three times per week. The results showed that muscle mass increases were greater in the three workout per week group, compared to the one workout per week group. In addition, the strength increases in this group were on average 40% greater! So what does this mean to you? It means the fear of overtraining, which sometimes verges on paranoia, may be preventing you from getting the most gains you can in the gym.

So science is telling us that training a muscle group approximately every 48 hours may be more effective than training it once or twice per week. If you train your whole body three times per week with your current workout routine it might take several hours to complete. I doubt many of us would have time for that. Does this mean you can't reap the benefits of more frequent training? Once again, new research provides us with some answers.

In a study performed at Montclair State University5 researchers investigated the effect of a single set vs. a multiple set routine on increasing upper body strength. They had the subjects perform either one set or three sets of bench press, incline dumbbell press and flat dumbbell flies using ten reps, three times per week for 12 weeks. This kind of study has been done before but this one is particularly valuable because it involved previously "trained" subjects. This is significant because untrained subjects will usually respond positively to virtually any training routine. Just because a training strategy works for beginners doesn't mean it will work for experienced lifters. These researchers found that doing a single set of each exercise was equally effective as doing three sets of the same movements in increasing the subjects one repetition maximum (1RM) on bench press. The take home message is that you needn't do more than a single work set to achieve the same relative gains of doing multiple sets. This makes incorporating a whole body workout into your schedule much more feasible.

A sample whole body workout might look like this:


10-15 minute warmup on bike or treadmill

Squats, 1-2 warm up sets and 1 work set of 6-8 reps

Leg curls, 1 work set of 6-8 reps

Bench press, 1 warm up and 1 work set of 6-8 reps

Chins or pull ups, 1 work set 6-8 reps. (Add weight as necessary)

Dips, 1 work set of 6-8 reps. (Add weight as necessary)

Seated rows, 1 work set of 6-8 reps

Lying tricep extensions, 1 work set of 6-8 reps

Preacher curls, 1 work set of 6-8 reps


You will notice that this type of training relies heavily on compound exercises. This is necessary to keep the number of exercises down. Don't worry about this however; compound exercises should be the foundation of any muscle/strength building program.

This is just some of the research used to create Hypertrophy Specific Training. If you want to get the most out of your efforts in the gym, you have got to incorporate new knowledge as science uncovers it. The message here is that by reducing the volume of sets per exercise, and by increasing the frequency that you train each muscle group, you may experience new gains you thought previously impossible. Through a little bit of trial and error you should be on your way to the physique you've always wanted.


der sack kopiert zwar recht schamlos meinen plan,aber was solls;-)))))
wenn ich die papers krieg,mail ich sie...hab aber erst später zeit zum suchen..
grüsse,klaus
 
Re: Vielen Dank für diesen Text!!! o.T.

find leider nix,nur das paper,das willi erwähnt;-(((

aber ich bin geneigt,brian zuzutrauen,das er die richtigen schlüsse aus den papers zieht,is ja ein recht heller kopf;-)))

grüsse,klaus
 
Zu Punkt 4:
You've heard about how resistance, or weight training, is important for increasing your strength, raising your metabolism and improving your muscle tone. But how much is enough? A new study has been released concerning strength training that sheds light on this subject, with varying practical applications.

This study, by John R. McLester, Jr., P. Bishop, and M.E. Guilliams of the University of Alabama, compared 1 day versus 3 days of resistance training per week in recreational weight trainers with the training volume held constant between the treatments. Subjects were randomly assigned to 1 of 2 groups: 1 day per week of 3 sets to failure or 3 days per week of 1 set to failure. Relative intensity was varied throughout the study in both groups by using a periodized repetition range of 3-10. Volume (repetitions x mass) did not differ significantly between the groups over 12 weeks.

There were 7 men and 2 women in the 1 day per week group, and 5 men and 4 women in the 3 day per week group. All of the subjects had resistance training experience for at least 12 weeks prior to the study. The nine exercises performed by each group included 4 for the lower body (Leg Press, Leg Extension, Leg Curl and Calf Raise) and 5 for upper body (Bench Press, Tricep Press, Lateral Arm Raise, Lat Pulldown and Bicep Curl). All measurements for percent body fat and circumference were taken by the same experienced technician in accordance with the American College of Sports Medicine's (ACSM) guidelines.

The results? All upper-body and lower-body strength increased significantly over the 12-week training period for the combined groups, with the 1 Day group achieving about 62% of strength gains as the 3 Day group. Lean body mass increased 1% in the 1 Day, and 8% in the 3 Day. There was a decrease in body fat percentage of .7% in the 1 Day group and 1.2% in the 3 Day group.

The study's authors claim that their data "provides evidence that a single set of resistance exercise performed 3 days per week by moderately and recreationally trained subjects can produce results similar to those of a 3-set program. Therefore, if similar results can be obtained with a lower volume of training, and even better results can be produced with a higher frequency of training, frequency may be the more important of the 2 variables". Their consensus is that frequency is the more important factor.

However, they go on to note that the 1 Day group experienced large strength gains, and here is where we have to look at practicality. If you are have limited time to exercise, or you need a greater amount of recovery time (as for senior adults), then a 1 day per week strength training session will be beneficial

The authors state: "If the results of recent studies such as this one are confirmed, then the general population can be encouraged to weight-train even when only 1 day per week of training is possible. When considering a training protocol design from a dose-response perspective, it is useful to know that a volume overload during only 1 training session can result in about 62% of strength gains observed when the same total dose is spread over 3 days."
 
Danke für den Text!

Sagt aber nichts aus, ob 2 mal die Woche nicht noch besser wären. Oder 2 mal alle 10 Tage.
Bisher wird immernoch an dem Schema: 3 mal irgendwas und soundso viel pro Woche festgehalten.
Wieso können wir Menschen (und die Wissenschaftler auch!!) nicht von diesem Schema abkommen? Sieben Tage die Woche ist ein kirchliches "Relikt" und die Zahl Drei wohl auch. Mit Wissenschaft haben diese Zahlen nichts zu tun, finde ich. Was nicht heißen soll, daß die Ergebnisse, die in dem Text stehen, nicht richtig wissenschaftlich ermittelt worden wären. Aber warum stellt man sich als Wissenschaflter nicht auch diese Fragen?

Gruß

Björn
 
THX;-)))))

jetzt hab ich wenigstens was in der hand,wenn mich jemand quält,weil ich so "merkwürdig" trainiere:winke:

grüsse,klaus
 
Teilhilfe...

hallo klaus,
1) und 2) hab ich über "medline" gefunden, die anderen leider nicht, ich vermute, dass die zitate nicht stimmen (in Med Sci Sports Exerc 1999;31, 1999 sind sie nicht vorhanden).
als entschädigung hab ich dafür andere papers neueren datums (eines sogar von McLester) für dich :winke:
gruss, kurt

Med Sci Sports Exerc 1995 Sep;27(9):1263-9
Muscle damage following repeated bouts of high force eccentric exercise.
Nosaka K, Clarkson PM. Department of Science, Yokohama City University, Japan.

This study was designed to test the hypothesis that performing repeated bouts of eccentric exercise when muscles were not recovered from previous exercise would exacerbate muscle damage. Twelve nonweight-trained males (21.7 +/- 2.4 yr) performed three sets of 10 eccentric actions of the elbow flexors (ECC) using a dumbbell that was set at 80% of the preexercise maximal isometric force level. This same exercise was repeated 3 and 6 d after the first exercise. Maximal isometric force, relaxed and flexed elbow joint angle, muscle soreness, plasma creatine kinase, and glutamic-oxaloacetic transaminase activities were assessed. Ultrasound images were taken from the upper arm. These measures (except soreness) were assessed immediately before and after each eccentric exercise bout (ECC1, ECC2, and ECC3) and 3 d after ECC3. Soreness was assessed prior to ECC1 and once a day for 9 d thereafter. All criterion measures changed significantly (P < 0.01) after ECC1. ECC2 and ECC3 performed 3 and 6 d after ECC1 did not exacerbate damage and did not appear to slow the recovery rate. Increased echointensity in ultrasound images was demonstrated following ECC1, but no indication of increased damage was found after ECC2 and ECC3. Strenuous exercise performed with "damaged" muscles did not exacerbate damage or affect the repair process.
PMID: 8531624 [PubMed - indexed for MEDLINE]

Eur J Appl Physiol Occup Physiol 1991;63(1):70-6
Time course of muscle adaptation after high force eccentric exercise.
Nosaka K, Clarkson PM, McGuiggin ME, Byrne JM. Institute of Sports Medicine, Yokohama City University, Japan.

The repeated bout effect on changes in muscle damage indicators was examined in two groups of subjects following two bouts of 70 maximal eccentric actions of the forearm flexors. Fourteen college age female subjects were placed into two groups. The two bouts were separated by 6 weeks (n = 6), and 10 weeks (n = 8). The subjects performed the same amount of work for the bouts. The muscle damage indicators were isometric strength (STR), relaxed elbow joint angle (RANG), flexed elbow joint angle (FANG), perceived muscle soreness ratings (SOR), and plasma creatine kinase activity (CK). These measures were obtained pre-exercise and 5 days following each bout. The first bout showed significant changes in all measures over time for both groups (P less than 0.01). For the 6-week group, significantly smaller changes in RANG (P less than 0.01), SOR (P less than 0.05), and CK (P less than 0.01), as well as significantly faster recoveries (P less than 0.05) for STR and FANG were produced in the second bout. For the 10-week group, significantly smaller changes in RANG (P less than 0.05) and CK (P less than 0.01) were demonstrated by the second bout, but not significant difference was found for STR, FANG, and SOR between bouts 1 and 2. Changes in CK were still significantly smaller than that of the first bout when 6 subjects (3 subjects from each group) performed the same exercise 6 months after the second bout, but no difference in other measures.
(ABSTRACT TRUNCATED AT 250 WORDS) PMID: 1915336 [PubMed - indexed for MEDLINE]

Br J Sports Med 1994 Dec;28(4):267-71
The impact of a repeated bout of eccentric exercise on muscular strength, muscle soreness and creatine kinase. Smith LL, Fulmer MG, Holbert D, McCammon MR, Houmard JA, Frazer DD, Nsien E, Israel RG. Human Performance Laboratory, East Carolina University, Greenville, North Carolina 27858.

The purpose of this study was to determine if there were any beneficial or detrimental effects regarding delayed onset muscle soreness (DOMS), serum creatine kinase (CK), and maximum concentric strength at 80% of 1-RMconc, if a bout of eccentric exercise was repeated at 48 h after an initial bout. A secondary purpose was to determine whether unaccustomed eccentrics might affect plasma cholesterol (TC). Twenty-six men were randomly assigned to a control (Group 1) or experimental group (Group 2). Both groups performed three sets (12 repetitions per set) of the eccentric phase of a chest press, at 80% of one repetition maximum (1-RMconc); Group 2 repeated this exercise 48 h later. DOMS and CK were measured before, and every 24 h for 8 days after; TC was measured before, and every 24 h for 4 days. Maximum strength during the concentric phase of a chest press (1-RMconc) was measured before and at 48-h intervals after. A repeated measures analysis of variance revealed a significant time effect (P < 0.05) for DOMS, CK and strength, but no significant difference between groups (P < 0.05). An interesting finding was the significant (P < 0.05) reduction in TC at 24, 48 and 72 h, after exercise in both groups, which we hypothesized was associated with cellular repair. From these results we concluded that when a bout of eccentrics is repeated 48 h after an initial bout, there is no change in the characteristic time-course and/or intensity of DOMS, CK or 1-RMconc.
Publication Types: Clinical Trial Randomized Controlled Trial PMID: 7894959 [PubMed - indexed for MEDLINE]

Sports Med 1997 May;23(5):287-305
Muscle contraction and fatigue. The role of adenosine 5'-diphosphate and inorganic phosphate.
McLester JR Jr. Department of Human Performance Studies, University of Alabama, Tuscaloosa, USA.

Though many explanations are offered for the fatigue process in contracting skeletal muscle (both central and peripheral factors), none completely explain the decline in force production capability because fatigue is specific to the activity being performed. However, one needs to look no further than the muscle contraction crossbridge cycle itself in order to explain a major contributor to the fatigue process in exercise of any duration. The byproducts of adenosine 5'-triphosphate (ATP) hydrolysis, adenosine 5'-diphosphate (ADP) and inorganic phosphate (Pi) are released during the crossbridge cycle and can be implicated in the fatigue process due to the requirement of their release for proper crossbridge activity. Pi release is coupled to the powerstroke of the crossbridge cycle. The accumulation of Pi during exercise would lead to a reversal of its release step, therefore causing a decrement in force production capability. Due to the release of Pi with both the immediate (phosphagen) energy system and the hydrolysis of ATP, Pi accumulation is probably the largest contributor to the fatigue process in exercise of any duration. ADP release occurs near the end of the crossbridge cycle and therefore controls the velocity of crossbridge detachment. Therefore, ADP accumulation, which occurs during exercise of extended duration (or in ischaemic conditions), causes a slowing of the rate constants (and therefore a decrease in the maximal velocity of shortening). in the crossbridge cycle and a reduced oscillatory power output. The combined effects of these accumulated hydrolysis byproducts accounts for a large amount of the fatigue process in exercise of any intensity or duration. Publication Types: Review Review, Tutorial PMID: 9181667 [PubMed - indexed for MEDLINE]

Med Sci Sports Exerc 2002 Feb;34(2):364-80
American College of Sports Medicine position stand. Progression models in resistance training for healthy adults. Kraemer WJ, Adams K, Cafarelli E, Dudley GA, Dooly C, Feigenbaum MS, Fleck SJ, Franklin B, Fry AC, Hoffman JR, Newton RU, Potteiger J, Stone MH, Ratamess NA, Triplett-McBride T; American College of Sports Medicine.

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 x wk(-1) for novice and intermediate training and 4-5 d x 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.
Publication Types: Guideline Review Review, Tutorial PMID: 11828249 [PubMed - indexed for MEDLINE]

Med Sci Sports Exerc 2000 Jan;32(1):235-42
Single versus multiple sets in long-term recreational weightlifters.
Hass CJ, Garzarella L, de Hoyos D, Pollock ML. Center for Exercise Science, Department of Exercise and Sports Sciences, University of Florida, Gainesville, USA.

PURPOSE: The purpose of this study was to determine the effects of increasing training volume from one set to three sets on muscular strength, muscular endurance, and body composition in adult recreational weight lifters. METHODS: Forty-two adults (age 39.7 +/- 6.2 yr; 6.2 +/- 4.6 yr weight training experience) who had been performing one set using a nine-exercise resistance training circuit (RTC) for a minimum of 1 yr participated in this study. Subjects continued to perform one set (EX-1; N = 21) or performed three sets (EX-3; N = 21) of 8-12 repetitions to muscular failure 3 d x wk(-1) for 13 wk using RTC. One repetition maximums (1-RM) were measured for leg extension (LE), leg curl (LC), chest press (CP), overhead press (OP), and biceps curl (BC). Muscular endurance was evaluated for the CP and LE as the number of repetitions to failure using 75% of pretraining 1-RM. Body composition was estimated using the sum of seven skinfold measures. RESULTS: Both groups significantly improved muscular endurance and 1 RM strength (EX-1 by: 13.6% LE; 9.2% LC; 11.9% CP; 8.7% OP; 8.3% BC; and EX-3 by: 12.8% LE; 12.0% LC; 13.5% CP; 12.4% OP; 10.3% BC) (P < 0.05). Both groups significantly improved lean body mass (P < 0.05). No significant differences between groups were found for any of the test variables (P > 0.05). CONCLUSION: Both groups significantly improved muscular fitness and body composition as a result of the 13 wk of training. The results show that one-set programs are still effective even after a year of training and that increasing training volume over 13 wk does not lead to significantly greater improvements in fitness for adult recreational weight lifters.
PMID: 10647555 [PubMed - indexed for MEDLINE]
 
THX;-)))))

ich seh mit freude,das mein trainingsprogramm eine gewisse wissenschaftliche grundlage hat....
is auch das mit abstand effektivste,das ich jemals hatte....wobei es auch mehr spass macht,da es recht abwechslungsreich is,zb max.kraft und speedtraining:cool:

grüsse,klaus
 
Re: speedtraining

mach ich im moment nur für bankdrücken,bei kniebeugen is mir das mit meinem kaputten knie zu gefährlich;-(((
9X3, davon 3 mit engem griff.3 mittel und 3 normal.
ca 60s pause,gewicht 60% vom 1rep/max
das ganze am anfang des traingings und nachher keine weitere übung für die brust.
natürlich versuch ich,das gewicht maximal zu beschleunigen...
72h nach speed kommt das schwere training mit höchstversuch.
würde bei dir aber schwer gehen,da du ja nur einmal pro woche trainierst....
is einfach prinzip von westside barbell...
die haben da eine tabelle von einem russen,die wh und sätze für bankdrücken und squats festlegt,hab sie jetzt aber nicht gefunden...is aber im prinzip ja das gleiche,wie es in einem der papers steht,die du gepostet hast....
grüsse,klaus
 
Re: woa nua a schmäh :)) neugierige frage:

war in letzter zeit sehr nachlässig bei training,sind 82,5kg....
bin neugierig,ob ich trotz kh-armer diät höher komm....nach 1. zyklus bin eine spur stärker geworden,aber muss das mal für ein paar wochen checken und eventuell feintunen:cool:

grüsse,klaus
 
wie hoch kann die Trainingsfrequenz...

...bei 1-Satz incl. exzentrischer Ausbelastung deiner Meinung durchschnittlich werden?

*neugirigfrag*
herbert
 
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