Thema: Alles bisher bekannte über den Haufen werfen...

[dissection]

Noch ein Beitrag von mir aus ironsport...

Nur um euch mal zu demonstrieren, dass man nicht so einfach bestimmte Gesetze des Krafttrainings als gegeben hinnehmen kann - hier ein kritisches 60seitiges Review der Empfehlungen des American College of Sports Medicine zum Thema Krafttraining. Recht interessant zu lesen - und es wirft einige Fragen auf, die nehmen da so ziemlich alles auseinander was in Bezug auf Krafttraining gelehrt wird:


[Link nur für registrierte und freigeschaltete Mitglieder sichtbar. ]


Für die Lesefaulen die Zusammenfassung:
Zitat:
ABSTRACT
A CRITICAL ANALYSIS OF THE ACSM POSITION STAND ON RESISTANCE TRAINING: INSUFFICIENT EVIDENCE TO SUPPORT RECOMMENDED TRAINING PROTOCOLS. Ralph N. Carpinelli, Robert M. Otto, Richard A. Winett. JEPonline 2004;7(3):1-60. In February 2002, the American College of Sports Medicine (ACSM) published a Position Stand entitled Progression Models in Resistance Training for Healthy Adults. The ACSM claims that the programmed manipulation of resistance-training protocols such as the training modality, repetition duration, range of repetitions, number of sets, and frequency of training will differentially affect specific physiological adaptations such as muscular strength, hypertrophy, power, and endurance. The ACSM also asserts that for progression in healthy adults, the programs for intermediate, advanced, and elite trainees must be different from those prescribed for novices. An objective evaluation of the resistance-training studies shows that these claims are primarily unsubstantiated. In fact, the preponderance of resistance-training studies suggest that simple, low-volume, time-efficient, resistance training is just as effective for increasing muscular strength, hypertrophy, power, and endurance—regardless of training experience—as are the complex, high-volume, time-consuming protocols that are recommended in the Position Stand. This document examines the basis for many of the claims in the Position Stand and provides an objective review of the resistance training literature.

[...]

RECOMMENDATIONS
What is really known about the science of resistance training is contrary to the opinions expressed in the Position Stand. That is, the preponderance of research strongly suggests that gains in muscular strength, hypertrophy, power, and endurance are the result of the following simple guidelines:
• Select a mode of exercise that feels comfortable throughout the range of motion. There is very little evidence to support the superiority of free weights or machines for increasing muscular strength, hypertrophy, power, or endurance.
• Choose a repetition duration that will ensure the maintenance of consistent form throughout the set. One study showed a greater strength benefit from a shorter duration (2s/4s) and one study showed better strength gains as a result of a longer duration (10s/4s), but no study using conventional exercise equipment reports any significant difference in muscular hypertrophy, power, or endurance as a result of manipulating repetition duration.
• Choose a range of repetitions between three and 15 (e.g., 3-5, 6-8, 8-10, etc.). There is very little evidence to suggest that a specific range of repetitions (e.g., 3-5 versus 8-10) or time-under-load (e.g., 30s versus 90s) significantly impacts the increase in muscular strength, hypertrophy, power, or endurance.
• Perform one set of each exercise. The preponderance of resistance-training studies shows no difference in the gains in muscular strength, hypertrophy, power, or endurance as a result of performing a greater number of sets.
• After performing a combination of concentric and eccentric muscle actions, terminate each exercise at the point where the concentric phase of the exercise is becoming difficult, if not impossible, while maintaining good form. There is very little evidence to suggest that going beyond this level of intensity (e.g., supramaximal or accentuated eccentric muscle actions) will further enhance muscular strength, hypertrophy, power, or endurance.
• Allow enough time between exercises to perform the next exercise in proper form. There is very little evidence to suggest that different rest periods between sets or exercises will significantly affect the gains in muscular strength, hypertrophy, power, or endurance.
• Depending on individual recovery and response, choose a frequency of 2-3 times/week to stimulate each targeted muscle group. One session a week has been shown to be just as effective as 2-3 times/week for some muscle groups. There is very little evidence to suggest that training a muscle more than 2-3 times/week or that split routines will produce greater gains in muscular strength, hypertrophy, power, or endurance.

Insufficient Evidence to Support the ACSM Position Stand on Resistance Training
50
In reality, progression in resistance training is simply adding enough resistance, which is a consequence of getting stronger—not a requisite—to stay within the desired range of repetitions and maintain a specific degree of effort. This is achieved while maintaining the precise exercise form for each aspect of the chosen protocol. Complex manipulation of any or all of the previously discussed resistance-training variables in an attempt to enhance gains in muscular strength, hypertrophy, power, or endurance in novice, intermediate or advanced trainees is primarily based on unsubstantiated opinions, and lacks sufficient scientific evidence - empirical or theoretical - for support.

Den Text, auf den sich diese Kritik bezieht habe ich auch, kann ihn hier leider nicht reinstellen, da er kostenpflichtig ist.

Abstract hier:

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Zitat: Abstract:
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[middle dot]wk-1 for novice and intermediate training and 4-5 d[middle dot]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.

Fazit: Es ist sehr schwer im Bereich Trainingswissenschaft "die Wahrheit" herauszufinden. Auch ich habe mit einigen der genannten Kritikpunkte und getroffenen Aussagen so meine Probleme, man muss doch einiges über den Haufen werfen, wenn der Text und seine Schlüsse so korrekt sind. Ich würde sagen - lieber trainieren als drüber diskutieren. Bringt im Endeffekt mehr, ganz egal, wie gut ihr trainiert