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Quelle utilité de s'entraîner lourd pour le muscle?

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Quelle utilité de s'entraîner lourd pour le muscle?

Messagepar Nutrimuscle-Conseils » 6 Jan 2020 15:32

Muscle fibre activation is unaffected by load and repetition duration when resistance exercise is performed to task failure
Robert W. Morton The Journal of Physiology 2019

Key points
Performing resistance exercise with heavier loads is often proposed to be necessary for the recruitment of larger motor units and activation of type II muscle fibres, leading to type II fibre hypertrophy. Indirect measures [surface electromyography (EMG)] have been used to support this thesis, although we propose that lighter loads lifted to task failure (i.e. volitional fatigue) result in the similar activation of type II fibres.
In the present study, participants performed resistance exercise to task failure with heavier and lighter loads with both a normal and longer repetition duration (i.e. time under tension).
Type I and type II muscle fibre glycogen depletion was determined by neither load, nor repetition duration during resistance exercise performed to task failure.
Surface EMG amplitude was not related to muscle fibre glycogen depletion or anabolic signalling; however, muscle fibre glycogen depletion and anabolic signalling were related.
Performing resistance exercise to task failure, regardless of load lifted or repetition duration, necessitates the activation of type II muscle fibres.

Abstract
Heavier loads (>60% of maximal strength) are considered to be necessary during resistance exercise (RE) to activate and stimulate hypertrophy of type II fibres. Support for this proposition comes from observation of higher surface electromyography (EMG) amplitudes during RE when lifting heavier vs. lighter loads. We aimed to determine the effect of RE, to task failure, with heavier vs. lighter loads and shorter or longer repetition durations on: EMG‐derived variables, muscle fibre activation, and anabolic signalling.

Ten recreationally‐trained young men performed four unilateral RE conditions randomly on two occasions (two conditions, one per leg per visit). Muscle biopsies were taken from the vastus lateralis before and one hour after RE. Broadly, total time under load, number of repetitions, exercise volume, EMG amplitude (at the beginning and end of each set) and total EMG activity were significantly different between conditions (P < 0.05); however, neither glycogen depletion (in both type I and type II fibres), nor phosphorylation of relevant signalling proteins showed any difference between conditions. We conclude that muscle fibre activation and subsequent anabolic signalling are independent of load, repetition duration and surface EMG amplitude when RE is performed to task failure.

The results of the present study provide evidence indicating that type I and type II fibres are activated when heavier and lighter loads are lifted to task failure. We propose that our results explain why RE training with higher or lower loads, when loads are lifted to task failure, leads to equivalent muscle hypertrophy and occurs in both type I and type II fibres.
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Re: Quelle utilité de s'entraîner lourd pour le muscle?

Messagepar Guillaume8644 » 6 Jan 2020 16:39

Il suffirait donc d’aller à l’échec même en charge modérées?
Échec dû à la brulure ou au manque de force en fin de série?
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Re: Quelle utilité de s'entraîner lourd pour le muscle?

Messagepar Nutrimuscle-Conseils » 6 Jan 2020 17:34

ce n'est pas: il suffit
c'est une revue de presse de l'actu scientifique
on pourrait aussi dire qu'il y a 2 techniques que l'on peut utiliser en alternance (comme expliqué dans la méthode delavier 2)
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Re: Quelle utilité de s'entraîner lourd pour le muscle?

Messagepar Guillaume8644 » 6 Jan 2020 17:40

Dans la méthode Delavier 2 (que j’ai en livre de chevet) il est précisé que les deux méthodes existes mais quelles ont un impact anabolique différent. Tout le contraire ici.
D’où ma question initiale.
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Re: Quelle utilité de s'entraîner lourd pour le muscle?

Messagepar Nutrimuscle-Conseils » 6 Jan 2020 17:46

Guillaume8644 a écrit: mais quelles ont un impact anabolique différent. Tout le contraire ici.
D’où ma question initiale.


tu t'auto-embrouilles en confondant le résultat et les mécanismes d'action
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Re: Quelle utilité de s'entraîner lourd pour le muscle?

Messagepar Guillaume8644 » 6 Jan 2020 17:55

Nutrimuscle-Conseils a écrit:Muscle fibre activation is unaffected by load and repetition duration when resistance exercise is performed to task failure

our results explain why RE training with higher or lower loads, when loads are lifted to task failure, leads to equivalent muscle hypertrophy.


Pourtant c’est clair.
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Re: Quelle utilité de s'entraîner lourd pour le muscle?

Messagepar always_wannafly » 6 Jan 2020 18:18

Tu dois alterner avec des séances où tu evites l’echec jusqu’au series où, idealement, tu travailles plus lourd.
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Re: Quelle utilité de s'entraîner lourd pour le muscle?

Messagepar RM-Coach » 26 Jan 2020 21:14

Aussi cette étude qui montre qu’en allant à l'échec, on arrive aux mêmes resultats en terme d’hypertrophie même aves des charges légères.

Par contre :
- manque de recup si tu vas à l’echec systematiquement avec du lourd qui explique une hypertrophie pas plus grande qu’avec des poids legers à l’echec?
- plus de gains en force avec des charges lourdes (>85% Rm)
- les volumes d’entrainement sont pas iso (quid du lourd à l’echec avec un nombre de rep identique ou un tonnage similaire)
- niveau temps de recup, si tu demandes du lourd et que tu laisses que 1- 2 min de recup aux pratiquants est ce que c’est toujours du lourd? parfois on a des surprises sur les protocoles ...



Abstract

Schoenfeld, BJ, Grgic, J, Ogborn, D, and Krieger, JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training: a systematic review and meta-analysis. J Strength Cond Res 31(12): 3508-3523, 2017-The purpose of this article was to conduct a systematic review of the current body of literature and a meta-analysis to compare changes in strength and hypertrophy between low- vs. high-load resistance training protocols. Searches of PubMed/MEDLINE, Cochrane Library, and Scopus were conducted for studies that met the following criteria: (a) an experimental trial involving both low-load training [≤60% 1 repetition maximum (1RM)] and high-load training (>60% 1RM); (b) with all sets in the training protocols being performed to momentary muscular failure; (c) at least one method of estimating changes in muscle mass or dynamic, isometric, or isokinetic strength was used; (d) the training protocol lasted for a minimum of 6 weeks; (e) the study involved participants with no known medical conditions or injuries impairing training capacity. A total of 21 studies were ultimately included for analysis. Gains in 1RM strength were significantly greater in favor of high- vs. low-load training, whereas no significant differences were found for isometric strength between conditions. Changes in measures of muscle hypertrophy were similar between conditions. The findings indicate that maximal strength benefits are obtained from the use of heavy loads while muscle hypertrophy can be equally achieved across a spectrum of loading ranges.



https://www.ncbi.nlm.nih.gov/m/pubmed/28834797/
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