The difference between effects of "power-up type" and "bulk-up type" strength training exercises. With special reference to muscle cross-sectional area, muscular strength, anaerobic power and anaerobic endurance.
- VernacularTitle:「パワーアップ型」と「バルクアップ型」筋力トレーニング手段のトレーニング効果の相違 筋断面積，筋力，無気的パワーおよび無気的持久力に着目して
- Author:
JOYEON CHOI
;
HIDEYUKI TAKAHASHI
;
YUJI ITAI
;
KAORU TAKAMATSU
- Publication Type:Journal Article
- Keywords:
strength training;
power-up type;
bulk-up type;
muscle cross-sectional area;
muscular strength;
anaerobic power;
anaerobic endurance
- From:Japanese Journal of Physical Fitness and Sports Medicine
1998;47(1):119-129
- CountryJapan
- Language:Japanese
-
Abstract:
In this study, the difference between the effects of “power-up type” and “bulk-up type” strength training exercise was investigated by analyzing parameters such as structural and functional adaptations in the neuromuscular system. Eleven subjects were divided into power-up and bulk-up groups. The power-up group comprised five male subjects who performed 5 sets at 90% of one repetition maximum (1 RM) with a 3-min rest between sets (repetition method) . The bulk-up group comprised six male subjects who performed 9sets at 80-60-50%, 70-50-40%, and 60-50-40% of 1 RM with rest intervals between sets of either 30 s or 3 min (interval method) . Both groups performed isotonic knee extension exercise twice a week for 8 weeks. The power-up group showed a lower rate of improvement than the bulk-up group in terms of cross-sectional area (CSA) of the quadriceps femoris at levels 30%, 50% and 70% from the top of the femur, and also in average isokinetic strength (Isok. ave. ; 180 deg/s, 50 consecutive repetitions) . However, the power-up group showed a greater rate of improvement in 1 RM, maximal isometric strength (Isom. max), and maximal isokinetic strength (Isok. max ; 60, 180, 300 deg/s) . Furthermore, the rate of reduction in strength over 50 consecutive isokinetic repetitions decreased in the bulk-up group. On the other hand, the power-up group showed no significant changes in the above throughout the entire training program. These results indicate that the characteristics of the two types of training exercise are as follows : (1) power-up exercise is effective mainly for improving muscular strength and anaerobic power, and (2) bulk-up exercise is effective mainly for improving hypertrophy and anaerobic endurance. These findings support the idea that “power-up type” and “bulk-up type” strength training exercises should be applied appropriately according to the training aim.
