Alterner entrainement "lourd" et entrainement "léger" pour un maximum de gains musculaires

Eur J Appl Physiol. 2011 Oct;111(10):2525-33. Epub 2011 Mar 1.

Combined effects of low-intensity blood flow restriction training and high-intensity resistance training on muscle strength and size.

Yasuda T, Ogasawara R, Sakamaki M, Ozaki H, Sato Y, Abe T.

Source

Department of Human and Engineered Environmental Studies, Graduate School of Frontier Sciences, The University of Tokyo, 5-1-5, Kashiwanoha, Kashiwa, Chiba, 277-8563, Japan, yasuda@h.k.u-tokyo.ac.jp.

Abstract

We investigated the combined effect of low-intensity blood flow restriction and high-intensity resistance training on muscle adaptation. Forty young men (aged 22-32 years) were randomly divided into four groups of ten subjects each: high-intensity resistance training (HI-RT, 75% of one repetition maximum [1-RM]), low-intensity resistance training with blood flow restriction (LI-BFR, 30% 1-RM), combined HI-RT and LI-BFR (CB-RT, twice-weekly LI-BFR and once-weekly HI-RT), and nontraining control (CON). Three training groups performed bench press exercises 3 days/week for 6 weeks. During LI-BFR training sessions, subjects wore pressure cuffs on both arms that were inflated to 100-160 mmHg. Increases in 1-RM were similar in the HI-RT (19.9%) and CB-RT (15.3%) groups and lower in the LI-BFR group (8.7%, p < 0.05). Maximal isometric elbow extension (MVC) increased in the HI-RT (11.3%) and CB-RT (6.6%) groups; there was no change in the LI-BFR group (-0.2%). The cross-sectional area (CSA) of the triceps brachii (TB) increased (p < 0.05) in the HI-RT (8.6%), CB-RT (7.2%), and LI-BFR (4.4%) groups. The change in relative isometric strength (MVC divided by TB CSA) was greater (p < 0.05) in the HI-RT group (3.3%) than in the LI-BFR (-3.5%) and CON (-0.1%) groups. Following training, relative dynamic strength (1-RM divided by TB CSA) was increased (p < 0.05) by 10.5% in the HI-RT group and 6.7% in the CB-RT group. None of the variables in the CON group changed. Our results show that low-intensity resistance training with BFR-induced functional muscle adaptations is improved by combining it with HI-RT.

Source: http://www.ncbi.nlm.nih.gov/pubmed/21360203 

Remarque: L'entrainement "léger" pratiqué dans cette étude utilise la méthode du "Kaatsu training". Comme cela a déjà été évoqué dans l'article consacré à ce principe, il est possible de restreindre l'afflux sanguin dans le muscle en utilisant une charge correspondante à 40% de 1RM.

Voir aussi: http://gasser-yves.fonta-frederic.over-blog.com/article-kaatsu-training-les-benefices-de-l-entrainement-leger-86700171.html