期刊名称：Timisoara Physical Education and Rehabilitation Journal
印刷版ISSN：2065-0574
出版年度：2022
卷号：14
期号：27
页码：27-32
DOI：10.2478/tperj-2021-0011
语种：English
出版社：Walter de Gruyter GmbH
摘要：The concept of progressive overload is one of the most well known and well understood principles in strength training around athletes. To gain muscle mass, this principle consists of progress in weight, number of repetitions, frequency and sets. Although it is a widely used principle, trough our study, we wanted to ascertain if, after training sessions applying Weider’s principle of progressive loading (PPO), we can highlight significant increases in some muscle groups (chest Mc, and back Mb ), in non-performance subjects. One sample (N= 8 subjects, 8 men, with a mean age of 20.4 ± 0.74 years), trained for 12 weeks with a frequency of 4 workouts per week, in a sports center from Arad county. Muscle perimeters were measured using a metric band. Subjects underwent bodybuilding-specific training with a predominant focus on PPO. Measurements of the pectoral muscle (Mc) and back muscle (Mb) were carried out in two stages: an initial test (Ci, Bi ) and a final test (Cf, Bf), to see at the end of the experiment, if there are improvements. After 12 weeks of training, the final results indicate an increase of the average of both chest and back muscles (Ci 102.6, Cf 107.4 and Bi 109.6, Bf 113.8). Although the values of the T-test, at both groups, are identical, it seems that the PPO effective size (ω2) is larger in the back (14%) compared to the chest (12%). Within the limits of our experiment, we consider that by only using the PPO, significant improvements can be obtained on the targeted muscle groups.
