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    <title>Ergebnis für Versionen - 3028079</title>
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    <item>
      <title>Auswirkung des Umfangs von Gewichtetraining auf Hormonausschüttung sowie Muskelgröße und -funktion</title>
      <pubDate>Wed, 01 Jan 1997 07:18:54 +0100</pubDate>
      <link>https://sponet.de/sponet/Record/4000764</link>
      <guid>https://sponet.de/sponet/Record/4000764</guid>
      <author>Ostrowski, K. J.</author>
      <author>Wilson, G. J.</author>
      <author>Weatherby, R.</author>
      <author>Murphy, P. W.</author>
      <author>Lyttle, A. D.</author>
      <dc:format>Artikel</dc:format>
      <dc:subject>Training</dc:subject>
      <dc:subject>Muskelphysiologie</dc:subject>
      <dc:subject>Muskel</dc:subject>
      <dc:subject>Kraft</dc:subject>
      <dc:subject>Belastungsumfang</dc:subject>
      <dc:format>Artikel</dc:format>
      <dc:creator>Ostrowski, K. J.</dc:creator>
      <dc:creator>Wilson, G. J.</dc:creator>
      <dc:creator>Weatherby, R.</dc:creator>
      <dc:creator>Murphy, P. W.</dc:creator>
      <dc:creator>Lyttle, A. D.</dc:creator>
      <content:encoded><![CDATA[Ostrowski et al (1) compared the effects of three different weight training programs on muscle hypertrophy, strength, and power. 27 experienced male college-aged subjects participated in the study and were randomly assigned to three groups: a low volume group (3 sets per muscle group, each muscle group trained once a week), a medium volume group (6 sets per muscle group, each muscle group trained once a week), and a high volume group (12 sets per muscle group, each muscle group trained once a week). The only difference in the training protocols between the groups was the number of sets per exercise.  No power exercises (such as cleans) were performed by the groups. The study lasted 10 weeks. Muscle size was measured via ultrasound, strength was measured via 1 RM bench press and 1 RM squat, and power was measured via vertical jump and bench press throw.  Urinary concentrations of testosterone and cortisol were measured. FINDINGS: All three groups significantly improved in all measures except for vertical jump, but there were no significant differences between groups for any measure. Urinary testosterone/cortisol ratio showed a trend towards overtraining as training volume increased. IMPLICATIONS: Over a 10 week period, a resistance training program involving a low number of sets per exercise may be just as effective as higher volume programs in eliciting changes in muscle strength and size in experienced trainees. Coaches should not be afraid to reduce training volume, especially during the inseason when training time is minimized, since lower volumes of training appear to not be detrimental to performance.  While the high volume group showed a hormonal trend towards overtraining, these results should be viewed with caution, because urinary concentrations of hormones were measured, which may not reflect blood levels. A resistance training program that does not include power movements may not be effective for increasing vertical jump in trained individuals. ]]></content:encoded>
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    <item>
      <title>Wirkung des Umfangs im Krafttraining auf Hormonausscheidung, Muskelgröße und -funktion</title>
      <pubDate>Wed, 01 Jan 1997 07:18:54 +0100</pubDate>
      <link>https://sponet.de/sponet/Record/3028079</link>
      <guid>https://sponet.de/sponet/Record/3028079</guid>
      <author>Ostrowski, K. J.</author>
      <author>Wilson, G. J.</author>
      <author>Weatherby, R.</author>
      <author>Murphy, P. W.</author>
      <author>Lyttle, A. D.</author>
      <dc:format>Artikel</dc:format>
      <dc:subject>Kraft</dc:subject>
      <dc:subject>Training</dc:subject>
      <dc:subject>Belastungsumfang</dc:subject>
      <dc:subject>Hormon</dc:subject>
      <dc:subject>Stoffwechsel</dc:subject>
      <dc:subject>Muskelphysiologie</dc:subject>
      <dc:format>Artikel</dc:format>
      <dc:creator>Ostrowski, K. J.</dc:creator>
      <dc:creator>Wilson, G. J.</dc:creator>
      <dc:creator>Weatherby, R.</dc:creator>
      <dc:creator>Murphy, P. W.</dc:creator>
      <dc:creator>Lyttle, A. D.</dc:creator>
      <content:encoded><![CDATA[Die Studie untersuchte über zehn Wochen die Auswirkungen unterschiedlicher Umfänge von Widerstandstraining auf die Funktion un Größe der Muskeln. Probanden waren 27 Männer, die über ein- bis vierjährige Erfahrung im Training mit Gewichten verfügen. Sie wurden den drei unterschiedlichen Umfängen zufällig zugeordnet und absolvierten das Training an vier Tagen in der Woche. Übungsauswahl, Intensität und Anzahl der Traininstage waren für alle Probanden gleich. Einzige variable Größe war die Anzahl der Sets je Übung. 
Vor und nach dem Untersuchungszeitraum wurden  die Muskelgröße, Kraft und Leistung mittels verschiedener Tests ermittelt. Analysiert wurden ebenfalls die Testosteron- und Cortisolwerte im Urin nach dem Training.
Ergebnisse:
Unter allen drei Belastungsumfängen kam es zu signifikanten Vergrößerungen der Muskelgröße, der Kraft und Oberkörperleistung. Signifikante Unterschiede zwischen den Gruppen waren nicht zu verzeichnen. Bezüglich der Hormonkonzentrationen gab es keine signifikanten Veränderungen. 
Schlußfolgerung:
Über einen Zeitraum von 10 Wochen reichen niedrige Belastungsumfänge für die Muskelentwicklung aus.]]></content:encoded>
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