אימונים עצימים, לא מה שחשבנו

[!Demon!]

מסתבר שכל ההנחות של הפרשת הורמונים כמו GH או טסטסטרון באימון יתרמו להיפרטרופיה כללית, היו מוטעים :

The aim of our study was to determine whether resistance exercise-induced elevations in endogenous hormones enhance muscle strength and hypertrophy with training. Twelve healthy young men (21.8 +/- 1.2 yr, body mass index = 23.1 +/- 0.6 kg/m(2)) trained their elbow flexors independently for 15 wk on separate days and under different hormonal milieu. In one training condition, participants performed isolated arm curl exercise designed to maintain basal hormone concentrations (low hormone, LH); in the other training condition, participants performed identical arm exercise to the LH condition followed immediately by a high volume of leg resistance exercise to elicit a large increase in endogenous hormones (high hormone, HH). There was no elevation in serum growth hormone (GH), insulin-like growth factor (IGF-1), or testosterone after the LH protocol but significant (P < 0.001) elevations in these hormones immediately and 15 and 30 min after the HH protocol. The hormone responses elicited by each respective exercise protocol late in the training period were similar to the response elicited early in the training period, indicating that a divergent postexercise hormone response was maintained over the training period. Muscle cross-sectional area (CSA) increased by 12% in LH and 10% in HH (P < 0.001) with no difference between conditions (condition x training interaction, P = 0.25). Similarly, type I (P < 0.01) and type II (P < 0.001) muscle fiber CSA increased with training with no effect of hormone elevation in the HH condition. Strength increased in both arms, but the increase was not different between the LH and HH conditions. We conclude that exposure of loaded muscle to acute exercise-induced elevations in endogenous anabolic hormones enhances neither muscle hypertrophy nor strength with resistance training in young men.

enhances neither-לא מגדיל

http://ukpmc.ac.uk/abstract/MED/1991...C460BCE81.jvm1
עוד אחד:
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2790261/

ניתן לראות חוסר השפעה על סינטוז חלבון בשריר במחקר הזה

וכמה ציטוטים של ליל מקדונלד בקשר לאימון רגליים:
In addition to the science, there is a long held belief, echoed in various places that certain movements, notably squats and deadlifts, will have full-body growth stimulating properties, generally mediated through the hormonal response.
Leg training has no magic impact on overall growth, most of which is determined locally (through mechanisms of tension and fatigue mediated by changes in local muscular metabolism). If you want big arms, train arms. If you want big legs, train legs.
הוא מראה שם גם מחקר שעשו ולא הראה הבדל בגדילת ידיים כשעשו השוואה בין אימון ביצפס VS אימון ביספס + רגליים

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