Angewandtes Hypertrophietraining: Überprüfung traditioneller und neuer Ansätze

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Introduction: In many sports, strength is considered an important basis for performance. One factor affecting strength is muscle mass. Therefore, it may be necessary to increase muscle mass in athletes through resistance training. However, the most effective strategy to gain muscle mass has not yet been clearly identified. Many methods used in practice are based on anecdotal evidence rather than empirical data. For this reason, different approaches to hypertrophy training were examined in this thesis based on three studies. The methods and most important results of these studies are summarized in the following.
Methods: In the first study, adolescent American football players completed a 12-week resistance training program with three total-body training sessions per week using either Block Periodization (BLOCK) or Daily Undulating Periodization (DUP). The aim was to investigate the effects of the different periodization strategies on muscle mass and athletic performance. The second study assessed the impact of a three-week detraining period (DTR) on anthropometric measures and sport performance. In a third study, highly trained male subjects completed a six-week low-intensity calf resistance training intervention either without (noBFR) or with blood flow restriction (BFR). Before and after the intervention, 1-RM calf raise, calf volume, muscle thickness of the gastrocnemius, and leg stiffness were recorded.
Results: At the end of the first intervention, both periodization groups showed significantly higher muscle mass and thickness, as well as athletic performance without differences between groups. Following DTR, fat mass increased significantly, and fat-free mass was reduced. All other measures were unchanged after DTR. Both BFR and NoBFR training resulted in significant increases in 1-RM and muscle thickness without differences between groups. Calf volume and leg stiffness remained unchanged in both conditions.
Conclusions: In adolescent American football players, the structure of periodization does not appear to have any effect on muscle growth. Furthermore, a three weeks DTR does not result in negative effects. Both results provide new insights that can be helpful when creating training programs as well as for planning training-free periods. The currently frequently investigated BFR training does not show higher effects on muscle growth of the lower extremities than conventional low-intensity resistance training.
Original languageGerman
Place of PublicationKöln
PublisherDeutsche Sporthochschule Köln
Number of pages87
Publication statusPublished - 2021