■拉莫斯-坎波,DJ,贝尼托-皮纳多,PJ,卡拉瓦卡,洛杉矶,Rojo-Tirado,MA,和Rubio-Arias,J.分裂与全身阻力训练对力量和肌肉生长的功效:一项荟萃分析的系统评价。JStrengthCondResXX(X):000-000,2024-以前没有任何研究系统地比较了2种通常用于增加肌肉质量和力量的阻力训练常规的效果(即,分割[Sp]和全身[FB]例程)。我们的目的是根据PRISMA指南进行系统评价和荟萃分析,以比较健康成年人对力量增长和肌肉生长的影响。包括14项研究(392名受试者),这些研究在力量适应和肌肉生长方面比较了Sp和FB常规。关于Sp或FB常规对卧推和下肢力量的影响,两种程序产生的变化幅度相似(卧推:平均差[MD]=1.19;[-1.28,3.65];p=0.34;k=14;下肢:MD=2.47;[-2.11,7.05];p=0.29;k=14).关于Sp与Sp的影响肌肉生长的FB常规,在肘部伸肌的横截面积中观察到了相似的效果(MD=0.30;[-2.65,3.24];p=0.84;k=4),肘屈肌(MD=0.17;[-2.54,2.88];p=0.91;k=5),股外侧肌(MD=-0.08;[-1.82,1.66];p=0.93;k=5),或瘦体重(MD=-0.07;[-1.59,1.44];p=0.92;k=6)。总之,本系统综述和荟萃分析提供了确凿的证据,证明在阻力训练计划中使用Sp或FB常规在体积相等时不会显著影响力量增加或肌肉肥大.因此,个人可以根据自己的喜好自由地选择阻力训练程序。
UNASSIGNED: Ramos-Campo, DJ, Benito-Peinado, PJ, Caravaca, LA, Rojo-Tirado, MA, and Rubio-Arias, JÁ. Efficacy of split versus full-body resistance training on strength and muscle growth: a systematic
review with meta-analysis. J Strength Cond Res 38(7): 1330-1340, 2024-No previous study has systematically compared the effect of 2 resistance training routines commonly used to increase muscle mass and strength (i.e., split [Sp] and full-body [FB] routines). Our objective was to conduct a systematic
review and meta-analysis following PRISMA guidelines to compare the effects on strength gains and muscle growth in healthy adults. 14 studies (392 subjects) that compared Sp and FB routines in terms of strength adaptations and muscle growth were included. Regarding the effects of the Sp or FB routine on both bench press and lower limbs strength, the magnitude of the change produced by both routines was similar (bench press: mean difference [MD] = 1.19; [-1.28, 3.65]; p = 0.34; k = 14; lower limb: MD = 2.47; [-2.11, 7.05]; p = 0.29; k = 14). Concerning the effect of the Sp vs. FB routine on muscle growth, similar effects were observed after both routines in the cross-sectional area of the elbow extensors (MD = 0.30; [-2.65, 3.24]; p = 0.84; k = 4), elbow flexors (MD = 0.17; [-2.54, 2.88]; p = 0.91; k = 5), vastus lateralis (MD = -0.08; [-1.82, 1.66]; p = 0.93; k = 5), or lean body mass (MD = -0.07; [-1.59, 1.44]; p = 0.92; k = 6). In conclusion, the present systematic
review and meta-analysis provides solid evidence that the use of Sp or FB routines within a resistance training program does not significantly impact either strength gains or muscle hypertrophy when volume is equated. Consequently, individuals are free to confidently select a resistance training routine based on their personal preferences.