Variable Parameters of Health Improving Strength Training
DOI:
https://doi.org/10.29038/2220-7481-2024-04-46-54Keywords:
strength training, resistance exercises, muscle hypertrophy, variable parameters of the training programAbstract
Introduction. Strength training is currently recognized as an effective method for maintaining and enhancing health. Successful training planning requires understanding and adjusting the variable parameters influencing strength training outcomes. Aim of This Study. This study aims to analyze the current scientific literature on various variable parameters of strength training and their effects on muscle hypertrophy. Additionally, it seeks to provide practical recommendations for effectively incorporating these parameters into strength training programs. Research Methods. The research employed analysis and synthesis to highlight key data relevant to the study and summarize it in line with the research goals. A systematic approach was used to identify the variable parameters of training programs and their effects on muscle hypertrophy. Results. Manipulating variable parameters of strength training, such as the mode of muscle work, training volume, type of exercise, training structure, load intensity, rest intervals, and training frequency, is essential for stimulating morphological adaptations. Based on the analysis of contemporary literature, it was determined that combining concentric and eccentric modes of muscle work is the most effective approach. Both multi-joint and single- joint exercises should be incorporated into the training program. The structure of training sessions is recommended to combine split training with whole-body workouts, following a periodization model. For optimal results, a high-intensity regimen (above 60 % of the one-repetition maximum) should be emphasized. The recommended training volume is 6– 10 sets per muscle group per week, with 6–12 repetitions per set. Rest intervals should be set at 1–2 minutes between single-joint exercises and 2–5 minutes for multi-joint exercises. Three training sessions per week are suggested for optimal effectiveness in strengthening adaptation mechanisms following strength training. Conclusions. Based on this study, practical recommendations have been developed for trainers regarding the use of variable parameters in the creation of effective training programs.
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