Abstrakt
OBJECTIVES: Increasing muscular hypertrophy is one of the main reasons for participating in a resistance training program, where different movement task such as eccentric cadences may serve as a potent hypertrophic stimulus and improve movement stability. Aim of this study was to investigate the physiological responses between slow 6/0/2/0 (SLOW) and moderate 2/0/2/0 (REG) eccentric cadences during five sets of bench press to failure using 70% 1 repetition maximum (1RM).
MATERIALS AND METHODS: Blood samples from sixteen men (21-29y, 85.9 +/- 7.7kg, 130 +/- 17.5kg bench press 1RM) with at least five years of resistance training experience were taken before, immediately after, 30 min after, and 60 min after both protocols in a randomized cross over study design. RESULTS: ANOVA showed that more repetitions were performed during each set in REG and for the entire REG protocol (p<0.001), but total time under tension was greater during SLOW in each set and for the entire protocol (p<0.001).
The post-exercise levels of lactate (p=0.02), creatine kinase (p=0.04), and testosterone (p=0.01) were greater after SLOW. Post-exercise cortisol levels decreased in both protocols (p<0.001), but these decreases were not significantly different between protocols.
CONCLUSIONS: Therefore, intentionally slow eccentric speeds and increased eccentric time under tension seem to be effective for increasing acute hormonal responses after exercise. As such, although a SLOW tempo may decrease the amount of total work (i.e. fewer repetitions with the same load), the increased time under tension seems to drive hormonal responses and neurological response, which may play a large role in stimulating muscle growth, coordination and movement stability.