Effect of agonist-antagonist complex resistance training on upper body strength and power development
Robbins DW, Young WB, Behm DG, Payne WR
Evidence is still building up
Summary
拮抗筋（アゴニスト・アンタゴニスト）をペアにしたスーパーセットと通常トレーニングを比較したRCT。拮抗筋スーパーセットは通常の同等ボリュームトレーニングと同等の筋力・パワー向上を示しつつ、トレーニング時間を有意に短縮した。
Key findings
- 1
拮抗筋スーパーセットは通常のストレートセットと比較して筋力・パワー向上に有意差なし
- 2
拮抗筋スーパーセットはトレーニング時間を平均32%短縮した
- 3
一方の筋を鍛えている間、拮抗筋が休憩・回復しているため疲労蓄積が少ない
- 4
同一筋群のスーパーセットは拮抗筋ペアと異なり疲労蓄積が大きく、ボリューム維持が難しい
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