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Les machines, plus efficaces que les poids, chez les débutantes

23/12/2017 | Etudes Musculation


Cela confirme ce que nous expliquions dans notre livre de musculation pour les femmes

J. MAYHEW         Journal of Strength and Conditioning Research   VOLUME 31 | SUPPLEMENT 1 | 2017 | S129

Previous investigation has noted that neither body build nor
initial strength level appear to influence upper-body strength
gains resulting from a short-term resistance training (RT)
program in young men. Such information is lacking in young
women. With increasing interest of women in RT, it would be
beneficial to determine if the same outcome as noted in men
was operating in women.

Purpose: To determine the influence
of body build on changes in fat-free mass (FFM) and upperbody
strength resulting from RT in college women. Methods:
College women (n = 496) self-selected to train with free
weights (FW, n = 279) or machine weights (SVP, n = 217)
during 12 weeks of periodized RT. Fat mass (FM) and FFM,
determined from %fat (gender-specific skinfold equation) and
modality-specific 1RM were determined prior to RT. Women
were distributed according to body build and divided in thirds
(slender = SL, n = 164; average = AV, n = 168; solid = SO, n
= 164) based on the regression of FFM/Ht2 on FM/Ht2.

Results: RT groups were not significantly different initially on
any demographic variable. All 3 body build groups were significantly
different (p , 0.001) in body mass, FM, FFM, FFM/Ht,
and FM/Ht). The SVP group had a significantly greater initial
1RM (39.8 6 7.3 kg) than the FW group (33.7 6 7.1 kg). SL
(37.9 6 8.4 kg) and AV (36.4 6 7.6 kg) body types had
a greater initial 1RM than SO (34.8 6 7.1 kg). Following training,
the change in FFM was not significantly different for training
modality body type. Following RT, the SVP group made
significantly greater gains in 1RM (6.9 6 4.6 kg) than the
FW group (5.9 6 5.3 kg). However, there were no significant
difference (p = 0.78) among body build groups for gain in
absolute strength (SL = 5.9 6 5.3, AV = 6.1 6 5.3, SO =
5.9 6 4.1 kg).

Conclusions: Young women appear to make
slightly better muscle strength gains using machine weights
compared to FW.
However, body type does not appear to
influence training potential to gain strength from RT. Practical
Applications: When beginning RT, young women might consider
utilizing machine weights initially before switching to FW.

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