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Unraveling the Myth: Debunking 40 Years of Bodybuilding Dogma: - en litteraturstudie om styrketräningens roll för muskeluppbyggnad
University of Gävle, Faculty of Health and Occupational Studies, Department of Public Health and Sport Science.
2023 (Swedish)Independent thesis Basic level (degree of Bachelor), 10 credits / 15 HE creditsStudent thesis
Abstract [sv]

Inom kroppsbyggning anses ökning av skelettmuskulatur vara av primär betydelse.Flertalet styrketräningsmetoder för skelettmuskel-hypertrofi existerar, men ingenentydig bild över dessa metoders effekt på amplitud av skelettmuskel-hypertrofiexisterar.Denna litteraturstudie syftar till att undersöka om det finns en skillnad mellan olikastyrketräningsmodellers förmåga att generera en ökad skelettmuskulatur.För att besvara syftet har 10 stycken RCT-studier rörande olika tänkbara parametrarbakom skelettmuskel-hypertrofi analyserats och sammanställts. Ett flertalstyrketränings-parametrar och träningsmetoder har analyserats, liksom dess magnitud påskelettmuskel-hypertrofi. Litteraturstudiens resultat visar att trots att alternativaträningsmetoder uppvisar likvärdiga, och i vissa fall även bättre, resultat rörandeskelettmuskel-hypertrofi relativt traditionell styrketräning, saknas någon entydig metodsom är överlägsen övriga styrketräningsmetoder. Litteraturstudiens resultat indikerar attnågon på förhand given optimal kombination av set, repetitioner och intensitet förskelettmuskel-hypertrofi sannolikt inte existerar. Detta då litteraturstudiens resultat visaratt det är metabola och systemiska intracellulära processer som orsakar skelettmuskelhypertrofi.Att intracellulära metabola och systemiska signaler styr skelettmuskelhypertrofi,samt att dessa signaler är oberoende av produkten av set, repetitioner ochintensitet, medför att kombinationer av set, repetitioner och intensitet sannolikt endast ären konsekvens och inte en orsak bakom skelettmuskel-hypertrofi.

Abstract [en]

In bodybuilding, increasing skeletal muscle is considered to be of primary importance.Several strength training methods for skeletal muscle hypertrophy exist, but no clearpicture of the effect of these methods on the amplitude of skeletal muscle hypertrophyexists.This literature study aims to investigate whether there is a difference between differentstrength training model’s ability to generate increased skeletal muscle mass.To answer the purpose, 10 RCT studies concerning various conceivable parametersbehind skeletal muscle hypertrophy have been analyzed and compiled. Several strengthtraining parameters and training methods have been analyzed, as well as it’s magnitudeon skeletal muscle hypertrophy. The results of the literature study show that althoughalternative training methods show equivalent, and in some cases even better, resultsregarding skeletal muscle hypertrophy compared to traditional strength training, there isno clear method that is superior to other strength training methods. The results of theliterature study indicate that an optimal combination of sets, repetitions and intensity forskeletal muscle hypertrophy probably does not exist. This as the results of the literaturestudy show that it is metabolic and systemic intracellular processes that cause skeletalmuscle hypertrophy. That intracellular metabolic and systemic signals control skeletalmuscle hypertrophy, and that these signals are independent of the product of sets,repetitions and intensity, means that combinations of sets, repetitions and intensity arelikely only a consequence and not a cause behind skeletal muscle hypertrophy.

Place, publisher, year, edition, pages
2023. , p. 41
Keywords [en]
Frequency, rest time between sets, volume, the supercompensation principle
Keywords [sv]
Frekvens, vilotid mellan set, volym, superkompensations-principen
National Category
Sport and Fitness Sciences
Identifiers
URN: urn:nbn:se:hig:diva-42828OAI: oai:DiVA.org:hig-42828DiVA, id: diva2:1787294
Subject / course
Sport Science
Educational program
Sport Science
Supervisors
Examiners
Available from: 2023-08-14 Created: 2023-08-12 Last updated: 2025-02-11Bibliographically approved

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CiteExportLink to record
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Citation style
  • apa
  • harvard-cite-them-right
  • ieee
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Language
  • sv-SE
  • en-GB
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  • nn-NO
  • nn-NB
  • de-DE
  • Other locale
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Output format
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  • text
  • asciidoc
  • rtf