{"id":2389,"date":"2018-05-31T06:00:41","date_gmt":"2018-05-30T21:00:41","guid":{"rendered":"https:\/\/www.muscle-hypertrophy.com\/?p=2389"},"modified":"2018-05-24T07:35:00","modified_gmt":"2018-05-23T22:35:00","slug":"%e4%b8%80%e9%80%b1%e9%96%93%e3%81%ae%e7%ad%8b%e5%8a%9b%e3%83%88%e3%83%ac%e3%83%bc%e3%83%8b%e3%83%b3%e3%82%b0%e3%83%9c%e3%83%aa%e3%83%a5%e3%83%bc%e3%83%a0%e3%81%a8%e7%ad%8b%e5%ae%b9%e7%a9%8d%e3%81%a8","status":"publish","type":"post","link":"https:\/\/www.muscle-hypertrophy.com\/?p=2389","title":{"rendered":"\u4e00\u9031\u9593\u306e\u7b4b\u529b\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u30dc\u30ea\u30e5\u30fc\u30e0\u3068\u7b4b\u5bb9\u7a4d\u3068\u306e\u7528\u91cf\u5fdc\u7b54\u53cd\u5fdc\uff1a\u30b7\u30b9\u30c6\u30de\u30c6\u30a3\u30c3\u30af\u30ec\u30d3\u30e5\u30fc\u3068\u30e1\u30bf\u30a2\u30ca\u30ea\u30b7\u30b9"},"content":{"rendered":"

\u3000\u30ea\u30cf\u30d3\u30eamemo\u306b\u3066\u5eb5\u91ce\u62d3\u5c06\u3055\u3093\u304c\u30a8\u30d3\u30c7\u30f3\u30b9\u306b\u3082\u3068\u3065\u304f\u7b4b\u80a5\u5927\u3092\u6700\u5927\u5316\u3059\u308b\u305f\u3081\u306e\u7b4b\u30c8\u30ec\u30fb\u30ac\u30a4\u30c9\u30e9\u30a4\u30f3<\/a>\u3067\u8981\u7d04\u3057\u3066\u3044\u308b\u304c\uff0c\u9031\u3042\u305f\u308a\u306e\u30bb\u30c3\u30c8\u6570\u3068\u7b4b\u80a5\u5927\u306e\u9593\u306b\u306f\u7528\u91cf\u5fdc\u7b54\u53cd\u5fdc\u304c\u3042\u308b\uff0e\u4eca\u56de\u3053\u306e\u8ad6\u6587\u8981\u7d04\u306e\u7ffb\u8a33\u3092\u8a66\u307f\u305f\uff0e<\/p>\n

<\/p>\n

Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis<\/a><\/h3>\n

ABSTRACT<\/h4>\n

The purpose of this paper was to systematically review the current literature and elucidate the effects of total weekly resistance training (RT) volume on changes in measures of muscle mass via meta-regression. The final analysis comprised 34 treatment groups from 15 studies. Outcomes for weekly sets as a continuous variable showed a significant effect of volume on changes in muscle size (P = 0.002). Each additional set was associated with an increase in effect size (ES) of 0.023 corresponding to an increase in the percentage gain by 0.37%. Outcomes for weekly sets categorised as lower or higher within each study showed a significant effect of volume on changes in muscle size (P = 0.03); the ES difference between higher and lower volumes was 0.241, which equated to a percentage gain difference of 3.9%. Outcomes for weekly sets as a three-level categorical variable (<5, 5-9 and 10+ per muscle) showed a trend for an effect of weekly sets (P = 0.074). The findings indicate a graded dose-response relationship whereby increases in RT volume produce greater gains in muscle hypertrophy.<\/p>\n

\u3000\u3053\u306e\u8ad6\u6587\u306e\u76ee\u7684\u306f\uff0c\u73fe\u5728\u306e\u6587\u732e\u3092\u4f53\u7cfb\u7684\u306b\u30ec\u30d3\u30e5\u30fc\u3057\uff0c\u30e1\u30bf\u56de\u5e30\u306b\u3088\u308b\u7b4b\u8089\u91cf\u306e\u6e2c\u5b9a\u5024\u306e\u5909\u5316\u306b\u5bfe\u3059\u308b\u9031\u6bce\u306e\u7b4b\u529b\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0 (RT) \u91cf\u306e\u5f71\u97ff\u3092\u89e3\u660e\u3059\u308b\u3053\u3068\u3067\u3042\u3063\u305f\uff0e\u6700\u7d42\u7684\u306a\u5206\u6790\u306f\uff0c15 \u306e\u7814\u7a76\u304b\u3089\u306e 34 \u306e\u6cbb\u7642\u7fa4\u3092\u542b\u3093\u3067\u3044\u305f\uff0e\u9023\u7d9a\u5909\u6570\u3068\u3057\u3066\u306e\u9031\u5358\u4f4d\u306e\u7d50\u679c\u306f\uff0c\u7b4b\u8089\u306e\u5927\u304d\u3055\u306e\u5909\u5316\u306b\u5bfe\u3059\u308b\u5bb9\u7a4d\u306e\u6709\u610f\u306a\u52b9\u679c\u3092\u793a\u3057\u305f (P = 0.002). \u305d\u308c\u305e\u308c 1 \u30bb\u30c3\u30c8\u8ffd\u52a0\u3059\u308b\u3054\u3068\u306b\u52b9\u679c\u91cf (ES) \u304c 0.023 \u5897\u52a0\u3057\uff0c\u30d1\u30fc\u30bb\u30f3\u30c8\u5897\u52a0\u7387\u306f 0.37 % \u5897\u52a0\u3057\u305f<\/strong>\uff0e\u5404\u7814\u7a76\u3067 lower \u307e\u305f\u306f higher \u3068\u5206\u985e\u3055\u308c\u305f\u9031\u3054\u3068\u306e\u7d50\u679c\u306f\uff0c\u7b4b\u8089\u306e\u5927\u304d\u3055\u306e\u5909\u5316 (P = 0.03) \u306b\u6709\u610f\u306a\u52b9\u679c\u3092\u793a\u3057\u305f\uff0ehigher \u3068lower \u3068\u306e\u9593\u306e\u52b9\u679c\u91cf\u6b8b\u5dee\u306f 0.241 \u3067\u3042\u308a\uff0c\u3053\u308c\u306f 3.9 % \u306e\u30d1\u30fc\u30bb\u30f3\u30c8\u6b8b\u5dee\u306b\u8a72\u5f53\u3057\u305f\uff0e3 \u3064\u306e\u30ab\u30c6\u30b4\u30ea\u30fc\u5909\u6570\uff08\u7b4b\u8089\u3042\u305f\u308a 5 \u672a\u6e80, 5-9 \u304a\u3088\u3073 10 \u4ee5\u4e0a\uff09\u3068\u3057\u3066\u306e\u9031\u5358\u4f4d\u306e\u7d50\u679c\u306f\uff0c\u9031\u5358\u4f4d\u306e\u52b9\u679c\u306e\u50be\u5411\uff08\u6709\u610f\u3067\u306f\u306a\u3044\uff09\u3092\u793a\u3057\u305f (P = 0.074). \u3053\u306e\u77e5\u898b\u306f\uff0c\u7b4b\u529b\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u30dc\u30ea\u30e5\u30fc\u30e0\u306e\u5897\u52a0\u304c\u7b4b\u80a5\u5927\u306e\u3088\u308a\u5927\u304d\u306a\u5897\u52a0\u3092\u3082\u305f\u3089\u3059\uff0c\u6bb5\u968e\u7684\u306a\u7528\u91cf\u53cd\u5fdc\u95a2\u4fc2\u3092\u793a\u5506\u3057\u3066\u3044\u308b\uff0e<\/p>\n

\"\"<\/a>
Forest plot of studies comparing the hypertrophic effects of different training volumes where the comparison made within each study analysed lower vs. higher number of sets. The data shown are mean +-95% CI; the plotted squares reflect the statistical weight of each study. Abbreviations: ES (effect size).<\/figcaption><\/figure>\n
\"\"<\/a>
Impact of weekly volume on effect size and percentage change in muscle size.<\/figcaption><\/figure>\n

Search strategy<\/h4>\n

\u3000\u6587\u732e\u691c\u7d22\u306f\u82f1\u8a9e\u306e\u307f\uff0c\u30c7\u30fc\u30bf\u30d9\u30fc\u30b9\u306f PubMed, Sports Discus, CINAHL \u304b\u3089\u3067\uff0c\u691c\u7d22\u8a9e\u53e5\u306f ‘muscle’, ‘hypertrophy’, ‘growth’, ‘cross sectional area’, ‘fat free mass’, ‘resistance training’, ‘resistance exercise’, ‘multiple sets’, ‘single sets’, ‘volume’, ‘dose response’ \u3068\u3057\u305f\uff0e1476 \u4ef6\u306e\u6587\u732e\u304c\u30b9\u30af\u30ea\u30fc\u30cb\u30f3\u30b0\u3055\u308c\uff0c\u6700\u7d42\u7684\u306b 15 \u4ef6\u304c\u6b8b\u3063\u305f\uff0e<\/p>\n

\"\"<\/a>
Flow diagram of search process.<\/figcaption><\/figure>\n

Calculation of ES<\/h4>\n

\u3000\u52b9\u679c\u91cf\u306f\u8a66\u9a13\u524d\u5f8c\u306e\u5909\u5316\u91cf\u3092\u6a19\u6e96\u504f\u5dee\u3067\u5272\u3063\u3066\u7b97\u51fa\u3057\u305f\uff0e\u30d1\u30fc\u30bb\u30f3\u30c8\u5909\u5316\u91cf\u3082\u540c\u69d8\u306b\u7b97\u51fa\u3057\u305f\uff0e<\/p>\n

Coding of studies<\/h4>\n

\u3000\u7b4b\u80a5\u5927\u306e\u8a08\u6e2c\u6cd5\u306f MRI, \u8d85\u97f3\u6ce2\uff0c\u751f\u691c\uff0cDXA \u6cd5\uff0c\u7a7a\u6c17\u7f6e\u63db\u30d7\u30ec\u30b7\u30b9\u30e2\u30b0\u30e9\u30d5\u30a3\u30fc\uff08\u9593\u63a5\u71b1\u91cf\u8a08\u304b\u3068\u601d\u308f\u308c\u308b\uff09\u306b\u3088\u308b\uff0e<\/p>\n

Statistical analysis<\/h4>\n

\u3000\u30de\u30eb\u30c1\u30ec\u30d9\u30eb\u30c7\u30fc\u30bf\u69cb\u9020\u306b\u3088\u308b\u5805\u7262\u5206\u6563\u30e1\u30bf\u56de\u5e30\u3092\u7528\u3044\u3066\u30e1\u30bf\u30a2\u30ca\u30ea\u30b7\u30b9\u3092\u5b9f\u884c\u3057\u305f\uff0e\u9031\u3042\u305f\u308a\u306e\u7dcf\u30bb\u30c3\u30c8\u6570\u306f low (<5), medium (5-9), high (10+) \u306b\u30ab\u30c6\u30b4\u30ea\u30fc\u5316\u3057\u305f\uff0e\u307e\u305f lower (<9) \u3068 higher (9+) \u3067\u3082\u30ab\u30c6\u30b4\u30ea\u30fc\u5316\u3057\u305f\uff0e<\/p>\n

Sensitivity analysis<\/h4>\n

\u3000\u611f\u5ea6\u5206\u6790\u306b\u304a\u3044\u3066\uff0c\u4e00\u3064\u306e\u7814\u7a76\u304c\u975e\u5e38\u306b\u5f71\u97ff\u529b\u304c\u5f37\u3044\u3053\u3068\u3092\u793a\u3057\u3066\u3044\u308b\uff0eRadaelli, Fleck \u3089\u306e\u7814\u7a76\u3092\u9664\u5916\u3057\u3066\u307f\u308b\u3068\uff0c\u8ffd\u52a0 1 \u30bb\u30c3\u30c8\u3042\u305f\u308a\u306e\u52b9\u679c\u91cf\u306e\u30a4\u30f3\u30d1\u30af\u30c8\u304c 0.013 \u306b\u6e1b\u5c11\u3057\uff0c\u3053\u308c\u306f\u30d1\u30fc\u30bb\u30f3\u30c8\u5897\u52a0\u7387\u306b\u3057\u3066 0.25 % \u306b\u8a72\u5f53\u3059\u308b\uff0e<\/p>\n

\"\"<\/a>
Impact of weekly set volume after removal of study by Radaelli, Fleck, et al. (2014).<\/figcaption><\/figure>\n

\u3000\u7b4b\u8089\u91cf\u3092\u6700\u5927\u5316\u3059\u308b\u306b\u306f\u6700\u4f4e\u3067\u3082\u9031\u306b 10 \u30bb\u30c3\u30c8\u3092\u8981\u3059\u308b\u3053\u3068\u304c\u660e\u3089\u304b\u306b\u306a\u3063\u305f\uff0e\u3057\u304b\u3057\u7b4b\u80a5\u5927\u306b\u306f\u9069\u5fdc\u304c\u5b58\u5728\u3059\u308b\u3068\u8003\u3048\u3089\u308c\uff0c\u6050\u3089\u304f\u30aa\u30fc\u30d0\u30fc\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u306b\u3088\u3063\u3066\u30d7\u30e9\u30c8\u30fc\u306b\u306a\u308b\u4e0a\u9650\u304c\u5b58\u5728\u3059\u308b\u3068\u8003\u3048\u3089\u308c\u308b\u304c\uff0c\u3053\u306e\u8ad6\u6587\u3067\u306f\u305d\u306e\u4e0a\u9650\u3092\u793a\u3059\u3053\u3068\u306f\u3067\u304d\u306a\u304b\u3063\u305f\uff0e<\/p>\n","protected":false},"excerpt":{"rendered":"

\u3000\u30ea\u30cf\u30d3\u30eamemo\u306b\u3066\u5eb5\u91ce\u62d3\u5c06\u3055\u3093\u304c\u30a8\u30d3\u30c7\u30f3\u30b9\u306b\u3082\u3068\u3065\u304f\u7b4b\u80a5\u5927\u3092\u6700\u5927\u5316\u3059\u308b\u305f\u3081\u306e\u7b4b\u30c8\u30ec\u30fb\u30ac\u30a4\u30c9\u30e9\u30a4\u30f3\u3067\u8981\u7d04\u3057\u3066\u3044\u308b\u304c\uff0c\u9031\u3042\u305f\u308a\u306e\u30bb\u30c3\u30c8\u6570\u3068\u7b4b\u80a5\u5927\u306e\u9593\u306b\u306f\u7528\u91cf\u5fdc\u7b54\u53cd\u5fdc\u304c\u3042\u308b\uff0e\u4eca\u56de\u3053\u306e\u8ad6\u6587\u8981\u7d04\u306e\u7ffb\u8a33\u3092\u8a66\u307f\u305f\uff0e<\/p>\n","protected":false},"author":1,"featured_media":808,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[1378,1382,1385,1391,1383,1381,1398,1372,1380,1396,1371,1397,1388,1349,1379,1343,402,1348,1377,1350,1384,1399,1401,1375,1365,1386,1360,1370,1395,1374,1402,1362,1403,191,1368,1366,1404,1355,1394,1367,1352,1387,1393,1373,1390,1376,1392,386,1363,78,1389,1369,1400,622],"class_list":["post-2389","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-resistance-training","tag-cinahl","tag-cross-sectional-area","tag-dose-response","tag-dxa","tag-fat-free-mass","tag-growth","tag-high","tag-higher","tag-hypertrophy","tag-low","tag-lower","tag-medium","tag-mri","tag-multiple-sets","tag-muscle","tag-pubmed","tag-resistance-training","tag-single-sets","tag-sports-discus","tag-volume","tag-resistance-exercise","tag-1399","tag-1401","tag-1375","tag-1365","tag-1386","tag-1360","tag-1370","tag-1395","tag-1374","tag-1402","tag-1362","tag-1403","tag-191","tag-1368","tag-memo","tag-1404","tag-1355","tag-1394","tag-1367","tag-1352","tag-1387","tag-1393","tag-1373","tag-1390","tag-1376","tag-1392","tag-386","tag-1363","tag-78","tag-1389","tag-1369","tag-1400","tag-622"],"_links":{"self":[{"href":"https:\/\/www.muscle-hypertrophy.com\/index.php?rest_route=\/wp\/v2\/posts\/2389","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.muscle-hypertrophy.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.muscle-hypertrophy.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.muscle-hypertrophy.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.muscle-hypertrophy.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=2389"}],"version-history":[{"count":18,"href":"https:\/\/www.muscle-hypertrophy.com\/index.php?rest_route=\/wp\/v2\/posts\/2389\/revisions"}],"predecessor-version":[{"id":2409,"href":"https:\/\/www.muscle-hypertrophy.com\/index.php?rest_route=\/wp\/v2\/posts\/2389\/revisions\/2409"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.muscle-hypertrophy.com\/index.php?rest_route=\/wp\/v2\/media\/808"}],"wp:attachment":[{"href":"https:\/\/www.muscle-hypertrophy.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2389"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.muscle-hypertrophy.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2389"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.muscle-hypertrophy.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2389"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}