Modifiye 5x5 madcow programının kas hipertrofisi ve gücü üzerine etkileri
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Dosyalar
Tarih
2020
Yazarlar
Dergi Başlığı
Dergi ISSN
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Yayıncı
İstanbul Gedik Üniversitesi
Erişim Hakkı
info:eu-repo/semantics/openAccess
Özet
Bu çalışmada, sekiz hafta süre ile haftada üç gün uygulanan modifiye edilmiş Madcow 5x5 Orta Düzey Kuvvet Programının Kas Gücü ve hipertrofisine etkisi araştırılmıştır. Çalışmaya İzmir İlindeki fitness salonlarında spor yapan 18-39 yaş aralığında olan ve düzenli olarak herhangi bir antrenman programına katılamayan en az iki yıllık spor geçmişi olan ve fitness'taki temel hareket tekniklerini bildiği varsayılan 26 sağlıklı (erkek) gönüllü olarak katılmıştır. Gönüllüler rastgele araştırma ve kontrol grubu olarak iki gruba ayrılmıştır. Araştırma grubu (n=13) 8 hafta boyunca Madcow 5x5 orta düzey kuvvet programı ile kontrol grubu (n=13) 8 hafta boyunca iki bölgeli (push-pull-leg) split antrenman yöntemi ile çalışmışlardır. Çalışmaya katılanların Boy, VA, VYY'si skinfold ölçümü yapılmış; omuz, boyun, kol, bel, kalça ve bacak çevresi 7mm genişliğindeki şerit mezura ile çevre ölçümleri alınmıştır. Squat, Bench Press, Deadlift ve Push Press'teki 1RM değerleri alınarak ilk ve son test değerleri alınmıştır. Ölçümler sonucunda elde edilen verilerin analizi için IBM SPSS 22 paket programı kullanılmıştır. Çalışma "non-parametrik" testlerden, Mann-Whitney U Testi ve Wilcoxon İşaretli Sıralar Testi uygulanmıştır. Karşılaştırma için anlamlılık düzeyi 0.05 olarak alınmıştır. Sonuç olarak 8 haftalık antrenman sürecinde Madcow 5x5 Orta Düzey Kuvvet Programının VYY'si kas kuvveti ve hipertrofisinin etkileri değerlendirilmiştir. Her iki grupta VYY'de artış meydana gelmiştir. Araştırma grubunun çevre ölçümlerinde anlamlı bir artış olmuştur. Araştırma grubunun bütün hareketlerdeki kas gruplarında kuvvet artımı olmuştur; bu bacak kaslarındaki kuvvet artımında daha fazla olmuştur. Grup içerisinde Squat ve Deadlift testleri hariç diğerlerinde anlamlı bir fark olmadığı gözlenmiştir.
In this study, the effect of the modified Madcow 5x5 Intermediate Strength Program applied on muscle strength and hypertrophy was performed three days a week for eight weeks. 26 healthy (male) volunteers, who are at the age of 18-39, who do sports in fitness halls in I?zmir Province and who do not attend any training program regularly, have at least two years of sports history and who know the basic movement techniques in fitness, voluntarily participated. Volunteers were divided into two groups; random research and control groups. The research group (n = 13) worked with Madcow 5x5 mid-level strength program for 8 weeks, and the control group (n = 13) worked with two-zone (push-pull-leg) split training method for 8 weeks. Boy, VA, VYY of the participants were measured skinfold; Perimeter measurements were taken with a 7mm wide spreading tape measure on shoulders, neck, arms, waist, hips and legs. First and last test values were taken by taking 1RM values in Squat, Bench Press, Deadlift and Push Press. IBM SPSS 22 package program was used to analyze the data obtained as a result of the measurements. The Wilcoxon Signed Rows Test was applied to the Mann-Whitney U Test, one of the "non-parametric" tests. The significance level was taken as 0.05 for comparison. As a result, the effects of the VBR of the Madcow 5x5 Intermediate Strength Program muscle strength and hypertrophy during the 8-week training period were evaluated. In both groups, there was an increase in the FDI. There was a significant increase in the measurements of the research group. There was an increase in strength in the muscle groups in all movements of the research group; this was more in the increase of strength in the leg muscles. No significant difference was observed in the group except for Squat and Deadlift tests.
In this study, the effect of the modified Madcow 5x5 Intermediate Strength Program applied on muscle strength and hypertrophy was performed three days a week for eight weeks. 26 healthy (male) volunteers, who are at the age of 18-39, who do sports in fitness halls in I?zmir Province and who do not attend any training program regularly, have at least two years of sports history and who know the basic movement techniques in fitness, voluntarily participated. Volunteers were divided into two groups; random research and control groups. The research group (n = 13) worked with Madcow 5x5 mid-level strength program for 8 weeks, and the control group (n = 13) worked with two-zone (push-pull-leg) split training method for 8 weeks. Boy, VA, VYY of the participants were measured skinfold; Perimeter measurements were taken with a 7mm wide spreading tape measure on shoulders, neck, arms, waist, hips and legs. First and last test values were taken by taking 1RM values in Squat, Bench Press, Deadlift and Push Press. IBM SPSS 22 package program was used to analyze the data obtained as a result of the measurements. The Wilcoxon Signed Rows Test was applied to the Mann-Whitney U Test, one of the "non-parametric" tests. The significance level was taken as 0.05 for comparison. As a result, the effects of the VBR of the Madcow 5x5 Intermediate Strength Program muscle strength and hypertrophy during the 8-week training period were evaluated. In both groups, there was an increase in the FDI. There was a significant increase in the measurements of the research group. There was an increase in strength in the muscle groups in all movements of the research group; this was more in the increase of strength in the leg muscles. No significant difference was observed in the group except for Squat and Deadlift tests.
Açıklama
Sağlık Bilimleri Enstitüsü, Beden Eğitimi ve Spor Bilimleri Ana Bilim Dalı, Beden Eğitimi ve Spor Bilim Dalı
Anahtar Kelimeler
Direnç Eğitimi, Kas Hipertrofisi, Kas Gücü, Egzersiz Hacmi, Resistance Training, Muscle Hypertrophy, Muscle Strength, Training Volüme