Myo-Reps Versus Traditional Sets for Muscle Strength, Fat-Free Mass, and Time Efficiency
Myo-Reps Versus Traditional Sets for Muscle Strength, Fat-Free Mass, and Time Efficiency: a Randomized Controlled Trial
This study compared two ways of doing strength training in healthy adults. The first, called Myo-Reps, is a time-saving method: one hard first set of 8-15 repetitions, followed by three short "mini-sets" of 3-5 repetitions with only 10-20 seconds of rest in between. The second is traditional training: three sets of 8-15 repetitions with 1-3 minutes of rest between sets.
Thirty-four adults were randomly assigned, by chance, to one of the two groups. For nine weeks everyone trained twice a week, under supervision, doing full-body workouts on 10 gym machines. The researchers measured how much stronger people became on each exercise, how much their fat-free mass (muscle and other lean tissue) changed, how hard the sessions felt, how much weight and how many repetitions were lifted, and how long the sessions took.
The aim was to find out whether the shorter Myo-Reps workouts can build strength and fat-free mass as well as traditional training.
調査の概要
状態
詳細な説明
Rationale: Lack of time is a common barrier to resistance training. The study tested two competing predictions. If total volume load (load × repetitions) is the main driver of adaptation, traditional three-set training should give greater improvements. If repetitions performed close to failure matter more, Myo-Reps could give similar or greater improvements despite less volume and shorter sessions.
Design: Parallel-group randomized trial in healthy adults, 1:1 allocation, stratified by gender and age, using a central web-based randomization system run by an independent trial unit; allocation was concealed until enrolment. All sessions were directly supervised, and load progression rules were identical in both groups. Week 1: familiarization and baseline body composition. Week 2: baseline strength testing. Weeks 3-11: training. Week 12: repeat testing.
Analysis: No sample-size calculation was performed (convenience sample). Strength comparisons are exploratory and analysed separately for each exercise.
Registration note: This record was registered retrospectively, after data collection was completed. Outcomes are described as defined in the manuscript submitted for publication.
研究の種類
入学 (実際)
段階
- 適用できない
連絡先と場所
研究場所
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Trøndelag
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Trondheim、Trøndelag、ノルウェー、7030
- Sit Trening HelgasetrSit
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参加基準
適格基準
就学可能な年齢
健康ボランティアの受け入れ
受講資格のある性別
説明
Inclusion Criteria:
- 18-65 years
- Generally good health
- No medical contraindications for heavy resistance training
Exclusion Criteria:
- highly advanced trainees
- pregnancy
研究計画
研究はどのように設計されていますか？
デザインの詳細
- 主な目的：他の
- 割り当て：ランダム化
- 介入モデル：並列代入
- マスキング：なし（オープンラベル）
武器と介入
参加者グループ / アーム |
介入・治療 |
|---|---|
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実験的：Myo-Rep
Nine weeks (weeks 3-11) of two supervised full-body sessions per week on 10 resistance-training machines. For each exercise: one activation set of 8-15 repetitions close to failure, followed by three mini-sets of 3-5 repetitions with the same load, separated by 10-20 seconds of rest. Load progression criteria were identical to the traditional training group. |
Supervised full-body machine-based resistance training, twice weekly for nine weeks. Each exercise: one activation set of 8-15 repetitions close to failure, then three mini-sets of 3-5 repetitions with the same load and 10-20 seconds of rest between sets. |
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アクティブコンパレータ：Traditional three-set training
Nine weeks (weeks 3-11) of two supervised full-body sessions per week on the same 10 resistance-training machines. For each exercise: three sets of 8-15 repetitions separated by 1-3 minutes of rest. Load progression criteria were identical to the Myo-Reps group. |
Supervised full-body machine-based resistance training, twice weekly for nine weeks, using the same 10 exercises. Each exercise: three sets of 8-15 repetitions with 1-3 minutes of rest between sets. |
この研究は何を測定していますか？
主要な結果の測定
結果測定 |
メジャーの説明 |
時間枠 |
|---|---|---|
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Change in exercise-specific muscular strength (estimated one-repetition maximum, e1RM) across 10 machine exercises
時間枠：Baseline (week 2) to post-intervention (week 12)
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e1RM was derived from 3-10 repetition-maximum tests (Epley equation) for each of the 10 trained machine exercises. Each exercise was analysed separately, and the between-group difference in change from baseline to post-intervention is the outcome. |
Baseline (week 2) to post-intervention (week 12)
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二次結果の測定
結果測定 |
メジャーの説明 |
時間枠 |
|---|---|---|
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Change in fat-free mass
時間枠：Baseline (week 1) to post-intervention (week 12)
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Measured by bioelectrical impedance (InBody 770). |
Baseline (week 1) to post-intervention (week 12)
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Session duration
時間枠：Training weeks 3-11
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Time taken to complete a training session, averaged per participant. |
Training weeks 3-11
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Weekly volume load
時間枠：Training weeks 3-11
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Load × repetitions, summed across exercises and averaged per week. |
Training weeks 3-11
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Repetitions close to failure
時間枠：raining weeks 3-11
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Estimated number of repetitions performed close to muscular failure during training. |
raining weeks 3-11
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Session rating of perceived exertion (session RPE)
時間枠：Training weeks 3-11
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Participant-rated exertion for each training session. |
Training weeks 3-11
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協力者と研究者
捜査官
- 主任研究者：Marius S Fimland, Phd、NTNU - Norwegian University of Science and Technology
研究記録日
主要日程の研究
研究開始 (実際)
一次修了 (実際)
研究の完了 (実際)
試験登録日
最初に提出
QC基準を満たした最初の提出物
最初の投稿 (実際)
学習記録の更新
投稿された最後の更新 (実際)
QC基準を満たした最後の更新が送信されました
最終確認日
詳しくは
本研究に関する用語
その他の研究ID番号
- SIKT ID: 187305
個々の参加者データ (IPD) の計画
個々の参加者データ (IPD) を共有する予定はありますか?
IPD プランの説明
De-identified individual participant data underlying the published results will be made available to qualified researchers on reasonable request to the corresponding author, after publication of the main article. Requests should include a brief research proposal.
IPD 共有時間枠
Data will be available beginning after publication of the main article and for at least 5 years thereafter.
IPD 共有アクセス基準
De-identified individual participant data will be shared with qualified researchers on reasonable request to the corresponding author (Philip Meisterl, NTNU), who will review each request. Requesters should provide a short research proposal. Data are shared only for scientific research purposes, consistent with participants' consent and Norwegian data protection regulations (GDPR). Data will be sent securely by email or a secure file-transfer link.
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米国FDA規制医薬品の研究
米国FDA規制機器製品の研究
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