🏋‍♂Изследване от 2013 година проучва влиянието на упражнения с леки тежести и метода на ограничение на кръвния поток (ОКП) в комбинация на упражнения с големи тежести [17,19]. Учените разделят млади мъже (с поне една година тренировъчен опит) в две групи. Едната група правела сгъвания за бицепс с леки тежести и ОКП за 4 седмици (3 серии по 30 повторения с 30% от тежестта за 1МП), след което преминала на нов 4 седмичен цикъл, през който сгъванията за бицепс се правели с големи тежести, но без ОКП (3 серии х 15 повторения с 60% от 1МП). Другата група правела същото, но в обратен ред.

И двете групи качили еднакво количество мускули за 8-те седмици, през които продължило изследването. През първите 4 седмици мъжете, тренирали с ОКП качили също толкова мускулна маса, колкото и мъжете, тренирали с тежко. През вторите 4 седмици, когато сменили протоколите, отново мъжете, тренирали с ОКП (тези мъже, които тренирали с тежко първите 4 седмици) качили същото количество мускули каквото и мъжете, тренирали с тежко (тези, които тренирали с ОКП през първите 4 седмици) [17].


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