Turkiye Klinikleri Journal of Sports Sciences

.: ORIGINAL RESEARCH
Haftada 3 ve 6 Kez Yapılan Direnç Egzersiz Sıklığının Kas Gücü ve Kas Hacmi Üzerindeki Etkisi: Deneysel Araştırma
Effect of Resistance Exercise Frequency 3 and 6 Times per Week on Muscle Strength and Volume: An Experimental Study
Geylan BOSTANa , Cengiz AKALANb
aZonguldak Bülent Ecevit Üniversitesi Beden Eğitimi ve Spor Yüksekokulu, Zonguldak, Türkiye
bAnkara Üniversitesi Spor Bilimleri Fakültesi, Antrenörlük Eğitimi Bölümü, Ankara, Türkiye
Turkiye Klinikleri J Sports Sci. 2023;15(3):341-9
doi: 10.5336/sportsci.2023-96333
Article Language: TR
Full Text
ÖZET
 Amaç: Bu çalışmanın amacı, antrenmanlı erkeklerde haftada 3 gün (RT3) veya 6 gün (RT6) yapılan direnç egzersizi programının kas gücü ve hacmi üzerindeki etkisini incelemektir. Gereç ve Yöntemler: Otuz erkek katılımcı rastgele 2 gruba ayrıldıktan sonra 1 grup haftada 3 gün, diğeri ise haftada 6 gün olmak üzere toplam 8 hafta boyunca direnç egzersizi yapmıştır. Her iki grup da egzersiz hacmi açısından eşit koşullarda çalışmıştır. Barbell bench press ve smith makinesi squat egzersizleri ile 1 tekrar maksimal testleri yapılmış ve maksimal kas gücünün belirlenmesi için ön-test ve son-test yapılmıştır. Dirsek fleksör ve ekstansör (biceps brachii-triceps brachii) kas kalınlıklarını ultrasonografi (USG) yöntemi ile ölçerek kas hipertrofisi gelişimi değerlendirilmiştir. Bulgular: Çalışmadaki tüm istatistiksel analizlerde p değeri 0,05'in altındaki sonuçlar istatistiksel olarak anlamlı kabul edilmiştir. Yapılan istatistiksel analizler sonucunda, antrenman grupları arasında USG biceps (p=0,011), triceps (p=0,043) bakımından anlamlı bir fark tespit edilmiştir. Sonuç: Elde ettiğimiz sonuçlara göre her iki grupta da alt ve üst vücut kas gücünün önemli ölçüde arttığı ortaya çıkarken, gruplar arasında önemli bir fark bulunmamıştır. Kas hacmi açısından, her iki grup da dirsek fleksör (biceps brachii) ve ekstansör (triceps brachii) kas kalınlığında önemli bir artış göstermiştir, ancak yine gruplar arasında anlamlı bir fark bulunamamıştır. Bu çalışma, 8 haftalık bir direnç egzersizi periyodunda, antrenmanlı erkeklerde 6 gün yerine 3 gün egzersiz yapmanın benzer kas adaptasyonları sağladığı sonucuna varmaktadır.

Anahtar Kelimeler: Direnç egzersizi; kas gücü, kas hipertrofisi
ABSTRACT
 Objective: The aim of this study is to examine the effect of resistance exercise programs performed 3 days a week (RT3) or 6 days a week (RT6) on muscle strength and volume in trained men. Material and Methods: Thirty male participants, after being randomly divided into 2 groups, 1 group performed resistance exercises 3 days a week and the other 6 days a week for a total of 8 weeks. Both groups worked under equal conditions in terms of exercise volume. One repetition maximum tests were conducted with barbell bench press and smith machine squat exercises, and pre- and post-tests were performed to determine maximum muscle strength. Muscle hypertrophy development was evaluated by measuring the thickness of the elbow flexor and extensor (biceps brachii-triceps brachii) muscles using the ultrasonography (USG) method. Results: In all statistical analyses in the study, results with a p-value below 0.05 were considered statistically significant. Statistical analyses revealed a significant difference between the training groups in terms of USG biceps (p=0.011) and triceps (p=0.043). Conclusion: According to the results obtained, both groups showed significant increases in lower and upper body muscle strength, with no significant difference between the groups. In terms of muscle size, both groups also demonstrated significant increases in elbow flexor (biceps brachii) and extensor (triceps brachii) muscle thickness, but again, no significant difference was found between the groups. This study concludes that in an 8-week period of resistance exercise, exercising 3 days instead of 6 days provides similar muscle adaptations in trained males.

Keywords: Resistance training; muscle strength; muscle hypertrophy
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