Unterschiede bei Ausführungsgeschwindigkeit

[Domnl]

Da gibt es unterschiedliche Auffassungen drüber. Ich zitiere z.B. mal eine Studie

BACKGROUND: The study assessed a way to increase the intensity and effectiveness of resistance training by comparing training with a slower repetition speed to training with a conventional repetition speed. Slower repetition speed may effectively increase intensity throughout the lifting phase while decreasing momentum. METHODS: Two studies were done with untrained men (N=65) and women (N=82), (mean age=53.6) who trained two to three times per week for eight to 10 weeks on a 13 exercise Nautilus circuit performing one set of each exercise. Participants exclusively trained using regular speed repetitions for 8 to 12 repetitions per set at 7 sec each (2 sec lifting, 1 sec pause, 4 sec lowering) or a Super Slow training protocol where they completed 4 to 6 repetitions per set at 14 sec each (10 sec lifting, 4 sec lowering). All of the participants were tested for either the 10 repetition-maximum (RM) weightload (regular-speed group) or the 5-RM weightload (slow-speed group). RESULTS: In both studies, Super-Slow training resulted in about a 50% greater increase (p<0.001) in strength for both men and women than regular speed training. In Study 1, the Super-Slow training group showed a mean increase of 12.0 kg and the regular speed group showed an increase of 8.0 kg increase (p<0.001). In Study 2, the Super-Slow training group showed a 10.9 kg increase and the regular speed group showed an increase of 7.1 kg (p<0.001). CONCLUSIONS: Super-Slow training is an effective method for middle-aged and older adults to increase strength. Although studies still need to be done with at-risk populations, repetition speed should be considered when prescribing resistance training.

Hier eine Studie, die das Gegenteil sagt

We performed a randomized exercise training study to assess the effects of traditional Nautilus-style (TR) or superslow (SS) strength training on muscular strength, body composition, aerobic capacity, and cardiovascular endurance. Subjects were 14 healthy, sedentary women, 19-45 years of age (mean +/- SD age, 32.7 +/- 8.9 years), randomized to either the SS or TR training protocols and trained 3 times per week for 10 weeks. Measurements were taken both before and after training, which included a maximal incremental exercise test on a cycle ergometer, body composition, and 1 repetition maximum (1RM) tests on 8 Nautilus machines. Both groups increased their strength significantly on all 8 exercises, whereas the TR group increased significantly more than the SS group on bench press (34% vs. 11%), torso arm (anterior lateral pull-down) (27% vs. 12%), leg press (33% vs. 7%), leg extension (56% vs. 24%), and leg curl (40% vs. 15%). Thus, the TR group's improvement in total exercise weight lifted was significantly greater than that of the SS group after testing (39% vs. 15%). Exercise duration on the cycle ergometer and work rate significantly improved for both groups, but there was no group-by-training interaction. No significant differences were found for body composition or additional aerobic variables measured. Both strength training protocols produced a significant improvement in strength during a 10-week training period, but the TR protocol produced better gains in the absence of changes in percentage of body fat, body mass index, lean body mass, and body weight. In addition, strength training alone did not improve Vo2max, yet short-term endurance increased.

Wie du also siehst, gibt es unterschiedliche Meinungen und Ergebnisse. "Super Slow" ist ja auch als Intensitätstechnik bekannt. Mein Bruder z.B. schwört darauf, vor allem, wenn man etwas älter wird und die Gelenke schonen will.
Die Frage ist im Grunde nicht leicht zu beantworten. Aus physiologischer Sicht hat sich eben gezeigt, dass "exzentrische" Kontraktionen (also der negative Teil der Bewegung, die größten Muskelzuwächse verbuchen. Im Gegensatz zu konzentrischen (positiver Teil) und isometrischen (Gewicht halten).

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die übung folgt der disziplin.

wenn ein kugelstoßer mit 200 kg auf dem rücken einen halben meter hoch springt, ist das für ihn sinnvoller, als 400 kg beugen nach kdk-regeln.

explosive ausführungen findet man bei den werfern und gewichthebern. es wird sogar, zugunsten der explosivität, auf das erreichen der persönlichen maximalleistung verzichtet.

bei kdklern bewegen ihre maximalen gewichte (langsam), trotzdem ist training mit "explosivkraft" notwendig. daß heißt aber nicht, daß sich die hantel dann auch schnell bewegt, bzw. übermäßig beschleunigt wird.

bei den bb-jungs im studio habe ich eigentlich noch nichts "explosives" gesehen. ist vielleicht auch nicht nötig?

literatur (aus der steinzeit): alles was sich mit den grundlagen des krafttrainings befaßt. in jeder diplomarbeit/dissertation findet man das in den ersten kapiteln.