Examining the Effect of 3/7 Strength Training Method on Various Maximal Strength, Fatigue and Body Composition Parameters

Year 2024, Volume: 26 Issue: 3, 537 - 548, 31.12.2024

Behnam Cücü , Mert Aydoğmuş , Mehmet Ali Öztürk , Mustafa Nurullah Kadı

https://doi.org/10.15314/tsed.1499134

Abstract

This study was conducted to examine the effectiveness of the 3/7 strength training method, a new strength training method, compared to the 4x6 strength training method. The research group consisted of a total of 32 volunteer participants. These participants were divided into 3/7 (n=11) and 4x6 (n=11) training groups and a control group (n=10) that continued their normal lives. Afterwards, people in the 3/7 and 4x6 strength training groups regularly performed strength training, which included the movements specified in the program, two days a week, with 48 hours of rest between training sessions, according to the determined program. Before the studies started and at the end of the studies, anthropometric data such as fat mass, lean mass, body weight, body fat percentage (BFP), body mass index (BMI) of the participants included in the study were measured and then, shoulder press (SP), bench press (BP) and squat (S) as maximal strength measurements; the number of repetitions in the BP, S and SP as the fatigue parameters were recorded. According to the pre-test and post-test measurement data, significant differences were observed in all parameters of the participants who applied the 3/7 protocol (p<0.05). When the pre-post test measurement data of participants who applied the 4x6 protocol were examined, significant improvements were observed in all parameters except BMI and body weight measurements (p<0.05). Regarding the results of the control group, there was a significant difference due to the increase in fat mass, body weight, BFP and BMI values, while a significance was also detected in BP and S measurements among the fatigue number of repetitions (FNR) values (p<0.05), and no significance was found in any of the remaining parameters. When the groups applying the 3/7 and 4x6 protocols were evaluated, participants applying the 3/7 protocol showed more significant improvements in the FNR-S measurement compared to the 4x6 training group (p<0.05), although there was no significant difference in all remaining values, it was observed that people in the 3/7 training group had better values. In conclusion, it was observed that the 8-week 3/7 protocol resulted in significant improvements in various body composition, fatigue and strength parameters of individuals.

Keywords

Maximal strength, strength training, fatigue, 3/7 method, body composition

3/7 Kuvvet Antrenman Metodunun Çeşitli Maksimal Kuvvet, Yorgunluk ve Vücut Kompozisyonu Parametreleri Üzerine Etkisinin İncelenmesi

Abstract

Bu çalışma, yeni bir kuvvet antrenmanı yöntemi olan 3/7 kuvvet antrenmanı yönteminin etkinliğini 4x6 kuvvet antrenmanı yöntemine kıyasla incelemek amacıyla yapılmıştır. Araştırma grubu toplam 32 gönüllü katılımcıdan oluşmuştur. Bu katılımcılar 3/7 (n=11) ve 4x6 (n=11) antrenman grupları ile herhangi bir kuvvet antrenman programına katılmayan bireylerden oluşan kontrol grubu (n=10) olarak ayrılmıştır. Sonrasında 3/7 ve 4x6 kuvvet antrenman gruplarındaki kişiler belirlenen programa göre haftada iki gün ve antrenman seanslarının olduğu günler arasında 48 saat dinlenme olacak şekilde programdaki belirtilen hareketleri içeren kuvvet antrenmanını düzenli olarak uygulamışlardır. Çalışmaya dahil olan katılımcılardan çalışmalar başlamadan önce ve çalışmaların bitiminde; yağ kütlesi, yağsız kütle, vücut ağırlığı, vücut yağ yüzdesi (VYY), vücut kütle indeksi (VKİ) gibi antropometrik veriler alınmış ve ardından maksimal kuvvet ölçümü olarak shoulder press (SP), bench press (BP) ve squat (S); yorgunluk parametresi için ise BP, S ve SP egzersizlerindeki tekrar sayıları alınarak kaydedilmiştir. Veriler SPSS 21.0 istatistik paket programı kullanılarak analiz edilmiştir. Grup içi ön-test ve son-test değerlerinin karşılaştırılmasında Wilcoxon İşaretli Sıralar Testi, gruplar arası karşılaştırmalarda ise Mann-Whitney U Testi kullanılmıştır. Ön test ve son test ölçüm verilerine göre 3/7 protokolünü uygulayan katılımcıların tüm parametrelerinde anlamlı farklılıklar gözlenmiştir. 4x6 protokolünü uygulayan bireylerin ön-son test ölçüm verilerine bakıldığında ise VKİ ve vücut ağırlığı ölçümleri dışındaki bütün parametrelerde anlamlı düzeyde gelişmeler görülmüştür. Kontrol grubu sonuçlarına bakıldığında yağ kütlesi, vücut ağırlığı VYY, VKİ değerlerindeki artıştan dolayı anlamlı farklılık bulunurken, yorgunluk tekrar sayısı (YTS) değerlerinden BP ve S ölçümlerinde de anlamlılık tespit edilmiş olup, kalan hiçbir parametrede anlamlılığa rastlanmamıştır. 3/7 ile 4x6 protokolünü uygulayan gruplar değerlendirildiğinde ise YTS-S ölçümünde 3/7 protokolünü uygulayan katılımcılar 4x6 antrenman grubuna kıyasla daha anlamlı gelişmeler gösterirken, geriye kalan tüm değerlerde anlamlı farklılığa rastlanmasa da 3/7 antrenman grubundaki kişilerin daha iyi değerlere sahip olduğu saptanmıştır. Sonuç olarak; gerçekleştirilen 8 haftalık 3/7 protokolünün bireylerin çeşitli vücut kompozisyonu, yorgunluk ve kuvvet parametreleri üzerinde olumlu düzeyde önemli gelişmelere neden olduğu gözlenmiştir.

Keywords

Maksimal kuvvet, kuvvet antrenmanı, yorgunluk, 3/7 yöntemi, vücut kompozisyonu.

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