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Efficient Exercise Volume Analysis through Number of Repetitions and EMG Response of Agonist Muscle During the Bench Press

  • Kim, Ki Hong (Department of Recreation and Leisure Sports, Dankook University)
  • Received : 2021.11.16
  • Accepted : 2021.12.22
  • Published : 2021.12.31
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Abstract

Background and Objectives In designing a resistance exercise program, intensity, rest, and exercise volume are important. Many studies have been conducted to find the most suitable resistance exercise program incorporating the above, and in particular, many prior studies have been conducted on intensity. This study attempted to determine the effective volume of exercise by analyzing the number of repetitions performed at intensities of 65% one-repetition maximum (1RM) and 75% 1RM during the bench press exercise, and the electromyography (EMG) response of the agonist muscle. Materials and Methods Eight males in their 20s were selected as study subjects and they performed five sets of bench presses at two levels of intensity (65% 1RM, 75% 1RM). The following results were obtained by measuring the number of repetitions and the EMG response according to the exercise intensity and sets during the workout. Results First, the number of repetitions showed a sharp drop from the first set to the third set at 65% 1RM intensity and showed no change in the fourth and fifth sets. At 75% 1RM intensity, the intensity of hypertrophy showed a gradual decrease from the first set to the fifth set. Second, at 75% 1RM exercise intensity, the pectoralis major, anterior deltoid and triceps brachii showed high muscle activity, and the activity of the anterior deltoid continued to increase from the first set to the fourth set at 65% 1RM intensity, and from the first set to the fifth set at 75% 1RM. Conclusion It was found that during the bench press exercise, three minutes of rest at 75% 1RM intensity, five sets of five sets, one minute rest at 65% 1RM intensity, and three sets of the exercise were effective.

Keywords

Acknowledgement

The present research was supported by the research fund of Dankook university in 2020.

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