Mixed
Eccentric and mixed resistance training protocols restore muscle strength and induce greater hypertrophy than concentric-only training following knee immobilization.
If you have been immobilized (e.g., casted leg), prioritize eccentric (lengthening) or mixed resistance exercises over standard concentric (shortening only) exercises when you start moving again. This approach will restore your strength and muscle size significantly faster and to a greater degree than standard lifting. Expect to complete roughly 1,800 reps over 12 weeks, focusing on maximum effort.
With eccentric and mixed compared with concentric retraining the rate of strength recovery was faster and the eccentric and isometric strength gains greater. Hypertrophy of type I, IIa and IIx fibres relative to baseline was 10, 16 and 16 % after eccentric and 11, 9 and 10 % after mixed training (all P < 0·05), exceeding the 4, 5 and 5 % gains after concentric training.
Why this rating
Randomized controlled trial with human subjects, clear statistical significance, but relatively small sample size for RNA analysis (n=22).
Source
Changes in muscle strength, muscle fibre size and myofibrillar gene expression after immobilization and retraining in humans
Tibor Hortobágyi et al. · The Journal of Physiology · 2000
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