Parametri vadbe za mišično hipertrofijo : magistrsko delo

Potočnik, Žan (avtor), Dolenc, Maja (mentor), Spudić, Darjan (komentor)

V magistrskem delu smo obravnavali parametre vadbe za mišično hipertrofijo ter analizirali njihovo vlogo pri načrtovanju vadbenega procesa. Namen dela je bil sistematično pregledati in sintetizirati obstoječa znanstvena spoznanja s področja velikosti bremena, volumna vadbe, pogostosti vadbe, trajanja odmora, tempa izvedbe ter vloge prehrane pri razvoju mišične mase. Delo je bilo zasnovano kot monografsko strokovno delo, ki ni vključevalo empiričnega raziskovanja, temveč je temeljilo na sistematičnem pregledu, primerjavi in strokovni interpretaciji domače in tuje znanstvene literature. Analizirane so bile predvsem sistematične pregledne študije, meta-analize ter naključne kontrolirane raziskave s področja vadbe za moč in mišične hipertrofije. Ugotovljeno je bilo, da mišična hipertrofija ni rezultat enega samega vadbenega parametra, temveč usklajenega delovanja več medsebojno povezanih parametrov. Volumen vadbe, ki ga najpogosteje opredeljujemo kot skupno količino opravljenega dela oziroma število izvedenih serij in ponovitev, se je izkazal kot eden ključnih dejavnikov mišične hipertrofije. Njegova učinkovitost je bila odvisna od ustrezne intenzivnosti oziroma velikosti bremena, ki določa stopnjo mehanske napetosti in aktivacije mišičnih vlaken. Intenzivnost se najpogosteje izraža kot odstotek bremena pri eni ponovitvi vaje (1RM) ali kot relativna bližina mišični odpovedi. Velikost bremena je vplivala na stopnjo mehanske napetosti in aktivacijo motoričnih enot, medtem ko je trajanje odmora določalo sposobnost ohranjanja zmogljivosti med serijami. Poleg velikosti bremena so imeli pomembno vlogo tudi stopnja napora med izvedbo, pogostost vadbe, tempo izvedbe v koncentričnem in ekscentričnem delu ter zadostna regeneracija. Ugotovljeno je bilo tudi, da sta ustrezna energijska preskrba in zadosten vnos beljakovin pomembna podporna dejavnika hipertrofičnih prilagoditev. Zaključili smo, da učinkovito načrtovanje vadbe za mišično hipertrofijo zahteva sistemski, progresiven in individualiziran pristop, pri katerem so vadbeni parametri medsebojno usklajeni ter podprti z ustrezno prehrano in regeneracijo.

• Jezik: Slovenski jezik
• Ključne besede: mišična hipertrofija, vadba za moč, volumen vadbe, velikost bremena, načrtovanje vadbe, prehrana
• Vrsta gradiva: Magistrsko delo/naloga
• Tipologija: 2.09 - Magistrsko delo
• Organizacija: FŠ - Fakulteta za šport
• Leto izida: 2026
• PID: 20.500.12556/RUL-183736
• COBISS.SI-ID: 282957315
• Datum objave v RUL: 18.06.2026

Sekundarni jezik

• Jezik: Angleški jezik
• Naslov: Training parameters for muscle hypertrophy

Izvleček

The master's thesis addressed training parameters for muscle hypertrophy and analyzed their role in the planning of resistance training programs. The aim of the thesis was to systematically review and synthesize existing scientific evidence regarding training intensity, training volume, training frequency, rest intervals, repetition tempo, and the role of nutrition in the development of muscle mass. The thesis was designed as a monographic professional work and did not include empirical research. It was based on a systematic review, comparison, and professional interpretation of domestic and international scientific literature. The analysis primarily included systematic reviews, meta-analyses, and randomized controlled trials related to resistance training and muscle hypertrophy. It was found that muscle hypertrophy is not the result of a single training parameter, but rather of the coordinated interaction of several interrelated variables. Training volume, most defined as the total amount of work performed or the number of completed sets and repetitions, was identified as one of the key factors influencing muscle hypertrophy. Its effectiveness depends on appropriate training intensity or load magnitude, which determines the level of mechanical tension and muscle fiber activation. Intensity is most expressed as a percentage of one-repetition maximum (1RM) or as the relative proximity to muscular failure. Load magnitude influenced the degree of mechanical tension and motor unit activation, while rest interval duration determined the ability to maintain performance between sets. In addition to intensity, factors such as effort level during exercise, training frequency, movement tempo during the concentric and eccentric phases, and adequate recovery also played an important role. It was further found that adequate energy intake and sufficient protein consumption are important supportive factors for hypertrophic adaptations. It was concluded that effective programming for muscle hypertrophy required a systematic, progressive, and individualized approach in which training parameters were properly integrated and supported by adequate nutrition and recovery strategies.

• Ključne besede: muscle hypertrophy, resistance training, training volume, load intensity, training program design, nutrition