Global Fitness Services, Scarsdale, New York, USA.
J Strength Cond Res. 2010 Oct;24(10):2857-72. doi: 10.1519/JSC.0b013e3181e840f3.
The quest to increase lean body mass is widely pursued by those who lift weights. Research is lacking, however, as to the best approach for maximizing exercise-induced muscle growth. Bodybuilders generally train with moderate loads and fairly short rest intervals that induce high amounts of metabolic stress. Powerlifters, on the other hand, routinely train with high-intensity loads and lengthy rest periods between sets. Although both groups are known to display impressive muscularity, it is not clear which method is superior for hypertrophic gains. It has been shown that many factors mediate the hypertrophic process and that mechanical tension, muscle damage, and metabolic stress all can play a role in exercise-induced muscle growth. Therefore, the purpose of this paper is twofold: (a) to extensively review the literature as to the mechanisms of muscle hypertrophy and their application to exercise training and (b) to draw conclusions from the research as to the optimal protocol for maximizing muscle growth.
增加瘦体重是举重运动员广泛追求的目标。然而，对于最大限度地促进运动引起的肌肉生长的最佳方法，研究还很缺乏。健美运动员通常使用中等负荷和相当短的休息间隔进行训练，这会引起大量的代谢应激。另一方面，举重运动员通常使用高强度负荷和长时间的组间休息进行训练。尽管这两个群体都以令人印象深刻的肌肉发达而闻名，但哪种方法更有利于肥大增益还不清楚。已经表明，许多因素介导了肥大过程，机械张力、肌肉损伤和代谢应激都可以在运动引起的肌肉生长中发挥作用。因此，本文的目的有两个：（a）广泛回顾肌肉肥大的机制及其在运动训练中的应用的文献；（b）从研究中得出关于最大限度地促进肌肉生长的最佳方案的结论。
