肌肥大的訓練關鍵是訓練總量提升(6)(7)(8)(9)(10)(15)(17)(18)(21)(24)(25)(26)(30)。

訓練總量(Volume Load)=強度X次數X組數,較多的訓練總量比起較少的訓練總量有較佳的效果,較高的訓練頻率也比較少的訓練頻率有較佳的效果。諸多的肌肥大技術例如操控組間休息時間、操控離心收縮秒數、操控力竭技術的多寡,均建議使用準以『維持或提升訓練總噸數』為前提下去使用。

++適度使用力竭技術比起過度力竭有較少的疲勞以及較高的訓練總量(19)(20)(21)。』

++適度控制離心收縮秒數比起極慢的離心收縮有較少的疲勞以及較高的訓練總量(3)(17)(18)。

++適當的組間休息比起過少的組間休息有較少的疲勞以及較高的訓練總量(22)。

雖說提升訓練總量是肌肥大的訓練關鍵,但是當訓練量超過身體可吸收範圍時,多餘的訓練都沒辦法提升肌肉尺寸,甚至過勞影響後續的訓練成效(2)(4)(5)(14)(15)(16),因此試著使用經驗法則,找到自己最適合的訓練量,在兼顧恢復下又提供足夠的刺激。

訓練建議:
1.訓練組數:每週單一肌群最小訓練量10組以上(4)(5)。

2.離心收縮秒速:0.5秒至8秒均一樣效果,建議不超過10秒(18)。

3.組間休息時間:充分休息(22)。

4.以良好動作技術品質、維持或提升訓練總量的前提下進行肌肥大訓練。

參考文獻:
(1)Radaelli, R., Fleck, S. J., Leite, T., Leite, R. D., Pinto, R. S., Fernandes, L., & Simão, R. (2015). Dose-response of 1, 3, and 5 sets of resistance exercise on strength, local muscular endurance, and hypertrophy. The Journal of Strength & Conditioning Research, 29(5), 1349-1358.
(2) Schoenfeld, B. J., Ratamess, N. A., Peterson, M. D., Contreras, B., & Tiryaki-Sonmez, G. (2015). Influence of resistance training frequency on muscular adaptations in well-trained men. The Journal of Strength & Conditioning Research, 29(7), 1821-1829.
(3) Hatfield, D. L., Kraemer, W. J., Spiering, B. A., Häkkinen, K., Volek, J. S., Shimano, T., ... & Gomez, A. L. (2006). The impact of velocity of movement on performance factors in resistance exercise. The Journal of Strength & Conditioning Research, 20(4), 760-766.
(4) Schoenfeld, B. J., Ogborn, D., & Krieger, J. W. (2016). The dose–response relationship between resistance training volume and muscle hypertrophy: are there really still any doubts?. Journal of Sports Sciences, 1-3.
(5) Schoenfeld, B. J., Ogborn, D., & Krieger, J. W. (2016). Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis. Journal of Sports Sciences, 35(11), 1073-1082.
(6) Schoenfeld, B. J., Ratamess, N. A., Peterson, M. D., Contreras, B., Sonmez, G. T., & Alvar, B. A. (2014). Effects of different volume-equated resistance training loading strategies on muscular adaptations in well-trained men. The Journal of Strength & Conditioning Research, 28(10), 2909-2918.
(7) Schoenfeld, B. J., Contreras, B., Vigotsky, A. D., & Peterson, M. (2016). Differential Effects of Heavy Versus Moderate Loads on Measures of Strength and Hypertrophy in Resistance-Trained Men. Journal of Sports Science & Medicine, 15(4), 715.
(8) Schoenfeld, B. J., Peterson, M. D., Ogborn, D., Contreras, B., & Sonmez, G. T. (2015). Effects of low-vs. high-load resistance training on muscle strength and hypertrophy in well-trained men. The Journal of Strength & Conditioning Research, 29(10), 2954-2963.
(9) Mitchell, C. J., Churchward-Venne, T. A., West, D. W., Burd, N. A., Breen, L., Baker, S. K., & Phillips, S. M. (2012). Resistance exercise load does not determine training-mediated hypertrophic gains in young men. Journal of applied physiology, 113(1), 71-77.
(10) Fry, A. C. (2004). The role of resistance exercise intensity on muscle fibre adaptations. Sports medicine, 34(10), 663-679.
(11) Fink, J. E., Schoenfeld, B. J., Kikuchi, N., & Nakazato, K. (2016). Acute and Long-term Responses to Different Rest Intervals in Low-load Resistance Training. International Journal of Sports Medicine.
(12) McKendry, J., Pérez‐López, A., McLeod, M., Luo, D., Dent, J. R., Smeuninx, B., ... & Breen, L. (2016). Short inter‐set rest blunts resistance exercise‐induced increases in myofibrillar protein synthesis and intracellular signalling in young males. Experimental physiology, 101(7), 866-882.
(13) Flann, K. L., LaStayo, P. C., McClain, D. A., Hazel, M., & Lindstedt, S. L. (2011). Muscle damage and muscle remodeling: no pain, no gain?. Journal of Experimental Biology, 214(4), 674-679.
(14)Dankel, S. J., Mattocks, K. T., Jessee, M. B., Buckner, S. L., Mouser, J. G., Counts, B. R., ... & Loenneke, J. P. (2016). Frequency: The Overlooked Resistance Training Variable for Inducing Muscle Hypertrophy?. Sports Medicine, 1-7.
(15) Schoenfeld, B. J., Ogborn, D., & Krieger, J. W. (2016). Effects of resistance training frequency on measures of muscle hypertrophy: a systematic review and meta-analysis. Sports Medicine, 46(11), 1689-1697.
(16) Dankel, S. J., Mattocks, K. T., Jessee, M. B., Buckner, S. L., Mouser, J. G., Counts, B. R., ... & Loenneke, J. P. (2016). Frequency: The Overlooked Resistance Training Variable for Inducing Muscle Hypertrophy?. Sports Medicine, 1-7.
(17)Schuenke, M. D., Herman, J. R., Gliders, R. M., Hagerman, F. C., Hikida, R. S., Rana, S. R., ... & Staron, R. S. (2012). Early-phase muscular adaptations in response to slow-speed versus traditional resistance-training regimens. European journal of applied physiology, 112(10), 3585-3595.
(18)Schoenfeld, B. J., Ogborn, D. I., & Krieger, J. W. (2015). Effect of repetition duration during resistance training on muscle hypertrophy: a systematic review and meta-analysis. Sports Medicine, 45(4), 577-585.
(19)Flann, K. L., LaStayo, P. C., McClain, D. A., Hazel, M., & Lindstedt, S. L. (2011). Muscle damage and muscle remodeling: no pain, no gain?. Journal of Experimental Biology, 214(4), 674-679.
(20)Krentz, J. R., & Farthing, J. P. (2010). Neural and morphological changes in response to a 20-day intense eccentric training protocol. European journal of applied physiology, 110(2), 333-340.
(21)Schoenfeld, B. J. (2012). Does exercise-induced muscle damage play a role in skeletal muscle hypertrophy?. The Journal of Strength & Conditioning Research, 26(5), 1441-1453.
(22)Jeffreys, I., & Moody, J. (Eds.). (2016). Strength and Conditioning for Sports Performance. Routledge.

 

Coach Hank 簡介:

前勁體能訓練中心 總教練。曾為多位國家隊、職業選手、大專甲一級校隊指導訓練,目前負責前勁體能教練內部訓練及全體學員訓練管控,至今服務累積超過萬名教練、選手與學員。

=國立台灣師範大學體育研究所-運動生物力學組

=美國肌力與體能協會-肌力與體能專家(NSCA-CSCS)

=美國運動醫學會-運動表現專家(NASM-PES)

=美國運動醫學會-矯正訓練專家(NASM-CES)

前勁體能訓練中心 一對一教練課 招生中,如果你對訓練有任何疑問,歡迎來訊前勁體能粉絲頁諮詢。

文章標籤
創作者介紹

Coach HANK

Coach HANK S & C 發表在 痞客邦 PIXNET 留言(1) 人氣()


留言列表 (1)

發表留言
  • 李毽子
  • 謝謝分享 受用很多
找更多相關文章與討論
【 X 關閉 】

【痞客邦】大學生網路社群使用習慣調查

親愛的讀者,痞客邦希望能了解大學生的網路社群使用習慣,
填問卷即可抽獨家好禮喔!
(注意:關閉此視窗將不再出現)