怎麼長出大肌肌?|肌肥大的科學
「增肌減脂」是每個健人在重訓過程中希望擁有的效果,在舉起放下每一次的重量時,都恨不得肌肉也能跟著一下大一吋。今天我們就來談談影響「肌肥大」的幾種因素,及我們人體為何不會如我們所願的每塊都等速率變大?讓我們一起看下去吧!
肌肉想變大,那要先知道何謂「肌肥大」
骨骼肌,也就是我們所謂的「肌肉」,在無氧訓練(重量訓練)下會產生包括肌肉生長、肌纖維大小改變、肌纖維類型變化、結構改變等等,這些改變的目的,與我們追求的目的有關,包含肌肉肥大、改善肌力、爆發力和肌耐力,以追求更好的運動表現等等。
而健美好手或是正在訓練的你,追求的大多是所謂的「肌肉肥大」。肌肥大(hypertrophy)在學理上,指的是在你訓練後,肌肉「橫截面積」增加的狀況,你的新肌絲繞著肌原纖維增生,造成肌原纖維增加,而肌肉肥大和肌力也有正相關性。
而類似肌肥大的另一種狀況,我們稱「肌肉增生(hyperplasia)」,這指的是肌纖維「縱向分裂」,造成肌纖維數量的增加,但這種狀況不是一般人對阻力訓練後會發生的主要適應機制,這只佔總量的一小部分,肌肉增生可能會在使用類固醇或其他生長劑、或是經過長期訓練產生大量肌肉肥大之後,才有可能會發生。
生理因素
在訓練上,影響肌肥大(muscle hypertrophy)的因素有哪些呢?根據研究表示,主要有三大因素,包括以下三點:機械張力(Mechanical Tension),肌肉損傷(Muscle Damage),代謝壓力(Metabolic Stress),以下就來為你做簡介:
- 機械張力(Mechanical Tension)
機械張力是藉由負重,在一段時間內進行運動做功所產生的。肌肉在外部負荷(槓鈴、啞鈴等)所產生的拉扯下,經過一段時間,會在肌肉中產生機械張力。在負載下花費的時間(Time Under Tesion, TUT)越長,提供的機械張力就越大。
- 肌肉損傷(Muscle Damage)
肌肉損傷是肌肉構建過程的重要組成部分。肌肉損傷在阻力訓練期間持續存在,主要來自離心收縮和向心收縮。兩種類型的收縮都會導致肌肉損傷,但離心收縮對肌肉的損傷比向心收縮更大。這就是為什麼健美運動員將離心收縮(negative reps)納入他們的訓練計劃的原因。這種肌肉損傷會激活蛋白質合成發生,讓受損肌肉的開始重建。
- 代謝壓力(Metabolic Stress)
除了舉重以產生機械張力外,還有研究表明,舉起中等至輕的重量以提高重複次數(通常與健美相關)也將促進肌肉生長。
任何類型的阻力訓練,當達到更高的次數,經過短暫的休息時間時,很可能會經歷「燃燒」或「腫脹」。因為隨著肌肉不斷收縮和放鬆,肌肉會導致流向肌肉的血流受限(閉塞occlusion),並且在持續收縮期間,缺乏能夠為肌肉提供能量的含氧血液(缺氧)。這會導致乳酸、氫離子等代謝物大量積聚。由此產生的作用於肌肉的代謝壓力具有合成代謝效應,導致分子信號傳導和身體荷爾蒙反應的增加。
簡而言之,機械張力是身體在大重量的刺激下逐步累積訓練總量來提升肌肥大效果,代謝壓力透過力竭、不完全恢復等等,創造身體缺氧、疲勞情境來誘發肌肥大效果,以上兩者均能造成肌肉損傷,肌肉損傷是訓練後會促使肌肉細微組織的破壞並產生組織重塑來達到肌肥大的目的,這個過程會使身體走向「合成代謝」,進一步導致睾酮和生長激素水平增加,讓身體最大化的修復肌肉,並觸發合成肌肉生長所需的蛋白質。
肌肉還有分類!不同type,功能不一樣!
肌肉在運動生理學上,其實還有分類,不同類型的肌肉,意義並不一樣。其中主要會分為二類:Type I和Type II,每一塊肌肉都有Type I和Type II,但分佈比例不同,他們的特點在於「能量供給」上不同,所以「抗疲勞」能力也不同,Type I較能抗疲勞,有氧供給的能力較高,但快速產生力量比較差,Type II反而能快速產生力量,但較無法抗疲勞、有氧供給能力差,其中Type IIa的有氧供給能力比Type IIb稍好。
每塊肌肉都有一定比例的Type I與Type II肌纖維,但像是一些需要維持身體姿勢的肌肉可能有較高比例的Type I,例如比目魚肌,而需要衝刺高爆發性的肌肉,Type II的比例可能較高,例如三頭肌。因為肌纖維擁有不同的特性,所以不同運動項目主要需要的肌纖維也不同。
研究結果表明,如果以高水平的方式進行訓練,重負荷和輕負荷在促進肌肉生長方面同樣有效。有趣的是,近期的研究顯示了負荷區對特定纖維類型的潛在影響,較重的負荷會使 II 型肌纖維橫截面積增加更多,而較輕的負荷會使 I 型肌纖維生長增加更多。(Strength and Hypertrophy Adaptations Between Low- vs. High-Load Resistance Training: A Systematic Review and Meta-analysis, 2017)
不過,以上我們可以得知,「肌肉肥大」跟終究阻力訓練息息相關,1 RM(repetition maximal)代表用盡全力只能推舉一下的重量,10RM代表可以推舉一次可以做10下的重量,我們可以透過不同強度的阻力訓練,訓練、刺激到不同的類型的肌纖維。
所以該怎麼練?-「週期化訓練」很重要!
因此目前的研究表明,一個以肥大為導向的計劃,可以採用每組 6-12 次的重複動作,休息組間間隔約 60-90 秒。練習應該以多平面、多角度的方式變化,以確保最大程度地刺激所有肌肉纖維。多組運動應該要分組訓練,以提高合成代謝,並且應該要進行到向心方向肌肉衰竭的程度,盡量減少潛在的過度訓練。
向心過程應在快速到中等速度(1-3 秒),同時離心過程應該以稍慢的速度進行(2–4 秒)。訓練應定期進行,以便肌肥大階段在短暫的高容量過度伸展(highervolume overreaching)後達到高峰,然後逐漸調整成可以達到肌肉最佳狀態的超負荷訓練。
因此,新手的訓練菜單建議是 8~12RM 之間,意思是如果這個重量你可以拿來做8~12 下,那這個重量就對了~ 若低於 8 下可能就比較重,超過 12 下可能稍輕。
或許你會問,不是「訓練量」一樣的話,肌肥大效果都一樣嗎?為何一定要 8~12 RM 呢?
你說的沒錯,但是低於 8RM 時,你能夠做的重量並不會等比上升,例如 50 公斤能做 8 下,訓練量假設是400,但可能 80 公斤只能做 1 下,那你就很難達到 400 訓練量的效果。簡單說 8~12RM 是最經濟實惠的重量。
更深入一點來說,雖然說訓練會讓你變強,但是練太少效果不好,練太多又會增加受傷的機會,所以如何練得剛剛好就是一門學問了。
綜合以上的問題加起來,你需要的是「週期化訓練」,意思是有計劃、有策略的訓練你的身體,根據你獨一無二的身體條件、目標來調配訓練菜單。請記得一件事,訓練的計畫是非常量身定制的,一定找專業的教練,讓你在訓練的路上少走很多冤枉路。
The Mechanisms of Muscle Hypertrophy and Their Application to Resistance Training
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