- 會議論文
- OpenAccess
【論文摘要】阻力訓練對肌力與肌肥大之文獻探討
【論文摘要】Resistance Training on Muscle Strength and Hypertrophy: A Literature Review
摘要
目的：為了提升運動員的運動表現，進行阻力訓練是個有效的方式，而除了提升肌力以外，增加肌肉量也是重要的一環，多數研究認為傑出運動員通常具有較高的肌力與肌肉量，隨著近年來阻力訓練越來越流行，須要合適的訓練安排，在預防傷害的前提下進行能最大化地促進健康與運動表現，但訓練安排有各種排列組合，因此本研究進行阻力訓練對於肌力與肌肥大文獻之探討。方法：本研究透過PubMed與Google Scholar資料庫搜尋範圍自2015～2022年有關訓練組數、次數、重量、休息時間等訓練安排，對於肌力與肌肥大相關之期刊文獻，經歸納、整理、分析後、作為研究上比對論述之參考依據。結果與討論：發現對於肌力的增加，需要較高的負重強度、總訓練量、較長的組間休息時間且不一定需要達到力竭的次數，提高肌肉適應性、肌電活動、運動單位徵召與訓練品質，進而增加肌力表現；而肌肥大的提升，需要較高的訓練頻率並提升總訓練量，能夠在低強度時使用力竭訓練與中高強度訓練時達到肌肥大效果。其中也發現中高強度負重能夠同時促進肌力與肌肥大的提升。結論：訓練時漸進增加總訓練量與負重強度，以利肌力與肌肥大的提升，肌力提升需要較高強度與較長休息時間，而進行低強度力竭訓練也能促進肌肥大效果。
並列摘要
Introduction: Resistance training is an effective way to enhance athlete's sports performance. In addition to increasing muscle strength, increasing muscle mass is also an important part. Many studies believe that outstanding athletes usually have higher muscle strength and muscle mass. As resistance training has become increasingly popular in recent years, appropriate training arrangements are necessary to maximize health and athletic performance while preventing injury. However, there are various arrangements for doing resistance training, so this study aims to investigate the literature of resistance training on muscle strength and hypertrophy. Methods: This study searched for journal articles on training sets, frequency, intensity, rest time, and other training arrangements related to muscle strength and hypertrophy in the PubMed and Google Scholar databases from 2015 to 2022. The findings were summarized, organized, and analyzed as a reference for comparative discussion in this study. Results & Discussion: It was found that increasing muscle strength requires higher load intensity, total training volume, longer inter-set rest time, and not necessarily training to failure. Improving muscle adaptation, EMG activity, motor unit recruitment, and training quality can enhance muscle strength performance. On the other hand, increasing muscle hypertrophy requires higher training frequency and total training volume. Muscle hypertrophy can be achieved through training to failure at low intensity and moderate to high-intensity training. It was also found that moderate to high-intensity resistance training can simultaneously increase muscle strength and hypertrophy. Conclusion: Gradually increasing total training volume and training intensity while training can enhance muscle strength and hypertrophy. To improve muscle strength, higher intensity and longer inter-set rest time are required, and low-intensity failure training can also increase muscle hypertrophy.