{"id":2008,"date":"2024-07-21T13:40:36","date_gmt":"2024-07-21T13:40:36","guid":{"rendered":"https:\/\/blog.stepv.com.tw\/?p=2008"},"modified":"2024-12-03T18:37:33","modified_gmt":"2024-12-03T18:37:33","slug":"hypertrophy","status":"publish","type":"post","link":"https:\/\/blog.stepv.com.tw\/fitness\/hypertrophy\/","title":{"rendered":"\u6700\u5168\u9762\u7684\u808c\u80a5\u5927\u653b\u7565\uff01\u539f\u7406\u3001\u7d44\u6578\u3001\u8a13\u7df4\u8ab2\u8868\u4e00\u7bc7\u5c31\u61c2"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_73 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-white ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">\u76ee\u9304<\/p>\n<span class=\"ez-toc-title-toggle\"><a href="\&quot;#\&quot;" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"\u986f\u793a\/\u96b1\u85cf\u5167\u5bb9\u76ee\u9304\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list 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href="\&quot;https:\/\/stepv.com.tw/wp-blog\/fitness\/hypertrophy\/#%E8%82%8C%E8%82%A5%E5%A4%A7%E5%BF%85%E7%9F%A5%E7%9A%84%E5%B8%B8%E8%A6%8B%E7%94%A8%E8%A9%9E\&quot;" title=\"\u808c\u80a5\u5927\u5fc5\u77e5\u7684\u5e38\u898b\u7528\u8a5e\">\u808c\u80a5\u5927\u5fc5\u77e5\u7684\u5e38\u898b\u7528\u8a5e<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href="\&quot;https:\/\/stepv.com.tw/wp-blog\/fitness\/hypertrophy\/#%E8%82%8C%E8%82%A5%E5%A4%A7%E7%9A%84%E8%A7%80%E5%BF%B5%E8%88%87%E7%B7%B4%E6%B3%95\&quot;" title=\"\u808c\u80a5\u5927\u7684\u89c0\u5ff5\u8207\u7df4\u6cd5\">\u808c\u80a5\u5927\u7684\u89c0\u5ff5\u8207\u7df4\u6cd5<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href="\&quot;https:\/\/stepv.com.tw/wp-blog\/fitness\/hypertrophy\/#%E5%B8%B8%E8%A6%8B%E7%9A%84%E8%82%8C%E8%82%A5%E5%A4%A7%E8%A8%93%E7%B7%B4%E9%8C%AF%E8%AA%A4\&quot;" title=\"\u5e38\u898b\u7684\u808c\u80a5\u5927\u8a13\u7df4\u932f\u8aa4\">\u5e38\u898b\u7684\u808c\u80a5\u5927\u8a13\u7df4\u932f\u8aa4<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href="\&quot;https:\/\/stepv.com.tw/wp-blog\/fitness\/hypertrophy\/#%E8%82%8C%E8%82%A5%E5%A4%A7%E8%88%87%E6%AC%A1%E6%95%B8%E3%80%81%E8%A8%93%E7%B7%B4%E9%87%8F%E7%9A%84%E9%97%9C%E4%BF%82\&quot;" title=\"\u808c\u80a5\u5927\u8207\u6b21\u6578\u3001\u8a13\u7df4\u91cf\u7684\u95dc\u4fc2\">\u808c\u80a5\u5927\u8207\u6b21\u6578\u3001\u8a13\u7df4\u91cf\u7684\u95dc\u4fc2<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href="\&quot;https:\/\/stepv.com.tw/wp-blog\/fitness\/hypertrophy\/#%E6%BC%B8%E9%80%B2%E6%80%A7%E8%B2%A0%E9%87%8D%E5%A2%9E%E5%8A%A0\&quot;" title=\"\u6f38\u9032\u6027\u8ca0\u91cd\u589e\u52a0\">\u6f38\u9032\u6027\u8ca0\u91cd\u589e\u52a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href="\&quot;https:\/\/stepv.com.tw/wp-blog\/fitness\/hypertrophy\/#%E8%82%8C%E8%82%A5%E5%A4%A7%E8%A8%93%E7%B7%B4%E6%B3%95%EF%BC%8C%E6%89%93%E9%80%A0%E5%B1%AC%E6%96%BC%E8%87%AA%E5%B7%B1%E7%9A%84%E8%AA%B2%E8%A1%A8%EF%BC%81\&quot;" title=\"\u808c\u80a5\u5927\u8a13\u7df4\u6cd5\uff0c\u6253\u9020\u5c6c\u65bc\u81ea\u5df1\u7684\u8ab2\u8868\uff01\">\u808c\u80a5\u5927\u8a13\u7df4\u6cd5\uff0c\u6253\u9020\u5c6c\u65bc\u81ea\u5df1\u7684\u8ab2\u8868\uff01<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href="\&quot;https:\/\/stepv.com.tw/wp-blog\/fitness\/hypertrophy\/#%E5%A5%BD%E5%85%84%E5%BC%9F%E8%A8%93%E7%B7%B4%E6%B3%95%EF%BC%88_Bro_Split_%EF%BC%89\&quot;" title=\"\u597d\u5144\u5f1f\u8a13\u7df4\u6cd5\uff08 Bro Split \uff09\">\u597d\u5144\u5f1f\u8a13\u7df4\u6cd5\uff08 Bro Split \uff09<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href="\&quot;https:\/\/stepv.com.tw/wp-blog\/fitness\/hypertrophy\/#%E6%8E%A8%E6%8B%89%E8%85%BF%E8%A8%93%E7%B7%B4%E6%B3%95_%EF%BC%88_Push-Pull-Legs_PPL_%EF%BC%89\&quot;" title=\"\u63a8\u62c9\u817f\u8a13\u7df4\u6cd5 \uff08 Push-Pull-Legs, PPL \uff09\">\u63a8\u62c9\u817f\u8a13\u7df4\u6cd5 \uff08 Push-Pull-Legs, PPL \uff09<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href="\&quot;https:\/\/stepv.com.tw/wp-blog\/fitness\/hypertrophy\/#%E4%B8%8A%E4%B8%8B%E5%88%86%E6%B3%95_%EF%BC%88_Upper-Lower_Split_%EF%BC%89\&quot;" title=\"\u4e0a\u4e0b\u5206\u6cd5 \uff08 Upper-Lower Split \uff09\">\u4e0a\u4e0b\u5206\u6cd5 \uff08 Upper-Lower Split \uff09<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href="\&quot;https:\/\/stepv.com.tw/wp-blog\/fitness\/hypertrophy\/#%E6%AF%8F%E6%97%A5%E6%B3%A2%E5%8B%95%E9%80%B1%E6%9C%9F_%EF%BC%88_Daily_Undulating_Periodization_DUP_%EF%BC%89\&quot;" title=\"\u6bcf\u65e5\u6ce2\u52d5\u9031\u671f \uff08 Daily Undulating Periodization, DUP \uff09\">\u6bcf\u65e5\u6ce2\u52d5\u9031\u671f \uff08 Daily Undulating Periodization, DUP \uff09<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href="\&quot;https:\/\/stepv.com.tw/wp-blog\/fitness\/hypertrophy\/#%E8%82%8C%E8%82%A5%E5%A4%A7%E7%9A%84%E5%8B%95%E4%BD%9C%E9%81%B8%E6%93%87%E8%88%87%E6%8E%A8%E8%96%A6\&quot;" title=\"\u808c\u80a5\u5927\u7684\u52d5\u4f5c\u9078\u64c7\u8207\u63a8\u85a6\">\u808c\u80a5\u5927\u7684\u52d5\u4f5c\u9078\u64c7\u8207\u63a8\u85a6<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href="\&quot;https:\/\/stepv.com.tw/wp-blog\/fitness\/hypertrophy\/#%E4%BB%80%E9%BA%BC%E6%99%82%E5%80%99%E6%87%89%E8%A9%B2%E8%A6%81%E5%8A%A0%E9%87%8D%E9%87%8F%EF%BC%9F\&quot;" title=\"\u4ec0\u9ebc\u6642\u5019\u61c9\u8a72\u8981\u52a0\u91cd\u91cf\uff1f\">\u4ec0\u9ebc\u6642\u5019\u61c9\u8a72\u8981\u52a0\u91cd\u91cf\uff1f<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href="\&quot;https:\/\/stepv.com.tw/wp-blog\/fitness\/hypertrophy\/#%E8%82%8C%E8%82%A5%E5%A4%A7%E7%9A%84%E9%97%9C%E9%8D%B5%E7%B5%B1%E6%95%B4\&quot;" title=\"\u808c\u80a5\u5927\u7684\u95dc\u9375\u7d71\u6574\">\u808c\u80a5\u5927\u7684\u95dc\u9375\u7d71\u6574<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href="\&quot;https:\/\/stepv.com.tw/wp-blog\/fitness\/hypertrophy\/#%E7%B5%90%E8%AB%96\&quot;" title=\"\u7d50\u8ad6\">\u7d50\u8ad6<\/a><\/li><\/ul><\/nav><\/div>\n\n<div style="\&quot;height:50px\&quot;" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-image size-full\"><a href="\&quot;https:\/\/page.stepv.com.tw\/fish-oil\/\&quot;" target=\"_blank\" rel=\"noopener\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1201\" height=\"631\" src="\&quot;https:\/\/stepv.com.tw/wp-blog\/wp-content\/uploads\/2024\/07\/fishoil-pf-banner.png\&quot;" alt=\"\" class=\"wp-image-2087\"\/><\/a><\/figure>\n\n\n\n<div style="\&quot;height:0px\&quot;" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div style="\&quot;height:50px\&quot;" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading has-medium-font-size\"><span class=\"ez-toc-section\" id=\"%E5%89%8D%E8%A8%80\"><\/span><strong>\u524d\u8a00<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u8a31\u591a\u4eba\u5c0d\u65bc\u5982\u4f55\u589e\u808c\u8207\u808c\u80a5\u5927\u7684\u83dc\u55ae\u548c\u8a13\u7df4\u65b9\u6cd5\u5b58\u5728\u8a31\u591a\u7591\u554f\uff0c\u56e0\u6b64\uff0c\u672c\u6587\u5c07\u5f9e\u6700\u57fa\u790e\u7684\u65b9\u9762\u958b\u59cb\u8b1b\u89e3\uff0c\u4f8b\u5982\u539f\u7406\u3001\u6b21\u6578\u3001\u8a13\u7df4\u91cf\u3001\u983b\u7387\u4ee5\u53ca\u5b83\u5011\u8207\u808c\u80a5\u5927\u7684\u95dc\u4fc2\u3002 <\/p>\n\n\n\n<p>\u9019\u4e9b\u5167\u5bb9\u5c07\u6253\u7834\u8a31\u591a\u904e\u53bb\u8f03\u50b3\u7d71\u7684\u808c\u80a5\u5927\u89c0\u5ff5\uff0c\u4e14\u6bcf\u500b\u89c0\u9ede\u90fd\u6703\u9644\u4e0a\u76f8\u95dc\u7814\u7a76\uff0c\u6700\u5f8c\u518d\u7d71\u6574\u8d77\u4f86\uff0c\u5c07\u9019\u4e9b\u808c\u80a5\u5927\u7684\u89c0\u5ff5\u878d\u5165\u5230\u8ab2\u8868\u5b89\u6392\uff0c\u4ee5\u9054\u5230\u808c\u80a5\u5927\u6548\u679c\u7684\u6700\u5927\u5316\uff01<\/p>\n\n\n\n<div style="\&quot;height:50px\&quot;" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading has-medium-font-size\"><span class=\"ez-toc-section\" id=\"%E4%BA%BA%E9%AB%94%E4%B8%AD%E7%9A%84%E8%82%8C%E8%82%89%E6%9C%89%E5%93%AA%E4%BA%9B%EF%BC%9F\"><\/span><strong>\u4eba\u9ad4\u4e2d\u7684\u808c\u8089\u6709\u54ea\u4e9b\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u5728\u4e86\u89e3\u808c\u80a5\u5927\u4e4b\u524d\uff0c\u6211\u5011\u5148\u8b1b\u8ff0\u4e00\u4e0b\u4eba\u9ad4\u4e2d\u7684\u808c\u8089\u5206\u70ba\u5e7e\u7a2e\u985e\u578b\uff1a<\/p>\n\n\n\n<p><strong>1. \u5fc3\u808c\uff1a<\/strong>\u50c5\u5b58\u5728\u65bc\u5fc3\u81df\u4e2d\uff0c\u8ca0\u8cac\u5fc3\u81df\u7684\u6536\u7e2e\u8207\u8212\u5f35\uff0c\u4fdd\u6301\u8840\u6db2\u5faa\u74b0\u3002<br><strong>2. \u5e73\u6ed1\u808c\uff1a<\/strong>\u5b58\u5728\u65bc\u5167\u81df\u5668\u5b98\u548c\u8840\u7ba1\u4e2d\uff0c\u63a7\u5236\u9019\u4e9b\u5668\u5b98\u7684\u81ea\u4e3b\u904b\u52d5\uff0c\u4f8b\u5982\u80c3\u8178\u9053\u7684\u8815\u52d5\u548c\u8840\u7ba1\u7684\u64f4\u5f35\u3002<br><strong>3. \u9aa8\u9abc\u808c\uff1a<\/strong>\u904d\u4f48\u5168\u8eab\uff0c\u8ca0\u8cac\u4e3b\u52d5\u904b\u52d5\u3002\u5927\u90e8\u5206\u808c\u8089\u90fd\u5c6c\u65bc\u9aa8\u9abc\u808c\uff0c\u540c\u6642\u9aa8\u9abc\u808c\u53c8\u5206\u70ba<strong>\u6162\u7e2e\u808c\u3001\u5feb\u7e2e\u808c\u3002<\/strong><\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p><strong>\u6162\u7e2e\u808c\uff08 \u7d05\u808c \uff09\uff1a<\/strong>\u6536\u7e2e\u901f\u5ea6\u8f03\u6162\uff0c\u80fd\u6301\u7e8c\u63d0\u4f9b\u8eab\u9ad4\u9577\u6642\u9593\u7684\u80fd\u91cf\uff0c\u9069\u5408\u8010\u529b\u904b\u52d5\u3002\u6162\u7e2e\u808c\u7e96\u7dad\u7684\u589e\u9577\u901a\u5e38\u4e0d\u5982\u5feb\u7e2e\u808c\u660e\u986f\uff0c\u56e0\u70ba\u5b83\u5011\u7684\u7e96\u7dad\u6a6b\u5207\u9762\u8f03\u7d30\u3002<\/p>\n\n\n\n<p><strong>\u5feb\u7e2e\u808c\uff08 \u767d\u808c \uff09\uff1a<\/strong>\u9019\u4e9b\u808c\u8089\u7e96\u7dad\u6536\u7e2e\u901f\u5ea6\u5feb\uff0c\u7206\u767c\u529b\u5f37\uff0c\u9069\u5408\u9ad8\u5f37\u5ea6\u3001\u77ed\u6642\u9593\u7684\u904b\u52d5\u3002\u5feb\u7e2e\u808c\u7e96\u7dad\u7684\u6a6b\u5207\u9762\u8f03\u7c97\uff0c\u66f4\u5bb9\u6613\u589e\u5927\uff0c\u4e14\u5c0d\u91cd\u91cf\u8a13\u7df4\u7684\u53cd\u61c9\u8f03\u5f37\uff0c<strong>\u56e0\u6b64\u662f\u808c\u80a5\u5927\u7684\u4e3b\u8981\u76ee\u6a19\u3002<\/strong><\/p>\n<\/blockquote>\n\n\n\n<div style="\&quot;height:20px\&quot;" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"gb-block-image gb-block-image-b5e00f92\"><img decoding=\"async\" width=\"1200\" height=\"766\" class=\"gb-image gb-image-b5e00f92\" src="\&quot;https:\/\/stepv.com.tw/wp-blog\/wp-content\/uploads\/2024\/07\/hypertrophy-06.jpg\&quot;" alt=\"\u5feb\u7e2e\u808c\u662f\u808c\u80a5\u5927\u7684\u4e3b\u8981\u76ee\u6a19\"\/><\/figure>\n\n\n\n<div style="\&quot;height:80px\&quot;" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading has-medium-font-size\"><span class=\"ez-toc-section\" id=\"%E4%BB%80%E9%BA%BC%E6%98%AF%E8%82%8C%E8%82%A5%E5%A4%A7%EF%BC%9F\"><\/span><strong>\u4ec0\u9ebc\u662f\u808c\u80a5\u5927\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u808c\u80a5\u5927\uff08 Muscle Hypertrophy \uff09\u6307\u7684\u662f\u808c\u8089\u7e96\u7dad\u7684\u9ad4\u7a4d\u589e\u5927\uff0c\u9019\u662f\u4e00\u7a2e\u808c\u8089\u9069\u61c9\u8a13\u7df4\u8ca0\u8377\u7684\u751f\u7406\u904e\u7a0b\uff1b<strong>\u7c21\u55ae\u4f86\u8aaa\uff0c\u5c31\u662f\u7576\u808c\u8089\u53d7\u5230\u523a\u6fc0\uff08 \u5982\u91cd\u91cf\u8a13\u7df4 \uff09\u5f8c\uff0c\u6703\u8b8a\u5f97\u66f4\u7c97\u58ef\u3001\u5f37\u58ef\u3002<\/strong><\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p>\u63a8\u85a6\u95b1\u8b80\uff1a<a href="\&quot;https:\/\/stepv.com.tw/wp-blog\/nutrition\/what-is-protein\/\&quot;">\u4e73\u6e05\u86cb\u767d\u662f\u4ec0\u9ebc\uff1f\u5b83\u6709\u526f\u4f5c\u7528\u55ce\uff1f\u8a72\u600e\u9ebc\u5403\uff1f<\/a><\/p>\n<\/blockquote>\n\n\n\n<div style="\&quot;height:50px\&quot;" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading has-medium-font-size\"><span class=\"ez-toc-section\" id=\"%E8%82%8C%E8%82%A5%E5%A4%A7%E7%9A%84%E4%B8%89%E5%80%8B%E4%B8%BB%E8%A6%81%E5%8E%9F%E7%90%86\"><\/span><strong>\u808c\u80a5\u5927\u7684\u4e09\u500b\u4e3b\u8981\u539f\u7406<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>1. \u6a5f\u68b0\u5f35\u529b\uff08 Mechanical Tension \uff09<\/strong><\/p>\n\n\n\n<p>\u7576\u808c\u8089\u7d30\u80de\u5728\u808c\u8089\u6536\u7e2e\u6642\u611f\u53d7\u5230\u963b\u529b\uff0c<strong>\u6703\u767c\u9001\u4fc3\u9032\u808c\u8089\u5408\u6210\u7684\u4fe1\u865f<\/strong>\u3002\u4f8b\u5982\uff0c\u523a\u6fc0 AKT\/mTOR \u901a\u8def\u662f\u4e00\u500b\u91cd\u8981\u7684\u808c\u8089\u5408\u6210\u8def\u5f91\uff0c\u80fd\u5920\u6709\u6548\u4fc3\u9032\u86cb\u767d\u8cea\u5408\u6210\u3002<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p>\u7814\u7a76\u4f86\u6e90\uff1a<a href="\&quot;https:\/\/journals.lww.com\/nsca-jscr\/fulltext\/2010\/10000\/the_mechanisms_of_muscle_hypertrophy_and_their.40.aspx\&quot;" target=\"_blank\" rel=\"noopener\">The Mechanisms of Muscle Hypertrophy and Their Application to Resistance Training<\/a><\/p>\n<\/blockquote>\n\n\n\n<p><strong>\u5099\u8a3b1\uff1a\u6a5f\u68b0\u5f35\u529b\u8207\u8a13\u7df4\u5f37\u5ea6\u6709\u76f4\u63a5\u95dc\u4fc2<\/strong><\/p>\n\n\n\n<p>\u8ca0\u91cd\u8d8a\u5927\uff0c\u808c\u8089\u53d7\u5230\u7684\u523a\u6fc0\u4e5f\u8d8a\u591a\u3002\u7136\u800c\uff0c\u9019\u4e26\u4e0d\u610f\u5473\u8457\u61c9\u8a72\u8d85\u8ca0\u8377\u8a13\u7df4\u800c\u5931\u53bb\u5c0d\u5f35\u529b\u7684\u63a7\u5236\u3002\u5728\u808c\u80a5\u5927\u8a13\u7df4\u8a08\u5283\u4e2d\uff0c\u61c9\u5305\u542b\u9ad8\u8ca0\u91cd\u91cf\u7684\u8a13\u7df4\u3002\u5efa\u8b70\u70ba\u6bcf\u500b\u90e8\u4f4d\u9078\u64c7\u4e00\u500b\u53ef\u4ee5\u627f\u53d7\u8f03\u5927\u8ca0\u91cd\u7684\u52d5\u4f5c\uff0c\u4f8b\u5982\u6df1\u8e72\u3001\u786c\u8209\u3001\u81e5\u63a8\u3001\u5212\u8239\u3001\u80a9\u63a8\u548c\u4e0b\u62c9\uff0c\u4e26\u9078\u64c7\u4e00\u7d44\u7d04 6 \u81f3 8 \u6b21\u7684\u91cd\u91cf\u9032\u884c\u8a13\u7df4\u3002<\/p>\n\n\n\n<p><strong>\u5099\u8a3b2\uff1a\u96e2\u5fc3\u6536\u7e2e\u6642\u7684\u5f35\u529b\u5f88\u91cd\u8981<\/strong><\/p>\n\n\n\n<p>\u96e2\u5fc3\u6536\u7e2e\u6642\u53ef\u4ee5\u627f\u53d7\u66f4\u591a\u91cd\u91cf\uff0c\u4e26\u4e14\u4e3b\u8981\u523a\u6fc0\u5feb\u7e2e\u808c\u808c\u675f\u7684\u9577\u5ea6\uff1b\u5411\u5fc3\u6536\u7e2e\u4e3b\u8981\u91dd\u5c0d\u808c\u8089\u7684\u7c97\u5ea6\u3002\u56e0\u6b64\uff0c\u5411\u5fc3\u548c\u96e2\u5fc3\u6536\u7e2e\u90fd\u9700\u8981\u5145\u5206\u9032\u884c\uff0c\u4ee5\u9054\u5230\u808c\u8089\u7684\u9577\u5ea6\u548c\u7c97\u5ea6\u540c\u6642\u589e\u52a0\u7684\u6548\u679c\u3002\u5efa\u8b70\u5728\u6bcf\u500b\u52d5\u4f5c\u4e2d\u90fd\u8981\u63a7\u5236\u597d\u96e2\u5fc3\u6536\u7e2e\uff0c\u540c\u6642\u70ba\u6bcf\u500b\u90e8\u4f4d\u9078\u64c7\u4e00\u500b\u52d5\u4f5c\u9032\u884c\u9ad8\u5f37\u5ea6\u7684\u96e2\u5fc3\u6536\u7e2e\u8a13\u7df4\u3002<\/p>\n\n\n\n<div style="\&quot;height:20px\&quot;" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>2. \u4ee3\u8b1d\u58d3\u529b\uff08 Metabolic Stress \uff09<\/strong><\/p>\n\n\n\n<p>\u7576\u4ee3\u8b1d\u7269\u5982\u4e73\u9178\u3001\u6c2b\u96e2\u5b50\u3001\u808c\u9178\u7b49\u56e4\u7a4d\u5728\u808c\u8089\u7e96\u7dad\u4e2d\uff0c\u6703\u5c0e\u81f4\u7d30\u80de\u816b\u8139\uff0c\u9019\u7a2e\u816b\u8139\u4fc3\u4f7f\u808c\u8089\u589e\u5f37\u5176\u7d50\u69cb\uff0c\u4ee5\u9054\u5230\u808c\u80a5\u5927\u7684\u6548\u679c\u3002<\/p>\n\n\n\n<div style="\&quot;height:20px\&quot;" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>3. \u808c\u8089\u7834\u58de\uff08 Muscle Damage \uff09<\/strong><\/p>\n\n\n\n<p>\u7576\u808c\u8089\u53d7\u5230\u640d\u50b7\u6642\u6703\u5f15\u767c\u708e\u75c7\u53cd\u61c9\uff0c\u767d\u8840\u7403\u7b49\u7d30\u80de\u6703\u9032\u5165\u640d\u50b7\u90e8\u4f4d\uff0c\u523a\u6fc0\u4fee\u5fa9\u7d30\u80de\uff0c\u5f9e\u800c\u5e6b\u52a9\u808c\u8089\u4fee\u5fa9\u4e26\u8b8a\u5f97\u66f4\u5805\u97cc\u3002<\/p>\n\n\n\n<div style="\&quot;height:50px\&quot;" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading has-medium-font-size\"><span class=\"ez-toc-section\" id=\"%E9%97%9C%E6%96%BC%E4%BB%A3%E8%AC%9D%E5%A3%93%E5%8A%9B%E5%92%8C%E8%82%8C%E8%82%89%E7%A0%B4%E5%A3%9E%E7%9A%84%E7%88%AD%E8%AD%B0\"><\/span><strong>\u95dc\u65bc\u4ee3\u8b1d\u58d3\u529b\u548c\u808c\u8089\u7834\u58de\u7684\u722d\u8b70<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><strong>\u4ee3\u8b1d\u58d3\u529b\u8207\u808c\u8089\u7834\u58de\u9019\u5169\u500b\u6982\u5ff5\u76ee\u524d\u4ecd\u6709\u722d\u8b70<\/strong>\uff0c\u4e14\u6700\u8fd1\u8d8a\u4f86\u8d8a\u591a\u7684\u7814\u7a76\u652f\u6301\u808c\u8089\u75b2\u52de\u624d\u662f\u808c\u80a5\u5927\u7684\u771f\u6b63\u539f\u56e0\u3002\u57fa\u672c\u4e0a\uff0c\u63a5\u8fd1\u529b\u7aed\u7684\u6700\u5f8c\u5e7e\u4e0b\u624d\u662f\u5c0d\u808c\u80a5\u5927\u6700\u6709\u6548\u7684\u90e8\u5206\u3002<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p>\u7814\u7a76\u4f86\u6e90\uff1a<a href="\&quot;https:\/\/pubmed.ncbi.nlm.nih.gov\/21297557\/\&quot;" target=\"_blank\" rel=\"noopener\">A review on strength exercise-induced muscle damage: applications, adaptation mechanisms and limitations<\/a><\/p>\n<\/blockquote>\n\n\n\n<p>&nbsp;<\/p>\n\n\n\n<p>\u9019\u4e00\u89c0\u9ede\u5f88\u65e9\u5c31\u88ab\u963f\u8afe\u63d0\u53ca\uff0c\u6700\u8fd1\u66f4\u591a\u7814\u7a76\u8b49\u5be6\u4e86\u9019\u4e00\u7406\u8ad6\uff0c\u56e0\u6b64\uff0c\u9054\u5230\u771f\u6b63\u7684\u808c\u8089\u75b2\u52de\u662f\u95dc\u9375\u3002\u70ba\u6b64\uff0c\u53ef\u4ee5\u5728\u8a13\u7df4\u8a08\u5283\u4e2d\u52a0\u5165\u4e00\u4e9b\u5de8\u5927\u7d44\u548c\u905e\u6e1b\u7d44\u3002<\/p>\n\n\n\n<p>\u672c\u6587\u4e0b\u65b9\u5c07\u6703\u63d0\u4f9b\u4e00\u4e9b\u8a13\u7df4\u7bc4\u4f8b\uff0c<strong>\u4f46\u9700\u8981\u6ce8\u610f\u7684\u662f\uff0c\u4e0d\u662f\u6bcf\u500b\u52d5\u4f5c\u6216\u6bcf\u500b\u4eba\u90fd\u61c9\u8a72\u505a\u5230\u5b8c\u5168\u529b\u7aed<\/strong>\uff0c\u56e0\u70ba\u9019\u6a23\u5bb9\u6613\u5c0d\u795e\u7d93\u7cfb\u7d71\u9020\u6210\u58d3\u529b\uff0c\u589e\u52a0\u58d3\u529b\u8377\u723e\u8499\u7684\u5206\u6ccc\uff0c\u4e26\u53ef\u80fd\u5c0e\u81f4\u808c\u8089\u904e\u5ea6\u7834\u58de\uff0c\u5f9e\u800c\u5f71\u97ff\u9032\u6b65\u4e26\u589e\u52a0\u4fee\u5fa9\u6642\u9593\u3002<strong>\u53e6\u4e00\u500b\u589e\u808c\u7684\u95dc\u9375\u9ede\u662f\u8a13\u7df4\u91cf\u548c\u6f38\u9032\u6027\u8ca0\u91cd\u589e\u52a0<\/strong>\uff0c\u5982\u679c\u6bcf\u500b\u52d5\u4f5c\u6bcf\u4e00\u7d44\u90fd\u505a\u5230\u5b8c\u5168\u529b\u7aed\uff0c\u9577\u671f\u4f86\u770b\uff0c\u8a13\u7df4\u91cf\u6703\u96e3\u4ee5\u7a69\u5b9a\u63d0\u5347\u3002<\/p>\n\n\n\n<div style="\&quot;height:20px\&quot;" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"gb-block-image gb-block-image-bd44f795\"><img decoding=\"async\" width=\"1200\" height=\"798\" class=\"gb-image gb-image-bd44f795\" src="\&quot;https:\/\/stepv.com.tw/wp-blog\/wp-content\/uploads\/2024\/07\/hypertrophy-05.jpg\&quot;" alt=\"\u4ee3\u8b1d\u58d3\u529b\u8207\u808c\u8089\u7834\u58de\u5c0d\u65bc\u808c\u80a5\u5927\u662f\u5426\u6709\u5e6b\u52a9\u4ecd\u6709\u722d\u8b70\"\/><\/figure>\n\n\n\n<div style="\&quot;height:80px\&quot;" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading has-medium-font-size\"><span class=\"ez-toc-section\" id=\"%E8%82%8C%E8%82%A5%E5%A4%A7%E5%BF%85%E7%9F%A5%E7%9A%84%E5%B8%B8%E8%A6%8B%E7%94%A8%E8%A9%9E\"><\/span><strong>\u808c\u80a5\u5927\u5fc5\u77e5\u7684\u5e38\u898b\u7528\u8a5e<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u5728\u7e7c\u7e8c\u95b1\u8b80\u672c\u6587\u4e4b\u524d\uff0c\u4ee5\u4e0b\u7684\u5c08\u6709\u540d\u8a5e\u662f\u7b49\u7b49\u5167\u6587\u4e2d\u8f03\u5e38\u6703\u770b\u5230\u7684\u7528\u8a5e\uff0c\u6211\u5011\u6700\u4e3b\u8981\u662f\u8981\u4e86\u89e3\u5176\u4e2d\u6700\u91cd\u8981\u7684\u540d\u8a5e\uff0c<strong>RM \u6700\u5927\u91cd\u8907\u6b21\u6578 ( Repetition Maximum )\u3002<\/strong><\/p>\n\n\n\n<p>RM \u6700\u5927\u91cd\u8907\u6b21\u6578 ( Repetition Maximum )\uff1a\u7c21\u55ae\u89e3\u91cb\u5c31\u662f\u5728\u9019\u500b\u7684\u91cd\u91cf\u4e4b\u4e0b\uff0c\u53ef\u4ee5\u91cd\u8907\u7684\u6700\u9ad8\u6b21\u6578\u30021 RM \u5c31\u662f\u53ea\u80fd\u505a\u4e00\u4e0b\u7684\u6700\u5927\u91cd\u91cf\u3002\u4f8b\u5982\uff1a\u81e5\u63a8\u4f60\u53ef\u4ee5\u62ff 15 \u516c\u65a4\u7684\u555e\u9234\u505a 10 \u4e0b\uff0c 20 \u516c\u65a4\u505a 8 \u4e0b\uff0c 40 \u516c\u65a4\u505a 1 \u4e0b\uff0c\u90a3\u9ebc 15 \u516c\u65a4\u5c31\u662f 10 RM\u3001 20 \u516c\u65a4\u5c31\u662f 8 RM\u3001 40 \u516c\u65a4\u5c31\u662f 1 RM\u3002<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u6b21\u6578\uff1a<\/strong>\u4e00\u7d44\u52d5\u4f5c\u505a\u591a\u5c11\u4e0b\u3002<\/li>\n\n\n\n<li><strong>\u8a13\u7df4\u91cf\uff1a<\/strong>\u7e3d\u5171\u505a\u4e86\u591a\u5c11\u8a13\u7df4\uff0c\u8a08\u7b97\u65b9\u5f0f\u4ee5\u7d44\u6578 x \u6b21\u6578 x \u8ca0\u91cd\u3002<\/li>\n\n\n\n<li><strong>\u983b\u7387\uff1a<\/strong>\u4e00\u661f\u671f\u7df4\u4e00\u500b\u90e8\u4f4d\u7684\u983b\u7387\u3002<\/li>\n<\/ul>\n\n\n\n<div style="\&quot;height:50px\&quot;" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading has-medium-font-size\"><span class=\"ez-toc-section\" id=\"%E8%82%8C%E8%82%A5%E5%A4%A7%E7%9A%84%E8%A7%80%E5%BF%B5%E8%88%87%E7%B7%B4%E6%B3%95\"><\/span><strong>\u808c\u80a5\u5927\u7684\u89c0\u5ff5\u8207\u7df4\u6cd5<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u5728\u5065\u8eab\u7684\u521d\u671f\uff0c<strong>\u7531\u65bc\u65b0\u624b\u871c\u6708\u671f\u7684\u95dc\u4fc2<\/strong>\uff0c\u5373\u4f7f\u8a13\u7df4\u65b9\u5f0f\u4e0a\u6c92\u6709\u5b8c\u5584\u7684\u898f\u5283\uff0c<strong>\u4e5f\u5f88\u5bb9\u6613\u770b\u5230\u9ad4\u614b\u4e0a\u7684\u986f\u8457\u6539\u8b8a<\/strong>\uff0c\u4f8b\u5982\uff1a\u808c\u8089\u91cf\u589e\u52a0\u548c\u9ad4\u8102\u6e1b\u5c11\u3002\u7136\u800c\uff0c\u9019\u7a2e\u96a8\u610f\u7684\u8a13\u7df4\u65b9\u5f0f\u5f80\u5f80\u5728\u4e00\u5e74\u534a\u5f8c\u6703\u9677\u5165\u505c\u6eef\u671f\u5594\uff01<\/p>\n\n\n\n<p>\u4e8b\u5be6\u8b49\u660e\uff0c\u79d1\u5b78\u5730\u5b89\u6392\u808c\u80a5\u5927\u8a13\u7df4\u8a08\u756b\u80fd\u5728\u77ed\u6642\u9593\u5167\u5e36\u4f86\u986f\u8457\u7684\u6210\u6548\uff0c\u4f8b\u5982\u5728\u516d\u500b\u6708\u5167\u589e\u52a0\u7d04\u56db\u516c\u65a4\u7684\u808c\u8089\u91cf\u548c\u986f\u8457\u7684\u529b\u91cf\u63d0\u5347\uff0c\u9019\u5f37\u8abf\u4e86\u7cfb\u7d71\u5316\u8a08\u756b\u7684\u91cd\u8981\u6027\u3002<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p>\u7814\u7a76\u4f86\u6e90\uff1a<a href="\&quot;https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7068252\/\&quot;" target=\"_blank\" rel=\"noopener\">A Systematic Review with Meta-Analysis of the Effect of Resistance Training on Whole-Body Muscle Growth in Healthy Adult Males<\/a><\/p>\n<\/blockquote>\n\n\n\n<div style="\&quot;height:50px\&quot;" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading has-medium-font-size\"><span class=\"ez-toc-section\" id=\"%E5%B8%B8%E8%A6%8B%E7%9A%84%E8%82%8C%E8%82%A5%E5%A4%A7%E8%A8%93%E7%B7%B4%E9%8C%AF%E8%AA%A4\"><\/span><strong>\u5e38\u898b\u7684\u808c\u80a5\u5927\u8a13\u7df4\u932f\u8aa4<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u4e00\u500b\u79d1\u5b78\u3001\u7cfb\u7d71\u5316\u7684\u8a13\u7df4\u8a08\u756b\u61c9\u6839\u64da\u500b\u4eba\u7684\u9700\u6c42\u8abf\u6574\u8a13\u7df4\u5f37\u5ea6\u548c\u983b\u7387\uff0c\u4e26\u4e14\u8a18\u9304\u548c\u5206\u6790\u8a13\u7df4\u6578\u64da\uff0c\u9019\u624d\u662f\u6301\u7e8c\u9032\u6b65\u7684\u95dc\u9375\uff0c\u9019\u908a\u7d71\u6574\u4e86\u8a13\u7df4\u4e0a\u8f03\u5bb9\u6613\u51fa\u73fe\u7684\u89c0\u5ff5\u932f\u8aa4\uff0c\u5047\u5982\u60a8\u76ee\u524d\u6709\u4ee5\u4e0b\u72c0\u6cc1\uff0c\u5efa\u8b70\u53ef\u4ee5\u9069\u7576\u7684\u8abf\u6574\u4e00\u4e0b\u8a13\u7df4\u65b9\u91dd\u5594\uff01<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u6bcf\u6b21\u4f7f\u7528\u4e0d\u540c\u7684\u8ab2\u8868\uff0c\u983b\u7e41\u66f4\u63db\u52d5\u4f5c\uff0c\u91cd\u91cf\u8b8a\u52d5\u904e\u5927\uff0c\u8a13\u7df4\u7f3a\u4e4f\u9023\u7e8c\u6027\u548c\u7cfb\u7d71\u6027\u3002<\/li>\n\n\n\n<li>\u4e0d\u8a18\u9304\u91cd\u91cf\u3001\u7d44\u6578\u548c\u6b21\u6578\uff0c\u53ea\u6c42\u7df4\u5230\u6c92\u529b\uff0c\u5bb9\u6613\u5c0e\u81f4\u7d44\u6578\u904e\u591a\u800c\u5f71\u97ff\u6062\u5fa9\u548c\u9032\u6b65\u3002<\/li>\n\n\n\n<li>\u8a8d\u70ba\u4e0d\u7528\u63d0\u5347\u529b\u91cf\uff0c\u53ea\u9700\u6ce8\u91cd\u808c\u8089\u7684\u611f\u53d7\u5ea6\uff0c\u9019\u6703\u9650\u5236\u808c\u8089\u7684\u589e\u9577\u6f5b\u529b\u3002<\/li>\n\n\n\n<li><strong>\u8a8d\u70ba\u808c\u80a5\u5927\u7684\u8a13\u7df4\u6bcf\u7d44\u5fc5\u9808\u5728 8 &#8211; 12 RM \u4e4b\u9593\u3002<\/strong><\/li>\n\n\n\n<li>\u8a8d\u70ba\u6bcf\u500b\u90e8\u4f4d\u4e00\u9031\u53ea\u80fd\u7df4\u4e00\u6b21\uff0c\u9019\u6a23\u7684\u983b\u7387\u4e0d\u8db3\u4ee5\u523a\u6fc0\u6301\u7e8c\u589e\u9577\u3002<\/li>\n\n\n\n<li>\u8a8d\u70ba\u4e00\u9031\u8a13\u7df4\u4e0d\u61c9\u8d85\u904e 4 \u5929\uff0c\u9019\u6a23\u53ef\u80fd\u7121\u6cd5\u63d0\u4f9b\u8db3\u5920\u7684\u523a\u6fc0\u3002<\/li>\n<\/ul>\n\n\n\n<div style="\&quot;height:50px\&quot;" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading has-medium-font-size\"><span class=\"ez-toc-section\" id=\"%E8%82%8C%E8%82%A5%E5%A4%A7%E8%88%87%E6%AC%A1%E6%95%B8%E3%80%81%E8%A8%93%E7%B7%B4%E9%87%8F%E7%9A%84%E9%97%9C%E4%BF%82\"><\/span><strong>\u808c\u80a5\u5927\u8207\u6b21\u6578\u3001\u8a13\u7df4\u91cf\u7684\u95dc\u4fc2<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u4f60\u53ef\u80fd\u7d93\u5e38\u6703\u807d\u5230\u524d\u8f29\u6216\u662f\u7db2\u8def\u4e0a\u6709<strong>\u3010 \u4e00\u7d44\u505a 8 &#8211; 12 \u4e0b\u7684\u7df4\u6cd5\u662f\u6700\u4f73\u808c\u80a5\u5927\u6b21\u6578 \u3011<\/strong>\u7684\u8aaa\u6cd5\uff0c\u4f46\u5176\u5be6\u7814\u7a76\u5df2\u7d93\u8b49\u5be6\uff0c\u53ea\u8981\u8a13\u7df4\u91cf\u76f8\u540c\uff0c\u7121\u8ad6\u662f\u4e00\u7d44 4 \u4e0b\u3001\u4e00\u7d44 20 \u4e0b\uff0c\u808c\u80a5\u5927\u7684\u6548\u679c\u90fd\u662f\u4e00\u6a23\u7684\u5594\uff01<\/p>\n\n\n\n<p>\u4f8b\u5982\uff1a<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>100 \u516c\u65a4\u505a 6 \u7d44 4 \u4e0b = 6 x 4 x 100 = 2400<\/li>\n\n\n\n<li>60 \u516c\u65a4\u505a 2 \u7d44 20 \u4e0b = 2 x 20 x 60 = 2400<\/li>\n\n\n\n<li>80 \u516c\u65a4\u505a 3 \u7d44 10 \u4e0b = 3 x 10 x 80 = 2400<\/li>\n<\/ul>\n\n\n\n<p>\u5927\u591a\u6578\u4eba\u901a\u5e38\u8a8d\u70ba\u505a 10 \u4e0b\u80fd\u5920\u589e\u9577\u5927\u91cf\u808c\u8089\uff0c\u800c\u505a 4 \u4e0b\u53ea\u80fd\u63d0\u5347\u529b\u91cf\uff0c\u505a 20 \u4e0b\u5247\u53ea\u80fd\u63d0\u5347\u808c\u8010\u529b\u3002<\/p>\n\n\n\n<p>\u5982\u4e0a\u8ff0\u4f8b\u5b50\u6240\u793a\uff0c\u7576\u8a13\u7df4\u91cf\u76f8\u540c\uff0c\u808c\u80a5\u5927\u6548\u679c\u662f\u4e00\u6a23\u7684\u3002\u4e0d\u540c\u7684\u5728\u65bc\uff0c\u505a 4 &#8211; 6 \u4e0b\u9ad8\u8ca0\u91cd\u80fd\u5920\u986f\u8457\u63d0\u5347\u529b\u91cf\uff0c\u800c\u9ad8\u6b21\u6578\u3001\u4f4e\u8ca0\u91cd\u7d44\u5247\u66f4\u80fd\u589e\u5f37\u808c\u8089\u611f\u53d7\u5ea6\u3002<\/p>\n\n\n\n<p>\u5efa\u8b70\u662f\u591a\u95dc\u7bc0\u904b\u52d5\u548c\u5927\u808c\u7fa4\u8a13\u7df4\uff08 \u5982\u6df1\u8e72\u3001\u786c\u8209\u3001\u81e5\u63a8\u3001\u80a9\u63a8 \uff09\uff0c\u4f7f\u7528\u5c11\u6b21\u6578\u3001\u9ad8\u7d44\u6578\u3001\u5927\u91cd\u91cf\u7684\u65b9\u6cd5\uff0c\u4ee5\u63d0\u5347\u529b\u91cf\uff1b\u4e2d\u6b21\u6578\u3001\u4e2d\u91cd\u91cf\u8a13\u7df4\u4e3b\u8981\u63d0\u5347\u8a13\u7df4\u91cf\uff0c\u56e0\u6b64\u4e5f\u662f\u5fc5\u8981\u7684\uff1b\u9ad8\u6b21\u6578\u8a13\u7df4\u5247\u9069\u7528\u65bc\u8f03\u5c0f\u808c\u7fa4\u6216\u6a5f\u68b0\u5f0f\u8a13\u7df4\uff0c\u4ee5\u589e\u52a0\u808c\u8089\u611f\u53d7\u5ea6\u548c\u5c0f\u808c\u7fa4\u7684\u935b\u934a\u3002<\/p>\n\n\n\n<p>\u6bcf\u500b\u4eba\u56e0\u57fa\u56e0\u4e0d\u540c\uff0c\u808c\u8089\u589e\u9577\u6240\u9700\u7684\u523a\u6fc0\u6027\u4e5f\u6703\u6709\u6240\u4e0d\u540c\uff0c\u4f7f\u7528\u8f03\u5ee3\u6b21\u6578\u7bc4\u570d\uff08 4 &#8211; 20 \u4e0b 1 \u7d44 \uff09\u7684\u7df4\u6cd5\u80fd\u78ba\u4fdd\u5ee3\u7bc4\u570d\u7684\u808c\u8089\u523a\u6fc0\uff0c\u5f9e\u800c\u4fdd\u8b49\u808c\u80a5\u5927\u7684\u6548\u679c\u3002<\/p>\n\n\n\n<div style="\&quot;height:50px\&quot;" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading has-medium-font-size\"><span class=\"ez-toc-section\" id=\"%E6%BC%B8%E9%80%B2%E6%80%A7%E8%B2%A0%E9%87%8D%E5%A2%9E%E5%8A%A0\"><\/span><strong>\u6f38\u9032\u6027\u8ca0\u91cd\u589e\u52a0<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u6f38\u9032\u6027\u8ca0\u91cd\u589e\u52a0\u662f\u4fdd\u8b49\u808c\u80a5\u5927\u6700\u95dc\u9375\u7684\u56e0\u7d20\uff01\u8f03\u5bb9\u6613\u9054\u6210\u7684\u6f38\u9032\u6027\u8ca0\u91cd\u5305\u62ec\uff1a<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>\u8ca0\u91cd\u589e\u52a0<\/strong>\uff1a\u5f9e\u8209 60 \u516c\u65a4 5 \u4e0b\uff0c\u589e\u52a0\u5230\u8209 70 \u516c\u65a4 5 \u4e0b\u3002<\/li>\n\n\n\n<li><strong>\u6b21\u6578\u589e\u52a0<\/strong>\uff1a\u5f9e 60 \u516c\u65a4\u8209 6 \u4e0b\uff0c\u9032\u6b65\u5230\u8209 7 \u4e0b\u3002<\/li>\n\n\n\n<li><strong>\u7d44\u6578\u589e\u52a0<\/strong>\uff1a\u5f9e\u6bcf\u9031\u70ba\u4e00\u500b\u90e8\u4f4d\u9032\u884c 10 \u7d44\u8a13\u7df4\uff0c\u589e\u52a0\u5230\u4e0b\u9031\u9032\u884c 11 \u7d44\u8a13\u7df4\u3002<\/li>\n\n\n\n<li><strong>\u8a13\u7df4\u983b\u7387\u63d0\u5347<\/strong>\uff1a\u5f9e\u6bcf\u9031\u8a13\u7df4 1 \u6b21\u67d0\u500b\u90e8\u4f4d\uff0c\u589e\u52a0\u5230\u6bcf\u9031\u8a13\u7df4 2 \u6b21\u3002<\/li>\n\n\n\n<li><strong>\u59ff\u52e2\u6539\u9032<\/strong>\uff1a\u5f9e\u50c5\u5b8c\u6210\u4e00\u534a\u52d5\u4f5c\uff0c\u6539\u9032\u5230\u5b8c\u6210\u5168\u7a0b\u52d5\u4f5c\u3002<\/li>\n<\/ol>\n\n\n\n<p>\u524d\u56db\u500b\u65b9\u9762\u90fd\u6d89\u53ca\u8a13\u7df4\u91cf\u7684\u589e\u52a0\uff0c\u662f\u6bd4\u8f03\u5bb9\u6613\u5728\u91cd\u8a13\u8a08\u5283\u4e2d\u9032\u884c\u8abf\u6574\u7684\uff0c\u800c\u7b2c\u4e94\u500b\u65b9\u9762\u5247\u662f\u5fc5\u9808\u8981\u505a\u5230\u7684\u3002<\/p>\n\n\n\n<div style="\&quot;height:50px\&quot;" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"gb-block-image gb-block-image-7e414504\"><img loading=\"lazy\" decoding=\"async\" width=\"1200\" height=\"863\" class=\"gb-image gb-image-7e414504\" src="\&quot;https:\/\/stepv.com.tw/wp-blog\/wp-content\/uploads\/2024\/07\/hypertrophy-03.jpg\&quot;" alt=\"\u6f38\u9032\u6027\u8ca0\u91cd\u589e\u52a0\u662f\u4fdd\u8b49\u808c\u80a5\u5927\u7684\u95dc\u9375\u56e0\u7d20\"\/><\/figure>\n\n\n\n<div style="\&quot;height:80px\&quot;" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading has-medium-font-size\"><span class=\"ez-toc-section\" id=\"%E8%82%8C%E8%82%A5%E5%A4%A7%E8%A8%93%E7%B7%B4%E6%B3%95%EF%BC%8C%E6%89%93%E9%80%A0%E5%B1%AC%E6%96%BC%E8%87%AA%E5%B7%B1%E7%9A%84%E8%AA%B2%E8%A1%A8%EF%BC%81\"><\/span><strong>\u808c\u80a5\u5927\u8a13\u7df4\u6cd5\uff0c\u6253\u9020\u5c6c\u65bc\u81ea\u5df1\u7684\u8ab2\u8868\uff01<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u8a2d\u8a08\u4e00\u500b\u6709\u6548\u7684\u808c\u80a5\u5927\u83dc\u55ae<strong>\u4e0d\u9700\u8981\u904e\u65bc\u8907\u96dc<\/strong>\uff0c\u9019\u908a\u5efa\u8b70\u53ef\u4ee5\u5c07\u76f8\u540c\u7684\u7d44\u6578\u5206\u6210 2 \u5929\u4f86\u8a13\u7df4\uff0c\u6bd4\u5728 1 \u5929\u5167\u5b8c\u6210\u6240\u6709\u7d44\u6578\u66f4\u80fd\u4fc3\u9032\u808c\u80a5\u5927\u6548\u679c\u3002<\/p>\n\n\n\n<p>\u4f8b\u5982\uff0c\u5982\u679c\u4e00\u9031\u5167\u8981\u8a13\u7df4 16 \u7d44\u80f8\u90e8\u7684\u808c\u7fa4\uff0c\u5c07\u5176\u5206\u70ba\u661f\u671f\u4e00\u7df4 8 \u7d44\u548c\u661f\u671f\u56db\u7df4 8 \u7d44\uff0c\u6bd4\u5728\u661f\u671f\u4e00\u5167\u5b8c\u6210 16 \u7d44\u6548\u679c\u66f4\u597d\u3002<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p>\u7814\u7a76\u4f86\u6e90\uff1a<a href="\&quot;https:\/\/pubmed.ncbi.nlm.nih.gov\/25932981\/\&quot;" target=\"_blank\" rel=\"noopener\">Influence of Resistance Training Frequency on Muscular Adaptations in Well-Trained Men<\/a><\/p>\n<\/blockquote>\n\n\n\n<p><br><br>\u4ee5\u4e0b\u662f\u4e00\u4e9b\u5e38\u898b\u7684\u8a13\u7df4\u6cd5\uff0c\u540c\u6642\u5217\u51fa\u6bcf\u500b\u8a13\u7df4\u5206\u6cd5\u7684\u512a\u7f3a\u9ede\uff1a<\/p>\n\n\n\n<div style="\&quot;height:20px\&quot;" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading has-medium-font-size\"><span class=\"ez-toc-section\" id=\"%E5%A5%BD%E5%85%84%E5%BC%9F%E8%A8%93%E7%B7%B4%E6%B3%95%EF%BC%88_Bro_Split_%EF%BC%89\"><\/span><strong>\u597d\u5144\u5f1f\u8a13\u7df4\u6cd5\uff08 Bro Split \uff09<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u7b97\u662f\u6700\u9069\u5408<strong>\u65b0\u624b\u5165\u9580\u7684\u8a13\u7df4\u6cd5<\/strong>\uff0c\u9019\u500b\u5206\u6cd5\u5c07\u80f8\u3001\u817f\u3001\u624b\u3001\u80a9\u3001\u80cc\u7684\u8a13\u7df4\u5b89\u6392\u62c6\u6210 5 \u5929\u3002<\/p>\n\n\n\n<p><strong>\u5faa\u74b0\u5b89\u6392<\/strong>\uff1a\u80f8\u3001\u817f\u3001\u624b\u3001\u80a9\u3001\u80cc\u3001\u4f11\u606f<br><strong>\u512a\u9ede<\/strong>\uff1a\u53ef\u4ee5\u52a0\u5f37\u91dd\u5c0d\u5c0f\u808c\u7fa4\u3001\u6613\u65bc\u638c\u63e1<br><strong>\u7f3a\u9ede<\/strong>\uff1a\u8a13\u7df4\u983b\u7387\u4f4e\uff0c\u6bcf\u500b\u90e8\u4f4d 1 \u9031\u50c5\u7df4 1 \u6b21\u3001\u808c\u8089\u91cf\u63d0\u5347\u8f03\u6162<\/p>\n\n\n\n<div style="\&quot;height:50px\&quot;" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading has-medium-font-size\"><span class=\"ez-toc-section\" id=\"%E6%8E%A8%E6%8B%89%E8%85%BF%E8%A8%93%E7%B7%B4%E6%B3%95_%EF%BC%88_Push-Pull-Legs_PPL_%EF%BC%89\"><\/span><strong>\u63a8\u62c9\u817f\u8a13\u7df4\u6cd5 \uff08 Push-Pull-Legs, PPL \uff09<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u63a8\u62c9\u817f\u8a13\u7df4\u6cd5\u662f\u4e00\u7a2e\u975e\u5e38\u53d7\u6b61\u8fce\u8a13\u7df4\u8ab2\u8868\uff0c\u5b83\u5c07\u5168\u8eab\u7684\u808c\u8089\u7fa4\u6309\u7167\u529f\u80fd\u5206\u70ba\u4e09\u985e\uff0c\u4ee5\u63d0\u9ad8\u8a13\u7df4\u6548\u7387\uff0c<strong>\u9069\u5408\u6709\u4e00\u5b9a\u8a13\u7df4\u57fa\u790e\u7684\u4eba\u4f7f\u7528\u3002<\/strong><\/p>\n\n\n\n<p><strong>\u63a8 <\/strong>= \u80f8 + \u80a9 + \u4e09\u982d<br><strong>\u62c9 <\/strong>= \u80cc + \u4e8c\u982d<br><strong>\u817f <\/strong>= \u817f\u90e8\u8a13\u7df4\uff0c\u53ef\u52a0\u6838\u5fc3\u8a13\u7df4<\/p>\n\n\n\n<p><strong>\u5faa\u74b0\u5b89\u6392<\/strong>\uff1a\u63a8\u3001\u62c9\u3001\u817f\u3001\u63a8\u3001\u62c9\u3001\u817f\u3001\u4f11\u606f<br><strong>\u512a\u9ede<\/strong>\uff1a\u8a13\u7df4\u983b\u7387\u9ad8\uff0c\u6bcf\u90e8\u4f4d 1 \u9031\u53ef\u7df4 2 \u6b21\u3001\u76f8\u540c\u529f\u80fd\u7684\u808c\u7fa4\u4e00\u8d77\u8a13\u7df4\u3001\u8a13\u7df4\u6642\u9593 40 &#8211; 50 \u5206\u9418<br><strong>\u7f3a\u9ede<\/strong>\uff1a\u6bcf\u9031\u9700\u8a13\u7df4\u4e94\u81f3\u516d\u6b21\u3001\u5bb9\u6613\u904e\u5ea6\u75b2\u52de\u3001\u9700\u8981\u5408\u7406\u5b89\u6392\u7d44\u6578<\/p>\n\n\n\n<div style="\&quot;height:50px\&quot;" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading has-medium-font-size\"><span class=\"ez-toc-section\" id=\"%E4%B8%8A%E4%B8%8B%E5%88%86%E6%B3%95_%EF%BC%88_Upper-Lower_Split_%EF%BC%89\"><\/span><strong>\u4e0a\u4e0b\u5206\u6cd5 \uff08 Upper-Lower Split \uff09<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u9019\u500b\u8a13\u7df4\u8ab2\u8868\u5c07\u5168\u8eab\u7684\u808c\u8089\u7fa4\u5206\u70ba\u4e0a\u534a\u8eab\u548c\u4e0b\u534a\u8eab\uff0c\u4ee5\u9054\u5230\u66f4\u597d\u7684\u8a13\u7df4\u6548\u679c\u548c\u6062\u5fa9\u6642\u9593\u3002<strong>\u9069\u5408\u5404\u7a2e\u5065\u8eab\u76ee\u6a19<\/strong>\uff0c\u5305\u62ec\u808c\u80a5\u5927\u3001\u529b\u91cf\u63d0\u5347\u548c\u8010\u529b\u589e\u5f37\u3002<\/p>\n\n\n\n<p><strong>\u5faa\u74b0\u5b89\u6392<\/strong>\uff1a\u4e0a\u534a\u8eab\u3001\u4e0b\u534a\u8eab\u3001\u4f11\u606f\u3001\u4e0a\u534a\u8eab\u3001\u4e0b\u534a\u8eab\u3001\u4f11\u606f<br><strong>\u512a\u9ede<\/strong>\uff1a\u6bcf\u9031\u50c5\u9700\u8a13\u7df4\u56db\u5929\u3001\u8a13\u7df4\u983b\u7387\u9ad8\uff0c\u6bcf\u500b\u90e8\u4f4d\u6bcf\u9031\u7df4\u5169\u6b21<br><strong>\u7f3a\u9ede<\/strong>\uff1a\u6bcf\u6b21\u8a13\u7df4\u53ef\u80fd\u82b1\u8f03\u9577\u6642\u9593\u3001\u8f03\u96e3\u91dd\u5c0d\u5c0f\u808c\u7fa4<\/p>\n\n\n\n<div style="\&quot;height:50px\&quot;" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading has-medium-font-size\"><span class=\"ez-toc-section\" id=\"%E6%AF%8F%E6%97%A5%E6%B3%A2%E5%8B%95%E9%80%B1%E6%9C%9F_%EF%BC%88_Daily_Undulating_Periodization_DUP_%EF%BC%89\"><\/span><strong>\u6bcf\u65e5\u6ce2\u52d5\u9031\u671f \uff08 Daily Undulating Periodization, DUP \uff09<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u6bcf\u65e5\u6ce2\u52d5\u578b\u7df4\u6cd5\u662f\u8f03\u9748\u6d3b\u7684\u8a13\u7df4\u8ab2\u8868\uff0c\u76ee\u7684\u5728\u65bc\u901a\u904e\u8b8a\u5316\u8a13\u7df4\u5f37\u5ea6\u548c\u8a13\u7df4\u91cf\u4f86\u4fc3\u9032\u808c\u8089\u589e\u9577\u548c\u529b\u91cf\u63d0\u5347\u3002<\/p>\n\n\n\n<p>\u9019\u7a2e\u65b9\u6cd5\u8207\u50b3\u7d71\u7684\u7dda\u6027\u5468\u671f\u5316\u8a13\u7df4\u4e0d\u540c\uff0c\u5b83\u5728\u4e0d\u540c\u7684\u8a13\u7df4\u65e5\u5b89\u6392\u4e0d\u540c\u8ab2\u8868\uff0c\u9019\u6709<strong>\u52a9\u65bc\u907f\u514d\u8eab\u9ad4\u56e0\u9069\u61c9\u7684\u95dc\u4fc2\u800c\u6e1b\u7de9\u9032\u6b65<\/strong>\uff0c\u66f4\u6709\u6548\u7684\u7a81\u7834\u5e73\u53f0\u671f\u3002<\/p>\n\n\n\n<p><strong>\u5faa\u74b0\u5b89\u6392<\/strong>\uff1a\u808c\u80a5\u5927\u65e5 &#8211; \u7206\u767c\u529b\u65e5 &#8211; \u808c\u529b\u65e5<br><strong>\u512a\u9ede<\/strong>\uff1a\u4e09\u5927\u5065\u529b\u9805\u76ee\u9032\u6b65\u986f\u8457\u3001\u808c\u8089\u91cf\u6210\u9577\u8f03\u5feb<br><strong>\u7f3a\u9ede<\/strong>\uff1a\u4e3b\u8981\u91dd\u5c0d\u4e09\u5927\u9805\u76ee\u3001\u8f03\u96e3\u5c08\u6ce8\u65bc\u5c0f\u808c\u7fa4\u6bcf\u6b21\u8a13\u7df4\u53ef\u80fd\u82b1\u8f03\u9577\u6642\u9593\u3001\u8f03\u96e3\u91dd\u5c0d\u5c0f\u808c\u7fa4<\/p>\n\n\n\n<div style="\&quot;height:20px\&quot;" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"gb-block-image gb-block-image-e611f594\"><img loading=\"lazy\" decoding=\"async\" width=\"1200\" height=\"801\" class=\"gb-image gb-image-e611f594\" src="\&quot;https:\/\/stepv.com.tw/wp-blog\/wp-content\/uploads\/2024\/07\/hypertrophy-04.jpg\&quot;" alt=\"\u808c\u80a5\u5927\u8a13\u7df4\u8ab2\u8868\"\/><\/figure>\n\n\n\n<div style="\&quot;height:80px\&quot;" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading has-medium-font-size\"><span class=\"ez-toc-section\" id=\"%E8%82%8C%E8%82%A5%E5%A4%A7%E7%9A%84%E5%8B%95%E4%BD%9C%E9%81%B8%E6%93%87%E8%88%87%E6%8E%A8%E8%96%A6\"><\/span><strong>\u808c\u80a5\u5927\u7684\u52d5\u4f5c\u9078\u64c7\u8207\u63a8\u85a6<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u5c0d\u65bc\u808c\u80a5\u5927\u7684\u8a13\u7df4\u6548\u679c\u4e0a\uff0c\u591a\u95dc\u7bc0\u904b\u52d5\u548c\u55ae\u95dc\u7bc0\u904b\u52d5\u5404\u6709\u5176\u512a\u52e2\uff0c<strong>\u4f46\u591a\u95dc\u7bc0\u904b\u52d5\u901a\u5e38\u80fd\u5920\u540c\u6642\u523a\u6fc0\u591a\u500b\u808c\u7fa4<\/strong>\uff0c\u800c\u55ae\u95dc\u7bc0\u904b\u52d5\u5247\u4e3b\u8981\u91dd\u5c0d\u8f03\u5c0f\u7684\u808c\u7fa4\u3002\u4e00\u4e9b\u5065\u8eab\u611b\u597d\u8005\u8a8d\u70ba\u6df1\u8e72\u548c\u786c\u8209\u662f\u5fc5\u9808\u7684\u6838\u5fc3\u52d5\u4f5c\uff0c\u800c\u53e6\u4e00\u4e9b\u5247\u8a8d\u70ba\u5065\u7f8e\u8a13\u7df4\u4e26\u4e0d\u4e00\u5b9a\u9700\u8981\u9019\u4e9b\u591a\u95dc\u7bc0\u5927\u808c\u7fa4\u904b\u52d5\u3002<\/p>\n\n\n\n<p>\u5c08\u5bb6\u8a8d\u70ba\uff0c\u5982\u679c\u904b\u52d5\u8005\u80fd\u5920\u6b63\u78ba\u5b8c\u6210\u9019\u4e9b\u5927\u52d5\u4f5c\u4e14\u6c92\u6709\u4e0d\u9069\u6216\u75bc\u75db\u7684\u60c5\u6cc1\uff0c\u9019\u4e9b\u904b\u52d5\u662f\u975e\u5e38\u503c\u5f97\u63a8\u85a6\u7684\u3002\u4e3b\u8981\u539f\u56e0\u5728\u65bc\u9019\u4e9b\u5927\u52d5\u4f5c\u80fd\u5920\u6700\u6709\u6548\u5730\u9010\u6b65\u589e\u52a0\u8ca0\u91cd\uff0c\u4e26\u4e14\u53c3\u8207\u7684\u808c\u7fa4\u8f03\u591a\uff0c\u5c0d\u65bc\u9577\u671f\u7684\u8a13\u7df4\u91cf\u548c\u808c\u8089\u523a\u6fc0\u5177\u6709\u986f\u8457\u7684\u5e6b\u52a9\u3002<\/p>\n\n\n\n<p>\u7136\u800c\uff0c\u5982\u679c\u67d0\u4e9b\u52d5\u4f5c\u5373\u4f7f\u5728\u59ff\u52e2\u6b63\u78ba\u7684\u60c5\u6cc1\u4e0b\u4ecd\u6703\u5f15\u8d77\u4e0d\u9069\uff0c\u90a3\u9ebc\u4e0d\u5fc5\u52c9\u5f37\u9032\u884c\u9019\u4e9b\u52d5\u4f5c\u3002<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p>\u7814\u7a76\u4f86\u6e90\uff1a<a href="\&quot;https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4592763\/\&quot;" target=\"_blank\" rel=\"noopener\">Single vs. Multi-Joint Resistance Exercises: Effects on Muscle Strength and Hypertrophy<\/a><\/p>\n<\/blockquote>\n\n\n\n<p><br><strong>\u5728\u9078\u64c7\u52d5\u4f5c\u6642\uff0c\u53ef\u4ee5\u512a\u5148\u8003\u616e\u591a\u95dc\u7bc0\u904b\u52d5<\/strong>\uff0c\u8a13\u7df4\u7684\u9806\u5e8f\u901a\u5e38\u662f\u9996\u5148\u9032\u884c\u81ea\u7531\u91cd\u91cf\u7684\u591a\u95dc\u7bc0\u904b\u52d5\uff0c\u7136\u5f8c\u518d\u4f7f\u7528\u6a5f\u68b0\u8a13\u7df4\u3002\u9019\u6a23\u7684\u5b89\u6392\u6709\u52a9\u65bc\u5145\u5206\u5229\u7528\u591a\u95dc\u7bc0\u904b\u52d5\u7684\u512a\u52e2\uff0c\u540c\u6642\u78ba\u4fdd\u8a13\u7df4\u7684\u5168\u9762\u6027\u548c\u6548\u679c\u3002<\/p>\n\n\n\n<p><br>\u4ee5\u4e0b\u4e00\u4e9b\u63a8\u85a6\u7684\u52d5\u4f5c\uff08 \u5efa\u8b70\u6bcf\u500b\u90e8\u4f4d\u7684\u524d 2 \u500b\u52d5\u4f5c\u8981\u653e\u5728\u8ab2\u8868\u4e2d )\uff1a<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u817f\uff1a\u6df1\u8e72\u3001\u50b3\u7d71\u61c9\u8209\u3001\u76f8\u64b2\u786c\u8209\u3001\u7f85\u99ac\u5c3c\u4e9e\u786c\u8209\u3001\u5f13\u7bad\u6b65\u8e72\u3001\u5206\u817f\u8e72\u3001\u817f\u63a8\uff08 \u6a5f\u68b0 \uff09\u3001\u817f\u5f4e\u8209\uff08 \u6a5f\u5668 \uff09<\/li>\n\n\n\n<li>\u80cc\uff1a\u5212\u8239\u3001\u5f15\u9ad4\u5411\u4e0a\u3001\u80cc\u95ca\u4e0b\u62c9\uff08 \u6a5f\u68b0 \uff09\u3001\u76f4\u81c2\u4e0b\u62c9<\/li>\n\n\n\n<li>\u80f8\uff1a\u80f8\u63a8\u3001\u4e0a\u80f8\u63a8\u3001\u98db\u9ce5\u593e\u80f8\uff08 \u6a5f\u68b0 \uff09<\/li>\n\n\n\n<li>\u80a9\uff1a\u80a9\u63a8\u3001\u5074\u5e73\u8209\u3001\u6ed1\u8f2a\u5074\u5e73\u8209\u3001\u5f8c\u4e09\u89d2\uff08 \u6a5f\u68b0 \uff09<\/li>\n\n\n\n<li>\u624b\u81c2\uff1a\u4e8c\u982d\u5f4e\u8209\u3001\u4e09\u982d\u4e0b\u62c9<\/li>\n<\/ul>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p>\u6ce8\u610f\uff1a \u6bcf\u500b\u90e8\u4f4d\u7684\u7b2c\u4e00\u500b\u52d5\u4f5c\u6700\u70ba\u91cd\u8981\uff0c\u56e0\u70ba\u9019\u4e9b\u591a\u95dc\u7bc0\u52d5\u4f5c\u6d89\u53ca\u6700\u591a\u808c\u7fa4\uff0c\u5c0d\u6574\u9ad4\u808c\u8089\u767c\u5c55\u81f3\u95dc\u91cd\u8981\u3002\u9078\u64c7\u611f\u53d7\u5ea6\u6700\u597d\u7684\u52d5\u4f5c\u9032\u884c\u8a13\u7df4\uff0c\u4ee5\u9054\u5230\u6700\u4f73\u7684\u8a13\u7df4\u6548\u679c\u3002<\/p>\n<\/blockquote>\n\n\n\n<div style="\&quot;height:50px\&quot;" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading has-medium-font-size\"><span class=\"ez-toc-section\" id=\"%E4%BB%80%E9%BA%BC%E6%99%82%E5%80%99%E6%87%89%E8%A9%B2%E8%A6%81%E5%8A%A0%E9%87%8D%E9%87%8F%EF%BC%9F\"><\/span><strong>\u4ec0\u9ebc\u6642\u5019\u61c9\u8a72\u8981\u52a0\u91cd\u91cf\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u5982\u679c\u4f60\u63a5\u89f8\u5065\u8eab\u8a13\u7df4\u7684\u6642\u9593\u9084\u4e0d\u7b97\u9577\uff0c\u90a3\u9ebc\u529b\u91cf\u63d0\u5347\u7684\u6f5b\u529b\u4ecd\u7136\u5f88\u5927\uff0c\u901a\u5e38\u6703\u5efa\u8b70\u4f60\u5728\u9032\u884c\u5927\u91cd\u91cf\u4f4e\u6b21\u6578\u8a13\u7df4\u6642\uff0c<strong>\u61c9\u8a72\u5728\u78ba\u4fdd\u52d5\u4f5c\u6b63\u78ba\u7684\u524d\u63d0\u4e0b\uff0c\u9069\u7576\u589e\u52a0\u91cd\u91cf<\/strong>\u3002<\/p>\n\n\n\n<p>\u4e2d\u91cd\u91cf\u4e2d\u6b21\u6578\uff08 \u6bcf\u7d44 8 ~ 10 \u4e0b \uff09\u7684\u8a13\u7df4\u5247\u61c9\u8a72\u517c\u9867\u611f\u53d7\u5ea6\u548c\u529b\u91cf\uff1b\u4f4e\u91cd\u91cf\u9ad8\u6b21\u6578\uff08 12\u4e0b\u4ee5\u4e0a \uff09\u7684\u8a13\u7df4\u4e3b\u8981\u4ee5\u611f\u53d7\u5ea6\u70ba\u4e3b\u3002<\/p>\n\n\n\n<p>\u4ee5\u6df1\u8e72\u70ba\u4f8b\uff0c\u5efa\u8b70\u9032\u884c\u4e09\u7d44\u8a13\u7df4\uff0c\u5176\u4e2d\u524d\u5169\u7d44\u6bcf\u7d44\u505a 8 \u4e0b\u5373\u53ef\uff0c\u76e1\u91cf\u4e0d\u8981\u8d85\u904e\u6b64\u6578\u3002\u6700\u5f8c\u4e00\u7d44\u53ef\u4ee5\u5728\u529b\u7aed\u524d\u76e1\u91cf\u505a\u591a\u5e7e\u4e0b\uff08 \u5efa\u8b70\u5728\u9700\u8981\u6642\u5c0b\u6c42\u5925\u4f34\u7684\u5354\u52a9 \uff09\uff0c\u4e26\u8a18\u9304\u4e0b\u5b8c\u6210\u7684\u6b21\u6578\u3002<\/p>\n\n\n\n<p>\u5982\u679c\u6700\u5f8c\u4e00\u7d44\u80fd\u505a\u8d85\u904e 9 \u4e0b\uff0c\u5247\u4e0b\u6b21\u8a13\u7df4\u61c9\u8a72\u589e\u52a0\u91cd\u91cf\uff1b\u5982\u679c\u6700\u5f8c\u4e00\u7d44\u505a\u4e0d\u5230 8 \u4e0b\uff0c\u5247\u61c9\u8a72\u7dad\u6301\u7576\u524d\u7684\u91cd\u91cf\u3002\u5982\u679c\u524d\u5169\u7d44\u7121\u6cd5\u5b8c\u6210 8 \u4e0b\uff0c\u53ef\u4ee5\u589e\u52a0\u4e00\u7d44\u3002<\/p>\n\n\n\n<div style="\&quot;height:50px\&quot;" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading has-medium-font-size\"><span class=\"ez-toc-section\" id=\"%E8%82%8C%E8%82%A5%E5%A4%A7%E7%9A%84%E9%97%9C%E9%8D%B5%E7%B5%B1%E6%95%B4\"><\/span><strong>\u808c\u80a5\u5927\u7684\u95dc\u9375\u7d71\u6574<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>1. \u6f38\u9032\u6027\u8ca0\u91cd\u589e\u52a0\u662f\u4fc3\u9032\u808c\u8089\u80a5\u5927\u7684\u95dc\u9375\u3002<\/strong><\/p>\n\n\n\n<p>2. \u9069\u91cf\u7684\u8a13\u7df4\u91cf\u80fd\u5920\u4fdd\u8b49\u808c\u8089\u7a69\u5b9a\u589e\u9577\uff0c<strong>\u82e5\u8a13\u7df4\u91cf\u904e\u4f4e\u5247\u7121\u6cd5\u6709\u6548\u589e\u808c<\/strong>\uff0c\u7dad\u6301\u73fe\u6709\u8a13\u7df4\u91cf\u5247\u6703\u505c\u6eef\u4e0d\u524d\uff1b<strong>\u8a13\u7df4\u91cf\u904e\u9ad8\u5247\u53ef\u80fd\u58d3\u6291\u529b\u91cf\u63d0\u5347<\/strong>\uff0c\u751a\u81f3\u5c0e\u81f4\u904e\u5ea6\u8a13\u7df4\uff0c\u7522\u751f\u53cd\u6548\u679c\u3002<\/p>\n\n\n\n<p>3. \u6700\u4f73\u7684\u808c\u8089\u589e\u9577\u671f\u662f\u6301\u7e8c\u9032\u884c\u76f8\u540c\u7684\u5065\u8eab\u8ab2\u8868\uff0c\u901a\u5e38\u5728 3 \u81f3 10 \u9031\u4e4b\u9593\u3002\u524d\u5169\u9031\u4e3b\u8981\u96c6\u4e2d\u65bc\u808c\u8089\u4fee\u5fa9\uff0c\u808c\u8089\u80a5\u5927\u6548\u679c\u8f03\u70ba\u6709\u9650\uff0c<strong>\u56e0\u6b64\u4e0d\u5efa\u8b70\u983b\u7e41\u66f4\u63db\u91cd\u8a13\u8ab2\u8868<\/strong>\u3002<\/p>\n\n\n\n<p>4. \u5c0d\u65bc\u540c\u4e00\u90e8\u4f4d\u7684\u8a13\u7df4\u983b\u7387\u8f03\u9ad8\uff0c<strong>\u808c\u8089\u80a5\u5927\u6548\u679c\u66f4\u4f73<\/strong>\u3002<\/p>\n\n\n\n<p>5. \u6bcf\u7d44\u52d5\u4f5c\u7684\u91cd\u8907\u6b21\u6578\u5728 4 \u81f3 20 \u6b21\u4e4b\u9593\u5c0d\u808c\u8089\u80a5\u5927\u7684\u6548\u679c\u76f8\u4f3c\u3002<strong>\u6b21\u6578\u8f03\u4f4e\u6642\uff0c\u529b\u91cf\u589e\u52a0\u7684\u6548\u679c\u6703\u66f4\u986f\u8457<\/strong>\uff0c\u56e0\u6b64\u5efa\u8b70\u5728\u9032\u884c\u5927\u52d5\u4f5c\uff08 \u5982\u5065\u529b\u4e09\u9805 \uff09\u6642\u63a1\u7528\u4f4e\u6b21\u6578\u8a13\u7df4\u4ee5\u63d0\u9ad8\u529b\u91cf\uff1b<strong>\u800c\u5c0d\u65bc\u5c0f\u808c\u7fa4\uff0c\u5247\u53ef\u4f7f\u7528\u9ad8\u6b21\u6578\u8a13\u7df4\u4f86\u589e\u52a0\u611f\u53d7\u5ea6<\/strong>\u3002<\/p>\n\n\n\n<div style="\&quot;height:20px\&quot;" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"gb-block-image gb-block-image-041bec44\"><img loading=\"lazy\" decoding=\"async\" width=\"1200\" height=\"798\" class=\"gb-image gb-image-041bec44\" src="\&quot;https:\/\/stepv.com.tw/wp-blog\/wp-content\/uploads\/2024\/07\/hypertrophy-02.jpg\&quot;" alt=\"\u808c\u80a5\u5927\u8a13\u7df4\u7684\u95dc\u9375\"\/><\/figure>\n\n\n\n<div style="\&quot;height:50px\&quot;" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading has-medium-font-size\"><span class=\"ez-toc-section\" id=\"%E7%B5%90%E8%AB%96\"><\/span><strong>\u7d50\u8ad6<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u808c\u80a5\u5927\u8a13\u7df4\u7684\u95dc\u9375\u5728\u65bc<strong>\u5408\u7406\u7684\u904b\u7528\u79d1\u5b78\u6839\u64da\u53bb\u5b89\u6392\u91cd\u91cf\u548c\u8a13\u7df4\u91cf<\/strong>\uff0c\u9010\u6b65\u53bb\u589e\u52a0\u91cd\u91cf\u3001\u9078\u64c7\u591a\u95dc\u7bc0\u548c\u55ae\u95dc\u7bc0\u52d5\u4f5c\uff0c\u4e26\u6839\u64da\u500b\u4eba\u7684\u72c0\u6cc1\u9069\u7576\u7684\u8abf\u6574\u8a13\u7df4\u8ab2\u8868\u3002<\/p>\n\n\n\n<p><strong>\u9069\u91cf\u7684\u8a13\u7df4\u983b\u7387\u3001\u5145\u5206\u7684\u4f11\u606f\u548c\u5408\u9069\u7684\u8a13\u7df4\u65b9\u5f0f\u662f\u4f60\u9054\u6210\u76ee\u6a19\u7684\u57fa\u77f3<\/strong>\uff0c\u540c\u6642\u5efa\u8b70\u8981\u6301\u7e8c\u8a18\u9304\u548c\u5206\u6790\u8a13\u7df4\u6578\u64da\uff0c\u4e26\u6839\u64da\u5be6\u969b\u8868\u73fe\u9032\u884c\u8abf\u6574\uff0c\u9019\u6a23\u624d\u80fd\u5920\u78ba\u4fdd\u8a13\u7df4\u6548\u679c\u53ef\u4ee5\u7a69\u5b9a\u63d0\u5347\u3002<\/p>\n\n\n\n<p>\u5e0c\u671b\u95b1\u8b80\u5b8c\u9019\u7bc7\u808c\u80a5\u5927\u653b\u7565\uff0c\u4f60\u53ef\u4ee5\u66f4\u6709\u6548\u4e14\u9806\u5229\u7684\u5f80\u76ee\u6a19\u9081\u9032\uff01<\/p>\n\n\n\n<div style="\&quot;height:50px\&quot;" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>&nbsp;<\/p>\n\n\n\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u524d\u8a00 \u8a31\u591a\u4eba\u5c0d\u65bc\u5982\u4f55\u589e\u808c\u8207\u808c\u80a5\u5927\u7684\u83dc\u55ae\u548c\u8a13\u7df4\u65b9\u6cd5\u5b58\u5728\u8a31\u591a\u7591\u554f\uff0c\u56e0\u6b64\uff0c\u672c\u6587\u5c07\u5f9e\u6700\u57fa\u790e\u7684\u65b9\u9762\u958b\u59cb\u8b1b\u89e3\uff0c\u4f8b\u5982\u539f\u7406\u3001\u6b21 &#8230; <a title=\"\u6700\u5168\u9762\u7684\u808c\u80a5\u5927\u653b\u7565\uff01\u539f\u7406\u3001\u7d44\u6578\u3001\u8a13\u7df4\u8ab2\u8868\u4e00\u7bc7\u5c31\u61c2\" class=\"read-more\" href="\&quot;https:\/\/stepv.com.tw/wp-blog\/fitness\/hypertrophy\/\&quot;" aria-label=\"Read more about \u6700\u5168\u9762\u7684\u808c\u80a5\u5927\u653b\u7565\uff01\u539f\u7406\u3001\u7d44\u6578\u3001\u8a13\u7df4\u8ab2\u8868\u4e00\u7bc7\u5c31\u61c2\">\u95b1\u8b80\u5168\u6587<\/a><\/p>\n","protected":false},"author":2,"featured_media":2046,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[31,1],"tags":[],"class_list":["post-2008","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness","category-all"],"_links":{"self":[{"href":"https:\/\/blog.stepv.com.tw\/wp-json\/wp\/v2\/posts\/2008","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blog.stepv.com.tw\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blog.stepv.com.tw\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blog.stepv.com.tw\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/blog.stepv.com.tw\/wp-json\/wp\/v2\/comments?post=2008"}],"version-history":[{"count":45,"href":"https:\/\/blog.stepv.com.tw\/wp-json\/wp\/v2\/posts\/2008\/revisions"}],"predecessor-version":[{"id":2138,"href":"https:\/\/blog.stepv.com.tw\/wp-json\/wp\/v2\/posts\/2008\/revisions\/2138"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.stepv.com.tw\/wp-json\/wp\/v2\/media\/2046"}],"wp:attachment":[{"href":"https:\/\/blog.stepv.com.tw\/wp-json\/wp\/v2\/media?parent=2008"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.stepv.com.tw\/wp-json\/wp\/v2\/categories?post=2008"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.stepv.com.tw\/wp-json\/wp\/v2\/tags?post=2008"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}