美国运动医学会关于增肌训练的指南第二部分

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Rest PeriodsThe amount of rest between sets and exercises significantly affects the metabolic (221) and the hormonal (158) responses to an acute bout of resistance exercise. Rest period length significantly affects muscular strength, but less is known concerning hypertrophy. One study reported no significant difference between 30-, 90-, and 180-s rest intervals in muscle girth, skinfolds, or body mass in recreationally trained men over 5 wk (230). Ahtiainen et al. (3) showed that 3 months of training with 5-min rest intervals produced similar increase in muscle CSA to training with 2-min rest intervals. Short rest periods (1-2 min) coupled with moderate to high intensity and volume have elicited the greatest acute anabolic hormonal response in comparison to programs utilizing very heavy loads with long rest periods (151,152). The acute hormonal responses have been regarded potentially more important for hypertrophy than chronic changes (177). It appears a range of rest intervals may be used effectively to target hypertrophy depending on training intensity. In that regard, training for muscular hypertrophy alone may differ from training for strength or power per se because the explicit objective is to produce an anabolic environment.

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Evidence statement and recommendation.Evidence category C. It is recommended that 1- to 2-min rest periods be used in novice and intermediate training programs. For advanced training, rest period length should correspond to the goals of each exercise or training phase such that 2- to 3-min rest periods may be used with heavy loading for core exercises and 1-2 min may be used for other exercises of moderate to moderately high intensity (3,151,152).

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Repetition VelocityLess is known concerning the effect of repetition velocity on hypertrophy. In untrained individuals, fast (1:1) and moderate to slow (3:3) velocities of training produced similar changes in elbow flexor girth after 6 wk of training (192). However, 8 wk of fast (210°·s-1) ECC isokinetic training produced larger increases in Type II muscle fiber CSA than slow (20°·s-1) training (241), and 8 wk of fast ECC (180°·s-1) isokinetic training produced greater hypertrophy than slow ECC (30°·s-1), fast and slow CON training (64). For dynamic constant external RT, it has been suggested that higher velocities of movement pose less of a stimulus for hypertrophy than slow and moderate velocities. However, intentional slow velocities require significant reductions in loading and result in less of a blood lactate response and less metabolic response when total training time is equated (129). It does appear that the use of different velocities is warranted for long-term improvements in hypertrophy for advanced training.

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Evidence statement and recommendation.Evidence category C. It is recommended that slow to moderate velocities be used by novice- and intermediate-trained individuals. For advanced training, it is recommended that slow, moderate, and fast repetition velocities be used depending on the load, the repetition number, and the goals of the particular exercise (64,192).

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FrequencyThe frequency of training depends upon the number of muscle groups trained per workout as well as the volume and intensity. Frequencies of 2-3 d·wk-1 have been effective in novice and intermediate men and women (34,49,116). Higher frequency of RT has been suggested for advanced hypertrophy training. However, only certain muscle groups are trained per workout with a high frequency.

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Evidence statement and recommendationEvidence category A. It is recommended that a frequency of 2-3 d·wk-1 be used for novice training (when training the total body each workout) (34,49,116).
Evidence category B. For intermediate training, the recommendation is similar for total-body workouts or 4 d·wk-1 when using an upper/lower body split routine (each major muscle group trained twice per week).
Evidence category C. For advanced training, a frequency of 4-6 d·wk-1 is recommended. Muscle group split routines (one to three muscle groups trained per workout) are common enabling higher volume per muscle group.


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