Механизм мышечной гипертрофии и приложения относительно силовой тренировки

В обзоре рассмотрены механизмы мышечной гипертрофии: механическое напряжение, повреждение мышц, а также метаболический стресс. Даны практические рекомендации относительно параметров силовой тренировки.

 

B.J. Schoenfeld The Mechanism of muscle Hypertrophy and Their Application to Resistance Training // Journal of Strength and conditioning Research, 2010.– V. 24.– № 10.– P. 2857-2872

Б.Дж. Шёнфельд

МЕХАНИЗМ МЫШЕЧНОЙ ГИПЕРТРОФИИ И ПРИЛОЖЕНИЯ ОТНОСИТЕЛЬНО СИЛОВОЙ ТРЕНИРОВКИ

Abstract

Те, кто поднимают тяжести, стремятся увеличить мышечную массу тела. Однако не хватает исследований, каким образом максимизировать рост мышц под воздействием физической нагрузки. Бодибилдеры обычно тренируются с умеренными нагрузками и довольно короткими промежутками отдыха, которые вызывают большое количество метаболического стресса. Пауэрлифтеры, с другой стороны, обычно тренируются с нагрузками высокой интенсивности и длительными периодами отдыха между подходами. Хотя обе группы, как известно, показывают впечатляющую мускулатуру, не ясно, какой метод лучше для гипертрофии мышц. Было показано, что многие факторы опосредуют гипертрофический процесс и что механическое напряжение, повреждение мышц, а также метаболический стресс могут играть определенную роль в вызванной физической нагрузкой гипертрофии мышц. Таким образом, цель данной работы является двоякой: (а) дать широкий обзор литературы, как о механизмах мышечной гипертрофии, так и их применении для осуществления подготовки и (б) сделать выводы из исследований какой протокол тренировки является оптимальным для максимизации роста мышц.

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