本期节目是六集系列的第二集，由加州州立大学富勒顿分校运动机能学教授、世界运动科学专家 Andy Galpin 博士主讲。节目中，Andy 详细讲解了如何优化训练方案，以实现力量增长、肌肉肥大（肌肉生长）、速度提升和爆发力增强。他还阐述了实现这些目标的训练原则和潜在机制。节目涵盖了广泛的训练主题，包括选择重复次数、组数、组间休息和训练间休息时间、热身、练习节奏、呼吸、拉伸、恢复、训练频率、克服训练瓶颈、营养，并给出了力量、强度和肌肉肥大的具体练习示例。

💪 **力量与肌肉肥大训练的适应性：** 力量训练和肌肉肥大训练都会导致肌肉生长，但力量训练更侧重于神经肌肉系统的适应，而肌肉肥大训练更侧重于肌肉纤维的增大。力量训练主要通过提高神经效率来提升力量，而肌肉肥大训练则通过增加肌肉纤维的横截面积来增加肌肉质量。

🏋️‍♀️ **肌肉肥大训练的机制：** 肌肉肥大训练的关键在于刺激肌肉蛋白合成，这可以通过多种因素来实现，包括： * **机械张力：** 在训练中对肌肉施加足够的负荷，使其超过一定阈值，才能引发肌肉蛋白合成。 * **肌肉损伤：** 训练过程中肌肉纤维的微损伤会触发修复机制，进而促进肌肉生长。 * **代谢应激：** 训练过程中产生的代谢产物，如乳酸，会刺激肌肉生长。

⚡️ **速度与爆发力训练：** 速度和爆发力训练的关键在于提高神经肌肉系统的效率。 * **“3到5”原则：** 选择3到5个动作，每个动作进行3到5组，每组进行3到5次重复，并以最大努力完成。 * **周期化训练：** 将训练计划分为不同的阶段，每个阶段侧重于不同的训练目标，例如，力量阶段、速度阶段和爆发力阶段。

🍎 **营养与训练：** 营养是肌肉生长和恢复的关键。 * **蛋白质摄入：** 足够的蛋白质摄入是肌肉生长的基础。 * **碳水化合物摄入：** 碳水化合物为训练提供能量，并帮助恢复肌肉。 * **补充剂：** 一些补充剂，如肌酸，可以帮助提高训练效果。

🧠 **训练中的其他关键因素：** 除了训练方案和营养之外，还有一些其他因素会影响训练效果。 * **休息和恢复：** 充足的休息和恢复是肌肉生长的必要条件。 * **训练频率：** 根据训练目标和个人情况选择合适的训练频率。 * **训练强度：** 选择合适的训练强度，避免过度训练或训练不足。 * **训练方法：** 选择合适的训练方法，例如，复合动作、孤立动作、超级组等。

In this episode 2 of a 6-part special series, Andy Galpin, PhD, professor of kinesiology at California State University, Fullerton and world expert on exercise science, explains optimal protocols for increasing strength and causing hypertrophy (muscle growth), as well as for increasing speed and power. He explains the training principles and underlying mechanisms for reaching these goals. Our conversation covers a breadth of training topics, including selecting the number of repetitions, sets, inter-set and inter-workout rest periods, warm-ups, exercise cadence, breathing, stretching, recovery, training frequency, overcoming plateaus, nutrition, and he gives specific examples of exercises for power, strength, and hypertrophy.

For the full show notes, visit hubermanlab.com.

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Timestamps

(00:00:00) Benefits of Strength & Hypertrophy Training, Aging

(00:10:52) Strength & Hypertrophy Training, Aesthetics 

(00:14:02) Sponsors: Eight Sleep, Levels

(00:17:48) Strength vs. Hypertrophy Training: Adaptations

(00:22:42) Ligaments, Tendons & Resistance Training

(00:28:05) Bone Strength & Resistance Training, Age, Women

(00:32:38) Strength Training & Major Adaptations

(00:41:32) Sponsor: AG1 

(00:42:25) Hypertrophy Training & Major Adaptations; Protein Synthesis

(00:45:56) Endurance vs. Strength Training & Cell Signaling, Protein Synthesis

(00:52:26) Muscle Hypertrophy, Sarcoplasmic Hypertrophy

(00:56:37) Muscle Physiology & Plasticity, Muscle “Memory”

(01:04:00) Non-Negotiables & Modifiable Variables of Exercise Training

(01:11:51) Sponsor: InsideTracker

(01:12:53) Tool: Speed & Power Training, “3 to 5” Approach, Periodization, Planning 

(01:22:02) Warming Up & Training, Dynamic Movements

(01:30:55) Strength vs. Hypertrophy Repetition Cadence, Triphasic Training

(01:44:03) Tool: Breathing & Training, Valsalva Technique

(01:53:22) Tool: Training Auto-Regulation, Specificity vs. Variation, Prilepin's Chart

(02:02:35) Training to Failure, Exercise Selection & Recovery, Standardization

(02:13:45) Tool: Power vs. Strength Training & Modifiable Variables; Supersets 

(02:24:22) Sets & Rest Periods; Stretching

(02:28:48) Tools: Power Training & Modifiable Variables; Examples

(02:30:16) Tools: Strength Training & Modifiable Variables, Cluster Sets, Dynamic Variable Sets

(02:40:44) Power & Strength Training Protocols

(02:43:37) Intention, Focus & Exercise

(02:47:29) Hypertrophy Training Program, Muscle Growth & Signaling 

(02:55:12) Tools: Hypertrophy Training & Modifiable Variables; Examples

(03:03:02) Balanced Muscle Development & Hypertrophy

(03:09:04) Tools: Hypertrophy Training & Modifiable Variables; Splits

(03:23:08) “Non-Responders” & Exercise Plateaus, Volume

(03:27:06) Hypertrophy, Repetition & Rest Ranges, Muscle Failure, “Chaos Management”

(03:37:39) Frequency & Workout Duration, Splits

(03:44:52) Training Frequency, Infrequent Training, Intermediate Repetition Ranges

(03:55:22) Hypertrophy, Muscle Damage & Recovery

(04:01:15) Combining Cardiovascular & Hypertrophy Training, Interference Effect

(04:06:22) Hypertrophy Training Protocols 

(04:12:06) Tool: Neck & Rear Deltoid Exercises, Stabilization & Hypertrophy

(04:14:42) Hypertrophy: Reps, Sets & Progression, “Hidden” Stressors, Exercises to Avoid

(04:21:09) Deliberate Cold Exposure & Hypertrophy vs. Strength

(04:26:41) Nutrition, Timing & Strength/Hypertrophy; Creatine

(04:38:04) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Neural Network Newsletter

Title Card Photo Credit: Mike Blabac

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