本期节目邀请了加州州立大学富勒顿分校运动机能学教授安迪·加尔平，他深入探讨了肌肉的解剖结构、微观结构和生理功能，并解释了肌肉肥大背后的机制。他解释了力量、功率、速度和肥大的区别，以及这些区别如何与细胞水平和功能单元水平的变化相关联。他还讨论了肌肉的能量来源、蛋白质对肌肉合成的重要性、不同类型的肌肉纤维以及决定肌肉纤维构成的因素。最后，安迪分享了如何为一个未经训练但致力于增加肌肉和功能性力量以保持长寿的人设计训练计划。

💪 **肌肉结构与功能：** 安迪详细介绍了肌肉的结构和微观结构，包括肌肉纤维、肌节和肌动蛋白和肌球蛋白丝的相互作用，以及肌肉收缩的机制。他强调了ATP在肌肉收缩中的重要作用，以及肌肉不同能量来源的重要性，包括磷酸肌酸、糖酵解和有氧呼吸。

🧬 **肌肉纤维类型：** 安迪解释了两种主要类型的肌肉纤维：快肌纤维和慢肌纤维。他讨论了影响肌肉纤维类型构成的因素，包括基因、训练和年龄。他还解释了不同类型肌肉纤维在力量、速度和耐力方面的差异，以及肌肉纤维类型如何在训练中发生适应。

🏋️ **肌肉肥大：** 安迪深入解释了肌肉肥大的机制，强调了蛋白质合成和肌肉蛋白质分解之间的平衡。他讨论了训练强度、训练量和营养在肌肉肥大中的作用，并强调了蛋白质对肌肉生长和修复的重要性。

📈 **训练计划：** 安迪分享了他为一个未经训练但渴望增加肌肉和功能性力量的人设计的训练计划。该计划重点关注复合练习、渐进超负荷和适当的休息和恢复。他强调了训练计划的个性化以及根据个体需求进行调整的重要性。

⏳ **肌肉老化：** 安迪讨论了肌肉随着年龄增长而发生的变化，包括肌肉质量和力量的下降。他解释了这些变化的原因，并强调了保持肌肉质量和功能的重要性，以及通过定期锻炼和健康的饮食来延缓老化过程。

💪 **训练建议：** 安迪提供了关于如何将等长运动、高心率运动和不同运动模式纳入训练计划的建议，并强调了适当的恢复和营养对肌肉生长的重要性。

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Andy Galpin is a Professor of Kinesiology at California State University at Fullerton, where he studies muscle adaptation and applies his research to work with professional athletes. In this episode, Andy sets the foundation for the conversation by discussing the anatomy, microanatomy, and physiology of the muscle, including explaining what it actually means to undergo hypertrophy of the muscle. He then explains the difference between power, strength, speed, and hypertrophy and how those differences relate to what's happening at the cellular level and the functional unit level. Additionally, he discusses energy sources for muscles, the importance of protein for muscle synthesis, the various types of muscle fibers, and the factors that determine one’s makeup of muscle fibers. Finally, Andy wraps the conversation with how he would design a program for an untrained person committed to adding muscle and functional strength for longevity.

We discuss:

Andy’s path to expertise in exercise [3:30]; Contrasting strength, power, and force production and how they inform us about training for longevity [9:30]; Muscle energetics: Fuels that provide energy to muscles, and the importance of protein [17:45]; The structure and microanatomy of muscle, muscle fibers, and more [29:30]; Energy demands of skeletal muscle compared to other tissues in the body [39:45]; How a muscle contraction works and why it requires ATP [48:00]; Muscle fibers: modulation between fiber types with movement and changes in fibers with training and aging [53:15]; Andy’s study of twins demonstrating the difference in muscle fibers between a trained and untrained individual [1:02:30]; Microanatomy of fast-twitch and slow-twitch muscle fibers [1:11:15]; Factors that determine one’s makeup of muscle fibers and how adaptable they are with training [1:22:15]; Hypertrophy and what happens at the cellular level when a muscle grows [1:30:00]; How athletes quickly cut water weight and the rehydration process [1:37:30]; Different types of athletes [1:47:30]; Training advice for a hypothetical client who’s untrained and wants to add muscle and functional strength for longevity [1:49:45]; Changes in muscle and muscular function that occur with aging [1:53:45]; Training plan for the hypothetical client [1:59:30]; What drives muscle hypertrophy? [2:12:15]; How to properly incorporate isometric exercises into a workout [2:19:00]; Additional training tips: movement patterns, how to finish a workout, and more [2:25:45]; Ways to incorporate high heart rate exercise into a workout plan [2:28:45]; and More.

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