Building Muscle Doesn't Require Lifting Heavy Weights, Study Shows

改善肌肉不需要大负荷的举重

当前健身房教条认为，增强肌肉需要大负荷的杠铃和哑铃。然而，麦克马斯特大学的一项新的研究证明，塑造同等程度的肌肉可以通过使用更轻的重量实现。其秘诀是铁，直到你达到肌肉疲劳。

“与其竭尽全力的大负荷训练，你不如选择小负荷的重量练习，直到你举不起来为止，”斯图尔特说，菲利普斯，运动机能学副教授的麦克马斯特大学。 “我们相信，运动训练引起肌肉的增加意味着你体内合成更多的肌肉蛋白，随着间的推移到更强壮的肌肉。

他们的研究项目表明，不需要举起太重的重物，重要的是肌肉达到疲劳点是肌肉重建的关键点。研究采用不同的负荷练习。较重的权重设定为受试者设为最大90%的负荷，而较轻的重量仅为30％，这相对是一个很轻的重量。在90-80％负荷之间，通常是一些人可以重复5-10次达到肌肉疲劳；而对于30％的负荷，受试者可以举起的重量至少24次，才有疲劳感。这些新的数据，对于骨骼肌肉受损，如老年人，癌症患者等提供健身有一定的现实意义。

但是这与我们经常提到的训练方案还是有矛盾，如果只是从改善肌肉质量方面，是容易理解的，要塑造强壮的肌肉可以还要依赖大负荷的重量训练。

ScienceDaily (Aug. 12, 2010) — Current gym dogma holds that to build muscle size you need to lift heavy weights. However, a new study conducted at McMaster University has shown that a similar degree of muscle building can be achieved by using lighter weights. The secret is to pump iron until you reach muscle fatigue.

The findings are published in PLoS ONE.

"Rather than grunting and straining to lift heavy weights, you can grab something much lighter but you have to lift it until you can't lift it anymore," says Stuart Phillips, associate professor of kinesiology at McMaster University. "We're convinced that growing muscle means stimulating your muscle to make new muscle proteins, a process in the body that over time accumulates into bigger muscles."

Phillips praised lead author and senior Ph.D. student Nicholas Burd for masterminding the project that showed it's really not the weight that you lift but the fact that you get muscular fatigue that's the critical point in building muscle. The study used light weights that represented a percentage of what the subjects could lift. The heavier weights were set to 90% of a person's best lift and the light weights at a mere 30% of what people could lift. "It's a very light weight," says Phillips noting that the 90-80% range is usually something people can lift from 5-10 times before fatigue sets in. At 30%, Burd reported that subjects could lift that weight at least 24 times before they felt fatigue.

"We're excited to see where this new paradigm will lead," says Phillips, adding that these new data have practical significance for gym enthusiasts but more importantly for people with compromised skeletal muscle mass, such as the elderly, patients with cancer, or those who are recovering from trauma, surgery or even stroke.

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