hypertrophy
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A1 初級
n.名詞過度增大
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健身族愛喝的乳清蛋白真的有用嗎？ (Does Protein Powder Work? (Spoiler: YES, but there's a catch))
05:55
- You can either increase the number of cells, called hyperplasia, or you can make each cell bigger, called hypertrophy.
你可以增加細胞數量，這被稱為細胞增生，或者你可以讓每個細胞變得更大，被稱為肥大。
- When it comes to building up new muscle, your body can't build new muscle cells, so your body relies on muscle hypertrophy.
說到鍛鍊新肌肉，你的身體無法制造新的肌肉細胞，所以你的身體依靠肌肉肥大。
不愛運動的人有「藉口」了！？小心運動過度的後遺症！ (How Exercise Can KILL You!)
02:41
- Most of the time, that's caused by cardiac hypertrophy, which is what happens when you exercise so much that your heart muscles get enlarged to the point where they obstruct your ventricles, until eventually you just die.
通常這是由心臟肥大所導致，而這種狀況常發生在運動過度之後，你的心肌不停增長直到阻塞心室，最後你就死了。
- However, a new study out of Germany finds that high-intensity exercise puts us at risk for more than just cardiac hypertrophy.
然而，德國一項新研究顯示，高強度運動不只將我們暴露在心臟肥大風險中。
如何訓練臀中肌（最佳強化練習 | 誤區揭祕 | 應避免的錯誤） (How To Train Your Gluteus Medius (Best Strengthening Exercises | Myth Busting | Mistakes To Avoid))
11:23
- For example, papers by Vygotsky et al. in 2018 and 2022 have suggested that EMG data shouldn't be used to predict long-term changes in hypertrophy and strength.
例如，Vygotsky 等人在 2018 年和 2022 年發表的論文提出，EMG 數據不應被用來預測肥大和力量的長期變化。
有必要進行肌肉衰竭訓練嗎？| 彼得-阿蒂亞和雷恩-諾頓 (Is it necessary to train to muscular failure? | Peter Attia and Layne Norton)
05:23
- So what we really want to do is maximize hypertrophy and stimulus while minimizing fatigue.
是以，我們真正要做的是最大限度地增加肥厚和刺激，同時最大限度地減少疲勞。
- You can train at a sub five RPE and still get like maximal, um, EMG recruitment and quite a bit of hypertrophy.
你可以在低於 5 RPE 的條件下進行訓練，但仍能獲得最大的 EMG 招募和相當程度的肥厚。
如何從任何傷害中恢復過來（5 個科學步驟） | 科學解釋 (How To Recover From Any Injury (5 Science-Based Steps) | Science Explained)
09:41
- So rather than overload on the squat, which was aggravating my lower back, I combined the leg press and the hip thrust, which in my opinion is going to hit the quads and the glutes just as well, or nearly just as well as the squat will from a hypertrophy standpoint.
是以，我並沒有在深蹲上超負荷訓練（深蹲會加重我的下背部負擔），而是將壓腿和臀部推舉結合起來，在我看來，從肥大的角度來看，壓腿和臀部推舉對四頭肌和臀部的鍛鍊效果與深蹲一樣好，甚至幾乎一樣好。
99.9分的MCAT成績的遺憾 (Regrets of a 99.9th Percentile MCAT Score)
11:07
- other muscle groups, yet see hypertrophy and strength improvements without overtraining.
其他肌肉群，但在沒有過度訓練的情況下看到肥大和力量的改善。
如何進行純肌肉增長訓練 (How To Train For Pure Muscle Growth)
14:32
- New research also indicates that for muscle hypertrophy, slower eccentric movements should be paired with faster concentric movements.
新的研究還表明，要使肌肉肥大，較慢的偏心運動應與較快的同心運動搭配。
- So you may not necessarily always need to use a full range of motion, but you do need to get the muscles sufficiently stretched while lifting to maximize hypertrophy.
是以，你不一定總是需要進行全方位的運動，但你確實需要在舉重時充分拉伸肌肉，以最大限度地增加肥厚。
要想最大限度地增長肌肉，應該進行多強度的訓練？ (How Hard Should You Train for MAXIMUM Muscle Growth?)
16:26
- The closer you take a set to failure, all else being equal, the more hypertrophy that set will cause.
在其他條件相同的情況下，一組動作越接近失敗，這組動作就會越肥大。
- But all in all, when you take this review paper by Robinson and colleagues alongside other review papers performed in the past, the picture emerges that the closer a set is taken to failure, the more hypertrophy is observed.
但總而言之，如果將羅賓遜及其同事的這篇綜述論文與過去發表的其他綜述論文放在一起看，就會發現，一組動作越接近失敗，觀察到的肥大就越多。