Name: 力量訓練與肥大訓練的運動選擇 (Exercise Selection for Strength vs Hypertrophy Training)
Uploaded: 2025-10-17T15:35:51.000Z
Duration: 10 min 12 s

Strength and hypertrophy are two different adaptations.

肌力與肥大是兩種不同的適應。

So when training for each, variables should be manipulated to maximize whichever adaptation we are trying to achieve.

所以在針對個別目標訓練時，變數應該被調整來最大化我們想達成的適應。

情態助動詞 B1

In this video, we will cover how exercise selection may differ when training for strength versus hypertrophy.

在這支影片裡，我們會介紹肌力訓練和肥大訓練在運動選擇上的差異。

First, we need to cover what exactly strength and hypertrophy are.

首先，我們要先釐清肌力與肥大到底是什麼。

Strength simply refers to the maximum amount of weight that can be lifted.

肌力簡單來說，就是指能舉起的最大重量。

This is usually for one repetition, in other words a one rep max.

這通常是一次最大重複重量，也就是 one rep max。

So the goal for strength training is to lift the most amount of weight possible, not necessarily to increase muscle size.

所以肌力訓練的目標是舉起盡可能重的重量，不一定是要增加肌肉尺寸。

Strength gains occur as a result of three primary neural efficiency, technique and muscle growth.

肌力成長是源自於三個主要因素：神經效率、技術和肌肉生長。

Neural efficiency refers to how much force can be produced by the prime movers of the exercise.

神經效率指的是運動中的主要肌群能產生多少力量。

So with a given muscle mass that we have, we can train to produce more force without actually increasing muscle size.

所以在現有的肌肉量下，我們可以透過訓練來產生更多力量，而不需要真正增加肌肉尺寸。

Neural adaptations are specific to each exercise and the rep ranges performed.

神經適應是針對每個運動和進行的重複範圍而定的。

So we can't become efficient at one exercise and expect to be equally as efficient at another exercise.

所以我們不能在一個運動上變得有效率，就期望在另一個運動上也同樣有效率。

Rather, we only develop this efficiency by performing the specific exercise we want to get stronger at with heavy loads.

反之，我們只能透過進行我們想變得更強的特定運動，並使用較重的負荷來發展這種效率。

Simply put, we get stronger at what we practice.

簡單來說，我們練習什麼就會在那方面變得更強。

Technical efficiency is similar to neural efficiency, although it is more about making the lift more biomechanically efficient.

技術效率和神經效率類似，但它更關乎讓舉重在生物力學上更有效率。

Over time, trainees can learn how to take advantage of biomechanics to leverage more load for any particular exercise.

隨著時間的推移，受訓者可以學會如何利用生物力學來在任何特定運動中舉起更大的負荷。

An example of this is to arch the back in the bench press, which reduces range of motion and improves our leverages to lift more weight.

其中一個例子是，在臥推時拱起背部，這可以縮短運動範圍並改善我們的槓桿作用，以便舉起更重的重量。

The third primary adaptation contributing to strength gains is muscle growth.

促成肌力成長的第三個主要適應是肌肉生長。

Simply put, if we have more muscle mass in the prime movers of a lift, then we have more contractile tissue to become neurally and technically efficient with.

簡單來說，如果我們在運動的主要驅動肌中有更多的肌肉量，那麼我們就有更多的收縮組織來變得在神經和技術上更有效率。

This provides a larger foundation that will increase our strength potential.

這提供了一個更大的基礎，將增加我們的肌力潛力。

So once we maximize neural and technical efficiency, the primary long term driver of future strength gains will be gains in muscle mass.

所以一旦我們最大化神經和技術效率，未來肌力成長的主要長期驅動力將是肌肉量的成長。

So ultimately, the key point to understand is that strength is a performance outcome.

所以最終，要理解的關鍵點是，肌力是一種表現結果。

The ultimate goal is to lift more weight over time.

最終目標是隨著時間推移舉起更重的重量。

Hypertrophy, on the other hand, is a different adaptation.

另一方面，肥大是一種不同的適應。

This refers to an increase in the size of the muscle.

This is primarily achieved via an increase in the number of myofibrils in each muscle fiber, which is basically just the smallest unit of contractile tissue in the muscle.

這主要是透過增加每條肌纖維中的肌原纖維數量來達成，肌原纖維基本上就是肌肉中收縮組織的最小單位。

As we accumulate more myofibrils in each muscle fiber, we end up with thicker muscle fibers and a larger overall muscle belly.

隨著我們在每條肌纖維中累積更多肌原纖維，我們最終會得到更粗的肌纖維和更大的整體肌肉。

There is also speculation that muscle growth also occurs via other adaptations such as sarcoplasmic hypertrophy and hyperplasia.

也有推測肌肉生長也透過其他適應發生，例如肌漿肥大和增生。

But as far as we understand, myofibrillar hypertrophy is the primary adaptation contributing to muscle growth.

但就我們所知，肌原纖維肥大是促成肌肉生長的主要適應。

Either way, the end result is still an increase in muscle size, which is the outcome we are after.

無論如何，最終結果仍然是肌肉尺寸的增加，這正是我們追求的結果。

For most people, we want to achieve hypertrophy for aesthetic purposes to make our physique look more muscular.

對大多數人來說，我們想要達成肌肥大是為了美觀，讓體態看起來更結實。

So the key point to understand here is that unlike strength, hypertrophy is a structural adaptation, not a performance outcome.

所以這裡的重點是，跟肌力不同，肌肥大是一種結構上的適應，而不是表現上的結果。

These definitions are important to understand because they will determine how we modify our training to preference each training goal.

瞭解這些定義很重要，因為它們會決定我們如何調整訓練來偏好每個訓練目標。

Now that we understand the differences between strength and hypertrophy, let's lets cover how exercise selection may differ when training for each goal.

既然我們瞭解了肌力和肌肥大的差異，接下來就來談談針對不同目標訓練時，運動選擇可能會有哪些不同。

The first factor to consider for exercise selection is the principle of specificity.

運動選擇要考慮的第一個因素是「特殊性原則」。

This refers to how similar our training is compared with the competition requirements.

這指的是我們的訓練跟競賽的要求有多相似。

Specificity encompasses all training variables including exercise selection like we will cover in this video.

特殊性涵蓋了所有訓練變數，包括我們在這支影片中會談到的運動選擇。

But it also includes other variables like rep ranges and load techniques, lifting equipment, etc.

但它也包含其他變數，像是重複範圍、負重技術、訓練器材等等。

In relation to strength training, specificity plays a major role in how our training is conducted.

關於肌力訓練，特殊性在我們的訓練進行方式中扮演了重要的角色。

This is because the entire training plan should be based around what exactly our strength goals are.

這是因為整個訓練計畫都應該圍繞著我們的肌力目標到底是什麼來規劃。

Do we want to improve our 1 rep max squat or do we want to improve how many bodyweight pull ups we can perform?

我們是要提升一次最大重複重量的深蹲，還是要提升我們能做多少次引體向上？

Whatever the goal is, there is a specificity element to the training process.

無論目標是什麼，訓練過程都有其特殊性。

So for exercise selection we obviously want to implement the actual exercises that we want to get stronger at.

所以在運動選擇上，我們當然會採用我們想要變強的實際運動。

If we don't perform these exercises, we won't develop the specific neural and technical efficiency adaptations that are required to maximize strength.

如果我們不做這些運動，我們就無法發展出最大化肌力所需的特定神經和技術適應。

Of course, the entire training program isn't going to include only specific exercises because we will also have other accessory lifts in the training plan which may have a different goal.

當然，整個訓練計畫不會只包含特定運動，因為訓練計畫中也會有其他輔助性的舉重，它們可能有不同的目標。

The principle of specificity doesn't really apply to hypertrophy training in the same way as it does for strength.

特殊性原則對肥大訓練的適用方式，跟對肌力訓練的適用方式不太一樣。

This is because hypertrophy is a structural adaptation.

這是因為肥大是一種結構性適應。

So we aren't really concerned with the specific neural or technical adaptations because we don't really care about maximising lifting performance.

所以我們不太在意特定的神經或技術適應，因為我們不太關心最大化舉重表現。

Rather, we are only concerned with training the muscle to get a structural response.

相反地，我們只關心訓練肌肉以獲得結構性反應。

This can be achieved using many different exercises training the same muscle.

這可以透過許多不同的運動來達成，這些運動都會訓練到相同的肌肉。

There are multiple exercises which can all train the same muscle group and elicit a similar hypertrophy response.

有很多運動都可以訓練同一個肌群，並引發類似的肥大反應。

So there are no mandatory exercises for hypertrophy training.

所以肥大訓練沒有所謂的必練動作。

Rather, the goal is to simply stress the target muscle.

目標只是單純地去刺激目標肌肉。

This leads us nicely onto the next point regarding exercise selection, which is muscle stress.

這就帶到了我們下一個關於運動選擇的重點：肌肉刺激。

This refers to which muscles receive the most amount of stress and local fatigue during the exercise.

這指的是在運動中，哪些肌肉承受了最多的刺激和局部疲勞。

For strength training, muscle stress is not really important.

對於肌力訓練來說，肌肉刺激其實不太重要。

This is because it doesn't really matter which muscles are being trained.

這是因為訓練到哪些肌肉其實不太要緊。

It just matters how much load they can lift.

重點在於牠們能舉起多少重量。

Generally, strength is improved when we involve more muscles in the exercise and distribute stress more evenly among the relevant muscles.

一般來說，當我們在運動中加入更多肌肉，並將刺激更平均地分配給相關肌肉時，肌力就會進步。

For example, we can usually lift more weight by performing a low bar squat compared with a high bar squat.

舉個例子，比起高槓深蹲，我們通常能用低槓深蹲舉起更重的重量。

This is because the low bar squat allows more of the glutes and hamstrings to contribute to the lift in addition to the quads.

這是因為低槓深蹲除了股四頭肌，還能讓更多臀肌和腿後肌參與舉重。

So ultimately, we shouldn't really be concerned with which muscles are being trained when selecting exercises for strength training.

所以說，在選擇肌力訓練的運動時，我們其實不太需要去在意訓練到哪些肌肉。

Rather, we should just implement the variation which allows us to lift the most weight.

反而，我們應該採用能讓我們舉起最重重量的變數。

It should be noted that we still need to understand which muscles are involved in the strength lift because we may implement accessory exercises to specifically target such muscles.

值得注意的是，我們仍然需要了解哪些肌肉參與了肌力訓練，因為我們可能會加入輔助運動來針對這些肌肉。

For hypertrophy training, on the other hand, it is the complete opposite.

相較之下，對於肥大訓練，情況就完全相反了。

Because hypertrophy is a structural adaptation, the goal is to stress the target muscle.

因為肥大是一種結構適應，目標是給目標肌肉帶來壓力。

So the exercises we implement should be those which maximally fatigue the target muscle that we are trying to train.

所以我們採用的運動應該是那些能讓我們想訓練的目標肌肉達到最大疲勞的運動。

There are many exercises which can all stress the same muscle significantly.

有很多運動都能顯著地刺激同一塊肌肉。

Although some exercises achieve this better than others.

雖然有些運動比其他運動更能達成這個目標。

Based on the anatomy of the muscle, the biomechanics of the lift, and

根據肌肉的解剖結構、動作的生物力學，以及

the perceived stimulus of the exercise, trainees should implement those which tend to provide the most stress on the muscle that is being targeted.

運動所帶來的感受刺激，訓練者應該採用那些傾向於對目標肌肉造成最大壓力的運動。

And the last consideration for exercise selection when comparing strength versus hypertrophy training is the stimulus to fatigue ratio.

而在比較肌力訓練與肥大訓練的運動選擇時，最後一個考量是刺激與疲勞的比率。

This refers to the hypertrophic stimulus of the exercise compared with the systemic fatigue and joint stress the exercise induces for strength training.

這指的是運動的肥大刺激與它為肌力訓練所引起的全身性疲勞和關節壓力相比。

Once again, this isn't really a relevant topic.

再說一次，這其實不是一個相關的議題。

This is because we need to implement the specific competition exercises regardless of how fatiguing they are.

這是因為我們必須執行特定的競賽動作，不管它們有多麼令人疲勞。

So even if the exercise tends to irritate your joints or is highly systemically fatiguing, there is nothing you can do about it.

所以即使該運動傾向於刺激你的關節，或引起全身性極大的疲勞，你對此也無能為力。

You must still find a way to perform the exercise if your goal is to maximize strength.

如果你的目標是最大化肌力，你還是必須找到方法來執行該運動。

We can always manipulate other variables like volume and frequency to minimise long term stress and fatigue.

我們總是能調整其他的變數，像是訓練量和頻率，來最小化長期的壓力與疲勞。

But ultimately, we still need to perform the exercises that we want to get stronger at.

但最終，我們還是需要執行那些我們想變得更強的運動。

For hypertrophy training, like we mentioned, there are no mandatory exercises, so the stimulus to fatigue ratio becomes much more relevant.

對於肥大訓練，就像我們剛才說的，沒有什麼必做的運動，所以刺激與疲勞的比例就變得更重要了。

We want to implement the exercises which provide the best hypertrophic stimulus and the least joint stress and systemic fatigue.

我們要執行那些能提供最佳肥大刺激，且關節壓力與全身性疲勞最低的運動。

This will allow us to get the best outcomes with the lowest risk of injury and burnout.

這樣我們就能在最低的受傷和倦怠風險下，達成最好的訓練成果。

Selecting low fatigue exercises will also allow us to make our training sessions more efficient.

選擇低疲勞的運動也能讓我們的訓練課程更有效率。

In other words, we will be able to get the same stimulus with less time, effort and fatigue, or get a better stimulus with the same time, effort and fatigue.

換句話說，我們可以用更少的時間、力氣和疲勞來獲得相同的刺激，或者用相同的時間、力氣和疲勞來獲得更好的刺激。

So, for hypertrophy training, we want to select the exercises which provide us with the best stimulus for the target muscle and the least amount of fatigue.

所以，對於肥大訓練，我們要選擇那些能給予目標肌肉最佳刺激，且疲勞度最低的運動。

For example, a stiff leg deadlift will provide a greater stimulus for the hamstrings and less overall fatigue compared with a conventional deadlift, making it a more appropriate choice for hypertrophy training in most cases.

舉例來說，羅馬尼亞硬舉（stiff leg deadlift）相較於傳統硬舉，能為腿後肌提供更大的刺激，且整體疲勞較少，在大多數情況下，這會是更適合肥大訓練的選擇。

So, to summarise this video, let's establish some practical recommendations.

那麼，為了總結這個影片，我們來建立一些實用的建議。

First, we should understand that strength and hypertrophy are two different adaptations.

首先，我們要了解肌力和肥大是兩種不同的適應。

Strength is a performance outcome, while hypertrophy is a structural adaptation.

肌力是一種表現結果，而肥大是一種結構上的適應。

Therefore, we should manipulate variables to preference whichever adaptation we want to focus on.

是以，我們應該調整變數來偏好我們想專注的適應。

One of these variables that we can change is exercise selection.

其中一個我們可以改變的變數是運動選擇。

For strength training, we need to perform the exercises that we want to get stronger at.

對於肌力訓練，我們需要執行我們想變得更強的運動。

This is because neural and technical adaptations follow the principle of specificity, meaning we only get better at what we practice.

這是因為神經和技術上的適應遵循了特殊性原則，這意味著我們只會擅長我們練習的項目。

On the other hand, there are no mandatory exercises for hypertrophy training.

另一方面，肥大訓練沒有強制性的運動。

This is because hypertrophy adaptations are triggered by muscle stress through dynamic resistance training.

這是因為肥大適應是由動態阻力訓練引起的肌肉壓力所觸發的。

So for hypertrophy, we want to implement the exercises which significantly stress the target muscle and also which have a low fatigue cost.

所以對於肥大，我們想要實施那些能顯著刺激目標肌肉且疲勞度低的運動。

This will provide the best hypertrophic stimulus while simultaneously minimising injury risk.

這將提供最佳的肥大刺激，同時將受傷的風險降到最低。