加载中…
Place · Level 3
Mechanical tension > metabolic stress > muscle damage — 训练量决定肥大, 不是 30 分钟蛋白窗口
synergy · 2
mTORC1 activation requires both leucine threshold (~2.5 g) and mechanical signaling. Training + protein are the minimum sufficient conditions for hypertrophy; either alone collapses the other's value.
Phosphocreatine pools determine final reps of high-intensity sets, indirectly supporting mechanical-tension accumulation. 3-5 g/day creatine monohydrate is the most evidence-backed training supplement.
cofactor · 5
Muscle cannot be confused. What makes it grow is progressive overload and accumulated volume; swapping exercises constantly changes the angle of the stimulus, not the adaptation. Give a program 8-12 weeks.
Protein supplies the material, mechanical tension supplies the signal — miss either and muscle does not grow. Which is why the 'thirty-minute post-workout window' matters far less than the daily total and the weekly volume.
A load slightly beyond current capacity triggers a signal cascade, mechanical tension chief among them, telling the muscle cell to get bigger and stronger. Progressive overload is how you keep that signal coming; the hypertrophy story covers what happens once the signal is inside the cell.
VDR is expressed in skeletal muscle; adequate D status amplifies MPS response to protein feeding (Mason 2013 RCT). Deficiency correlates with reduced strength and fall risk, especially in older adults.
'Cut first, lift later' is the wrong order: without mechanical tension inside a deficit, a sizeable share of what you lose is muscle. Tension is the only signal telling the body this tissue is still needed.
regulates · 1
Post-workout transient GH / IGF-1 / T spikes contribute little to hypertrophy (Schoenfeld 2013). Chronic baseline hormonal status matters more, but converges on the same mTOR pathway. 'Training boosts testosterone' marketing is worth roughly zero.