练了几年力量不涨，老手的平台期

参考文献 · 20

1. Latella, C., Teo, W.-P., Spathis, J., & van den Hoek, D. (2020). Long-term strength adaptation: a 15-year analysis of powerlifting athletes. Journal of Strength and Conditioning Research, 34(9), 2412-2418. Retrospective competition records of 1,897 powerlifters (626 women, 1,271 men) over 2003-2018: strength gain per day was similar between sexes (women 0.12 ± 0.69, men 0.15 ± 0.44 kg/day), 'However, the strongest males showed a lower rate of strength improvement (0.102 kg·d) compared with least strong males (0.211 kg·d)'; no differences across quartiles for women; correlations of strength gain with baseline strength and number of competitions were weak. Conclusion: 'The results suggest similar strength adaptation between sexes. The strongest males improve more slowly, possibly due to a ceiling effect' (abstract, PMID 32865942). 10.1519/JSC.0000000000003657
2. Rhea, M. R., Alvar, B. A., Burkett, L. N., & Ball, S. D. (2003). A meta-analysis to determine the dose response for strength development. Medicine & Science in Sports & Exercise, 35(3), 456-464. Meta-analysis of 140 studies (1,433 effect sizes): 'ES demonstrated different responses based on the training status of the participants. Training with a mean intensity of 60% of one repetition maximum elicits maximal gains in untrained individuals, whereas 80% is most effective in those who are trained.' Untrained gained most training each muscle group 3 days a week and trained individuals 2 days a week; four sets per muscle group elicited maximal gains in both. Conclusion: the dose-response trends 'support the theory of progression in resistance program design' (abstract, PMID 12618576). 10.1249/01.MSS.0000053727.63505.D4
3. NHS. (2026). Heart attack: symptoms. Symptoms can include chest pain that may feel like crushing or squeezing on the chest and may spread to the arm, neck and jaw; feeling short of breath; feeling or being sick; feeling like indigestion; sweating; and pale, blue or grey skin. Call 999 for chest pain that feels tight or like squeezing, or that spreads to the arms, neck or jaw, with severe difficulty breathing, or if someone becomes unresponsive. A heart attack needs emergency treatment in hospital (page last reviewed 31 March 2026). www.nhs.uk/conditions/heart-attack/symptoms
4. NHS. (2026). Fainting (page last reviewed 17 August 2026). Fainting is when you pass out for a short time; it is not usually serious, but anyone who has fainted should see a GP to find out what might have caused it. Causes can include standing up too quickly (which could be a sign of low blood pressure), not eating or drinking enough, being too hot, being very upset or in severe pain, heart problems, and taking drugs or drinking too much alcohol. Call 999 if someone is not breathing, cannot be woken up within 1 minute, has not fully recovered or has difficulty with speech or movement, has chest pain or a pounding, fluttering or irregular heartbeat (palpitations), has seriously hurt themselves before or after fainting, is shaking or jerking (a seizure), fainted while exercising, or fainted while lying down; do not drive yourself to A&E. If you feel about to faint: lie down with your legs raised, or if you cannot, sit with your head lowered between your knees; drink some water; cross your legs while standing up or rock up and down on your toes; clench your fists. If you see someone faint: check whether they respond by gently shaking their shoulders and asking loudly; if not, shout for help and tilt back the head and lift the chin; listen for breathing for at least 10 seconds; if they are breathing normally, lay them on their back and raise their legs (on their side if pregnant, especially over 28 weeks); they usually wake up within 30 seconds. www.nhs.uk/conditions/fainting
5. Rawson, E. S., Clarkson, P. M., & Tarnopolsky, M. A. (2017). Perspectives on exertional rhabdomyolysis. Sports Medicine, 47(Suppl 1), 33-49. 'Exertional (exercise-induced) rhabdomyolysis is a potentially life threatening condition'; its causes can include direct muscle injury, unaccustomed exercise, ischemia, extreme temperatures, electrolyte abnormalities, drugs and genetic disorders. Although its prevalence is low, cases still occur 'where exercise is improperly prescribed or used as punishment, or incomplete medical history is taken'; healthcare professionals should be able to recognize its basic signs so prompt treatment can be given, and for the risk to remain low exercise prescription must follow professional standards (abstract, PMID 28332112). 10.1007/s40279-017-0689-z
6. Travis, S. K., Mujika, I., Gentles, J. A., Stone, M. H., & Bazyler, C. D. (2020). Tapering and peaking maximal strength for powerlifting performance: a review. Sports, 8(9), 125. Narrative review of tapering and training cessation before strength competition; the abstract notes that evidence on peaking for strength and power athletes 'is lacking' and practitioners often rely on trial and error. Full text (PMC7552788): in powerlifters, tapers improved the back squat (2.3-5.9%), bench press (1.8-6.4%) and deadlift (3.8-4.8%); 'maximal strength performance in highly trained strength athletes may be brought to peak levels after a short duration of reduced volume due to neuromuscular recovery'; the authors suggest reducing training volume by approximately 30-70% while maintaining intensity (or reducing it) over a 1-2 week period. 10.3390/sports8090125
7. Meeusen, R., Duclos, M., Foster, C., Fry, A., Gleeson, M., Nieman, D., Raglin, J., Rietjens, G., Steinacker, J., & Urhausen, A. (2013). Prevention, diagnosis, and treatment of the overtraining syndrome: joint consensus statement of the European College of Sport Science (ECSS) and the American College of Sports Medicine (ACSM). European Journal of Sport Science, 13(1), 1-24. Distinguishes functional overreaching, non-functional overreaching, and overtraining syndrome (prolonged maladaptation); recovery balance and monitoring are central. 10.1080/17461391.2012.730061
8. Coleman, M., Burke, R., Augustin, F., Piñero, A., Maldonado, J., Fisher, J. P., Israetel, M., Androulakis Korakakis, P., Swinton, P., Oberlin, D., & Schoenfeld, B. J. (2024). Gaining more from doing less? The effects of a one-week deload period during supervised resistance training on muscular adaptations. PeerJ, 12, e16777. Thirty-nine resistance-trained young adults (29 men, 10 women) were randomized to abstain from resistance training for 1 week at the midpoint of a 9-week high-volume program (DELOAD) or to train continuously (TRAD). 'Results indicated no appreciable differences in increases of lower body muscle size, local endurance, and power between groups. Alternatively, TRAD showed greater improvements in both isometric and dynamic lower body strength compared to DELOAD.' Conclusion: 'a 1-week deload period at the midpoint of a 9-week RT program appears to negatively influence measures of lower body muscle strength but has no effect on lower body hypertrophy, power or local muscular endurance' (abstract, PMID 38274324). 10.7717/peerj.16777
9. Williams, T. D., Tolusso, D. V., Fedewa, M. V., & Esco, M. R. (2017). Comparison of periodized and non-periodized resistance training on maximal strength: a meta-analysis. Sports Medicine, 47(10), 2083-2100. Eighteen studies (81 effects, 1988-2015): 'the magnitude of improvement in 1RM following periodized resistance training was greater than non-periodized resistance training (ES = 0.43, 95% CI 0.27-0.58)'; undulating programs were more favorable, and 'Improvements in 1RM were greater among untrained participants'; higher frequency and longer studies were associated with larger improvements. Conclusion: 'periodized resistance training plans have a moderate effect on 1RM compared to non-periodized training plans. Variation in training stimuli appears to be vital for increasing maximal strength' (abstract, PMID 28497285). 10.1007/s40279-017-0734-y
10. Moesgaard, L., Beck, M. M., Christiansen, L., Aagaard, P., & Lundbye-Jensen, J. (2022). Effects of periodization on strength and muscle hypertrophy in volume-equated resistance training programs: a systematic review and meta-analysis. Sports Medicine, 52(7), 1647-1666. Thirty-five studies, volume equated between conditions: periodized versus non-periodized training favored periodization for 1RM strength (ES 0.31, 95% CI 0.04-0.57), while muscle hypertrophy did not differ (ES 0.13, 95% CI -0.10 to 0.36). Undulating beat linear periodization for 1RM (ES 0.31, 95% CI 0.02-0.61), but only in trained participants (ES 0.61, 95% CI 0.00-1.22), not untrained (ES 0.06). Conclusion: 'when volume is equated between conditions, periodized resistance training has a greater effect on 1RM strength compared to NP resistance training'; 'Periodization of volume and intensity does not seem to affect muscle hypertrophy in volume-equated pre-post designs', and the strength effect may relate to neurophysiological adaptations (abstract, PMID 35044672). 10.1007/s40279-021-01636-1
11. Pelland, J. C., Remmert, J. F., Robinson, Z. P., Hinson, S. R., & Zourdos, M. C. (2026). The resistance training dose response: meta-regressions exploring the effects of weekly volume and frequency on muscle hypertrophy and strength gains. Sports Medicine, 56(2), 481-505 (epub December 2025). Multilevel meta-regressions of 67 studies (2,058 participants, 79.1% male, mean age 25), adjusted for duration and training status: 'gains in muscle size and strength increase as volume increases. However, both best-fit models suggest diminishing returns, with the diminishing returns for strength being considerably more pronounced.' Frequency had effects compatible with negligible for hypertrophy, while 'strength gains increase with increasing frequency, albeit with diminishing returns' (abstract, PMID 41343037). The authors note they are coaches and writers in the fitness industry. 10.1007/s40279-025-02344-w
12. Robinson, Z. P., Pelland, J. C., Remmert, J. F., Refalo, M. C., Jukic, I., Steele, J., & Zourdos, M. C. (2024). Exploring the dose-response relationship between estimated resistance training proximity to failure, strength gain, and muscle hypertrophy: a series of meta-regressions. Sports Medicine, 54(9), 2209-2231. Exploratory meta-regressions with repetitions in reserve (RIR) estimated from study descriptions: for strength, the slopes 'contained a null point estimate, indicating a negligible relationship with strength gains', while for hypertrophy 'changes in muscle size increased as sets were terminated closer to failure.' Conclusion: 'Strength gains were similar across a wide range of RIR, while muscle hypertrophy improves as sets are terminated closer to failure'; caution is warranted 'due to its exploratory nature' (abstract, PMID 38970765). 10.1007/s40279-024-02069-2
13. Schoenfeld, B. J., Grgic, J., Ogborn, D., & Krieger, J. W. (2017). Strength and hypertrophy adaptations between low- vs. high-load resistance training: A systematic review and meta-analysis. Journal of Strength and Conditioning Research, 31(12), 3508-3523. Despite the id, this is a low- vs high-load meta-analysis, not a training-frequency one (the frequency meta is schoenfeld-2016-frequency-meta): 21 studies comparing low loads (≤ 60% 1RM) with high loads (> 60% 1RM), all sets to momentary failure, at least 6 weeks. Hypertrophy was similar between conditions; 1RM strength gains were greater with heavy loads; isometric strength did not differ (abstract, PMID 28834797). 10.1519/JSC.0000000000002200
14. Mattocks, K. T., Buckner, S. L., Jessee, M. B., Dankel, S. J., Mouser, J. G., & Loenneke, J. P. (2017). Practicing the test produces strength equivalent to higher volume training. Medicine & Science in Sports & Exercise, 49(9), 1945-1954. Thirty-eight untrained individuals did knee extension and chest press for 8 weeks, randomized to high-volume training (four sets to failure, about 8-12RM) or to performing only the one-repetition-maximum test (up to five single attempts each visit). Muscle size increased more in the high-volume group at most but not all sites; the change in 1RM strength, and in isometric and isokinetic torque, was not different between groups, although the high-volume group did far more total work. Conclusion: 'neither exercise volume nor the change in muscle size from training contributed to greater strength gains compared with just practicing the test' (abstract, PMID 28463902). 10.1249/MSS.0000000000001300
15. Kompf, J., & Arandjelović, O. (2017). The sticking point in the bench press, the squat, and the deadlift: similarities and differences, and their significance for research and practice. Sports Medicine, 47(4), 631-640. Narrative review: 'the sticking point is understood as the position in the range of motion of a lift at which a disproportionately large increase in the difficulty associated with continuing the lift is experienced. Hence the sticking point is inherently the performance bottleneck, and is also associated with an increased chance of exercise form deterioration or breakdown'; understanding its cause should guide training to overcome it (abstract, PMID 27600146). Full text (PMC5357260): in the bench press the sticking point was 'near the beginning of the lift, on average at approximately 30 % of the bar height'; its location varies between lifters, and trained individuals converge on styles that fit their biomechanics. 10.1007/s40279-016-0615-9
16. Kassiano, W., Nunes, J. P., Costa, B., Ribeiro, A. S., Schoenfeld, B. J., & Cyrino, E. S. (2022). Does varying resistance exercises promote superior muscle hypertrophy and strength gains? A systematic review. Journal of Strength and Conditioning Research, 36(6), 1753-1762. Eight studies, 241 participants, all young men: 'Some degree of systematic variation seems to enhance regional hypertrophic adaptations and maximize dynamic strength, whereas excessive, random variation may compromise muscular gains.' Conclusion: 'exercise variation should be approached systematically with a focus on applied anatomical and biomechanical constructs; on the contrary, employing different exercises that provide a redundant stimulus, as well as excessive rotation of different exercises (i.e., high frequency of change), may actually hinder muscular adaptations' (abstract, PMID 35438660). 10.1519/JSC.0000000000004258
17. Knowles, O. E., Drinkwater, E. J., Urwin, C. S., Lamon, S., & Aisbett, B. (2018). Inadequate sleep and muscle strength: implications for resistance training. Journal of Science and Medicine in Sport, 21(9), 959–968. 10.1016/j.jsams.2018.01.012
18. Murphy, C., & Koehler, K. (2022). Energy deficiency impairs resistance training gains in lean mass but not strength: a meta-analysis and meta-regression. Scandinavian Journal of Medicine & Science in Sports, 32(1), 125-137. Randomized controlled trials of resistance training in an energy deficit for at least 3 weeks: 'LM gains were impaired in RT+ED vs RT+CON (effect size (ES) = -0.57, p = 0.02), but strength gains were comparable between conditions (ES = -0.31, p = 0.28)'; the meta-regression 'demonstrated that an energy deficit of ~500 kcal·day-1 prevented gains in LM.' Conclusion: 'Individuals performing RT to build LM should avoid prolonged energy deficiency' (abstract, PMID 34623696). 10.1111/sms.14075
19. Morton, R. W., et al. (2018). A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. British Journal of Sports Medicine, 52(6), 376–384. 49 RCTs, 1,863 participants, resistance training of 6 weeks or more. Protein supplementation added 2.49 kg to 1RM and 0.30 kg to fat-free mass; for fat-free mass the effect fell with age and was larger in resistance-trained people, while none of the covariates (age, training status, post-exercise protein dose, baseline protein intake) changed the effect on 1RM strength. Break point for FFM gains at 1.62 g/kg/day (95% CI 1.03-2.20; 42 study arms, 723 participants; the biphasic model was not statistically significant, p = 0.079); given the CI, the authors say ~2.2 g/kg/day may be prudent for those maximising gains; timing, post-exercise dose and source play a minor if any role; they cite per-dose MPS break points of 0.24 (younger) and 0.40 g/kg (older). One author reports grant support from the US National Dairy Council (abstract and full text, PMC5867436). 10.1136/bjsports-2017-097608
20. Bäcker, H. C., Richards, J. T., Kienzle, A., Cunningham, J., & Braun, K. F. (2023). Exertional rhabdomyolysis in athletes: systematic review and current perspectives. Clinical Journal of Sport Medicine, 33(2), 187-194. Exertional rhabdomyolysis is a breakdown of skeletal muscle cells after intense exercise in otherwise healthy people, raising creatine kinase or myoglobin, and may result in kidney insufficiency. 25 studies with 772 patients; running (including marathons) accounted for 54.3% of cases and weightlifting for 14.8%. Conclusion: exertional rhabdomyolysis 'seems to be underestimated, and it is essential to screen patients who present with muscle soreness/cramps and/or dark urine after heavy endurance events' (abstract, PMID 36877581). 10.1097/JSM.0000000000001082