营销话术证据 B · meta 分析
肌肉混淆 (常换动作增肌)
真相
肌肥大主驱动是渐进负荷 + 总训练量；动作多样性影响顺位远低于强度 / 频率。
机制速览
肌肉为什么会长大？主要靠三种刺激，而且重要性差很多。把这三件事搞清楚，训练就不会瞎使劲。
来源（2）
- Schoenfeld, B. J. (2010). The mechanisms of muscle hypertrophy and their application to resistance training. Journal of Strength and Conditioning Research, 24(10), 2857-2872.
- 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; the effect fell with age and was larger in trained people. 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).