肌肉肥大的訓練除了可以改善身體狀況，更可以改善肌力和爆發力，提升運動競 爭能力。肌肉肥大的質量增加主要發生於快縮肌，快縮肌的增加使肌肉能夠更快速收縮；並 且肌肉質量的增加使肌肉中儲存更多 ATP 和 CP，可以促進能量的快速利用，對肌力和爆發 力的提升有正面意義。 肌肉肥大的生理機制可能是能量消耗之下而引起蛋白質超補償作用，進而產生更多的蛋白質 ，肌力訓練採中負荷訓練組合可以消耗最多能量，因此能夠有效的提升肌肉質量。另一方面 ，睪固酮、成長激素和類胰島素成長因子是肌肉肥大的三種重要的蛋白質合成激素，在不同 的肌力訓練組合之下，產生不同的血清濃度反應，其中，中負荷、高運動量和組間短休息時 間的肌力訓練組合可以提高睪固酮、成長激素和類胰島素成長因子血清濃度，促進肌肉質量 的增加。所以增加肌肉質量的最佳訓練組合是： 一、運動強度為中負荷的次大用力法，即 8 － 12RM 的動作負荷。 二、每次不超過三個肌群，每一肌群應包括 4 － 5 個訓練動作和 3 － 4 組的訓練組數。 一個肌群的所有動作訓練完畢之後，再進行下一個肌群的動作。 三、訓練組與組之間的休息時間為 60 秒至 90 秒。 四、訓練頻率為一週 5 － 6 次。 運動員的肌肉肥大訓練法則是根據不同運動項目及個人對於肌肉質量的需求程度，而調整訓 練變數。

　　　　　The training for hypertrophy can improve the physical fitness, furthermore it increase the ability to compete in the game of sports. The muscle hypertophy is mainly to increase the mass of fast twitch fiber and improve storage capacity of ATP and CP, therefore, to enhance the contraction rate. So the training for hypertrophy of muscle has the positive meaning for maximal strength and explosive strength. The mechanism of hypertrophy might be the consumption of energy which induce supercompensation of protein. This process also implies that the more energy consumed, the more protein synthesized, and moderate load exercise consume larger energy, so, can increase muscle mass effectively. On the other hand, testosterone, growth hormone and insulin-like growth factors are the primary anabolic hormones for hypertrophy. The different training profile will induce different serum concentration of these hormones. The moderate load, short rest time between sets and larger volume, could enhance the level of testosterone, growth hormone and insulin-like growth factors and to increase the mass of muscle. Therefor, if the purpose of training is to increase the muscular mass maximally, the training profile should be: 1. The load of the exercise should be Moderate, so 8-12RM exercise is recommended. 2. The volume of exercise should be high, therefore, 4-5 exercise per muscle and 3-4 sets per exercise are adopted. 3. Rest interval between sets should be short, and 60 to 90 seconds is recommended. 4. Training frequency is 5 ∼ 6 sessions a week. According to the need of muscular hypertrophy which the sport and individual require, athlete adjust the training variables to form his own training profile.