练腿增肌更快吗？英文双语对照

看了一下其他的几个回答，都提到了一个共同的问题，那就是练腿（特别是深蹲、硬拉这些动作）能够促进睾酮分泌，从而帮助肌肉增长。

事实上，这是健身健美领域一直以来的一个误区。传统观点认为练大重量的复合动作能够刺激睾酮或者生长激素分泌，对于增肌非常有帮助。但是，这个观点已经受到了质疑。

目前的研究表明训练后的短期激素提升对于长期的增肌效果并没有显著的影响。而且即使有影响，程度也是非常低的[1]。

因此，单纯说练腿有助于睾酮分泌，从而有利于增肌，这个观点并不正确。

再回到题主的问题上，多练腿有利于增肌么？

首先，你这个问题表述的就不完整。如何去定义多练？有利于增哪里的肌肉？

不可否认的是，多练腿肯定是有助于下肢肌肉增长的。我们一般说练腿，实际上说的是练下肢，主要就是股四头肌、腘绳肌和臀部肌群，当然还有内收肌和小腿等肌群。

那么怎样才算多？

目前的研究表明训练量和肌肉增长之间有比较明显的「剂量-反应」关系[2]。也就是说，训练量越高，肌肉增长就越快。当然， 也并不是说你就需要练几十组深蹲。对于大多数人来说，每周练10-20组腿部就足够获得80%-90%的效果。

那么练腿对于上肢肌肉有什么影响呢？答案是要看情况。

我们的身体在一周之内能承受的总训练量是有限的。由于下肢肌肉量大，使用的重量也较大，所以练下肢其实是会给身体带来更多的整体压力的。大家肯定都会有这样的体验：练完腿后的当天或者第二天都会感觉比较疲惫。这是因为深蹲、硬拉这些动作给中枢神经系统带来了较大的压力，让身体的恢复变慢了。

因此如果下肢的训练量过大，同时还是以相同的训练量来练上肢，那么上肢肌肉的发展程度势必就会受到影响，因为你身体的恢复能力变慢了。

不过练腿对于上肢的肌肉增长也是非常重要的，不是因为激素原因，而是因为身体似乎是成比例增长的。所以，如果你想要身体均匀的发展，那么全身都应该练。只是，如果你想要某些部位增长的更快，或者是加强薄弱的部位，那么可以相应地减少其他肌群的训练量，提高你想加强部位的训练量即可。当然，这是比较高级的训练计划中的一部分了。

总的来说，多练腿有利于增加下肢肌肉。至于是否有利于增加上肢肌肉，要具体看训练量的安排。

Saw a few other answers, mentioned a common problem, that is experienced leg (crouch greatly especially, press these actions forcedly) can promote Gao ketone to secrete, help muscle growth thereby.

In fact, this is fitness strong and handsome domain all the time an error since. Traditional point of view thinks to drill the compound movement of great weight can stimulate Gao ketone to perhaps grow hormone is secreted, very helpful to adding muscle. But, this viewpoint had gotten oppugn.

The short-term hormone promotion after current research makes clear training does not have distinct effect to the long-term effect that add muscle. And although influential, degree also is low-down [1] .

Accordingly, pure leg saying practice conduces to Gao ketone secreting, be helpful for adding muscle thereby, this notion is incorrect.

Return a problem again advocate on the problem, is much more experienced leg helpful for adding muscle?

Above all, you what this problem states is not complete. How to go defining much practice? Be helpful for the muscle of where adding?

Undeniable is, much more experienced leg conduces to growth of lower limbs muscle for certain. We say experienced leg commonly, what say actually is experienced lower limbs, basically be flesh of rope of a quadriceps, Mo and coxal flesh group, still have the flesh such as adduction flesh and crus of course group.

So how to just calculate?

Current research makes clear to training is measured and have between muscle growth more apparent " dosage - reaction " relation [2] . That is to say, training volume is higher, muscle growth is rapidder. Of course, also not be to say a few groups to you need practice crouch greatly. To most person, ministry of leg of group of weekly experienced 10-20 is enough the result that achieves 80%-90% .

What does so experienced leg have to affect to upper limbs muscle? The answer is to should depend.

It is finite that our body always trains a quantity in the internal energy susceptive of a week. Because amount of lower limbs muscle is large, use weight is greater also, so experienced lower limbs can bring more integral pressure to the body actually. Everybody can have such experience for certain: Practice is over after the leg perhaps can feel more tired out the following day that day. Because crouch greatly,this is, pulled these movements forcedly to bring greater pressure to central nervous system, the refreshment that invites the body slowed.

So if the training amount of lower limbs is too large, still measure with identical training at the same time will drill upper limbs, so certainly will of degree of development of upper limbs sarcous can be affected, because of the refreshment of your body ability slowed.

Experienced nevertheless leg grows to the muscle of upper limbs also is very important, because,not be hormone reason, because the body is it seems that,grow into scale however. So, if you want the progress with even body, should drill all over so. Just, what if you want certain place,grow is faster, perhaps strengthen weak position, so OK and corresponding ground reduces other flesh group training quantity, the training that raises you to want to strengthen position is measured can. Of course, this is the one part in loftier training plan.

As a whole, much more experienced leg is helpful for adding lower limbs muscle. Come to add upper limbs muscle at whether be helpful for, want specific the arrangement that sees training amount.