抗阻训练方案设计指南 第4版

抗阻训练方案设计指南
第4版

[英]　史蒂文·J.弗莱克（Steven J. Fleck）
威廉·J.克雷默（William J. Kraemer）　著

杨东汉　译

人民邮电出版社
北京

图书在版编目（CIP）数据

抗阻训练方案设计指南：第4版 /（英）史蒂文·J.弗莱克（Steven J. Fleck），（英）威廉·J.克雷默（William J. Kraemer）著；杨东汉译．--北京：人民邮电出版社，2022.5

ISBN 978-7-115-55206-8

Ⅰ．①抗…　Ⅱ．①史…②威…③杨…　Ⅲ．①体能—身体训练—指南　Ⅳ．①G808.14-62

中国版本图书馆CIP数据核字（2020）第217092号

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Copyright © 2014, 2004, 1997, 1987 by Steven J. Fleck and William J. Kraemer

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著　　　　［英］史蒂文·J.弗莱克（Steven J. Fleck）

　　　　　［英］威廉·J.克雷默（William J. Kraemer）

译　　　　杨东汉

责任编辑　王若璇

责任印制　马振武

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内容提要

对于大众健身和专业体能训练来说，抗阻训练都是不可或缺的。本书作者基于自身多年的研究、实践经验，以及世界各地的运动科学家关于抗阻训练的重要研究进展，探讨了抗阻训练方案的关键变量及设计方法。书中具体介绍了抗阻训练方案的设计原则和不同类型的抗阻训练，详细阐释了抗阻训练的生理适应及其与心肺训练、柔韧性训练等的关系，全面讲解了抗阻训练方案的设计方法、可使用的技术和策略及停训的影响和安排，仔细讨论了女性、儿童和青少年及老年人的抗阻训练。本书提供的针对不同训练个体、需求和环境的内容将帮助读者设计出高度个性化的高效抗阻训练方案。无论是希望深入了解抗阻训练基础知识的运动科学家、相关专业教师和学生，还是在实践中应用抗阻训练的体能教练、力量教练、私人教练、运动员及运动爱好者、健身爱好者等，均能从本书的内容中获益。

前言

欢迎您阅读《抗阻训练方案设计指南》的第4版。这些年来，本书前3版一直是训练和运动科学领域的必备资料，其中的许多观点已经被对抗阻训练感兴趣的读者广泛采纳，包括参加抗阻训练理论课程的学生、力量教练、私人教练，以及希望进一步了解抗阻训练基础科学知识的运动科学家。因为个性化在抗阻训练方案设计中非常重要，所以本书提供了许多针对不同训练个体、需求和环境的高度个性化的内容。本书几乎能够为针对任何训练个体、需求或环境的抗阻训练方案的设计提供帮助，而且有助于相关人员深入地理解训练方案。本书还从科学和实践的角度为抗阻训练方案的设计提供了综合的背景信息。我们希望您不仅能够了解训练方案的设计过程在本质上是动态的，而且能获取更多将抗阻训练科学应用到实践中的知识。

第4版的新颖之处

鉴于来自世界各地的训练和运动科学家在抗阻训练领域中的研究取得了重大的、快速的进展，第4版对所有章节都进行了更新。这个新版本将过去的知识和最近几年产生的大量新信息结合起来。因此，前3版的读者会发现，第4版进行了非常重要的更新，填补了旧版本的空白，这将让读者对抗阻训练和训练方案设计的发展有更深入的认识。

从20世纪80年代初开始，我们致力于介绍设计抗阻训练方案的重要性。我们试图建立起一个科学的理论范式，以帮助人们了解如何设计训练方案。这让我们了解了开发训练方案时涉及的关键变量，以及要随着时间的推移处理好这些关键变量的关系，以便获得所需的、长久的训练适应。这个范式为抗阻训练的实际应用和科学研究提供了理论框架。我们在训练运动员方面和在实验室中的工作都已经从这种更为量化的抗阻训练方案中受益。多年以来，这种方案得到了众多教练、运动员和运动科学家的认可和使用。

第4版不仅探讨了设计训练方案的关键变量，还探索了如何使用新的可用信息来处理这些关键变量。因为我们都知道训练方案的设计过程与运用科学知识的艺术紧密相关，所以之前的版本试图利用抗阻训练的科学知识来介绍和进一步改善抗阻训练方案的设计方法。第4版秉承了这一主旨，同时加入了新信息。多年以来，学生、指导员、力量教练、私人教练，甚至健身房中对此感兴趣的训练者，都已发现本书是一本非常有价值的参考书，也是一本易于理解的好书。我们相信这一版同样不会让您失望。

本书加入了两种信息栏。

• “实际问题”信息栏列出了抗阻训练相关专业人员可能会问的问题，并用最新的研究成果回答了这些问题。
• “研究成果”信息栏介绍了一些新发现的具体内容，并展示了这些新发现在抗阻训练方案设计中的应用。

自本书上一版出版以来，与抗阻训练相关的科学研究数量几乎呈指数级增长，第4版无法将如此海量的新信息全部囊括。但是，我们利用大量的数据完善了在先前版本中提出的概念。这个领域显然在以火箭般的速度发展，人们对抗阻训练的兴趣也达到了历史峰值，抗阻训练的普及程度在全球范围内不断提高。本书将为您提供信息和工具，不仅能帮助您评估抗阻训练方案，还能帮助您更好地理解从互联网、杂志、电视、广播、视频和广告中获得的关于抗阻训练的信息的背景和有效性。我们比以往任何时候都需要一个科学的范式来理解这个领域中不断出现的新信息。

本书的编排

我们不仅在第4版中加入了新的信息，还重新编排了所有章节。第1章阐述了抗阻训练的基本原则和练习计划。这一章为后续各章奠定了基础。例如，抗阻训练的标志性特征之一是训练特定性概念，它影响着抗阻训练的各个方面，包括肌肉细胞的变化和运动技术的发挥。第2章详细介绍了抗阻训练的类型（从等长训练到离心训练），并对不同类型的抗阻训练进行了比较，以帮助您了解肌肉动作类型如何影响训练适应和促进运动能力的变化。

对基础生理学知识和抗阻训练适应有所了解至关重要，这有助于您在将来使用这些新信息，并结合训练环境设定抗阻训练的预期结果。您需要了解在训练的前几周及训练后的几个月或几年，是什么导致了力的增长，以及在训练的前6周，肌肉预计会增大多少。如果您对基础生理学知识有基本的了解，那么您将能更精准地评估抗阻训练过程中身体发生的变化。第3章从生理学的角度提供了关于抗阻训练的重要观点。遍览相关文献资料，这一章是为数不多的、为一些生理学基本概念提供了新视角的资料。这一章还为学习人体运动学、运动科学和体育教育学的学生提供了基于他们从解剖学、生理学和运动生理学课程中学到的知识来理解抗阻训练所产生的急性反应和慢性适应的机会。

抗阻训练只是全面体能训练方案的一个组成部分，因此我们认为极有必要为您介绍抗阻训练与体能训练的其他组成部分的相互作用，如有氧训练、间歇训练和柔韧性训练。第4章概述了体能训练的其他组成部分的重要性，并解释了它们如何与抗阻训练产生相互作用，以及它们是否与抗阻训练兼容。

第5章介绍了单堂训练课的设计方法。正确设计每堂训练课很重要，因为单堂训练课是长期训练方案的基石。这一章详细讨论了关键变量，同时我们继续使用特定范式来帮助您理解在健身房应让训练者做什么及为什么要这样做。讨论从需求分析开始，以帮助您找到使用关键变量的合理依据，并制定合理的训练目标。

第6章从科学的角度介绍了一些很受欢迎的抗阻训练体系和技术，您可以基于从第5章学到的关键变量来理解它们，并将其应用到各种训练体系中。对所使用的关键变量进行分析的训练方案评估技术将帮助您评估自己每年所接触的新的训练方案和训练体系的价值。这个流程有助于您预测那些可能没有被科学验证过的训练方案的潜在生理压力，并推断其是否符合实际的训练适应。

第7章探讨了高级训练策略，并解释了应如何随着训练者的进步来调节长期抗阻训练方案中的关键变量。遵循一些原则，如周期化，对完善这个流程很重要。世界各地的实验室的研究（包括我们自己的研究）表明，如果训练没有变化，那么个人在远未达到能力峰值之前就会遇到适应和收益平台期。第7章还讨论了爆发力训练和快速伸缩复合训练这两个热门主题，它们是当今许多训练方案的重要组成部分。

在执行任何抗阻训练方案的过程中，在某个时间点休息是至关重要的。但是，休息可能导致停训或训练适应和能力收益减少，特别是在训练停止或训练量显著减少时。休息是如何影响一般人、健身爱好者或运动员的？休息对赛季中训练的影响又是什么样的？如果要避免能力收益减少，那么可以接受的停止训练或减少训练量的最长时间是多少呢？这些是第8章将要探讨的问题，这一章将帮助您为长期训练安排合理的休息时间，而不会造成健身水平的大幅降低或能力收益的大量减少。

在最后3章中，我们仔细研究了针对特定群体的抗阻训练方案。第9章探讨了女性与抗阻训练。虽然女性参加抗阻训练时在许多方面都与男性相似，但其中仍存在一些性别差异。设计训练方案时必须考虑这些因素，以获得最优的收益。第10章对儿童和青少年与抗阻训练进行探讨。抗阻训练对儿童和青少年的好处是得到充分验证的，但是为这个独特群体设计训练方案时必须仔细考虑，既要确保安全，又要取得良好的效果。鉴于当下儿童和青少年肥胖和不爱活动的情况非常普遍，抗阻训练是吸引更多儿童和青少年积极参与体育活动的有趣方法。这一章有助于帮助服务儿童和青少年的从业者建立正确的理念，以确保儿童和青少年不被看作缩小版的成年人，因为这样做可能导致训练方案无效或不安全。

我们以探讨老年人与抗阻训练的第11章结束本书。这个研究领域很重要，因为人们的寿命越来越长，而且事实清楚地表明，即使是年纪比较大的人，也可以安全地进行抗阻训练并从中获益。为这个群体设计训练方案时需要考虑一些特别事项，以获得最佳的健康和能力收益。例如，对于老年群体而言，关节压迫和疼痛是必须解决的问题，这样才能确保其成功地执行抗阻训练方案。

本书基于文献写成，可以作为您理解抗阻训练的关键资料。我们明白抗阻训练的理念和方法是随着时间而发展变化的。只有基于以科学为基础的知识，才能确保针对各个年龄的不同群体的抗阻训练方案的有效性，包括儿童和运动员。基于广泛的文献引用和精选读物，我们为您提供了我们正在探索的内容的大背景及该领域的发展情况。本书将成为您在设计抗阻训练方案过程中的重要工具。祝您阅读开心，训练愉快！

致谢

我要感谢许多朋友、同事、教练和运动员，他们与我分享了关于抗阻训练的知识和经验。他们共同的知识和经验帮助我坚定了这样的信念：设计抗阻训练方案需要科学知识和实践经验的结合。我还要感谢我的妻子梅卢（Maelu）、我的母亲埃尔达（Elda）、我的父亲马弗（Marv）及我的兄弟姐妹，他们一直为我提供追求事业所需的空间。

史蒂文·J.弗莱克（Steven J. Fleck）

研究抗阻训练对我而言是贯穿整个职业生涯的追求。我有幸拥有中学和大学执教经验，这帮助我奠定了将科学知识融入抗阻训练方案设计的基础。我很幸运地先后以教练和科学家的身份，见证了抗阻训练领域在缩小研究成果和实际应用之间的差距方面的进步。实际上，在我的职业生涯中，许多人都对我产生了非常重要的影响，这些影响将我塑造成一个人、一个教练和一个科学家，在此我无法逐一感谢他们。感谢我的朋友和科研合作者，你们的支持、帮助和深刻见解使我在这个领域的成功成为可能。感谢来自3所大学的研究生，特别是我现在和以前的博士研究生，以及克雷默实验室的成员，你们给了我莫大的满足感和自豪感。最后，感谢我的朋友史蒂文·J.弗莱克，他也是我大学时美式橄榄球队的队友。我们合作完成这本书并有机会看到抗阻训练在我们的专业领域和世界范围内被接受，这是非常棒的经历。最后，我想对本书的读者说：好好享受这本书，祝你们顺利！

威廉·J. 克雷默（William J. Kraemer）

1 抗阻训练的基本原则和练习计划

学习完本章后，你应该能够完成以下内容。

1. 定义抗阻训练方案设计中常用的基本术语。
2. 演示3种类型的肌肉动作。
3. 解释随意肌肉动作的用处以及它们在促进力量增长和肌肥大中所起的作用。
4. 讨论训练方案的设计原则，包括强度、训练量、休息时间、特定性、周期化和渐进式超负荷。
5. 讨论安全的重要性，包括正确的保护措施、呼吸、运动技术、活动范围和器材。

抗阻训练也称为力量或重量训练，已经成为目前最受欢迎的运动形式之一，常用于增强身体素质和训练运动员。力量训练、重量训练和抗阻训练这三个术语都被用来描述一种需要身体肌肉对抗（或试图对抗）阻力的练习，这种阻力通常是某种类型的器械提供的。抗阻训练和力量训练包括多种训练方式，如自重练习、弹力带练习、快速伸缩复合练习和斜坡跑。重量训练通常仅指使用自由重量或某种类型的重量训练器械来进行的抗阻训练。

健身俱乐部、高中和大学的抗阻训练场所数量的增加表明了这种形式的体能训练的普及。那些参加抗阻训练的人希望能够收获特定的健康和健身益处，如增强力量、增加去脂体重、减少体内脂肪及改善在体育运动或日常生活中的身体表现。此外，他们还可能得到其他健康益处，如静息血压、血脂特征和胰岛素敏感度变化。一个精心设计和持续执行的抗阻训练方案可以带来所有这些益处，尤其是其中一个或几个益处。

健身爱好者、业余抗阻训练者和运动员都希望从抗阻训练中获得力量的增长或肌肉尺寸的增大（肌肥大）。有许多类型的抗阻训练（如等速、变阻、等长和快速伸缩复合）可用于实现这些目标。此外，只要能够给神经肌肉系统提供有效的训练刺激，各种各样的训练系统或方案（如将不同的组数、重复次数和阻力组合起来）都可以增强力量或增大肌肉。特定类型的抗阻训练方案或系统的有效性取决于其整体练习方案的效能和这些练习是否能被正确使用。只要训练刺激有效，收益就会持续增加，这就要求以某种方式增加训练难度（如渐进式超负荷）并使用周期化训练方案。

大多数运动员和健身爱好者都希望通过抗阻训练来提升力和爆发力，从而改善运动表现或日常活动的质量。抗阻训练可以改善运动能力（如冲刺、投掷或爬楼梯的能力），让训练者在各种游戏、运动和日常生活中获得更好的表现。抗阻训练方案的效果向特定的体力任务转化的程度取决于该方案的特定性水平。例如，多关节练习（如膝上窄拉）对垂直纵跳能力的影响要大于孤立的单关节练习（如膝伸和卷腿）。多关节和单关节练习都能增加股四头肌和腘绳肌的力量。然而，多关节练习与大多数体育运动或日常活动之间的生物力学机制和肌纤维募集模式存在更大的相似性，这使得它具有更高的特定性水平和更好的转化效果。通常，多关节练习比单关节练习有更高的特定性水平和更好的对运动表现任务的转化效果。

实现身体成分的变化也是许多健身爱好者和运动员参加抗阻训练的目的。通常，人们所期望的身体成分变化是身体脂肪量的减少和去脂体重的增加。当然，也有人希望通过抗阻训练来增加或减轻体重。身体成分的变化不仅与增强身体表现有关，而且与健康有关。对健身爱好者以及在一定程度上对运动员而言，抗阻训练带来的健康益处也可能更为重要，例如，通过训练适应降低患病风险，如降低静息血压与降低患心血管疾病的风险。训练方案是否能够成功地带来特定的适应取决于该方案产生的训练刺激的有效性。前述的所有身体成分变化都可以通过正确地设计和执行抗阻训练方案来实现。

抗阻训练不仅可以实现许多人所期望的身体成分变化、肌肥大以及力、爆发力和运动能力的提升，还可以带来其他健康益处。无论采用什么样的抗阻训练方式、系统或方案，人们要想在这些方面获得最佳变化，就必须遵守一些普遍适用的基本原则。

不同的人希望通过抗阻训练方案获得不同的变化。健美运动员最希望增加去脂肌肉质量和降低身体脂肪百分比，其他运动员可能希望提升爆发力或改善运动表现，而健身爱好者除了希望获得上述变化之外，通常还想获得健康益处，如降低血压和改善血脂特征。

基本定义

在讨论抗阻训练原则之前，我们将定义一些经常用于描述抗阻训练计划和原则的基本术语。同一术语具有多重含义将导致误解，这就是为什么在与其他对抗阻和健身训练感兴趣的人沟通时，术语如此重要。

• 在举起重物的过程中，所涉及的主要肌肉会缩短，产生向心肌肉动作（见图1.1a）。在向心肌肉动作中，肌肉缩短的同时会产生力。因此，术语收缩也可用于描述这种类型的肌肉动作。
• 当有控制地降低重物时，所涉及的主要肌肉将在控制下伸长并产生力，这被称为离心肌肉动作（见图1.1b）。肌肉只能在控制下缩短或伸长，它们不能挤压所附着的骨骼。在大多数练习中，重力会将重物拉回起始位置。要想有控制地将重物放回起始位置，必须在控制下伸长肌肉；否则，重物会突然落下。
• 当肌肉被激活并产生力但是关节未发生明显的动作时，肌肉发生等长肌肉动作（见图1.1c）。当保持重物静止不动或者重物太重不能继续将其抬起，就会发生等长肌肉动作。在任何运动速度下，最大等长力都大于最大向心力，但是都小于最大离心力。
• 一次重复是一个练习的完整动作。它通常由两个阶段组成：向心肌肉动作或举起重物，以及离心肌肉动作或降低重物。然而，在某些练习中，一次完整的重复可能涉及几个动作，因此包括几个肌肉动作。例如，完整重复高翻一次，要求先通过向心肌肉动作来使重物加速，以便在肩部高度接杠，之后通过离心肌肉动作屈膝和屈髋将自己置于重物下，最后通过向心肌肉动作重新站立。
• 一组是连续执行的、没有停止或休息的一系列重复。尽管一组可以由任意次数的重复组成，但是重复次数通常为1～15次。
• 最大重复（repetition maximum, RM）是训练者在使用特定阻力时，利用正确的技术可连续执行的每组最大重复次数。因此，采用特定RM的组意味着要执行该组练习至暂时性主动疲劳，而且这通常发生在重复的向心阶段。在一项练习的一次完整的重复中所能使用的最大阻力称作1RM。使用更小的阻力以正确的技术可以完成10次而无法完成11次重复时，这个阻力称作10RM。
• 重复次数训练区间是一个通常包含3种重复次数的范围（如3～5或8～10）。当在重复次数训练区间进行重复时，所使用的阻力可以让训练者相对轻松地完成所需重复次数，也可能导致瞬时的失败。如果所使用的阻力导致了瞬时的失败，则该重复次数训练区间会被称为最大重复训练区间（RM训练区间）。不过，使用RM训练区间不一定会导致一组训练失败。例如，使用8～10RM训练区间进行8次重复不会导致训练失败；进行10次重复可能导致训练接近失败。
• 功率或爆发力是做功的速率（见信息栏1.1）。在一次重复中，功率被定义为重物的重量乘以该重物被举起的垂直距离，再除以完成一次重复所需的时间。可以通过在更短的时间内将相同质量的重物举起相同的垂直距离来提高功率。此外，还可以通过在相同的时间内将更大质量的重物举起相同的垂直距离来提高功率。通常情况下，一些因素会限制人们通过将重物举起更大的垂直距离来提高功率，如手臂和腿的长度。因此，提高功率的可行办法是提高移动重物的速度，或者在增加重物质量的同时保持移动重物的速度不变甚至提高速度。
• 最大力量是肌肉或肌群以特定速度在特定运动模式中可产生的最大的力（Knuttgen and Kraemer, 1987）。例如在卧推练习中，1RM衡量的是相对较慢的速度下的力。经典的力速度曲线表明，最大力量会随向心速度的提高而降低（见第3章）。此外，最大力量会随离心速度的提高而提高，最终达到一个稳定值。

最大随意肌肉动作

最大随意肌肉动作或者执行组数直至无法继续似乎是增强肌肉力量的有效途径（见第2章的“动态恒定外部阻力训练”）。这并不意味着必须在一次完整的重复中克服尽可能大的阻力（1RM）。执行最大随意肌肉动作意味着肌肉会产生当前疲劳水平所允许的最大力量。部分疲劳的肌肉在一次最大随意肌肉动作期间能够产生的力没有不疲劳肌肉那么大。因此，在一组练习中，即使因肌肉部分疲劳而产生的力不是绝对的最大力量，出现暂时的向心力竭的最后一次重复也是最大随意肌肉动作。

许多抗阻训练系统用瞬时的向心或RM阻力来确保最大随意肌肉动作得到执行。这确实有助于力、爆发力或局部肌肉耐力的增强（见第2章）。由于各种因素（如其他类型的训练导致的疲劳和夜间睡眠不良）会导致每日的力变化，许多训练方案都使用重复次数训练区间或RM训练区间来确定每组练习所用的阻力。

重复次数训练区间包含数量很少的重复次数，如4～6RM区间或8～10RM区间，它们不一定会导致暂时的向心力竭。RM训练区间也包含数量很少的重复次数，但是会导致瞬时的向心力竭。使用重复次数训练区间而不是RM训练区间的理由之一，是在每组训练中经常不能完成任务可能就会导致爆发力的非最佳增长（见第6章）。重复次数训练区间和RM训练区间允许每日改变力的大小，而要想确定真正的最大重复值，如6RM，则要求训练者完成精确的6次重复。如果可能，可以指导训练者完成至少6次或更多的重复，或者使完成次数尽可能接近6次。以这种方式确定每组重复次数，进而确定导致暂时性主动疲劳的RM训练区间或组数。

力的最大增长并不需要在所有训练课中执行最大随意肌肉动作或导致力竭的组数，甚至不需要训练课。对老年人和健康的成年人（Izquierdo et al., 2006）而言尤其如此（Hunter et al., 2001）。对于老年人，在每周的3次训练课中，或者仅在每周的3次训练课之一中，执行最大随意肌肉动作，其就可以获得相同的力和去脂体重的增长。对于健康的成年人，在降负荷阶段之后，与进行每组力竭训练相比，非力竭训练可以带来相同的最大力量的增长，同时还能获得更大的爆发力增长（见第6章）。因此，训练至主动疲劳不是力的增长的前提条件。然而，距离力竭多久时结束训练（训练无法继续之前的重复次数）可以获得最佳的最大力量增长仍然是未知数。所以一般来说，建议在训练课中将组数执行到接近力竭时停止。

在一些练习中，进行最大随意肌肉动作并不意味着该组中的最后一次重复未完成。例如，在高翻中，当一些肌纤维变得疲劳时，即使训练者尽了最大的努力，杠铃的速度仍会降低，而且举起的高度也低于该组中的第一次重复。由于训练者在略感疲劳的状态下发出最大力量，根据定义，这就是最大随意肌肉动作。

人们专门设计了一些抗阻训练器械来强迫肌肉执行最大随意肌肉动作，方式是采用更大的活动范围或在一组中完成更多的重复次数。设备的发展，如可变抗阻、双可变抗阻和等速设备（见第2章）证明了在训练中使用接近最大随意肌肉动作的必要性。所有参赛的奥林匹克举重运动员、力量举运动员和健美运动员都会在他们的训练方案中使用最大随意肌肉动作。他们意识到，在训练过程中的某些时候需要通过执行这些动作来获得最大的力的增长或肌肥大效果。然而，即使训练组没有做到力竭，也一定会实现力的增长或肌肥大。

强度

抗阻训练的强度以练习的1RM或RM的任意百分比确定。年轻、健康的群体，要想增加力量，可以使用的能导致暂时性主动疲劳的最低强度是1RM的60%～65%（McDonagh and Davies, 1984；Rhea et al., 2003）。然而，对于某些群体（如儿童和老年妇女；见第10章和第11章）而言，在1RM的50%～60%的范围内逐渐增加阻力，可能会比使用更大的阻力获得更明显的效果和更大的1RM增长。另外，对抗阻训练人员而言，使用大约1RM的80%的阻力会产生最佳的力量增长（Rhea et al., 2003）。使用非常小的阻力完成大量的重复将导致力量增长很少甚至没有增长。然而，每组练习的最大重复次数所带来的力量增加因练习和肌群的不同而有所变化。例如，对于接受过训练的男性而言，在1RM的60%下，腿蹬举的最大重复次数是45.5，臂弯举的最大重复次数是21.3（见表1.1）。

此外，训练水平也可能影响在器械训练中所进行的练习的重复次数。在1RM的特定百分比下，接受过训练的男性和女性通常比未经训练的男性和女性完成的重复次数要多（Hoeger et al., 1990）。接受过训练的定义比较宽泛，指的是拥有2个月至4年的训练经历。因此，在1RM的特定百分比下，在器械训练中，使用较大的肌群进行训练或有过训练经历的人似乎能完成更多的重复次数。然而，并不是所有研究都证实在1RM的特定百分比下，训练可以增加可能完成的重复次数。在1RM的特定百分比下执行10RM器械练习时，以前未受过训练的女性在参加为期14周的训练之后其重复次数并没有增加（Fleck et al., 2006）。

受过训练的男性在进行杠铃自由重量练习时，与小肌群练习（臂弯举）相比，在大肌群练习（深蹲和卧推）中每组可能完成更多的重复次数。然而，横向研究数据表明，在1RM的特定百分比下进行深蹲（而非其他练习）时，接受过训练的男性所完成的重复次数可能少于未接受过训练的男性（见表1.1）。此外，参加过12周的抗阻训练的美式橄榄球运动员在1RM的特定百分比（60%、70%、80%和90%）下进行卧推时，可以完成的重复次数并未增加（Brechue and Mayhew, 2009），但是在1RM的70%下进行深蹲时，可以完成的重复次数增加了（Brechue and Mayhew, 2012）。一般而言，在相似的自由重量练习和器械练习中，如杠铃和器械臂弯举，训练者在1RM的特定百分比下会完成大致相同的重复次数，但是深蹲练习除外。与腿蹬举相比，不管是受过训练的男性还是未受过训练的男性，深蹲可能完成的重复次数都要更少，这可能是由于在腿蹬举中较少使用下背部。

在器械练习和自由重量杠铃练习中，在1RM的特定百分比下练习时可能完成的平均重复次数。

因此，RM或RM训练区间会因不同的练习、不同的性别、器械的细微差别甚至不同的训练状态而发生变化。另外需要明确的一个重要事实是，在1RM的特定百分比下进行所有练习时，所能完成的重复次数存在极大的个人差异（如上述研究中的巨大标准偏差所示）。使用1RM的百分比或RM训练区间来规定训练强度和训练量时，需要考虑这些因素。

在训练爆发力时，要使用较低强度，并快速移动重物（见第7章）。这在很大程度上是因为在许多练习中，低强度（阻力小）允许以更快的速度运动，与其他强度和速度的组合相比，其所产生的爆发力会更大。这对于多关节和单关节练习都是适用的（Komi, 1979），但是一般而言，多关节练习常用于训练爆发力。

和耐力训练的强度不同，抗阻训练的强度在训练过程中不是以心率水平进行评估的。在抗阻训练期间，心率并不总是随着训练强度的变化而有规律地发生变化（见图1.2）。在1RM的50%～80%下达到暂时性主动疲劳时测得的各组练习中，训练者的心率可能高于在1RM或大于1RM下达到暂时性主动疲劳时测得的各组练习中，训练者的心率（Fleck and Dean, 1987）。在不同的抗阻训练方案中，训练期间训练者的心率是不同的（Deminice et al., 2011）。在采用3组重量（阻力）为10RM，每组和每个练习之间休息90秒且先训练手臂再训练腿部的练习中，训练者的心率达到了最大值，测得的平均心率为117次/分（最大心率的60%）。进行和上面一样的练习，组数和阻力相同，手臂和腿部练习交替进行，但是缩短练习之间的休息时间，期间测得的平均心率为126次/分（最大心率的65%）。以上两个训练方案采用了相同的强度、组数和重复次数，说明心率差异是由练习顺序和休息时长的不同导致的，并不是由接下来将要讨论的训练强度或训练量的不同导致的。组间和练习间恢复到特定的心率所需时长已经被用于确定组间和练习间的休息时间长度（Piirainen et al., 2011）。

（源自：Fleck and Dean, 1957.）

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关于作者

史蒂文·J. 弗莱克（Steven J.Fleck），博士，威斯康星大学帕克赛德分校的健康学、运动科学和体育管理学副教授。他于1978年从俄亥俄州立大学毕业并获得运动生理学博士学位。他负责主持美国奥林匹克委员会的体能训练项目；担任德国排球协会的力量教练；执教高中田径队、篮球队和足球队。弗莱克曾担任美国国家体能协会（NSCA）基础和应用研究分会的副主席，现为NSCA主席（英文原版图书出版时）。他是美国运动医学会（ACSM）和NSCA的特别会员。他于1991年荣获NSCA年度运动科学家奖，并于2005年荣获NSCA终身成就奖。

威廉·J. 克雷默（William J.Kraemer），博士，康涅狄格大学教育学院人体运动学系教授。他同时还在生理学和神经生物学系担任教授，并在康涅狄格大学健康学院的老龄化医学中心兼任医学教授。克雷默于1984年从怀俄明大学毕业并获得生理学博士学位。他是约翰和珍妮丝·费舍尔讲座运动生理学方向的教授，并于1998年至2001年6月在波尔州立大学担任人体表现实验室主任和教授。他还是印第安纳医学院的教授及宾夕法尼亚州立大学应用生理学教授、运动医学中心研究主任、细胞研究中心副主任、人体运动学系和诺尔生理研究中心的教员。他是ACSM的特别会员，也是NSCA的前任主席。克雷默曾获得NSCA颁发的杰出运动科学家奖和终身成就奖。2006年，NSCA的杰出运动科学家奖以他的名字命名。他还是Journal of Strength and Conditioning Research的主编。

关于译者

杨东汉，美国贝勒大学运动生理学硕士，美国国家体能协会认证体能训练师（CSCS），众量表现联合创始人；曾在2022年北京冬奥会周期和2020年东京奥运会周期，担任多个项目的国家队的体能教练；还担任过清华大学男子篮球队体能教练，美国贝勒大学男子和女子篮球队、网球队和足球队等多支校队的助理体能教练，以及密歇根大学男子篮球队体能教练助理；《周期训练理论与方法（第6版）》等图书译者。