Abstract

Strength training remains the most effective way to maintain or increase muscle mass and strength. Strength training is used during rehabilitation after injuries and prolonged hypokinesia, to prevent the development of age-related sarcopenia, metabolic syndrome, type 2 diabetes, and cardiovascular diseases. Also, strength training is widely used by athletes of various specializations. The effectiveness of strength training varies depending on the individual characteristics, diet, and training program used. In recent years, significant progress has been achieved in understanding the mechanisms of skeletal muscle adaptation in response to strength training. The review addresses the most important mechanisms for increasing muscle mass and strength, which correspond to the current understanding of the problem in the modern literature. We consider the role of neural adaptation, as well as signaling processes that increase the muscle protein synthesis rate, in the development of adaptive changes in response to strength training. Based on the knowledge of these mechanisms, we analyze the key variables of strength training, such as training loads, work volume and movement velocities. The knowledge of the mechanisms that determine the effectiveness of the training process provides a better insight into the most important aspects of strength training.

中文翻译：

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力量训练期间肌肉质量和力量增加的机制

摘要

力量训练仍然是保持或增加肌肉质量和力量的最有效方法。在受伤和长期运动机能减退后的康复期间使用力量训练，以防止与年龄相关的肌肉减少症、代谢综合征、2 型糖尿病和心血管疾病的发展。此外，力量训练被各种专业的运动员广泛使用。力量训练的有效性取决于个人特征、饮食和所使用的训练计划。近年来，在理解骨骼肌响应力量训练的机制方面取得了重大进展。该综述讨论了增加肌肉质量和力量的最重要机制，这与现代文献中对该问题的当前理解相对应。我们考虑了神经适应的作用，以及增加肌肉蛋白质合成率的信号传递过程，在响应力量训练的适应性变化的发展中。基于对这些机制的了解，我们分析了力量训练的关键变量，如训练负荷、工作量和运动速度。了解决定训练过程有效性的机制，可以更好地了解力量训练的最重要方面。