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肌肉生长(Muscle Growth)是通过科学训练、营养支持及充分恢复实现的生理适应过程,其核心在于肌纤维的微损伤与修复机制。以下是促进肌肉生长的关键策略: 1. 训练刺激的科学设计 抗阻训练是触发肌肉生长的首要因素。建议每周进行3-5次力量训练,采用8-12RM(最大重复次数)的重量范围,每组动作完成6...
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