营销话术证据 B · meta 分析
肌肉混淆 (常换动作增肌)
真相
肌肥大主驱动是渐进负荷 + 总训练量；动作多样性影响顺位远低于强度 / 频率。
机制速览
肌肉为什么会长大? 说到底靠三种刺激, 而且重要性差很多——把这三件事搞清楚, 训练就不会瞎使劲。
来源（2）
- Schoenfeld, B. J. (2010). The mechanisms of muscle hypertrophy and their application to resistance training. Journal of Strength and Conditioning Research, 24(10), 2857-2872.
- Morton, R. W., et al. (2018). A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. British Journal of Sports Medicine, 52(6), 376–384.