1. 开关（mTOR）是什么
用力训练（俯卧撑、卧推、深蹲等）会打开肌细胞内的 mTOR（准确说是 mTORC1）信号。好比「肌肉工厂开关」。
打开后肌蛋白合成（MPS）会短暂升高，大约一两天处于「容易长」的模式。名字难，事简单：别隔太久，常轻轻打开。
2. 为什么用力组是开关
增肌最扎实的刺激是机械张力。综述也常把张力排第一。
机械刺激 → 细胞内信号上升 → mTOR 参与、蛋白合成短暂升高。通路复杂；实战重点是常堆有质量的用力组。
3. 为什么常开可能更有利
开关不会永远亮着。练得太少，关着的日子就长。同部位歇一两天再练，亮着的日子就多。
频率荟萃在容量匹配时，常显示每周≥2次优于每周1次。不必天天砸同一部位——「间隔合适地常练」胜过「偶尔全力一击」。
4. 组数与力竭
留 1–2 次停下来也可以。不必每组练到力竭。接近力竭的荟萃也并不强烈支持「必须力竭」。
热身别算进正式组。按「这个动作每周大约 N 组」来想，分散到一周里，更常打开开关。
5. 依据（论文）
点击跳 DOI / PubMed / PMC。只列标题、年份、作者。解释已简化。
- Schoenfeld BJ (2010). The mechanisms of muscle hypertrophy and their application to resistance training. J Strength Cond Res.
- You JS, Lincoln HC, Kim CR, Frey JW, Goodman CA, Zhong XP, Hornberger TA (2014). DGKζ and phosphatidic acid in mechanical activation of mTOR. J Biol Chem.
- Goodman CA (2019). Role of mTORC1 in mechanically induced increases in translation and skeletal muscle mass. J Appl Physiol.
- Bodine SC (2022). The role of mTORC1 in the regulation of skeletal muscle mass. Faculty Reviews.
- Wackerhage H, Schoenfeld BJ, et al. (2019). Stimuli and sensors that initiate skeletal muscle hypertrophy following resistance exercise. J Appl Physiol.
- Schoenfeld BJ, Ogborn D, Krieger JW (2016). Effects of resistance training frequency on measures of muscle hypertrophy: a systematic review and meta-analysis. Sports Med.
- Refalo MC, Helms ER, Trexler ET, Hamilton DL, Fyfe JJ (2023). Influence of resistance training proximity-to-failure on skeletal muscle hypertrophy: a systematic review with meta-analysis. Sports Med.
- Van Every DW, Lees MJ, Wilson B, Nippard J, Phillips SM (2025). Load-induced human skeletal muscle hypertrophy: Mechanisms, myths, and misconceptions. J Sport Health Sci.