课表如何安排一直都是许多教练跟训练爱好者的头号难题
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目前最常见的课表应该是全身、分部位两种
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目前证据(Gomes et al., 2019; Grgic et al., 2018)看起来，在训练强度与训练量相近
的情况下，两种训练课表的肌力成长差不多或是全身训练课表略优于分部位训练的课表安
排。
有趣的是，拉高训练频率似乎对女性肌力成长较有帮助，但对男性没有(Grgic et al., 2
018)。
至于肌肥大的表现，目前看起来也是在训练量跟强度差不多的情况，全身训练课表和分部
位训练成长差不多，但部分研究结果彼此相斥，Bartolomei et al.（2021）显示对有训
练经验的年轻男性分部位训练在肌肥大表现略优于全身训练课表，但Calder et al.（199
4）指出对无训练经验的年轻女性，全身训练优于分部位训练。
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许多研究都指出每部位肌肉最好每周至少锻炼两次对肌力及肌肥大表现较佳，因此个人建
议：
-以肌力、运动表现为目标/训练频率每周少于四次/怕肌肉酸痛者较适合全身训练课表
-以肌肥大为目标/训练频率每周高于五次/享受肌肉酸痛者较适合分部位训练
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一点个人浅见，有问题欢迎留言或私讯讨论
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References:
Bartolomei, S., Nigro, F., Lanzoni, I. M., Masina, F., Di Michele, R., & Hoffm
an, J. R. (2021). A comparison between total body and split routine resistance
training programs in trained men. The Journal of Strength & Conditioning Rese
arch, 35(6), 1520-1526.
Calder, A. W., Chilibeck, P. D., Webber, C. E., & Sale, D. G. (1994). Comparis
on of whole and split weight training routines in young women. Canadian Journa
l of Applied Physiology, 19(2), 185-199.
Gomes, G. K., Franco, C. M., Nunes, P. R. P., & Orsatti, F. L. (2019). High-fr
equency resistance training is not more effective than low-frequency resistanc
e training in increasing muscle mass and strength in well-trained men. The Jou
rnal of Strength & Conditioning Research, 33, S130-S139.
Grgic, J., Schoenfeld, B. J., Davies, T. B., Lazinica, B., Krieger, J. W., & P
edisic, Z. (2018). Effect of resistance training frequency on gains in muscula
r strength: a systematic review and meta-analysis. Sports Medicine, 48(5), 120
7-1220.
Schoenfeld, B. J., Ogborn, D., & Krieger, J. W. (2016). Effects of resistance
training frequency on measures of muscle hypertrophy: a systematic review and
meta-analysis. Sports medicine, 46(11), 1689-1697.
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