一、民间传言

这么多年来，中文互联网上一直流行着『健身不练腿早晚要羊尾』、『通过大重量训练刺激睾酮分泌，促进肌肉增长』的说法。

但这些说法是起源于上个世纪1980年代左右的外国健身圈子，说直白点不是科学总结，而是民间传言。

在当时的背景下，早期（1940年代前后）的职业健美者块头和训练重量都不太大，而且重点部位是胸肌和上肢（如美国先生格力麦克、克拉伦斯等人）；到了1980年代前后，职业健美的追求越来越大的肌肉，训练重心从『胸肩手臂』逐渐偏向『腿臀背』，代表人物：罗尼 . 库尔曼等人。

图1

所谓『大重量深蹲刺激雄激素分泌』的说法就是从这个时候开始流行起来的。当时健美杂志和健美圈子说：大重量深蹲可以刺激激素分泌，促进整体增肌，健美运动员更重视深蹲硬拉等大型复合动作了，所以更大了。

这种说法从激素层面看是伪科学，因为运动员们变大很大不是因为他们练了XXX动作激素分泌，而是药物剂量和类型的改变，比如由 『 单纯的睾酮 』 转向 『 睾酮+生长激素的联合使用 』。

作为证据我们看到：

• 在1990-2000年健美界开始流行滥用生长激素 [1]之后，越来越多的健美运动员出现内脏肿大和增生，这是典型的生长激素的副作用[2][3][4][5]；
• 大多数人不知道，健美运动员中经常发现的乳腺增生（俗称的*子婊**奶），不仅仅是滥用睾酮，也是滥用生长激素的一种后果 [6]；
• 生长激素不但参与雌激素代谢的调节 [7]，生长激素还可以转化为催乳素[8][9]；
• 分泌生长激素的细胞和分泌催乳素的细胞由一个共同的祖细胞发育而来 [10]；
• 生长激素和催乳素的产生/维持依赖于共同的DNA转录因子：POU1F1 [11][12][13]。

注意，我们并不是说各种大型复合动作不能增肌，而是健美运动员们之前已经在练了，在计划安排上并无太大不同。

总之，从激素层面来说，是药物的改变（如生长激素引入）和剂量提高，导致了职业健美运动员体格的剧烈增大，而不是训练刺激了激素的分泌导致了这些。

二、力量/肌肉训练只在训练中暂时增加各类激素水平

现有的科学证据认为，训练中的暂时的、临时性的激素水平波动，对肌肉的影响很小、或者根本没有影响 [14] [15]。

证据表明，各类激素水平会在训练中暂时增加 [16] [17] [18] [19] [20] [21] [22]，比如28名有经验的力量举运动员在进行6-12组大重量训练后生长激素分泌增加；但这种增加并不能维持，在运动后1小时内开始下降[23]。

Daniel等人对56个年轻男性进行了12周力量训练 [24]，证实了训练中的各种激素波动，与瘦体重增长（图2）、力量增长（图3）、2型肌纤维增长（图4）之间的关系都非常弱，几乎可以忽略不计。

图2

图3

图4

基于这些数据，研究者得出结论，生长激素、IGF-1和睾酮等合成代谢激素的波动与12周力量训练后的肌肉增长和力量变化之间，几乎没有相关性 [24]。

其他证据也支持上述结论：

• West等人的研究比较有趣，他们让12名年轻男性训练15周，要么在一段时间只练手臂，保持血液激素水平不上升，要么先进行大强度诱导血液激素水平升高再练手臂，结果两种方法的肌肉增长（10%和12%）没有显著差异 [25]；
• West等人的另一个研究使用了类似的方法 [26]，让8名男子进行了单侧手臂训练。与大强度训练后诱导血液激素水平升高再练手臂相比，锻炼的肌肉MPS（肌蛋白合成）数据上没有差异，结论是肌蛋白合成的增加并不依赖暂时的血液激素水平升高；
• Cameron等人的研究中，23名健康男性完成了16周训练，证实了训练中血液中游离睾酮、IGF-1或生长激素的急剧增加与训练后肌肉肥大的程度之间没有关系 [27]；

三、力量训练对长期静息睾酮浓度无明显影响

激素水平升高增加男性肌肉量有个前提，这种升高是长期的、静息水平的升高 [28] [29] [30] [31] [32] [33]，且一般是通过注射方式获得的；

对于希望通过深蹲刺激激素分泌的题主来说可能有些失望，因为 力量训练和运动通常不会导致长期安静状态的各种合成代谢激素水平变化：

• McCall等人的11名受试者在12周内完成了33次大容量训练，训练组与非训练组相比，训练前后生长激素、IGF-1、睾酮等的静息浓度没有差异 [22]；
• Pakarinen等人的研究中，21名有训练经验的男性在24周的力量训练和随后12周休息期间，血清睾酮浓度没有发生显著变化，但游离睾酮、黄体酮和雄烯二酮浓度呈下降趋势 [34]；
• Loebel等人对10名至少1年训练经验的男性观察发现，力量训练不影响16小时清醒期间唾液睾酮分泌的昼夜节律 [35]；
• Busso等人对优秀举重运动员的观察发现，举重运动员在6周的大强度训练期间睾酮水平下降，这主要是因为疲劳对下丘脑的影响造成的 [36]；
• Remes等人对22名受试者观察发现，21公里行军训练4个月，与对照组相比，训练组的血液睾酮水平没有显著变化 [37]。
• 16周的渐进式抗阻性训练不影响老年人的合成代谢激素（睾酮/IGF-1/生长素）基线浓度 [38]；
• 长期训练对举重运动员睾酮浓度没有明显影响 [39]；

总之，如果不使用违禁药物，想要睾酮水平超出正常值基本上是不可能的。

因为睾酮是一种对全身各器官都有影响的激素 [40] [41] [42] [43]，人体对它必须严格管控，否则就会出问题。

比如睾酮水平过高可能对心脏在内的各种器官产生毒性 [44] [45] [46] [47] [48]，因此人体则通过『负反馈调节』的方式控制睾酮水平，不是我们想高就可以高：

• 下丘脑—性腺轴，下丘脑通知性腺如*丸睾**等减少睾酮分泌；
• 肝脏将具有生物活性的睾酮转化为酮类固醇，从而灭活，随尿液排出；
• 脂肪组织中的方向化酶转化为雌二醇（雌化/*子婊**奶，常见于健美滥用药物）。

除了违禁药品外，没有任何方式可以让睾酮超过普通人的生理极限（生病就不讨论了），所以想用XXX方法刺激睾酮分泌，实际上是做不到的。

四、有些人处于睾酮水平低下的状态，是可能改善的

比方说，对于年龄增加/性腺功能减退的男性，可在医生监控下补充外源性睾酮 [49] [50]、如鼻腔睾酮凝胶[51] [52]、皮下睾酮结晶植入[53] [54]等。

要恢复睾酮水平：

第一，提升胰岛敏感性。 从医学上说，睾酮和胰岛敏感性之间具有正相关性 [55] [56] [57] [58]，肥胖、患有2型糖尿病和代谢综合征的人睾酮水平较低[59] [60] [61]。因此，一切有助于提升胰岛敏感性降低的手段，比如低热量饮食、减肥手术[62]，不同强度的有氧运动[63] [64] [65]都在不同程度上有助于睾酮恢复。

第二，注意睡眠。 睾酮主要在深度睡眠中分泌的；动物和人类研究表明，睡眠剥夺会导致睾酮水平下降 [66] [67] [68]，充足睡眠对睾酮来说极为重要[69] [70]。此外，睾酮与睡眠之间存在双向调节作用，在一项对65岁及以上男性的队列研究中，睾酮水平较低的男性睡眠效率降低，夜间觉醒增加，睡眠时间缩短[71]；给予切除*丸睾**的小鼠外源性注射睾酮，它们的睡眠时间又增加了[72]。

第三，合理营养。 合理营养和微量元素等，有助于恢复睾酮水平，比如补充维生素D和锌 [73]；

第四，控制工作压力和情绪。 焦虑和抑郁 [74] [75]等可能与低睾酮水平有关，排除这些负面情绪，特别是来自工作和上司的压力，有助于睾酮水平的恢复；

第五，减少久坐。 久坐会导致内分泌异常，降低睾酮水平；减少久坐可使睾酮水平部分恢复 [76] [77] [78]。

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