A review of resistance training-induced changes in skeletal muscle protein synthesis and their contribution to hypertrophy
Damas F, Phillips SM, Vechin FC, Ugrinowitsch C
Evidence is still building up
Summary
筋トレ開始後の骨格筋タンパク質合成の変化と筋肥大への寄与をタイムライン別に整理したレビュー。初期（1〜4週）は神経系適応が主体で筋タンパク合成も一時的に損傷修復に向かう。構造的な筋肥大（筋横断面積の拡大）は継続的なトレーニングにより数週後から段階的に進む。
Key findings
- 1
トレーニング開始後1〜4週間の筋力向上の多くは神経系の適応（運動単位の動員効率向上）によるもの
- 2
筋タンパク合成の増加は早期から起こるが、初期は損傷修復に多く使われるため筋肥大への貢献が少ない
- 3
構造的な筋肥大（筋横断面積の増加）は継続トレーニングにより4〜8週以降から顕著になる
- 4
見た目の変化（周囲径・体型）は筋横断面積の変化より数週遅れて現れることが多い
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