增肌的25條建議

If building muscle is in your gain plan, starthere with these helpful tips!

如果你的目標是增長肌肉的話，應用這些有用的竅門來幫助你實現目標吧！

Each yearthousands of newcomers begin some sort of bodybuilding program, but a majorityof them are unsuccessful. It"s no wonder; far too many just show up at the gymand lift, which may—or, more likely, maynot—bethe best and fastest method to make gains.

每一年，都有成百上千的健身初學者大張旗鼓地進行各種各樣的健身計劃，但是其中的一大部分都很不理想。毫無疑問，太多的人只是出現在健身房然後開始訓練，結果是——或者，更可能的情況確是，並不是獲得進步最快捷和有效的辦法。

Those who succeed tend to follow a well-formulatedplan. In fact, we guarantee that if you incorporate our best mass-buildingtraining tips below—which we put together with the help of IFBB physique proCraig Capurso—you"llbe on track to make big muscle gains.

So what are youwaiting for? Let"s get bigger!

那些成功者們都傾向於遵循了精心設計的訓練計劃。事實上，我們保證你在訓練中使用以下的這些最好的增肌法則——得益於IFBB職業形體模特Craig Capurso的幫助總結在此——你就能在增肌的路上穩紮穩打。

那你還在等什麼呢？大家一起來變大吧！

LIFT BIG BYWARMING UP FIRST

大重量前先熱身

If you"re lookingto hoist serious poundages, you"ll sabotage your chances if you short-changeyour warm-up. What"s more, the stronger you are, the more warm-up sets you"llneed.

如果你期望著使用非同小可的重量的話，那麼如果你的熱身組不充分的話，效果就會大打折扣。更重要的是，你越強壯，需要的熱身組就越多。

That helps notjust the muscles push more weight but also the tendons and ligaments that haveto support that heavier resistance as well.

這不僅僅能幫助肌肉推起更大的重量，而且能夠加強肌腱和韌帶的耐受力，以幫助你應付巨大的負荷。

A good 5-10minutes on the bicycle preceding your first light-weight sets is an effectiveway to kick off your training session and get the blood pumping.

5-10分鐘充分的單車熱身，之後進行你的第一組輕重量訓練是一個很好的選擇，可以幫助你迅速進入狀態和促進血液的循環。

Remember, a warmmuscle is better capable of lifting max weight—and less likely to becomeinjured.

記住，一塊經過熱身的肌肉能舉起更大的重量，而且可以有效地避免受傷。

REPS FORMUSCLE

次數的秘訣

A commonquestion every beginner asks is, "How much weight should I use?" Theanswer depends on your goals. Warm-up sets aside, when your goal is to buildstrength, your heavy sets should be done for fewer than six reps.

每個初學者都會問的問題是「我該使用多大的重量」？答案要看你的目標是什麼。除了熱身組之外，如果你想增長力量的話，你的大重量組應該在每組六次以下。

If your goal isbuilding muscle, choose a weight at which you reach muscle failure between 8-12reps. And for emphasizing muscle endurance, go with a weight that allows you todo more than 15 reps.

如果你的目標是增長肌肉緯度的話，選擇一個使你的肌肉在8-12次達到力竭的重量。如果為了加強肌肉耐力，選擇一個可以使你做15次以上的重量。

PUMP UPTHE VOLUME

足夠的訓練量

Some folks spendhours a day working on a single body part. Others insist they need only one setper exercise. So what"s the best amount? While there"s no magic number, doing2-3 sets of a given move works best for most beginners; 3-4 sets for moreadvanced athletes.

有些人每天花上幾小時訓練一塊肌群，有些人堅持認為每個動作只做一組就足夠了。那麼，最優的數量是多少呢？沒有什麼秘密可言，初學者每個動作做2-3組最合適，更有經驗的運動員可以做3-4組。

The focus hereis on volume—the total number of sets and reps completed for a given musclegroup. Bodybuilding for muscle growth concentrates on fairly high volume,though too much risks overtraining.

在這裡下需要注意的是訓練總量——一個肌群所接受的組數和次數的總和。增長肌肉的健美訓練需要較多的總訓練量，但過度訓練的風險也比較大。

Start off withabout 12 sets total—say, 3 sets of 4 exercises—for larger muscle groups likechest, back, and legs, and 6-8 for smaller ones.

從總組數12組開始——例如選取四個動作，每個動作做三組。——針對於大肌群如胸部，背部，和腿部。較小的肌群訓練6-8組。

As you progress,you can handle more sets (volume), but you"ll want to extend the number of daysbefore you train that body part again.

當你逐漸進步之後，你可以做更多的組數（總訓練量高也可以提升），但是你需要延長再次訓練相同肌群的間隔時間以提供充足的休息。

ADOPT ANATHLETIC STANCE

使用正確的站姿

When gettinginto position on standing exercises, do what athletes in all sports do: Adoptan athletic stance. Your feet should be about shoulder-width apart, toespointed slightly outward, knees bent (soft), torso erect (chest out, shouldersback, low back slightly arched) with your head looking forward.

在做好準備進行站立動作之前，要像所有項目的運動員一樣，做一件事：採取運動的站姿。雙腳開立略同肩寬，腳尖略朝向外，保持膝關節靈活（略微彎曲），軀幹豎直（挺胸，肩部放鬆略向後收，下背部輕微彎曲）兩眼目視前方。

This is anatural, stable, and strong position, and it should be a starting point for youwhen get into position for almost any standing exercise.

這是一個自然地，穩定的，強力的站姿。這應該是你在進行絕大多數站立動作時應該採取的預備姿勢。

DON"T BEIN A HURRY

組間休息時間充分

"Make sure you"re taking ample recovery timebetween sets in a mass-gain phase," says Craig Capurso, IFBB pro physiquecompetitor andCellucorathlete. "Idon"t look to limit rest times when max muscle growth is the name of the game.I want to be recovered enough to push the weight as many times as I can, notstopped by a muscle that"s not sufficiently recovered from the previous set.You need sufficient rest in between sets to be able to push maximalloads."

「在增肌期間保證充足的組間休息時間」。CraigCapurso作為IFBB職業形體運動員和Cellucor簽約的運動員如是說。「當訓練目標是最大程度的肌肉增長的時候，我不對休息時間過於苛求。我需要充分的休息然後儘可能的多完成訓練次數，而不是被迫停下因為上一組訓練的肌肉還沒有恢復過來。你需要每組有充分的休息時間來使用極限重量訓練」。

OVERLOADAND GROW

漸進式增重

In your effortsto stimulate muscle, you need to be somewhat aggressive. Muscle fibers adaptfairly quickly, and the effectiveness of a once-challenging workout can quicklyfade. This means you should continually increase the challenge—so long as youmaintain good form—and never fall into a comfort zone.

在你努力刺激肌肉的過程中，你需要對自己狠一點。肌纖維的適應能力很快，曾經頗具挑戰性的訓練所達到的效果會很快消退。這意味著你應該不斷提高挑戰——但要在保持良好動作規範的情況下——永遠不要止步不前而停留在你的舒適區域。

Byprogressively increasing the overload over time, you"ll continue to make gainsin size and strength. For most lifters, changes to their training programshelps keep workouts fresh.

安全的不斷逐漸增加訓練重量，你會一直在圍度和力量上取得進步。對於大多數人來說，對訓練計劃做出一些調整也會使訓練更新鮮有趣。

FLIP YOURGRIP

改變握法

Speaking ofmaking changes, one very easy and effective way to do so is to simply try adifferent grip from what you"re used to. If you"ve typically done an exercisewith a wide, overhand grip, flip it and use an underhand grip instead. Thisapproach can work with bench presses, lat pulldowns, bent-over rows, barbellcurls, and triceps pushdowns, among other exercises.

說到調整，一個非常簡單而又有效的辦法就是改變你經常使用的握法。如果你長期使用寬距，正手的握法，那麼就嘗試著使用反手握法。這可以適用於卧推，下拉，俯身划船，杠鈴彎舉，三頭下壓，以及其他很多動作中。

GETGROUNDED

腳踏實地

We"ve all seenhim: the poor guy doing curls while teetering on a wobble board like Mr. Magooin an earthquake. Strength training is important, and so is balance. But whenyou"re trying to add size, keep them separate. Forget about doing squats onwobble boards, dumbbell presses on exercise balls, or standing on one leg whilecurling a weight.

我們都見過這個人：可憐的傢伙在做彎舉的時候腳下還踩著平衡板左右亂晃，就像地震中的脫線先生。力量訓練是很重要，平衡性也很重要。但是當你要增長圍度的時候，最好把這兩者分開訓練。別再想什麼在平衡板上做深蹲，訓練球上做卧推，單腿站立時彎舉之類的動作了。

Besides makingyou looking like a fool, neither your core nor the target body part will befully stimulated. Your best bet is to focus on one activity one day, and theother the next. Besides, you"ll be able to push much more weight when groundedon a stable surface.

除了讓你看上去很傻之外，你的核心肌群和目標肌群都得不到充分的刺激。最好的選擇是每天專註於一項訓練，另一天再訓練另一項。另外，腳踏實地可以讓你使用更大的重量進行訓練。

GETMILE-WIDE

將背部練寬

Few of us were bornwith low body-fat levels that give us that natural V-taper, so how do youcreate the illusion of a small waist if you"ve got a more blocky physique?Emphasize your upper back and middle delts to a greater degree in yourworkouts.

我們之中很少有人天生體脂含量就很少並擁有自然的倒三角體型，那麼如果你的身材更像是桶型的話，如何將腰圍從視覺上縮小一些呢？在訓練中多注重上背部和三角肌中束的訓練。

Do a few more setsof wide-grip movements on back day, and a few extra sets of upright rows andlateral raises on shoulder day. Bonus: The width will make your waist appearsmaller.

在背部訓練日當中多做幾組寬距下拉，在肩部訓練日多做一些直立划船和側平舉。奧秘：足夠的寬度會讓你的腰圍看起來小一些。

DUMBBELLADVANTAGE

使用啞鈴的優勢

Sure, you have anumber of training options when it comes to doing a particular exercise, but ifyou want the biggest challenge, opt for dumbbells. Unlike with barbells andmost machines, which allow a stronger side to dominate, dumbbells require bothsides of the body to do an equal amount of work.

當然，在進行一項訓練動作時你有很多種選擇，但是如果你想要最嚴酷的挑戰的話，選擇啞鈴。不同於杠鈴和器械的是，它不會允許較強的一側進行借力，而是需要身體兩側同等發力。

Dumbbells are alsoespecially easy to get to when the gym is busy during the early evening. Ifyou"ve been favoring particular barbell exercises, achieve a slightly differenttraining stimulus by substituting its dumbbell cousin.

在傍晚健身房的高峰時期，啞鈴也比較容易拿到。如果你在某個動作中一直偏愛使用杠鈴，那麼來用啞鈴感受一下不同的訓練刺激吧。

CHEAT REPSCAN COUNT

欺騙性動作也很好

A lot of folks atthe gym use bad form, which usually puts pressure on surrounding joints whiletaking stress off the target muscle. But when done right, cheat reps can makethe target muscle work harder. The purpose of cheating is to stimulate themuscle fibers with greater intensity, not less.

很多人都在訓練中使用不規範的動作，這會使得周圍的關節承受不必要的壓力，並且使目標肌群的訓練效果下降。但是當正確使用的時候，欺騙性動作可以使目標肌群更好的得到鍛煉。欺騙性訓練的目的是使用更高的強度來刺激肌纖維，而不是更小。

That"s best done bycompleting 6-8 reps on your own with good form, then adding just enoughmomentum to pass the sticking point for a few more reps. If you have to cheatright from the very first rep, though, the weight"s too heavy.

最好的使用方法是使用規範的動作自己完成6-8次，再利用足夠的慣性來幫助突破粘滯點，再完成幾次。但是如果你做第一次動作的時候就要使用的話，那重量就太重了。

RUNNING THERACK

神奇的遞減組

Dropsets(repping tofailure, then continuing with progressively lighter weight) are a great way toinduce a deep muscle burn on the last set of a given exercise, and areespecially useful for precontest bodybuilders looking to burn a few extracalories. Dropsets are a time-tested approach that really ignites a muscleburn.

遞減組（動作做至力竭，然後使用較輕的重量繼續）在動作的最後一組使用，是一個不錯的辦法來達到對肌肉的深層刺激。對於想要多消耗一些熱量的賽前健美選手來說也是尤為有效的。遞減組在長期的訓練中被證實是達到深層刺激的非常好的訓練方法。

For example, ifyou"re curling with 35-pound dumbbells, do your set, then immediately place theweights back on the rack and grab the 30s. Do as many reps as you can, thenreplace and repeat with the 25s.

舉例來說，如果你使用35磅的啞鈴做彎舉，完成本組訓練，然後立即將其放回原處，再用30磅接著進行練習。儘可能多地完成次數，然後再使用25磅進行訓練。

Squeeze out asmany as you can—and it may not be very many—all the way down until you reachthe 15s. Light weight never felt so heavy!

儘可能多地完成次數——也不需要做非常多——直到你用到15磅重為止。小重量從未如此的沉重過！

PUT YOURMOVEMENTS INREVERSE

轉換動作的發力順序

What makes thedeadlift from the floor different from other exercises? You do it from a deadstop. With other exercises, you generate elastic energy—the energy that helpsyou lift the weight during the initial stages—when you reverse direction at thebottom. When you remove that elastic energy by momentarily resting the bar onthe floor, the movement is much harder. This is also a great way to buildstrength over the lower portion of the range of motion.

是什麼讓傳統硬拉和其他項目區別開來？這是因為你從一個半程的起點開始。在其他項目中，你產生彈性勢能——這種能量來幫助你在動作的起始位置舉起重物——由在動作底端轉換方向時產生。當你將重物暫時放置於地面的時候就消除了彈性勢能，動作就變得困難得多了。這對於完整動作運行軌跡中，從底端到中點位置所需力量的增長有幫助。

Try this: Setthe safeties in a power rack at the lowest point in the range of motion for agiven move (i.e., the bottom of your squat). Each rep begins from thebottom—not the top. Make sure you momentarily let the bar settle on the safetieson each rep before pressing back up to remove that elastic tension.

試試這個：在一個動作項目中將安全桿調節至動作的最低端（例如，深蹲的底端位置）每一次動作都從最底端開始——而不是從頂端處開始。保證你在完成每一次動作時都將杠鈴短暫的放置在安全調節桿之上，之後再進行下一次動作，以此來消除彈性勢能的作用。

OPPOSITESATTRACT

對抗肌群好處多

Supersetting twoexercises is a common method to speed up your workouts, but when you do it foropposing muscle groups, research shows you can get an added bonus: You"ll beslightly stronger than normal on the second exercise in the grouping. Pairexercises for antagonist muscle groups: biceps/triceps, back/chest, andquads/hamstrings.

將兩個練習動作安排成超級組可以幫助你節約時間，但是當你將對抗機群進行超級組的訓練時，研究表明這更是大有裨益：你會在這一組的第二個動作中有更好的發揮。適合使用超級組進行訓練的對抗肌群有：肱二頭肌，肱三頭肌；背部，胸部；股四頭肌，股二頭肌。

PRE-EXHAUSTTO WORK AROUND WEAK LINKS

使用預先疲勞法來轉化劣勢

Most of the"big" exercises you do are called compound or multi-jointmovements—exercises that allow you to push the most weight because more thanone muscle group is involved. When doing these kinds of movements, the setcommonly ends when one of the muscle groups reaches failure.

你所練習的「大「項目被稱作複合動作或多關節動作——這些練習可以讓你舉起最大的重量，因為不止一塊肌肉群會參與到工作中來。當進行這些動作的時候，通常當一組肌群達到力竭時，就結束了本組的訓練。

Pre-exhausttraining is an approach that gets around the "weak link in the chain"that brings about premature failure. For example, when bench pressing, thesmaller triceps often give out before the larger pecs muscles. To bypass thislimitation, first do an isolation exercise like the dumbbell fly, which placesvery little stress on the triceps. This "pre-exhausts" the chestmuscles.

預先疲勞訓練法是針對「鎖鏈中最弱的一環」來達到初始力竭的一種方法。舉例來說，當進行杠鈴卧推時，體積較小的肱三頭肌通常在體積較大的胸肌力竭前就提前力竭了。為了避免這樣的情況，首先進行一項分離動作，如啞鈴飛鳥，這個動作對於肱三頭肌的作用力很小，而對於胸肌來說，達到了預先疲勞的作用。

Because the chesthas already been worked, the triceps are no longer the weaker muscle by thetime you do bench presses and you can do the exercise to true pectoral failurerather than triceps failure.

因為胸肌已經得到了較為充分的鍛煉，當你進行杠鈴卧推的時候，此時肱三頭肌便不再是較弱的環節，你便可以將胸肌達到充分力竭而不局限於肱三頭肌的力量。

DO YOURWOKROUT IN REVERSE

將動作順序顛倒過來

What"s the easiestway to do a workout makeover? Try doing it in reverse order. You"ll still wantto start with a good warm-up, but then go right into what"s normally your lastexercise. You"ll be surprised by how much stronger you are when doing it first,because it isn"t prefatigued, and you"ll be able to do more weight for morereps.

將訓練內容煥然一新的最簡單辦法是什麼呢？試著將訓練動作的順序顛倒過來。你仍然要進行充分的熱身，之後立即進行往常的最後一個動作的練習。你會感到很驚訝，你比平常將它放在最後一個動作練習時要強壯得多，因為它並沒有預先疲勞，這樣你可以使用更大的重量來進行更多次數的練習。

Naturally, when youget to the movements you typically do first, you won"t be able to go as heavyor for as many reps. Ultimately, you"ll work the target muscle in a way it"sunaccustomed to, which is a great way to kick-start muscle growth.

相反的，當你進行到往常的第一個動作的時候，你就不能使用太大的重量或者是完成較多的次數了。總之，你將目標肌群以它並不熟悉的方式進行了鍛煉，這對於肌肉的增長大有好處。

A FINISHINGPUMP

以充盈的泵感收尾

"For maxmuscle recruitment, use a high-volume approach," says Capurso. "WhenI use a very low rep range, I feel like I"m leaving more in the tank. So I"veadopted an approach that will be mentallyandphysically challenging in my attempt topush a load till failure. Most people will fail in the lower rep ranges andfeel satisfied, but try taking the challenge of doing multiple sets in the15-18-rep range. You"ll find yourself completely fatigued by the end."

「為了最大程度地調動肌纖維，使用較高的訓練組數」。Capurso說。「當我使用低次數的訓練時，我感覺還有很多力氣沒有使出來，所以我採取了一種在身體和精神上都很有挑戰性的方法來達到力竭。大多數人都會在較低的次數區間內力竭並心滿意足，但嘗試著將多組練習以15-18次的次數範圍進行訓練，你會發現在自己在最後真的是精疲力竭」。

Research alsosupports the idea of adding one last back-off set with a lighter weight you cando for higher reps, flushing the muscle with blood and water to increasestrength and muscle size.

研究也證實了在每個動作的末尾加上一組額外的訓練組，使用較輕重量，進行多次數的反覆，將更多的血液和水分充盈在肌肉中以幫助力量和緯度的提升，是一種行之有效的辦法。

SPEED UPYOUR GAINS

調節動作的速度

At the end of a setwhen fatigue is setting in, using a slightly more explosive motion can help youdo an extra rep or two when you otherwise might have racked the weight.

當一組動作進行到末尾，疲勞感逐漸強烈的時候，稍微使用爆發力可以讓你再完成一到兩次反覆，而不是被迫停止訓練。

Remember to usea strong and controlled rep speed when starting out a set; once you near thatlast rep or two, start generating a bit more momentum to help you blast throughsticking points.

記住以有力和規範的動作，勻速的開始一組動作的訓練。當你進行到最後的一兩次反覆的時候，可以稍微藉助一點慣性來幫你突破動作的粘滯點。

TRAINLIKE AN EGYPTIAN

使用金字塔訓練法

Rather than opting for same ol" three sets of 10 ona given movement, trypyramidingyour weight onsuccessive sets, stepping up the weight a bit each time. Of course, the numberof reps you can do necessarily falls as the weight increases, but you"llrealize better gains in strength with the lower-rep sets. Just make sure youdon"t burn yourself out on lighter-weight sets; don"t encroach on musclefailure until you hit your heaviest sets.

除了採取每個訓練動作三組10次的老辦法之外，嘗試在在你連續的幾組訓練中使用金字塔訓練法，每一組都將重量稍微增加一些。當然，當重量增加之後你所能完成的次數也相應地減少了，但是再進行低次數的訓練組時，你的力量會有顯著的提高。只是要記得不要在較輕重量組的時候提前透支力量，在達到最重的訓練組之前盡量不要力竭。

DOUBLEYOUR GAINS

發展訓練夥伴

What"s the bestway to continue making gains? By finding a workout partner who pushes you,especially one who is bigger and stronger than you. Besides spotting you andassisting with forced reps and partials to help you train past failure, atraining partner will also motivate you to hit the gym on days you mightotherwise opt for the sofa.

一直取得進步的最好方法是什麼？發展一個能幫助和激勵你的訓練搭檔，特別是比你更大更壯的哥們。除了可以在訓練中保護你，幫你完成強迫次數和半程動作以突破力竭之外，一個稱職的訓練夥伴也可以在你倦怠的日子鼓勵你繼續努力。

If you"re stuck training on your own, you can stillbenefit from training past muscle failure; try these selectedintensity-boosting techniques that work especially well forsingle trainers.

如果你不巧沒有訓練搭檔的話，你仍然可以將肌肉訓練至力竭，試試這些專門為獨自一人的訓練者設計的提升訓練強度的技巧吧。

GETBELTED

裝備訓練腰帶

Weight beltsaren"t seen asmuch in gyms as they used to be, but every serious lifter should have one.While you shouldn"t be wearing it on every set—you need to strengthen yourlower back muscles—they should be worn on especially heavy sets in which yourlower back needs support.

I"m talkingdeadlifts, bent-over rows, standing military presses, and squats. Skip the belton your lighter-weight sets so your low back has to work and can therefore growstronger.

訓練腰帶如今並不像以前那麼常見了，但每個嚴肅的健身愛好者都應該有一條。當然不是讓你每一組都帶著——你需要強化下背部的肌群——在使用大重量的那些要求下背部進行支撐的動作時佩戴腰帶尤為重要。我所說的是硬拉，俯身划船，站姿推舉，還有深蹲。在進行較輕重量的訓練組時可以不帶腰帶，讓你的下背部得到鍛煉並得以加強。

BAND-AIDS

使用配重鎖鏈

Usingpowerlifting bands and chains may appear unnecessary or inconvenient, but theycan help you can realize big-time gains, especially when your muscles areunaccustomed to using them. What"s unique about these tools is that theyprovide variable resistance over the course of a single rep.

在訓練中使用力量舉中的鎖鏈和拉力繩看起來有些多此一舉，但是它們可以幫助你得到不一樣的效果，特別是當你的肌肉並不習慣使用它們的時候。這些工具的特別之處在於，在每一次動作的不同環節，它們都能提供不一樣的阻力。

In the downposition, the bands and chains unload some of the weight on the floor and aretherefore lighter; as you press up, the tension on the target musclesincreases. Bands and chains are a great way to attack a sticking point.

在動作的下放階段，鎖鏈垂落在地上使得重量變輕了一些。當你將重物推起的時候，目標肌肉所承受的壓力便增加了。用鎖鏈來進行訓練是一個很好的辦法，可以幫助你突破動作的粘滯點。

STRAP IN

使用助力帶

You"ve been told never to usewrist straps, soyou can work your grip on back day? Nonsense! Once your grip starts to becomefatigued, put on those pulling straps. You"ll find you can do an extra rep ortwo on each set, which means greater muscle growth.

有人告訴你說不要使用助力帶，所以你在背部訓練日的時候也可以練到握力？胡扯！當你的握力逐漸消耗殆盡的時候，將助力帶帶上。你會發現可以在每組動作中多做一兩次，這對於肌肉的增長是很有利的。

Don"t worryabout forearm or grip development; do that on arm day. When it"s back day,focusing on pushing as much weight for as many reps as you can—and that meansusing straps.

不要擔心前臂和握力的發展，在手臂訓練日練習它們。背部訓練日的時候，將注意力集中在竭力使用最多重量完成最多的次數上——所以必要的時候要使用助力帶。

REST TOGROW

休息是為了更好的進步

Though this isin no way a "training technique", many lifters determined to continueto push harder in their pursuit of growth actually undermine their efforts byincluding too few rest days in their training split. Don"t be so obsessed withmissing a workout and training to utter exhaustion that you fail to give yourbody enough time to actually heal—andgrow.

雖然這並不是一條「訓練技巧」。很多訓練者在追求進步的道路上不斷挑戰自我，但是一直刻苦訓練而忽視了休息日的重要性的話，可能會欲速則不達。不要偏執於生怕遺落一次訓練或者是將身體練至徹底精疲力竭，這樣你的身體就沒有充足的時間來進行自我治療，進步也就無從談起了。

Likewise, levelsof catabolic hormones like cortisol rise quickly in the body over the course ofa training session; you should strive to get in the gym and get it donequickly. Work on increasing your workout intensity rather than duration.

同樣，分解荷爾蒙物質如皮質醇，在訓練過程中也會迅速堆積。你應該在健身房裡速戰速決。努力增加你的訓練強度而非訓練時長。

HIT ITAGAIN

提升訓練頻率

The frequency withwhich you should train a particular muscle depends in part on how much work(volume) you"re doing. Beginners who don"t do a lot of sets for a given bodypart can train them more frequently (say every 2-3 days). More advanced lifterswho do 15-20 sets for a given muscle group can follow a split in which theytrain each muscle group every 5-6 days.

對某一塊肌肉的訓練頻率應該和你的訓練總量相關。對於一塊肌肉進行較少組數的訓練的初學者，可以將訓練頻率增加一些（每兩到三天訓練一次）。對每個肌群進行15-20組訓練的，那些更有經驗的訓練者可以每隔5-6天進行一次訓練。

Competitivebodybuilders who often train balls-to-the-wall might go seven days or morebefore repeating a workout. In these cases, it literally takes that long forthe muscle to fully recover between training sessions.

進行超級強度訓練的職業健美選手可能需要一周或更多的休息時間來完全恢復一塊肌肉，並開始下一次相同部位的訓練。對於他們來說，在兩次訓練之間，確實需要這麼長的休息時間來進行完全的恢復。

GO FOR THE"BIG" MOVES FIRST

優先練習複合動作

When looking forthe best exercise to start your workout with, steer toward multijointexercises; you can lift the most weight early in your workouts, when yourenergy levels are high. They"re called multijoint—or compound—because more thanone set of joints is working, which recruits additional muscle groups.

當選擇一次訓練課程的最佳起始動作時，應該盡量選擇多關節的練習，在訓練剛開始的時候，你的體力很充沛，可以舉起最大程度的重量。這些被稱為多關節動作的項目——或者被稱作複合動作——是因為它們需要多個關節參與到工作當中，因此調動了更多的相關肌群。

For example, thebench press recruits the triceps and front delts in addition to the pecs.Squats, bent-over rows, overhead presses, and bench presses are the best musclebuilders for the legs, back, shoulder, and chest, respectively. Add on otherexercises from different angles to fully work a target muscle.

例如，卧推在需要胸肌發力之外，還需要肱三頭肌和三角肌前束進行發力。深蹲，俯身划船，推舉和卧推分別是對於鍛煉腿部，背部，肩部和胸部的最佳訓練動作。加上一些其它的訓練項目，從不同的角度來徹底刺激目標肌肉。

Bonus tip: Reallychallenge yourself with weights you can only do for 6-8 reps early in yourworkout; once fatigue starts to set in, you won"t be able to push those veryheavy weights any longer.

奧秘：在訓練剛開始的時候使用僅能完成6-8次的重量竭盡全力挑戰自己，一旦疲勞感來襲，那時，你就再也無法舉起這麼多的重量了。

SPLITWISELY

科學的訓練分化

When devising yourtraining split, be careful about training a given muscle group on consecutivedays because—say it with us—a muscle grows when it"s being rested in thepresence of good nutrition. If you train chest on Mondays, shoulders onTuesdays, and triceps on Wednesdays, your split doesn"t allow ample recoverytime. Training back or biceps on consecutive days is also a sign of a poorlydesigned split. Use rest days and leg days to break up your upper-body trainingdays.

當設計你的訓練分化時，對於在連續的訓練日中都練到相同肌群的情況要格外謹慎——按理說，一塊肌肉在充足營養保證的情況下經過足夠的休息，會增長。如果你在周一練胸，周二練肩，周三練三頭，那麼你的訓練分化沒有保證足夠的休息時間。接連兩天練習背部和二頭也是不高明的訓練分化。使用休息日或者腿部訓練日來對上肢訓練的分化進行調節。

ADJUST YOURLIFESTYLE TO YOUR GOALS

根據你的目標調整你的生活習慣

Gaining mass is allabout taking in more calories than you burn while following the specifictraining advice presented here. However, if you"re a party animal and consumetoo many of thewrongcalories from alcohol or greasy fast foods, you"llsabotage your efforts.

增肌就是要攝入比你消耗量更多的熱量，同時遵循這些訓練技巧。但是，如果你太熱衷於聚會，而且從酒精和油膩的快餐食品中吸取了太多垃圾熱量的話，你的努力就會大打折扣了。

Make sure yourextracurricular activities (i.e., everything you do outside the gym) are insync with your diet and your training in order to make the fastest possiblegains!

要保證你的課外活動（也就是你在健身房之外的活動）和你的飲食以及訓練相一致，這樣才能有好的收效！

喜歡這篇文章嗎？立刻分享出去讓更多人知道吧！