鐵克健身網Taks's BodyGYM【基礎/一般訓練討論

樓主:

2004/11/09 00:28:42

218.162.88.xxx

來自桃園縣
磅數 145.7磅
發文 72
註冊 2004/11/4
量級輕量級
★★

I read this article from Muscle&Fitness Nov. issue. The staff of the magazine had tried out a work-out plan that can help you get an explosive 2in gain in your back&chest thickness. The idea is to do a 5 hour long workout that focuses only on the pecs and back. The workout is divided into three sections per hour. Suppose you start the workout at 1:00pm. Perform flat bench flye (3set, 10reps) and bent-over lateral raise(3 set 10reps). Then at 1:20pm, perfrom the same workout but with 2sets 12 reps each. Then at 1:40, perfrom the same with 1 set, 6 reps each. Then for the second hour, you can do alternate workout such as bench press, incline press or flyes, decline press or flyes by the same time division. The article said five people attended this work-out plan and all of them has at least gained 1&1/2 inches after the five hours. However, this workout plan should not be performed too frequently to avoid possible over-stress and injury. They recommend doing this plan once every two months.
I personally have tried to work with this plan but for just two hours. After 1 hour, it seemed like my pecs have bursted into great tension and reps are getting harder and harder to complete. It is an awfully tiring processes, but at the end, you will find that all the work has earned you more than you thought it would. I haven't actually made measurements of my chest and back after the workout but from visual inspection, i could see very nice improvements. Hope this will benefit others too ^^.

回應

1作者	DO335 (Sean) ( )	2004/11/09 13:45:03	61.59.143.xxx
來自新北市磅數 70.5磅發文 101 註冊 2003/6/30 量級羽量級 ★☆	frank兄真是辛苦你啦我看到這個課表時哇5個鐘頭耶就放棄了原來真的有效
2作者	7KEVIN (7KEVIN) ( )	2004/11/09 15:02:47	24.16.111.xxx
來自台北市磅數 1097.1磅發文 303 註冊 2003/3/22 量級重量級 ★★★★	看不懂啦! 有中文的嗎? 謝謝
3作者	eemaniac58 (frank) ( )	2004/11/09 16:08:41	218.162.77.xxx
來自桃園縣磅數 145.7磅發文 72 註冊 2004/11/4 量級輕量級 ★★	7KEVIN, I'm really sorry about the language but I really can't type chinese. If someone is able to translate this article I will really appreciate it ^^
4作者	bulshey (弟切草) ( )	2004/11/09 17:51:24	61.228.119.xxx
來自台北市磅數 540.2磅發文 564 註冊 2003/4/8 下量級中重量級 ★★★☆	文章中只有提到前兩個小時的課表那後三個小時的課表呢??
贊助廣告

5作者	franzhung (muskelmensch) ( )	2004/11/11 00:22:19	211.74.184.xxx
來自台南市磅數 401.8磅發文 226 註冊 2004/7/14 量級中量級 ★★★	我大慨翻一下其重點如下：經過五個小時“集中”對胸部與背部的訓練計劃之後，會讓胸與背部增加兩英寸的厚度。整個訓練計劃是將每個小時區分成三段，假設你從1:00pm開始訓練，先做水平仰臥飛鳥運動三組，每組十次，再做彎身水平側舉，一樣三組，每組十次；1:20pm時，做同樣的動作，但均改為兩組，每組12次；1:40pm時，也是同樣的動作，只是每種動作只做一組，每組6次。第二個小時，你可以換不同的動作，例如仰臥推舉，協板推舉或飛鳥等等，但同樣依照第一個小時分成三段的方式進行。文中有也提到有五個人參加這樣的一個訓練方式，平均增加1.5英寸，但這樣的訓練方式不能太常做，否則會造成訓練過度與傷害，最好是每兩個月實施一次這樣的訓練。 Frank兄有視這樣的訓練方式，但只訓練兩個小時，一個小時之後讓我有那種肌肉要裂開的感覺同時遇做到最後的次數愈難完成動作，但整個訓練結束之後，效果是超乎你原本期待的，雖然沒有用尺量只有目測，但覺得有很大的改變，試試看，希望你們也可以有同樣的效果。希望翻的各位還可以了解，同時，frank兄，我的解讀應該沒有差太遠說^^ No Pain, No Gain^..^
6作者	eemaniac58 (frank) ( )	2004/11/11 13:04:26	220.141.154.xxx
來自桃園縣磅數 145.7磅發文 72 註冊 2004/11/4 量級輕量級 ★★	bulshey, sorry about the incomplete workout schedule. I'll post the complete workout for your reference. hour 1 time exercise sets reps 00 Flat-Bench Flye 3 10 Bent-Over Lateral Raise 3 10 20 Flat-Bench Flye 2 12 Bent-Over Lateral Raise 2 12 40 Flat-Bench Flye 1 6 Bent-Over Lateral Raise 1 6 hour 2 time exercise sets reps 00 Flat-Bench Flye 3 10 Bent-Over Lateral Raise 3 10 20 Flat-Bench Press 2 12 Bent-Over Row 2 12 40 Incline Press 1 6 One arm Row 1 6 hour 3 time exercise sets reps 00 Flat-Bench Press 3 10 Bent-Over Row 3 10 20 Incline Press 2 12 One Arm Row 2 12 40 Flat-Bench Flye 1 6 Bent-Over Lateral Raise 1 6 hour 4 time exercise sets reps 00 Flat-Bench Press 3 10 Bent-Over Row 3 10 20 Incline Press 2 12 One-Arm Row 2 12 40 Flat-Bench Flye 1 6 Bent-Over Lateral Raise 1 6 hour 5 time exercise sets reps 00 Flat-Bench Press 3 10 Bent-Over Row 3 10 20 Incline Press 2 12 One-Arm Row 2 12 40 Flat-Bench Flye 1 6 Bent-Over Lateral Raise 1 6 Hope this clarifies your inquiries. And thank you Franzhung(Muskelmensch) for your translation. I think you did a great job ^^
7作者	eemaniac58 (frank) ( )	2004/11/11 13:05:13	220.141.154.xxx
來自桃園縣磅數 145.7磅發文 72 註冊 2004/11/4 量級輕量級 ★★	Had some problem aligning the spacing, sorry for the inconvinience

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