鐵克健身網Take'sBodyGYM -我的課表(練六休一)..會太多嗎??

樓主:

2005/01/04 23:36:06

140.127.71.xxx

來自金門縣
磅數 189磅
發文 202
註冊 2005/1/4 下
量級輕量級
★★

我養成健身的習慣已有一段時間..我對自己開出的課表如下
星期一.四背及二頭
星期二.五胸及三頭
星期三.六腿及肩
我是將主要訓練肌與較主要輔助肌群在同一天訓練...如此就可以休息兩天後再次訓練
我覺得一週只針對一個肌群訓練一次好像不夠
我每次訓練每個肌群都做三個不同動作..每個動作4~5組
這樣的訓練會有問題嗎??
看很多專業健美員都是一週練一次特定肌群....這和吃藥有關嗎??(我沒吃)
我想要更壯但怕一週練一次會不夠......疑惑中!!

回應

1作者	choklat (叛國賊) ( )	2005/01/05 08:26:31	163.24.17.xxx
來自屏東縣磅數 390磅發文 409 註冊 2004/4/27 量級中量級 ★★★	偶圓兄這樣真的是太操了!至少在連續的六天中都沒有喘息的機會心理上沒有,肌肉更是沒有而且在課程的編排中也有一些問題這樣練應該會很累吧!
2作者	boblam (Bob the BOdyBuilder!) ( )	2005/01/05 09:31:10	202.40.200.xxx
來自其他磅數 967.5磅發文 389 註冊 2003/10/15 量級重量級 ★★★★	參看principle of individual difference(個別化原則) 你這樣問很難答你是不是太多. 如果你練六天都不覺得身心疲累,那麼你照著實行應該沒有問題專業運動員都是萬中選一,他們有沒有吃藥是另一個問題,他們的遺傳適合某一種運動是一個事實.首先"Know thyself"然後才去拿專業選手比較. ----------------------------------------------------------- The Principle of Individual Differences Last but not least on the list of Training Principles is the Principle of Individual Differences. We All Start Somewhere....different It is usually practical to describe physical characteristics based on some AVERAGE. On average, American men are currently 5' 9" (1.75 m) tall and about 170 pounds (77kg). But, walk down a busy street and you will see that there is considerable variability! It shouldn't be too surprising that there is also a lot of variability in our internal charactersitics. Heart size, muscle mass, bone diameter, fiber type composition, position of mucle attachments on bone, fat distribution pattern, joint flexibility etc. all vary from individual to individual. Two examples: On average, a 25 year old untrained man will have a maximal oxygen consumption of 45 ml/min/kg. However, there are completely untrained people that have walked into a lab, got on a treadmill and had a VO2 max of 70 ml/min/kg. I tested a fellow exactly like this myself once. I was teaching a class and he "volunteered" to perform a cycling max test. I predicted his max for the class based on his exercise history (little if any). Imaging my surprise as his VO2 kept climbing and climbing as I increased the workload on the bike! He didn't bother to tell me his sister had rowed in the Olympics until after the test! There are equally "healthy" untrained young men whose max is only 35 ml/min/kg. That's a 2X difference in aerobic capacity before they do the first workout! This is a physiological gap that will not be closed, no matter how hard the "less endowed" fellow trains. If the high VO2 guy trains very hard, he might reach 80 ml/kg/min, a 14% increase. The low VO2 guy can train equally hard and possibly reach 50 ml/kg/min, a larger 42% increase. The gap can narrow (to 60% here), but it will not go away. Genetics place limitations on our body. Example number two: On average, the fiber type distribution in the thigh muscles of a male (or female) is roughly 50% slow and 50% fast fibers. However, in a study by Simoneau et al, 1989, muscle biopsies from the vastus lateralis (outside thigh) of 418 males and females revealed a range of from 15% slow fibers to 85% slow fibers in different people. Coefficients of variation approached 30%. Again we see that there is considerable genetic variation in a variable that has significant impact on performance. So, we each have to focus on approaching the outer boundaries of OUR OWN physical potential. Different Strokes for Different Folks At the Laval University in Canada, the University of Texas at Austin, and three other Universities in the United States, a major collaborative project is currently underway to determine the role of genetic variability associated with individual responses to an identical training program. Fittingly, this project is called the Heritage Study. Millions of dollars are being spent to quantify and understand the genetic foundations of a phenomenom that athletes already know full well. We all respond differently to a training program. Some athletes can do next to nothing 3 months then train like a madman, sweat, and spew chunks for three weeks and be in racing shape (ok, maybe too graphic). Others are "hard gainers" that seem to lose everything if they miss a week of training. From numerous research studies involving untrained people starting an endurance training program, it is clear the On Average, 3 months of regular endurance exercise of appropriate intensity and duration will result in a 15-20% increase in maximal oxygen consumption, in people with typical VO2 max values. But what these results do not say is one or two among each of those groups increased only 3 or 4% and one or two others increased 35%, despite identical training! Some people tolerate and even thrive on, a high volume of training to reach peak fitness. Others cannot tolerate the same workload, but reach similar performance levels if they intersperse more rest days. We each have a unique psychological makeup. We have different strengths and "weaknesses" within our physiological performance machine that should influence training plan design, and we have different hormonal and immune reactivity that will influence the level of stress we can tolerate and improve under. In the field of exercise physiology, we have learned a great deal about physiological adaptations and the general methods of training that conform to known physiology. This is very valuable information for the athlete to understand whether 24 or 64 (Of course I am biased on that score). But, remember, ANY exact training program that you copy from me or someone else is destined to be, at best an approximation of what will work best for you, and at worst, a total failure. The Bottom Line Ok, you love your sport and are motivated to improve, but with so many possible training methods and "experts", What can you do? Well, here is what I think. First, understand what training does to your body Learn the physiology of the sport (hopefully the MAPP will help). Know how your engine works. This will help you critically evaluate the disparate training ideas that are thrown your way. Next, examine and learn the biomechanical principles that must be obeyed for performance success. How do you maximize the efficiency of transfer of your engine power to performance velocity? There is no endurance sport that does not place a premium on good technique. Finally, keep a record of what you do! Use a notebook and pencil, or a fancy computer program, but make yourself accountable to both the training you do in pursuit of your performance goals, and the results. If you do this, eventually you will have arrived at your own personal prescription for success, built from solid general principles, but fine tuned to your personal characteristics. "Success" will vary for each of you in absolute terms; completing a 10k, a new personal best, a city championship, or maybe a world veteran's record! But it all feels the same to the person who establishes the goal, develops a plan, and works diligently to achieve it!
3作者	t0939566769 (蛋頭) ( )	2005/01/05 15:59:25	140.130.81.xxx
來自嘉義市磅數 146.1磅發文 130 註冊 2004/12/7 量級輕量級 ★★	我現在也差不多練六休一可是這樣的確會沒體力初學者練的沒那麼凶應該OK啦
4作者	MAXOI (芋圓) ( )	2005/01/05 16:00:00	140.127.71.xxx
來自金門縣磅數 189磅發文 202 註冊 2005/1/4 下量級輕量級 ★★	TO兩位大大.. 目前這樣的訓練量對我來說還不會太累....我大約一次訓練不超過90分鐘...期間還包含腹肌訓練只有腿部訓練感到比較吃力....真的很累!! 目前我的肌肉量有點停滯的現象...也許是跟我不是很注意補充營養有問題吧!! 我想我這個訓練計畫的訓練周期過後會改成每天針對一個肌群訓練吧!! 多排幾天休息看看效果!! 謝謝大大的意見喔!! 有機會PO個相片給大家鑑定一下!!
贊助廣告

5作者	hurriken (大毛) ( )	2005/01/05 16:16:01	61.223.158.xxx
來自台北市磅數 159.9磅發文 118 註冊 2004/9/24 量級輕量級 ★★	[quote]覺得一週只針對一個肌群訓練一次好像不夠[/quote] 可能訓練強度還要加強吧一週六天實在太多
6作者	acgt (圓滾滾) ( )	2005/01/06 06:34:47	210.241.238.xxx
來自新竹縣磅數 19.3磅 (嚇威姨度假中) (永久嚇威姨居民) 發文 30 註冊 2003/11/27 量級蠅量級 ☆	一週六天我覺得還好不算多,我的練法根你差不多我是一週5天一天2~3個鐘頭,你自己覺得會太多嗎??
7作者	choklat (叛國賊) ( )	2005/01/06 17:13:56	163.24.17.xxx
來自屏東縣磅數 390磅發文 409 註冊 2004/4/27 量級中量級 ★★★	我的健身房朋友總是懷疑我在家有偷練,因為扣除練腿日 (目前有傷在身),我一星期只出現在健身房三次我一直告訴我的朋友:自從我認真休息之後,尺寸又大了一號了當然各項成績也突飛猛進,這是我之前一星期至少排五天以上課程所無法想像的進步幅度當我的朋友說:肌肉要常常保持充血才好,然而他們也承認已經很久不曾體會成績進步是何種滋味了! 每次都是充血運動,每次只求組數變化,要不就是1+1 一段時間過去了,成績進步了嗎? 充分休息是真理,偏偏有人活在迷惘中!
8作者	carbo (不才小弟) ( )	2005/01/06 20:11:29	211.23.84.xxx
來自台中縣磅數 150.8磅發文 159 註冊 2004/10/23 量級輕量級 ★★	首先回覆芋圓兄：以下是我的看法：練六休一我覺得太累了，如果強度夠，一個肌群一週只訓練一次是夠的一次訓練時間不宜太長(不超過1小時) 我如果要每個部位都練，一個禮拜的時間都不太夠排出課程，畢竟很多部位會互相影響我目前胸、二頭、三頭、三角肩、背、腿、各部位都盡量分開練另外同意叛國賊兄的說法，我目前活在"訓練不足vs休息不足"的迷惘中，成績停滯不前請問叛國賊兄認真休息是什麼都不練嗎？最長的休息是幾天？小弟不才，我目前還在持續摸索中，還望各位先進多多指點
9作者	choklat (叛國賊) ( )	2005/01/07 10:30:20	163.24.17.xxx
來自屏東縣磅數 390磅發文 409 註冊 2004/4/27 量級中量級 ★★★	To Carbo 我所謂的認真休息並不是大休息,而是在每週的課程中有讓肌肉休息,成長的機會我第一天練胸背,第二天練腿,第三天休息這樣上半身就完完全全休息2天第四天練三角三頭,第五天練背,第六,七天又休息這樣上半身在一週內有2次2天的完全休息這是相當特別的(不堅持的話真的會令人擔心) 但是感覺很棒喔

前往討論版｜跳頁 : 1