來自 台中市
磅數 497磅
發文 592
註冊 2002/12/29
量級 中量級
★★★
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因為有些地方可能每個人見解不同
所以我連原文也po上一句一句的翻
One of the most asked questions deals with not what exercises to do, but how many sets and how much weight to use.
我最常被問到的問題之一不是該做些什麼運動,而是到底該做多少組或是用多重的重量
There exists a direct relationship between sets, reps, and the amount of stimulus or weight.
其實組數與次數及刺激強度或重量都有著直接的關係
An equilibrium between the three will produce the most desired effect, whereas too much of one over the others will lead to a variety of ill-effects depending on which one is more dominant.
三者間的平衡造成了最直接的反應,起因於其一者過之或不及形成數種不良的影響
Too many repetitions and sets will cause boredom and lead to plateaus.
太過密集的循環及過多的組數將會造成疲乏和停滯
Too much weight and sets will lead to muscular failure and injury.
過多的重量和組數將導致肌肉衰退及損傷
You get the picture … too much or too little of anything is a bad thing.
相信大家都知道過與不及都不是件好事
The key will be balance. This article will show you how to manipulate the three variables (reps, sets, and weight) to effectively produce a desired product.
關鍵在於取得其間的平衡,本篇文章將會告訴你如何操作這三種變數來有效地獲得你想要的結果
What is a desired product? It can be muscular size, muscular strength, muscle tone or any other muscle quality.
什麼是你所渴望獲得的"產品"?很有可能是肌肉的尺寸,力量,體態比例或是任何肌肉的特性
What ever it is, we can help you achieve it.
不論你想要的是什麼,我們將會幫你達到這些目標
If your goal is to gain size, then plan on increasing the set and weight variables and decreasing the repetition variable.
假如你的目標是增大尺寸,那就將訓練計劃著重於大重量高組數並拉長循環的時間
In order to force or induce a change in muscular size (growth) you have to give it a reason to do so.
為了使你的力量誘導肌肉增大,你必須給你肌肉一個好"理由"達成這目標
This is what happens when you train heavy and continually increase weight.
當你重覆重訓及漸進的增加重量後你將會達成這目標
The body part being trained will be broken down completely and thus have to be repaired.
人體肌肉受到訓練後將會被"破壞"而後開始進行"修補"的工作
The degree of muscular fiber breakdown will be indicated through the amount of muscular soreness experienced.
而肌肉纖維遭破壞的程度會反應在酸痛程度上
Notice I said “muscular soreness”? That’s because if you feel sorer in your joints than the surrounding muscles, then you have done something wrong.
有注意到我所說的是"肌肉酸痛"嗎?因為當你酸痛的部位是在關節大於鍛鍊的部位時,那你就很可能有什麼環節做錯了
Usually joint pain is due to poor biomechanics. Don’t get me wrong. Muscular soreness does indicate that the muscle fibers have been damaged, but muscle fibers repair themselves all the time.
通常來講關節的疼痛起因於力量的不足,而肌肉酸痛則象徵著纖維的破壞,但人體肌肉纖維是不斷的在修復的
Muscular breakdown and repair is a normal process. Joint or tendon breakdown and repair are not.
肌肉纖維的破壞與修復是一個很正常的過程,但關節和肌腱遭破壞卻不是如此
In fact, joint and tendon breakdown can be repaired only through surgical means.
事實上後者的傷害只能靠外科手術來治療
I have worked with enough orthopedists and patients to know that once you damage tendons or ligaments, they are never quite as strong or stable again.
我曾經與關節及肌腱受創過的人共事,他們讓我了解一點,當你一但傷害到這些部位你就永遠無法像以前一樣的強健
So having said this, when you increase your weight then decrease the number of reps, but not the number of sets.
所以這樣說吧，當你增加了重量，那麼降低每組的次數，而非組數。試著以運動的相對總量來思考，組數的增加可以彌補你因為降低每組的次數所損失的總運動量。
Think of it in terms of relative volume. The increase in sets will allow you to make up the total volume lost through the decrease in repetitions.
試想在相同的循環之下,增加組數將會使你遭受破壞的肌肉纖維比修復的還要多(這段不是很明白,大家可以參考一下原文)
Although it will never be exact, the goal should still be to restore as much balance as possible.
僅管這並不是永遠正確的,但恢復的情況還是會與目標相去不遠
Your diet will contribute to muscular repair and subsequent increase.
你的飲食將會為你的肌肉帶來修復的原料並隨之增大
Please refer to the article called “Bulls, Chickens, and Pigs: Which One Are You?”
下面三種食物讓你選選看,牛肉,雞肉和豬肉:知道你該選那種嗎?(意思大概是要大家選擇高蛋白低脂肪的食物)
If your goal is to maintain bodyweight, then be consistent with repetitions, sets, and amount of weight.
假使你希望維持你的體重,那就把重心放在循環,組數,和重量上
The idea here is to continue stimulating the body, but not to the point of complete exhaustion.
這裡要說的是持續刺激你的身體,但不是把自己搞得精疲力盡
The degree of soreness should be noticeable, but not over-bearing.
肌肉酸痛的程度應該是淺而易見的,但絕不是以過度訓練的方式出現
Over-bearing soreness is best depicted by stiff and achy muscles.
過度訓練的症狀最容易出現的特徵就是僵硬與疼痛的肌肉
Continue to emphasize proper technique with each and every set.
每一組的訓練應該都要是確實及正確的
Repetitions per set should be at least 10 and no more than 20.
每組最少要做十下,但不要超過二十下
At least 3 sets and no more than 5 total sets per body part.
每個部位最少要做三組但不超過五組
If your goal is to lose body fat or decrease bodyweight, then light with occasional moderate weight stimulation is the key.
如果你想要降低體脂肪或是體重,那重訓的重量宜以中等為主
Repetitions and sets should also stay relatively high with less emphasis on weight.
循環和組數則需保持高強度,但相較於增肌改以較低重量進行
Be sure to utilize proper technique with each and every repetition and set.
Muscular soreness should be kept to a minimal because you do not want to hinder your ability to remain consistent in any way. Range of motion and consistency is the most important factors in determining your success. Cardiovascular stimulation and proper nutrition are equally important to your success as the weightlifting. Cardio is important because it is a much more efficient means of disposing excess body fat than weightlifting. At least 30 minutes of stimulation daily is required.
(以上整段大概在講若要降低體脂,心肺運動也就是有氧運動每天最少要做三十分以上)
What ever your goals, having a plan is essential.
不論你的目標是什麼,一定要訂出你的訓練計劃
Properly planning will stimulate, motivate, and keep you focused on the long-term goal of fitness.
正確並恰當的計劃將可激勵且促使你集中焦點在長期的目標上
有些地方看不懂的就跳過了@@
只翻了大概的意思
有錯誤的地方麻煩大家指正一下~以免小弟誤導社會大眾^^"
原文網址:http://www.erykbui.com/train.html
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