v*****r
发帖数: 2325 | 1 have been using GNC pro performance
Wheybolic Extremem 60. Take it 15-30min after workout, with fruit& soymilk.
claim to repair muscle tear and add strength.
is this a good one?
i think i have not been confusing my muscle for a long while. haven't see
much effects yet.
what i understand confusing muscle is to do reps to muscle failure, slowly
increase max weight.
but fear of injury, i haven't been pushing for muscle failure for a while.
it turned out my strength and stamina is going down slowly. |
f*******n
发帖数: 5241 | 2 蛋白粉我不懂，看别人怎么说吧。不过力量练习后喝一杯倒是不错的。
P90X是我的主打项目，它强调的Muscle Confusion其实是指不断改变你的训练安排，使
肌肉不会适应一个固定的程序而变得太有效。当然也主张每次做到力竭，最后三下应该
很费力，这样才会长力气长肌肉。
.
【在 v*****r 的大作中提到】
: have been using GNC pro performance
: Wheybolic Extremem 60. Take it 15-30min after workout, with fruit& soymilk.
: claim to repair muscle tear and add strength.
: is this a good one?
: i think i have not been confusing my muscle for a long while. haven't see
: much effects yet.
: what i understand confusing muscle is to do reps to muscle failure, slowly
: increase max weight.
: but fear of injury, i haven't been pushing for muscle failure for a while.
: it turned out my strength and stamina is going down slowly.
|
h****8
发帖数: 599 | 3 不知道这个产品怎么样 不过我想也不外乎就是乳清蛋白+各种支链氨基酸+矿物质，试
试也无妨
一般来说 训练前吃复合碳水+蛋白质，这里可以不吃蛋白粉，whole food也很好。训练
后简单碳水+ 蛋白质，这时候蛋白粉快速吸收的好处就体现出来了，当然也不是必须的
，但毕竟比蹲在一边吃10个蛋要方便得多
confusing muscle是指每隔一定时间，改变你的training program,使肌肉对练习保持
新鲜感。具体来说，可以分为：改变routine split, 改变训练时间、训练频率，每个
部位使用新动作，或者同样动作但是不同的次序，不同的rep范围（比如原来8~10次，
现在4~6次）。一般4~6周换一下。这个时间不是绝对的，比较合理的衡量标准是，当你
某个动作连续3个星期没有任何进步（不能加一个最小重量，也不能多做一次），马上
换动作，因为很可能肌肉已经厌倦了这个动作，你的神经系统无法调动更多的肌肉纤维
参与到这个练习中来。
关于train to muscle failure的问题，我以前也认为每组必到failure才有效。 但其
实必须考虑到肌肉恢复能力的问题
没错，mus
【在 v*****r 的大作中提到】
: have been using GNC pro performance
: Wheybolic Extremem 60. Take it 15-30min after workout, with fruit& soymilk.
: claim to repair muscle tear and add strength.
: is this a good one?
: i think i have not been confusing my muscle for a long while. haven't see
: much effects yet.
: what i understand confusing muscle is to do reps to muscle failure, slowly
: increase max weight.
: but fear of injury, i haven't been pushing for muscle failure for a while.
: it turned out my strength and stamina is going down slowly.
|
n**********5
发帖数: 60 | 4 hhxk18, "muscle confusion" is a myth.
Read more about bodybuilding myths here:
http://www.hardbodysuccess.com/muscle_building/index.html
Do you also believe you can isolate train your "upper", "middle", "lower", "
outer", "inner" chest? Or isolate train your "lower 2 pack" of abs? Oh man
, "cofuse" your muscle is so hilarious. If you are bored about doing the
same exercises over and over again, you may want to switch it up. But to "
confuse" your muscle, that is ridiculous. |
h****8
发帖数: 599 | 5 先让我引用你所给出的文章里的话：Muscles grow from “overload” followed by
adequate recuperation. In fact, if you simply have a long series of
successful workouts (causing muscle overload) coupled with intermittent
successful recuperations (causing compensatory strength and growth), your
muscles will get bigger – period! They won’t need to be “confused” at
all.
以上文字说，只要你的workout一直产生muscle overload,并且你一直从中获得力量和
围度的增长，你就不需要改变你的routine.因此不需要，也不存在所谓的muscle
confusion.
就muscle confusion来说，这是全文唯一的论据。但是你不觉得他逻辑有问题么？
他假设了存 |
n**********5
发帖数: 60 | 6 "因为我希望能让多一个中国人强壮起来。"
Okay, I will help out more on this board. |
h****8
发帖数: 599 | 7 Thank you . I really appreciate it.
【在 n**********5 的大作中提到】
: "因为我希望能让多一个中国人强壮起来。"
: Okay, I will help out more on this board.
|
f*******n
发帖数: 5241 | 8 说得太好了。这个版和飞版很幸运有你这样的网友存在。
【在 h****8 的大作中提到】
: 先让我引用你所给出的文章里的话：Muscles grow from “overload” followed by
: adequate recuperation. In fact, if you simply have a long series of
: successful workouts (causing muscle overload) coupled with intermittent
: successful recuperations (causing compensatory strength and growth), your
: muscles will get bigger – period! They won’t need to be “confused” at
: all.
: 以上文字说，只要你的workout一直产生muscle overload,并且你一直从中获得力量和
: 围度的增长，你就不需要改变你的routine.因此不需要，也不存在所谓的muscle
: confusion.
: 就muscle confusion来说，这是全文唯一的论据。但是你不觉得他逻辑有问题么？
|
v*****r
发帖数: 2325 | 9 thank you hhxk18 and fitforfun.
I becomes more motivated about training now...
【在 f*******n 的大作中提到】
: 说得太好了。这个版和飞版很幸运有你这样的网友存在。
|
v*****r
发帖数: 2325 | 10 after reading the posts. i feel that i have to get more rigid, be specific
with what i am doing with the time at gym.
i have long been loose/casual with my time at gym. now i plan to return even
surpass my peak performance 4 years ago
with muscle confusion and muscle failure in mind, besides adding weights
slowly, should try variation every other week (bench press with dumbell
press, pull up with chin up, etc. ) massage muscle afterword to evaluate the
soreness and listen to body reaction to wor |
v*****r
发帖数: 2325 | 11 after reading the posts. i feel that i have to get more rigid, be specific
with what i am doing with the time at gym.
i have long been loose/casual with my time at gym. now i plan to return even
surpass my peak performance 4 years ago
with muscle confusion and muscle failure in mind, besides adding weights
slowly, should try variation every other week (bench press with dumbell
press, pull up with chin up, etc. ) massage muscle afterword to evaluate the
soreness and listen to body reaction to wor |
h****8
发帖数: 599 | 12 bench press的grip根据自己的臂展调整 不需要过宽
关于DL,你每组8个做5~6组，看你一个星期内有几次训练涉及到下背了。如果两次的话
，我觉得这个量多了点。1次的话还可以。
要不要放到地上，我个人觉得视你所用的重量而定。如果80%1RM以下，应当可以完全控
制，所以可以在最低点不触地，控制住，再拉起来。如果90%1RM以上，我觉得还是触底
吧，减少一点对下背的压力。况且在这种Load下，多半form 会出现偏差，正好让你调
整一下，从正确的起始姿势再开始 |
