【影片】如何長大肌101：健力ｖｓ健美 - 健身

By Andrew
at 2015-05-11T09:38

Table of Contents

因為某個傲嬌ㄟ小妞說看不懂英文的關係 (我絕對不會告訴你們是lesfu)

所以我把馬尾哥的這系列影片翻成了中文

第一集主談的內容包括

健力式訓練vs健美式訓練，哪個增肌的效果比較好？
為何提升力量對增肌也很重要？
舉很多下有用嗎？
什麼是增肌最佳的組次數？

我在轉檔完後看了一遍，發現有個地方翻得不是很好
為了避免有人誤會，所以我在這邊解釋一下(懶得重剪了 =_=...)
布萊德博士在7分59秒處說的意思
是指透過肌耐力訓練，你能在練習和練習後恢復得更快、更好
因此能提升訓練量、增加訓練品質

因為每次轉檔+上傳都要等好久 (=_= )
所以剩下兩集我等晚上再貼吧～

有建議或問題都歡迎在推文告訴我～
放心，我絕對不會告你的

影片連結：https://www.youtube.com/watch?v=RvuDVZ4MDOI

Tags: 健身

All Comments

By John
at 2015-05-12T02:12

頭推!

By John
at 2015-05-13T21:06

頸推

By Harry
at 2015-05-17T18:51

謝謝水肥大!!

By Yedda
at 2015-05-20T08:50

真酷，感謝翻譯

By Sandy
at 2015-05-23T22:19

推推

By Puput
at 2015-05-24T21:34

謝謝lesfu開金口！疑？

By Damian
at 2015-05-29T05:29

推

By Xanthe
at 2015-05-31T17:02

這翻譯XDDDDD

By Susan
at 2015-06-02T16:02

期待下兩集

By Jacob
at 2015-06-02T18:38

我本來已經認命要自己聽原文，沒想到水肥大送佛送到

By Cara
at 2015-06-07T00:58

西，連翻譯都有了！爽等下兩集！

By Isabella
at 2015-06-08T15:24

推用心

By George
at 2015-06-11T01:03

謝水肥大可否順便附上原連結嗎找不到@@

By Edith
at 2015-06-11T12:21

不推不行啊

By Ethan
at 2015-06-15T09:19

追求痠痛的人好好想想吧，人家努力追求效率，你卻寧願
痠好幾天

By Edwina
at 2015-06-18T15:50

https://www.youtube.com/watch?v=aY-nEcCLBdE 原文

By Lauren
at 2015-06-23T11:06

X大感謝您

By Barb Cronin
at 2015-06-27T07:21

推~字幕充滿梗

By Candice
at 2015-07-02T02:53

感謝

By Charlotte
at 2015-07-03T11:41

太感謝了！

By Madame
at 2015-07-04T09:45

居然趁我上課標記我～感謝偉哉水肥哥～愛你喔！啾咪

By Genevieve
at 2015-07-09T01:15

水肥哥讚啦

By Jake
at 2015-07-13T14:16

推

By Frederica
at 2015-07-15T19:54

水肥哥必推

By John
at 2015-07-20T16:58

妳是不是應該拿個第一名回來報答我

By Dorothy
at 2015-07-25T03:50

感恩的心～感謝有你～～～

By Edward Lewis
at 2015-07-26T14:24

再來啊rrrrrrrrrrrrrrrrr

By Frederica
at 2015-07-29T10:15

推字幕好有耿阿XD

By Jessica
at 2015-08-01T10:10

太讚啦!

By Rebecca
at 2015-08-04T02:29

感謝水肥哥感恩的心感謝有您

By Kristin
at 2015-08-08T22:21

推

By Xanthe
at 2015-08-13T20:30

很棒獲益良多水肥大發揮影響力吧！

By Jacob
at 2015-08-17T17:39

讚~

By Margaret
at 2015-08-20T11:50

大推

By Jack
at 2015-08-22T11:20

推

By Hedwig
at 2015-08-26T05:33

lesfu的身材怎麼會是....小妞?

By Ophelia
at 2015-08-28T05:03

第二集咧(敲碗

By Genevieve
at 2015-08-30T10:02

To 樓樓上，我是女生無誤啊！（攤手

By Bethany
at 2015-08-30T15:48

太棒了~根本上課啊~~

By Zanna
at 2015-09-02T22:34

推真心感謝

By Catherine
at 2015-09-07T05:32

感謝分享

By Ina
at 2015-09-11T09:42

不愧是前媒體人翻譯翻的超時事台灣味

By Valerie
at 2015-09-11T13:48

推啊讚

By Ethan
at 2015-09-13T22:21

不推不行

By Ursula
at 2015-09-17T19:13

推

By Hamiltion
at 2015-09-19T03:29

超實用大推

By William
at 2015-09-19T21:52

有看有推

By Dorothy
at 2015-09-21T21:14

有看有推，推推推!

By Hazel
at 2015-09-23T01:22

後半段好專業阿...他講的是人話嗎= =

By Iris
at 2015-09-25T22:26

解惑了期待下一集

By Damian
at 2015-09-26T16:17

不可質疑你的lesfu

By Jack
at 2015-09-29T12:22

推

By Frederic
at 2015-10-01T17:22

先推

By Kelly
at 2015-10-03T12:24

感謝分享

By Dinah
at 2015-10-05T04:20

健力比健美力量只大一點點是指肌肉本身的力量嗎

By Brianna
at 2015-10-08T04:09

推，水肥哥！

By Skylar DavisLinda
at 2015-10-11T00:19

力量跟神經整合有關，不完全是肌肉問題

By Bethany
at 2015-10-12T20:48

他的說法是把神經系統也考慮進去也只大一些些嗎問的問題有
點怪應該也沒辦法把這些因素分開==

By Kumar
at 2015-10-15T13:47

感謝分享~~

By Franklin
at 2015-10-17T01:54

讚

By Isla
at 2015-10-18T06:53

期待下集！

By Delia
at 2015-10-21T09:36

ㄊㄨㄟ

By Susan
at 2015-10-21T23:17

請問瘦皮猴增肌.重量又做不重.體重的三分之二.是否能
從事健力訓練？

By Una
at 2015-10-23T08:06

請問...慢縮肌是甚麼...? QQ

By Madame
at 2015-10-26T21:46

推，感謝翻譯

By Regina
at 2015-10-27T12:19

推

By Emma
at 2015-10-29T04:58

水肥哥影片暴雷快陶阿~~~~

By Harry
at 2015-10-31T08:46

用心推^_^水肥大萬歲！

By Rachel
at 2015-11-05T06:29

有看有推，長知識。

By Carol
at 2015-11-06T14:28

讚！期待下一集

By Wallis
at 2015-11-06T17:56

太棒啦!!

By John
at 2015-11-08T22:03

還好還聽的懂XD~不過翻譯推推

By Lydia
at 2015-11-10T16:49

推國外的人做研究總是讓人興奮

By Puput
at 2015-11-11T16:09

一直練就對了吧!!

By Carolina Franco
at 2015-11-13T13:13

不推不行,水肥哥加油!

By Iris
at 2015-11-16T17:24

感謝翻譯!!

By Bennie
at 2015-11-20T06:19

推

By Dora
at 2015-11-23T11:16

獲益良多謝謝

By Carol
at 2015-11-27T02:25

推推~

By Damian
at 2015-11-27T05:55

多謝水肥哥

By Agatha
at 2015-12-01T10:56

這系列太讚了

By Tristan Cohan
at 2015-12-04T07:06

推推期待下集

By Annie
at 2015-12-06T03:49

簡直是佛心來的!!

By Ula
at 2015-12-09T17:09

有看有推，可以請教裡面提到實驗中健力式訓練一天要練70

By Candice
at 2015-12-11T21:16

分鐘同樣份量健美訓練只要 17 分鐘是什麻意思嗎?

By Aaliyah
at 2015-12-12T09:33

大感謝水肥大！我想請問水肥大，不曉得影片中博士的參與者
是怎樣的參與者，例如兩組都是健身菜鳥，還是運動員（資歷
？）。應該有控制其他條件吧，像是飲食、年齡等

By Sarah
at 2015-12-15T20:05

健力需要的祖間休息較長而且每組的volume會較健美低所以要

By Hedy
at 2015-12-18T15:38

達到跟健美一樣的訓練量需要比較多組這樣訓練時間會比較久

By Zenobia
at 2015-12-21T19:00

哇！好讚

By Lucy
at 2015-12-26T09:36

太感謝啦

By Doris
at 2015-12-30T13:29

To Punka 全是超過一年訓練經驗的

By Ophelia
at 2016-01-02T13:00

研究資料您可以參考博士的網站

By Jake
at 2016-01-06T03:52

http://www.lookgreatnaked.com/

By Daniel
at 2016-01-08T10:54

搜尋 bodybuilding vs powerlifting

By Joe
at 2016-01-10T15:49

推推

By Tracy
at 2016-01-12T14:48

以前就想問了 volume的質有限制嗎不然我拿很輕做很多組這
樣會有刺激嗎？

By Joseph
at 2016-01-16T01:08

強度有所謂的「甜蜜點」，要超過這強度才有用
我在力量訓練456 裡都有寫，先把它看完再問吧

By Kristin
at 2016-01-17T07:08

那水肥哥自己有在算訓練量volume？

By Necoo
at 2016-01-18T23:34

我都是先算好，然後套進訓練計畫裡，按著走完一輪
做完後看感覺如何，再決定是否要練多一點或少一點

By Skylar DavisLinda
at 2016-01-22T16:02

訓練量volume大概多少？可否舉例？

By Ursula
at 2016-01-25T09:18

硬舉的話，現在一次訓練大概都是保持在2000公斤左右

By Rebecca
at 2016-01-29T21:53

深蹲會多一點，臥推會再多一點點

By Doris
at 2016-02-01T22:08

這是單純說WORKSET的部份，WARMSET不在其中

By Lucy
at 2016-02-04T13:21

為何不做3000公斤？不是說volume越高越好？

By Olivia
at 2016-02-04T22:05

那你怎不說做3萬公斤？
這些數據要搭配訓練計畫看的

By Charlotte
at 2016-02-06T09:29

單問這個感覺跟問怎樣瘦最快一樣
很膚淺

By Poppy
at 2016-02-07T19:45

Volume高者就會勝出--你自己講的，很膚淺？

By Madame
at 2016-02-10T02:13

之前水肥哥不就說過volume建立在ㄧ定的強度上了嗎

By Charlie
at 2016-02-13T18:52

靠水肥哥的每篇文我可是一讀再讀怎麼沒印象真是慚愧

By Kelly
at 2016-02-14T19:53

那為何2000公斤就是在ㄧ定的強度上，3000公斤就不是？

By Freda
at 2016-02-17T12:38

絕對是3000000公斤！！身體負荷的了的話

By Sandy
at 2016-02-19T20:29

每個人的訓練量不同呀!你沒有極限的話要多少公斤都可以

By Selena
at 2016-02-23T20:13

所以水肥哥極限只能做到2000公斤？
假設有另一人可做到3000公斤，水肥哥必輸？

By Carol
at 2016-02-26T20:17

樓上到底想戰什麼啊?

By Steve
at 2016-02-27T01:15

以為是綜合格鬥！一拳1200磅！必贏？！

By Freda
at 2016-02-29T02:03

在幹嘛看不懂可是我笑了哈哈哈

By Caroline
at 2016-03-01T23:22

請教水肥大假設我本來都是健美式訓練我一樣可以

By Damian
at 2016-03-02T08:28

維持這個練法只是可以練五組其中兩組用低次數高重

By Hazel
at 2016-03-05T15:08

一方面維持肌肉肥大一方面提升肌肉的力量嗎

By William
at 2016-03-08T19:51

還是我應該在我的訓練週期中同個部位第一天用高次數

By Hamiltion
at 2016-03-08T21:24

過四五天一輪後變成低次數高強度的健力式訓練來提升
重量嗎?(假設我覺得該提升強度了)

By Bethany
at 2016-03-13T07:45

感謝水肥哥，獲益良多

By Emily
at 2016-03-14T16:13

to iloveyou9780

By Irma
at 2016-03-15T16:36

根據我手邊的資料，每天的訓練單純化
效果會比較好

By Emma
at 2016-03-18T17:48

就像人家常說的重訓和有氧不要混著做

By Kumar
at 2016-03-21T17:27

意思是差不多的
但實際的影響比例老實說也不大

By George
at 2016-03-24T19:57

除非你的目標是要成為頂尖運動員
不然不用計較那麼多

By Elma
at 2016-03-27T04:07

幹！是7910
抱歉把你明牌報錯 =_=

By Necoo
at 2016-03-30T00:41

感謝大大翻譯

By Todd Johnson
at 2016-03-31T16:53

不理會就對了,不知道想戰甚麼呵呵

By Sarah
at 2016-04-04T21:58

感謝水肥大大

By Oliver
at 2016-04-08T18:26

volume建立在ㄧ定的強度上那個"強度"到底該如何拿捏?

By Elma
at 2016-04-08T19:44

謝謝水肥哥的翻譯！！

By Edward Lewis
at 2016-04-10T12:51

問個問題所以如果為了提升volume 延長訓練時間也是可以嗎?
很多人都說訓練最好在一小時內結束這是有根據的嗎?

By Zenobia
at 2016-04-13T07:11

推

By Connor
at 2016-04-17T10:43

to inby 身體會有所謂的適應性
如果你長時間都是每天練四小時
身體自然就會習慣練四小時

By Connor
at 2016-04-17T21:37

但從效率論來說
一定是第一個小時效果最好
然後慢慢遞減

By Selena
at 2016-04-20T12:32

所以除非你一星期只能練一天
不然把後面兩小時省下來
明天再戰，效果會更好

By Mason
at 2016-04-24T20:42

to weidersin 只能自己慢慢試
但也有一些基本數據可參考

By Mason
at 2016-04-28T20:08

比如說肌肥大就是1rm的60%-80%

【影片】如何長大肌101：健力ｖｓ健美 - 健身

All Comments

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