增肌速度超級慢？ - 健身
By Mason
at 2020-11-04T23:17
at 2020-11-04T23:17
Table of Contents
小弟從7月開始接觸重訓
一週6練推拉腿推拉腿
但是發現自己訓練量明明穩定提高 肌肉量
卻一直無法上升 每天會吃到140克以上蛋白質 而且也盡量吃多一點食物
臥推從20進步到65*10
深蹲80*5
硬舉90*5
每次去健身房都練1小時以上 只有多關節大重量會組間2分鐘以上 其他基本都練好練滿
結果3個多月肉量才加1.多公斤
脂肪掉3公斤
但一樣都新手期室友肉量加了3公斤以上
脂肪也是掉蠻多
https://i.imgur.com/iMvy8aC.jpg
回答一下問題
臥推我槓會碰胸才會往上推 身體也不會刻意拱腰 所以應該不會太不標準
熱量的部份 TDEE 2543 我甚至會刻意吃一點垃圾食物例如快樂肥宅水 炸雞快到3000
睡眠的部份感覺無解....太多考試
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健身
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