大重量 vs 多次數],二者的交替頻率? - 健身
By Kristin
at 2021-08-27T06:31
at 2021-08-27T06:31
Table of Contents
好
這一個月來,回歸健身房的巨巨已經滿地都是了。
是時候把重量往上加了!
弱叔我以前的訓練節奏是有二種:
大重量=5-8下力竭
多次數=12-15下力竭
解封以後因為要讓身體習慣,所以只有做多次數的訓練,現在想要
把大重量的訓練加回來時,突然想到一個問題:
這二種方式的交替頻率,應該怎麼規劃比較有利於增肌呢?
弱叔採用[推/拉/腿/休]這樣練三休一的課表。
好比說
這個月都做多次數,下個月改做大重量,然後依次交替。
這次訓練做多次數,下次練改做大重量,然後依次交替。
同一天同一個動作,前二組做大重量,後二組做多次數。
.....
有各種不同的交替訓練的節奏,應該要怎樣分配,對[增肌]比較好呢?
還是說其實沒差別,都有練到就可以了...
弱叔目前175/72,肉量34體脂18,臥推70公斤x12下可做3組。
然後現在是增肌期,希望肉量可以增加到37-38。
謝謝巨巨!
--
Tags:
健身
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