胸部肌肥大訓練問題-->討鞭 - 健身
By Emma
at 2016-01-13T16:56
at 2016-01-13T16:56
Table of Contents
請教各位巨巨，我從08月練到現在半年了，
感覺所有的肌群都有明顯的提升，
唯獨覺得胸型肌肉量與力量沒有特別明顯的進步，
練的菜單:
1.繩索飛鳥(熱身)15RM*4
2.史密斯上胸臥推8-10RM*4
3.machine press 8-10RM*4
4.啞鈴上胸8-10RM*4
我體重85KG 身高185CM
練的時候總覺得胸部的感受度不夠，
總覺得胸部沒酸到三頭或者肩膀先痠了。
請問有什麼方法可以改善??
另外一提有巨巨大大說15RM+力竭也可以達到肌肥大效果。
那是不是都做15RM+達到力竭就可以肌肥大加上修線條??
飲食上:
每天的蛋白質量大概140g
早上早餐ON乳清+牛奶+鰻頭+雙蛋
中餐 蔬菜+糙米飯+雞胸肉
下午 燕麥片+牛奶
晚餐 蔬菜+糙米飯
訓練後 ON 乳清+雞胸肉
附上2張對照表給巨巨們傷眼一下.......
8月剛開始照片....
http://imgur.com/77TSeVK
1月初照片.....
http://imgur.com/mLauEWu
討鞭了!!!!
--
感覺所有的肌群都有明顯的提升，
唯獨覺得胸型肌肉量與力量沒有特別明顯的進步，
練的菜單:
1.繩索飛鳥(熱身)15RM*4
2.史密斯上胸臥推8-10RM*4
3.machine press 8-10RM*4
4.啞鈴上胸8-10RM*4
我體重85KG 身高185CM
練的時候總覺得胸部的感受度不夠，
總覺得胸部沒酸到三頭或者肩膀先痠了。
請問有什麼方法可以改善??
另外一提有巨巨大大說15RM+力竭也可以達到肌肥大效果。
那是不是都做15RM+達到力竭就可以肌肥大加上修線條??
飲食上:
每天的蛋白質量大概140g
早上早餐ON乳清+牛奶+鰻頭+雙蛋
中餐 蔬菜+糙米飯+雞胸肉
下午 燕麥片+牛奶
晚餐 蔬菜+糙米飯
訓練後 ON 乳清+雞胸肉
附上2張對照表給巨巨們傷眼一下.......
8月剛開始照片....
http://imgur.com/77TSeVK
1月初照片.....
http://imgur.com/mLauEWu
討鞭了!!!!
--
Tags:
健身
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