jem467健身日记 - 潜水中

jem467

steven92 发表于 10-9-2012 11:46 PM
Jem 大大，我开始练Gym了。我都是朋友教我程序和方法。练回来后我的肌肉痛，这是效果吗？疼痛代表什么？我现 ...

初期疼痛是避免不了的，因为你体内的细胞被拉扯破裂了，如果你真的不能顶，吃1粒PANADOL来减低痛楚。你的体重要走上好长的1段路，希望你的毅力能让你脱胎换骨。到时成功了，分享照片（有没有线条不重要先，但如果你能从47KG增到70-75KG，就非常成功了） 。

jem467

11/9/2012
天空看来要下大雨了，在工司品尝着白咔啡。下午又是练腿的1天，每次练完腿，整双脚都会发抖，算是尽完全力练了。大不大不是我所考虑的范围了，只要看起来是结实，筋出来，有明显的线条，算是达到我的目标了，加油的1天。

jem467

11/9/2012
分享1篇很好的文章（全英文）

'10 Trainning Techniques You Should Be Using'

1. Prioritize sequence
This simply means to place weak body parts at the beginning of your workout so that they may be trained when your energy is the highest. This will ensure that that area will get the most intensity applied to it without being too tired if you were to train it towards the end of your workout. For example: If you have weak calves, work them before thighs. If you have weak triceps, train them before biceps. One thing to keep in mind is to try to avoid training weak links to other muscles first. For example: Do not work shoulders or triceps before chest, and biceps before back. This will result in your arms being too tired to have an effective chest or back workout. Another factor to consider is to place weak points earlier in the week as well. If your training regimen calls for taking the weekends off, training weak areas will be more effective after a couple of rest days.

2. Increase frequency
Another popular, but sometimes abused, method is increasing the number of times a weak point is trained per week. This does not imply training that certain area every single day, but possibly every other day or three times per week. This method is usually reserved for smaller body parts such as calves, but it can be applied to larger areas with modification. For example: if your upper chest is lacking development, simply perform your regular chest workout early in the week prioritizing upper pecs and then later in the week designate a day to doing just a few extra sets for that area. This way you will not run the risk of overtraining with too much volume on both days. Again, try not to over do it. Normally an extra few sets per week is all you need for this method to be effective.

3. Pre exhaust
This tried and true principle is extremely useful for larger body parts that require numerous compound movements. Some trainees may not feel the bench press in their chest very much or they may not really work their thighs thoroughly with squats, instead they feel their hips, glutes, and hamstrings. Pre exhausting that area can solve these problems two-fold. One: performing leg extensions, for example, prior to squats or leg presses will force the actual quads to work harder. Two: you will create new nerve activity in that area you are targeting and strengthening the mind-muscle connection. You will be more in-tune to the specific area so as you go back to a more traditional regimen you will be better connected to that area. Some other examples include flyes before bench presses, dumbbell pullovers before pulls and rows, side laterals before overhead presses, and leg curls before stiff-legged deadlifts.

4. Compound sets
Compound sets are simply a type of superset where two sets for the same body part are performed back-to-back. This compound set can be performed with two different movements or with the same movement (this would be referred to as a strip set or drop set). For example: you could perform incline bench dumbbell curls and then immediately do a set of standing barbell curls. An example of a strip set is doing a set of leg extensions at a certain weight, then when you have reached failure take between 10 to 20 percent of the weight off and continue your set. This may go on for two or more sets until the muscle being worked is completely spent!

5. Staggered sets
This technique is great to use when time is not on your side, but will help with your conditioning as a side effect. A staggered set means just that; you stagger in a weak point movement while you are supposed to be resting during a normal workout. Let’s say you are working chest and you want to bring up the development of your calves. After doing a set for chest, instead of resting, throw in a set of calves in between. By the time your chest workout is complete you will have done a good number of sets for calves all the while spending no more time in the gym.

6. Heavy reps
Sometimes you just need to pile on the weight and punish that weak point. Load the bar with more weight than you are accustomed to and go down to 4, 3 or even two reps on some sets. Sometimes a weak point needs to feel a heavy load to bust through a plateau. Of course you want to perform these reps with utmost form and safety. Heavy reps will do little for muscle mass gain, but the strength side effect will enable you to lift heavier when you return to your normal routine.

7. High reps
Maybe that pesky weak point needs to be pummeled with some high reps; not just 15, 20, or 25 reps, but more like 40, 50, or more! This is especially effective for lower body training as legs can sometimes be made of those stubborn slow twitch fibers. Also, this technique gives you the opportunity to create those strong nerve innervations and develop more of the mind-to-muscle connection. Try doing a few sets of 30 reps or so at the end of a normal routine. For example: for calves do your regular routine and then jump on a leg press machine and rep out. Using a machine (specifically one where you sit) will ensure you will not have any balance issues. If you find yourself getting tired in the middle of your set rest in the bottom position for a count of five or ten and then continue. Try to focus on the burn and blast through those plateaus!

8. Partials
Powerlifters often utilize partials in there training to bust through plateaus and move upwards with their loads. Bodybuilders can benefit from this technique as well. Simply put, a partial is continuing part of the movement after you have reached failure on the full range of motion. This partial movement can be performed at the bottom, top, or middle of the movement. Some are easier than others, so the type of movement will sometime dictate where to perform the partial. A leg press partial usually is done near the top of the movement. After you have reached absolute muscular failure with full range reps, do a few half rep partials from about half way down and then press back to contraction. Find where the partial can be performed with safety for each movement after you have reached failure with full reps.

9. Holds
Do you want to look weird in the gym? Try doing holds and see how many odd looks you get. A hold is a great way to condition the body for greater loads. It is a sneaky way to get a muscle group to adapt to a new weight without actually moving the weight. For example: for squat holds load the bar with more weight than you can actually rep with, maybe enough for a one rep max. Take the weight off of the rack, step back, and then get into the starting squat position with your legs slightly bent. Keep your body tight and let it feel the heavy load and hold it for a count of 10, 20, or 30 seconds. Increase the amount of time each session until you reach 30 seconds and then add weight the next time. This sends a message to the central nervous system that you intend to rep with this weight one day. In other words, you are just letting your body feel a heavy load so it may adapt somewhat. One word of caution; do not lock out your joints on any hold. Keep your joints slightly bent so the muscle will bear the load

10. Do your research

steven92

jem467 发表于 11-9-2012 12:16 PM
初期疼痛是避免不了的，因为你体内的细胞被拉扯破裂了，如果你真的不能顶，吃1粒PANADOL来减低痛楚。你的 ...

那我需不需要吃些protien来增快？

jem467

steven92 发表于 11-9-2012 03:01 PM
那我需不需要吃些protien来增快？

暂时不需要。先吃多些瘦肉，菜，鸡蛋（抱刮蛋黄，1天2-3粒够了），黄豆，饭（能的话糙米饭，办不到就白饭）。早餐多量，中餐要多量，晚餐就适量，另2-3餐就少量 （1共5-6餐）准备多些糖果（健身时） 。

steven92

jem467 发表于 11-9-2012 05:21 PM
暂时不需要。先吃多些瘦肉，菜，鸡蛋（抱刮蛋黄，1天2-3粒够了），黄豆，饭（能的话糙米饭，办不到就白饭 ...

刚刚健身回来，有人讲我有shape鸟，就是不会长肉。。

jem467

steven92 发表于 11-9-2012 05:24 PM
刚刚健身回来，有人讲我有shape鸟，就是不会长肉。。

经得起人讲才能激发斗志。你需要很长的时间来走，不放弃终会改变的。（如果允许的话，吃FISH OIL，还有喝全脂牛奶+香蕉）

adipigpig

http://nutritionpro.com.my/kre-a ... e-120-capsules.html

这个是不是你有拿来卖（分享）的kre-allkanly？好像和labrada合办了

jem467

adipigpig 发表于 11-9-2012 06:17 PM
http://nutritionpro.com.my/kre-alkalyn-creatine-concentrate-120-capsules.html

这个是不是你有拿来卖 ...

kre-alkalyn是1种以alkalyn为主的creatine,但也有很多不同的牌子。而且我很久没带进来了。labrada也是有kre-alkalyn,你可以尝试去你放的网站订购。

steven92

jem467 发表于 11-9-2012 06:06 PM
经得起人讲才能激发斗志。你需要很长的时间来走，不放弃终会改变的。（如果允许的话，吃FISH OIL，还有喝 ...

我现在每天临睡都吃2片面包+牛油+花生酱。现在还+subway，希望会肥。

adipigpig

jem467 发表于 11-9-2012 07:05 PM
kre-alkalyn是1种以alkalyn为主的creatine,但也有很多不同的牌子。而且我很久没带进来了。labrada也是有k ...

但比较的话，你会推介哪一个牌子？

Kaeser

我的手和肩膀有点了
现在我的肚子和胸最烦恼
@@
左右两侧有轮胎@@

要做cardio，啊？
我完全没做cardio的人来的
我的环境做不到@@

我早餐麦片/Banana/买面包+花生酱/HL/选3个的

午餐没吃饭
鸡胸，牛肉，菜6力煎蛋

晚餐和午餐差不多吧

我喝elite wheyprotein
前后一次

我的照片我拍给你看明天上载
希望可以交流交流指点指点

jem467

Kaeser 发表于 11-9-2012 11:38 PM
我的手和肩膀有点了
现在我的肚子和胸最烦恼
@@

‘6粒煎蛋’？？ 会不会过甚了？

LewisHope

大大，我从前对健身了解不深，又或者想减肥、减肚腩，以cardio为主从去年的73kg体重变成今天的63kg，如左边个人profile图...我是DIY的，最近想要bulk，能否指点一下饮食方面的做法？DIY 为主的做得到bulk吗？

jem467

12/9/2012
今天练完背部和3头肌，到家吃了1小块的巧克力，感觉真好
现在的练习部位都是1天2个部位，所以不会做很多组（大约5-6组），因为也不是朝健美先生的路线走，都尽量把练习时间在40分钟到1小时里完成。加油

星期一 胸和肩膀
星期二 大腿和小腿
星期三 背和3头肌
星期四 2头肌和胸
星期五 大腿和小腿
星期六 背，2和3头肌

steven92

Jem，我要练下半身。有什么可以练的？屁股+大腿+小腿。跳绳能？

jem467

LewisHope 发表于 12-9-2012 06:20 PM
大大，我从前对健身了解不深，又或者想减肥、减肚腩，以cardio为主从去年的73kg体重变成今天的63kg，如左边 ...

别叫我大大，虽然我年纪比你大。。。真的要BULK，你先用全脂牛奶+ 香蕉的方法试看看，然后零食以CHEESE为主。肚腩方面，如果你不强求6块肌，基本上我说的L-shape on parallel bars + 深蹲锻炼，肯定可以减肚腩和结实。

jem467

steven92 发表于 12-9-2012 09:23 PM
Jem，我要练下半身。有什么可以练的？屁股+大腿+小腿。跳绳能？

至于下半身，你可以请问简，他的腿所向无敌，我只是结实但不是很大那类型。

LewisHope

jem467 发表于 12-9-2012 09:30 PM
别叫我大大，虽然我年纪比你大。。。真的要BULK，你先用全脂牛奶+ 香蕉的方法试看看，然后零食以CHEE ...

谁比较老还很难说, 嘿！其实我算看得到六块肌也没肚腩了，只是老是除不了那腹部左右两块love handle...有时就是很矛盾，bulk的话怕腹肌不见，裤子又要再改回大件一点，烦！从前努力也泡汤，哈！看来要更勤力锻炼了...两个月之前我已经一星期两三天吃五粒蛋白，差不多每天喝豆奶吃面包，其他两餐正常的家常便饭，肚子饿就吃，体重升回1kg多了...无论如何，谢谢您的指导！

jem467

LewisHope 发表于 12-9-2012 11:13 PM
谁比较老还很难说, 嘿！其实我算看得到六块肌也没肚腩了，只是老是除不了那腹部左右两块love handle...有 ...

看你本身要的是什么（是时候你要做个决定在朝向那个目标进步）。其实如果你的肩膀，胸，3头肌都练到1定的厚度，就算CUT起来也不会看了很明显的小很多。