再生者健身日记 >Weak Point Training<

再生者

神行太保 发表于 18-2-2014 11:27 AM
你做single arm db row吗

我做2  arm 的。。。
还是不够重? 但太重肩膀会痛, 不敢再加了。
最后我还有做chins up, 头2个星期会痛, 但现在没rasa料。

KaySea

再生者 发表于 18-2-2014 10:03 AM
今早胸只感觉一点痛, 背部少少酸而已。。。。
那里出错??

Question of the day: I am not sore after every workout. Should I be?????

Question from www.JoeDonnellyfitness.com

Biggest misconception in fitness and bodybuilding is that if you aren't sore from your workout you didn't get a good workout. The truth is you shouldn't be sore after every lift and it is not good to be sore from every lift. The longer you train, the better your nutrition, supplementation, rest and recovery techniques are the less often you will be sore. If you are sore after every lift this is not a good sign. You need to rethink your nutrition, training split and recovery techniques to lessen cortisol levels and improve recovery. Thing that have become staples in my recovery techniques which have dramatically improved my performance and lean muscle gains are...

1) Foam rolling after every workout, entire body. On leg days I foam roll before bed as well.

2) Deep tissue massage. Time permitting I get deep tissue therapy massage twice a week. Removing knots, smoothing out muscle adhesion to create greater blood flow and allow muscle fascia to stretch and grow.

3) Cryo therapy. New recovery technique I have adopted. The majority of professional teams have their athletes doing this daily. 3-4 minutes in a chamber at -185 degress F. It is not as bad as it sounds and you feel amazing in the hours post cry therapy. It has cut my recovery time in half, improving my performance in the gym dramatically.

4) Ice and epsom salt baths: Two great methods to reduce muscle and joint soreness.

再生者

KaySea 发表于 18-2-2014 03:59 PM
Question of the day: I am not sore after every workout. Should I be?????

Question from www.JoeD ...

这文章我细读了两篇, 心中疑惑一扫而空。
不知道有没华文版的。。?

朵颜三卫

Question of the day: I am not sore after every workout. Should I be?????
每日一问：我每次锻炼后都不酸痛。这正常吗？

Question from www.JoeDonnellyfitness.com

Biggest misconception in fitness and bodybuilding is that
在健身和健美界的一大误区就是

if you aren't sore from your workout you didn't get a good workout.
如果你锻炼后没有酸痛感，那就不是好的锻炼。

The truth is you shouldn't be sore after every lift and it is not good to be sore from every lift.
事实上你不应该在每次举起就酸痛，每次举起就酸痛并不是一个好现像。

The longer you train, the better your nutrition, supplementation, rest and recovery techniques are the less often you will be sore.
当你长期训练，有良好的营养、辅助品、休息和复原方法。你应该更少酸痛感。
二月十九日更正
越长期的训练，越良好的营养、辅助品、休息和复原方法。你应该更少酸痛感。

If you are sore after every lift this is not a good sign.
如果你每一次举起都有酸痛感那不是一个好现像。

You need to rethink your nutrition, training split and recovery techniques to lessen cortisol levels and improve recovery.
你有必要重新考虑你的营养、训练间歇和复原方法来减少 cortisol levels** 和改善复原。

Thing that have become staples in my recovery techniques which have dramatically improved my performance and lean muscle gains are...
以下成为我固定的复原方式，它们有效的促进我的表现和肌肉的增长：

1) Foam rolling after every workout, entire body. On leg days I foam roll before bed as well.

2) Deep tissue massage. Time permitting I get deep tissue therapy massage twice a week. Removing knots, smoothing out muscle adhesion to create greater blood flow and allow muscle fascia to stretch and grow.

3) Cryo therapy. New recovery technique I have adopted. The majority of professional teams have their athletes doing this daily. 3-4 minutes in a chamber at -185 degress F. It is not as bad as it sounds and you feel amazing in the hours post cry therapy. It has cut my recovery time in half, improving my performance in the gym dramatically.

4) Ice and epsom salt baths: Two great methods to reduce muscle and joint soreness.






**A cortisol level is a blood test that measures the amount of cortisol, a steroid hormone produced by the adrenal gland.

再生者

18/2/14
Tue - Plyometric & Leg (Erin Stern)
Plyo Circuit (repeat 3 times; rest 60 seconds between exercises)&#160;
Line jumps: 10 reps&#160;
180 jumps: 5 reps (each side)&#160;
Tuck jumps: 10 reps&#160;
Depth jumps: 10 reps
Dynamic step-ups: 10 reps (each leg)
End circuit
Squat 5 X 10
Superset
Good Morning 3 X 10 + Calf Raise 3 X 20
后记: 这plan很有挑战性, 练得我汗流浹背, 衣湿得可扭出水来。。这是我出汗最多的一次。

再生者

Superset
Barbell wide grip curl+ BB close grip curl 4x10
Cable tricep press + Diamond palm push up 4x10
Dumbbell incline prone hammer curl+ Dumbbell curl 4x10

闪亮亮的水晶晶

再生者 发表于 14-2-2014 12:57 PM
痛的部位- hamstring

请问hamstring是哪个部分？

再生者

闪亮亮的水晶晶 发表于 21-2-2014 09:37 AM
请问hamstring是哪个部分？

大腿的后面。

再生者

自身评估
痛的部位= Bicep很痛, tricep, forearm小痛

小记：bicep力已提升了，重量加了, rep 8-10下。
然后我有个朋友有练过，他停了很久没练因为伤到腰，我好奇问那一个workout伤到?他
说是做Barbell biceps curl，咦? 奇怪练手会伤到腰。。。。。
原来他提太重，cheating伤到。

Terminator80

请问什么是 superset? 我还在学习着

再生者

Terminator80 发表于 21-2-2014 01:30 PM
请问什么是 superset? 我还在学习着

两样连着做。。。
Eg.  举了十下不要停再做另一个十下。。。 重复3-4set
每做完一set休息45秒。

再生者

Shoulder & Trap - DLB
Superset
Cable reverse flyes 1 X20 + Face pull 1 X 20
Cable reverse flyes + Face pull 4 X 10
Cable Lying upright row + Standing cable upright row 4 X 10
Single Arm Barbell Press + DB Lateral raise 4 X 10
Barbell front raise + Plate front raise A + Plate front raise B 4 X 10

Terminator80

再生者 发表于 21-2-2014 05:29 PM
两样连着做。。。
Eg.  举了十下不要停再做另一个十下。。。 重复3-4set
每做完一set休息45秒。

哦。。。原来如此。。super set 有什么功效？肌肉比较快大吗？还有一个叫 drop set 及 interval 什么的，怎样的及有什么功效？对不起，问你酱多问题

再生者

Terminator80 发表于 21-2-2014 07:03 PM
哦。。。原来如此。。super set 有什么功效？肌肉比较快大吗？还有一个叫 drop set 及 interval 什 ...

这里有讨论。。。 CLICK 这里。。。啦啦啦。。。

Terminator80

再生者 发表于 21-2-2014 07:17 PM
这里有讨论。。。 CLICK 这里。。。啦啦啦。。。

谢了。。。

再生者

自身评估
肩- 酸, 硬的感觉。

再生者

Warm up- Cable chest flyes 2x20
Barbell Incline Bench Press + Barbell Bent Over Row 1 X 30,20,10,5,5
Barbell Bench Press + Barbell Bent Over Row 1 X 5,5,10,20,30
Cable chest flyes 1x10, 1x8, 1x10
Chins up- 10,8,8

quan880801

Terminator80 发表于 21-2-2014 07:03 PM
哦。。。原来如此。。super set 有什么功效？肌肉比较快大吗？还有一个叫 drop set 及 interval 什 ...

shock muscle fibre..gaining muscle mass ..

再生者

Upper chest- 痛
Back- 小痛

再生者

Plyo Circuit (repeat 3 times; rest 60 seconds between exercises)
Line jumps: 10 reps
180 jumps: 5 reps (each side)
Tuck jumps: 10 reps
Depth jumps: 10 reps
Dynamic step-ups: 10 reps (each leg)
End circuit
Squat 5 X 10
Superset
Good Morning 3X 10 + Calf Raise 3 X 20

Superset
Reverse hyper-extensions: 3 X 15 + Leg extensions: 3 X 10