感謝偉大的教授群
Brad Schoenfeld, James Fisher, Jozo Grgic, Cody Haun, Eric Helms, Stuart Phillips, James Steele, Andrew Vigotsky
肌肉成長、肌肉肥大相關的文獻是越來越詳盡,感謝教授們無私的奉獻,幫助大家走捷徑,很建議大家去把原文讀一讀,絕對會讓已有的知識重新整理一遍。
✅此篇是翻譯原文的Table 1
現在真的很推薦週期化的訓練,鎖定目標後,將不同的訓練法則用於不同的週期,以肌肥大為例,目前研究指出各個強度區間均有效,所以不倫幾RM都可以執行,並且用週期化的方式去跑課表,最後也要持續漸進式的加重、加訓練量。
✅最後最後想說的是
練就對了,但要練對🔥
#肌肥大 #長肌肉 #訓練強度 #訓練組數 #訓練法 #我是運動營養師 #教練 #營養師 #花一分鐘認識身體 #periodization #training #muscle #hypertrophy #dietitian #sportscience #workout #mensphysique #coach
Reference:
Resistance Training Recommendations to Maximize Muscle Hypertrophy in an Athletic Population: Position Stand of the IUSCA. International Journal of Strength and Conditioning
同時也有294部Youtube影片,追蹤數超過315萬的網紅Jordan Yeoh Fitness,也在其Youtube影片中提到,▷Connect with Me Instagram: https://www.instagram.com/jordanyeohfitness Facebook: http://facebook.com/jordanyeohfitness How I Build My Body: https://b...
「hypertrophy workout」的推薦目錄:
- 關於hypertrophy workout 在 熱愛運動科學的營養師:謝朝傑 Facebook 的最讚貼文
- 關於hypertrophy workout 在 Restsol Facebook 的最佳貼文
- 關於hypertrophy workout 在 熱愛運動科學的營養師:謝朝傑 Facebook 的最佳解答
- 關於hypertrophy workout 在 Jordan Yeoh Fitness Youtube 的最讚貼文
- 關於hypertrophy workout 在 MPWeekly明周 Youtube 的最佳解答
- 關於hypertrophy workout 在 Jordan Yeoh Fitness Youtube 的最佳解答
- 關於hypertrophy workout 在 Hypertrophy Specific Training (HST) Workout Program 的評價
hypertrophy workout 在 Restsol Facebook 的最佳貼文
👊【我不要掉肌肉QQ】👊
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目前因為疫情,第三級警戒也持續了快一個月了🥲...健身房幾乎全面關閉,居家訓練強度又不夠,也沒有那個feel,不知道還需要忍耐多久,才能恢復呀,再來大家最關心的就是,乾‼️我的肌肉會不會掉?
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這應該是很多人在疫情期間非常在意的事情🤔,然而其實研究顯示,2-3週內肌肉量是不會掉的,但3~8週之後肌肉可能就會有減少的跡象了(還是要看基因)
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👉🏻但其實長期下來,短期的訓練還是能夠馬上長回來的💪
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⭐維持肌肉
通常2-3週內肌肉量💪是不會掉的,但在外觀上看的出來是因為,肝醣的流失帶走了水份💧,所以肌肉才會整體看起來變小了,不過一旦您恢復訓練,失去的肝醣和水分會很快補充回來
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⭐掉肌肉
通常3-8週之後就會開始流失肌肉😢,但其實也不用擔心,有研究顯示,以前訓練過後所產生的肌核細胞並不會消失💪,只要透過短期的訓練,即可回復,就不需要去產生新核這樣的過程🌝
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💥總結:就是大家不要擔心啦🌝,就是趁這次疫情好好休息,下禮拜會發健人疫情在家能做甚麼喔~大家留意一下~這研究其實也就只是研究而已,會對於每個人都有所不同🤔,所以大家還是不要得失心太重啦,開心就好~
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相關論文:Myonuclei acquired by overload exercise precede hypertrophy and are not lost on detraining by J.C.
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#RESTSOL #健身 #RESTSOL健身 #fitnness #睿獸 #睿獸教學 #健身房 #增肌 #減脂 #增肌減脂 #workout #重量訓練 #恐龍 #健身教學 #健身新手 #啞鈴 #健身訓練 #運動 #重訓 #肌力訓練 #深蹲 #胸部 #胸肌 #伏地挺身 #居家訓練 #疫情 #徒手訓練 #肌肉
hypertrophy workout 在 熱愛運動科學的營養師:謝朝傑 Facebook 的最佳解答
今天朋友帶了一條龍戰隊的腰帶來秀
雖然今天不是練背 背都沒充血
但一定要致敬一下龍哥才行
於是就有了這張照片😆
腰帶 @long_ifbbpro
健友 @morty86816
攝影 @ariel.eat_fit
場地 @wofitness_official
#龍戰隊 #健體 #努力追上大神 #偶像 #今天練胸肩 #mensphysique #bodygoals #bodybuilder #dietitian #gym #gymlife #workout #back #sportsmodel #strength #hypertrophy
hypertrophy workout 在 Jordan Yeoh Fitness Youtube 的最讚貼文
▷Connect with Me
Instagram: https://www.instagram.com/jordanyeohfitness
Facebook: http://facebook.com/jordanyeohfitness
How I Build My Body: https://bit.ly/trainwithjordanapp
Physique Disclaimer: Throughout my fitness journey. I did not achieve this physique by doing these exercises alone. This video is specially made for those who can't go to the gym or do not have any gym equipment at home to get started in training and engaging their muscles. Speaking about Muscle Hypertrophy, imo it is still better to train with Dumbbells and Barbells (soon I will be posting a series of follow-along dumbbell workouts so please subscribe). Bodyweight at home might not be the best for growth but hey, done is better than none. Get it done first! My coaching program: https://bit.ly/trainwithjordanapp
Video disclaimer:
The exercises and workouts provided in this video are for educational purposes only and are not to be interpreted as a recommendation for a specific treatment plan, product, or course of action.
Before beginning this or any exercise program, please consult a physician for appropriate exercise prescription and safety precautions.
The exercise instruction and advice presented are in no way intended as a substitute for medical consultation.
As with any exercise program, if at any point during your workout you begin to feel faint, dizzy, or have physical discomfort, you should stop immediately and consult a physician.
Tracks: Epidemic Sound https://www.epidemicsound.com/
#Shorts #fitness #workout #weightloss
![post-title](https://i.ytimg.com/vi/8ptCLCnehJ8/hqdefault.jpg)
hypertrophy workout 在 MPWeekly明周 Youtube 的最佳解答
告別炎夏,天氣變得乾燥清爽,身上的 #濕疹 卻開始發作,痛可忍,癢不能忍,忍無可忍搲傷了,皮膚發炎濕疹更嚴重,坊間有不少濕疹偏方,藝人劉小慧網上力推自製蛋黃油,有說紫雲膏非常見效,老人家教落,芫荽煲水沖身即時止痕癢,這些方法真的能醫濕疹嗎?為什麼一轉季濕疹就會發作?中醫師黃霏莉教你妙用古方「#澡豆 」。全文:https://bit.ly/36dl3HD
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hypertrophy workout 在 Jordan Yeoh Fitness Youtube 的最佳解答
Get ready to get your Chest & Triceps on fire! This is a full workout session that trains the Chest including the upper and lower area, Front Delts & Triceps as secondary muscles, and Abs.
Get physically and mentally ready! Hit Play, and GO! Your body will thank you!
▷Connect with Me
Instagram: https://www.instagram.com/jordanyeohfitness
Facebook: http://facebook.com/jordanyeohfitness
How I Build My Body: https://ironmastery.com
Physique Disclaimer: Throughout my fitness journey. I did not achieve this physique by doing these exercises alone. This video is specially made for those who can't go to the gym or do not have any gym equipment at home to get started in training and engaging their muscles. Speaking about Muscle Hypertrophy, imo it is still better to train with Dumbbells and Barbells (soon I will be posting a series of follow-along dumbbell workouts so please subscribe). Bodyweight at home might not be the best for growth but hey, done is better than none. Get it done first! My coaching program: https://ironmastery.com
Video disclaimer:
The exercises and workouts provided in this video are for educational purposes only and are not to be interpreted as a recommendation for a specific treatment plan, product, or course of action.
Before beginning this or any exercise program, please consult a physician for appropriate exercise prescription and safety precautions.
The exercise instruction and advice presented are in no way intended as a substitute for medical consultation.
As with any exercise program, if at any point during your workout you begin to feel faint, dizzy, or have physical discomfort, you should stop immediately and consult a physician.
Tracks: Epidemic Sound https://www.epidemicsound.com/
#TrainWithJordan #JYtraining #IronMastery
![post-title](https://i.ytimg.com/vi/m1n7GTKogjM/hqdefault.jpg)
hypertrophy workout 在 Hypertrophy Specific Training (HST) Workout Program 的推薦與評價
Aug 21, 2020 - The term HST stands for Hypertrophy-Specific Training. Majority of workout programs that we are seeing nowadays are not based on the science ... ... <看更多>