怎样才能长肌肉：增肌终极教程.docx

怎样才能长肌肉：增肌终极教程StrongLThe biggest muscle building mistake you can make is doing routines from muscle magazines. Most of those guys dont train naturally, are genetically gifted and never started training that way. Doing their routines wont make you build muscle fast.练肌肉的最大误区在于遵从健美杂志的日常训练规定。杂志上的那些人的训练并不自然，他们有着先天的优势，并且从来没用那种方式训练过。按照他们那一套来练习并不会让你迅速增肌。The average person needs a different approach. One that builds muscle fast and prevents physical & mental overtraining from doing too much, too soon. Heres how to build muscle: the definitive guide to building muscle.普通人需要另外的途径。另外一条能够迅速增肌也能避免身体和心理因为做的太多太快而被过度训练伤害的途径。下面就是“如何长肌肉：增肌的终极教程”。1. Get Stronger. More strength is more muscle. Get into strength training. I recommend weight training because it allows you to start light and add weight endlessly. Body-weight exercises work too. Start with an empty bar. Learn proper technique. Add weight each workout to keep pushing your body out of comfort zone.1.先变强壮。力量越大意味着肌肉越多。开始力量训练吧。我提倡负重练习，因为这可以让你由轻量开始然后不断的增加重量。体重训练也同样有效。从一根杠铃杆开始，学习一些正确的技巧，每次健身都增加一些重量，逼着自己走出自己的舒适圈。2. Use Free Weights. You can lift the heaviest weights using barbells. More weight is more stress, thus more muscle. Dumbbells are great for assistance exercises, but not for your main lifts. Stay away from machines.2.使用自由负重训练。你可以用杠铃来举起最大负重。重量越大刺激越大，也就意味着更多肌肉。哑铃是非常不错的辅助练习器械，但不适和用来主训练。请远离健身机器。Safe. Machines force you into fixed, unnatural movement patterns which can cause injuries. Free weights replicate natural motions.安全性。机器逼着你做一些固定的，不自然的动作。这些动作可能会造成身体伤害。自由负重训练重复的是自然的动作。Efficient. Free weights force you to control and balance the weight. This builds more muscle than machines, which balance the weight for you.高效性。自由负重训练迫使你控制重量并要掌控平衡。这比机器更好地增肌，因为机器已经帮你保证了平衡。Functional. Strength built on machines doesnt transfer to free weights or real life. No machine balances the weight for you in real life.功效性。使用机器训练获得的力量并不能转移到自由负重器械上或者现实生活中。现实生活中没有机器可以帮你控制平衡。Versatile. You can do hundreds of exercises with just 1 barbell. Saves a lot of money and space, especially if you want to build a home gym.多样性。只用一个哑铃你就可以做数百种练习。还可以节约金钱和空间，特别是当你想建立一个家庭健身房的时候。3. Do Compound Exercises. Isolation exercises are ok once youve built base strength & muscle mass. But if youre starting to build muscle, exercises that hit several muscles at the same time are better.3.做组合练习。如果你已经训练了基础力量以及肌肉质量，单一的训练还算不错，但如果你正准备增肌，同时刺激到多块肌肉的训练更好。No endless Biceps Curls - Pull-ups, Chin-ups & Barbell Rows不要做无休止的二头肌弯曲，改为手掌向外和手掌向内的引体向上，以及杠铃划船。Also no Triceps Kickbacks - Bench Press, Overhead Press, Dips也不用练习伸臂，改为卧推、举压，或者双杠臂曲伸。And definitely no Leg Extensions - Squats & Deadlifts当然也不要做腿屈伸，做些深蹲和硬拉。4. Train Your Legs. Squats work your whole body, theyre the most important exercise. Youll look totally different once you can Squat 300lbs. Thats a free weight Squat with hips coming lower than knees.训练腿部肌肉。深蹲对你的整个身体都由好处。这是最重要的训练。一旦能负重300磅深蹲，你一定已脱胎换骨了。这里说的是你的臀部低于膝关节的自由负重深蹲。All your muscles tense when doing Squats & Deadlifts. They work your body as 1 piece and let you lift heavy weights. Dont lose time with Biceps Curls. When you can Squat & Deadlift heavy weights, youll have bigger arms.当你做深蹲和硬拉时，所有的肌肉都被拉紧。这些动作使你的身体成为一个整体，可以让你应付大重量。不要在二头肌弯曲上面浪费时间了。如果你能负大重量进行深蹲和硬拉，你的手臂一定已经很粗。5. Do Full Body Workouts. Dont do those muscle magazine workouts. Body part splits with isolation exercises is fine once youve built a foundation. Thats once you can Squat 300lbs.5.做全身的训练。不要依照健美杂志的建议训练。当你已打下基础后，身体局部分离训练倒是不错，但那要你能负重300磅深蹲了才好。You cant Squat that much or never did Squats? Check StrongLifts 5x5. It takes 3 workouts per week of about 1hour each and includes compound exercises like Squats, Deadlifts, Bench Press, Barbell Rows, Overhead Press, Pull-ups, Dips, etc.你不能深蹲或者你从来就没做过深蹲？可以参考以下StrongLifts网站上的55项目。这个项目要求一个星期训练3次，包括一些组合练习比如深蹲、硬拉，卧推，杠铃划船，头上杠铃推举，引体向上，双杠臂曲伸等等。6 Get Recovery. Pro athletes workout 5-6 times per week. But they didnt start that way. They added workouts as they got stronger & bigger. Youll overtrain if you jump into their routines. As a beginner you need more recovery.6.保证恢复。专业的运动员一个星期训练5到6次。然而他们一开始并不那样做。他们变得魁梧和强壮后才增加训练强度。如果你想一步登天按他们得计划训练，你将会因过度训练而受伤。Rest. Muscles grow when you rest, not when you workout. Start with 3 full body workouts per week and focus on intensity, not gym time.休息。肌肉在你休息时生长，而不是在你训练时。刚开始的时候每周做3次全身训练，注重训练强度，而不是训练时间。Sleep. Growth hormone releases when you sleep, building muscle. Aim for 8 hours sleep. Nap post workout if your lifestyle allows.睡眠。促进肌肉生长的生长激素在你睡眠的时候释放。争取休息8小时。如果你的生活方式允许，健身后小睡一下。Drink Water. Avoids dehydration and helps muscle recovery. Drink 2 cups water with each meal, and sip water during your workout.喝水。这可以避免脱水还能帮助肌肉恢复。每顿饭喝两杯水，健身训练时也不时喝一点。Eat. Eat like a horse. Sleep like a baby. Grow like a weed. Your training is useless if you dont eat enough calories for recovery.吃。“象马一样猛吃，象婴儿一样贪睡，你就会象野草一样疯长”。如果你不补充足够热量已保证恢复，训练再多也是枉然的。7. Eat Whole Foods. Youll achieve a lower body fat, so the muscles youve built show better. And the vitamin & mineral content helps recovery. Stop eating food coming from a box. Eat whole foods 90% of the time. Check my StrongLifts Diet.7.吃天然食物。你身体脂肪含量将会降低，这样你的肌肉将更好看。含维生素和矿物质的食物有助你恢复。停止食用盒装食物，90的情况下吃天然食品。你可以查查StrongLifts网站上的食物栏目。Proteins. Meat, poultry, fish, eggs, milk, .蛋白质。肉类，禽类，鱼类，鸡蛋，牛奶Carbs. Brown rice, oats, whole grain pasta, quinoa, .碳水化合物。糙米，燕麦，全麦面食，藜麦Veggies. Spinach, broccoli, tomato, salad, carrot, .蔬菜。菠菜，花椰菜，西红柿，沙拉，胡萝卜Fruits. Banana, orange, apple, pineapple, peers, .水果。香蕉，橙，苹果，菠萝，梨子Fats. Olive oil, fish oil, real butter, nuts, flax seeds, .脂肪。橄榄油，鱼油，真黄油，坚果，亚麻籽，8. Eat More. Training is more important than diet for muscle building. But you do need to give your body the food it needs for optimal recovery. Most guys dont eat enough, you got to eat more to build muscle.8.吃多些。对增肌而言，训练比食物更重要。然而你必须吃足够的食物以使身体得到最好的恢复。大多数人都吃得不够，你应该多吃些以达到增肌效果。Eat Breakfast. Get calories from the first hour. Read how to build the habit of eating breakfast. Try these 7 breakfast recipes.吃早餐。早上起来第一个小时就补充能量。学学如何养成吃早餐得习惯，可以试试以下7条早餐食谱。Eat Post Workout. Get proteins and carbs post workout to help muscle recovery and replenish your energy stores.训练后加餐。训练后补充蛋白质和碳水化合物可以帮助肌肉恢复，重建能量储备。Eat Every 3 Hours. 6 meals/day. Gives your muscles a steady intake of protein, speeds up muscle repair & recovery, boosts your metabolism.每3小时吃一顿，每日6顿。稳定地给你的肌肉补充蛋白质，加快肌肉的修复和恢复，加速新陈代谢。Eat BW in lbs x 18kcal. Track your daily calorie intake using FitDay. You need at least your body-weight in lbs x 18kcal to maintain weight.按每磅体重摄入18千卡饮食。借助网站FitDay来帮助你纪录每日的热量。你需要至少为每磅体重摄入18千卡热量以保证体重。9. Gain Weight. Youll never look muscular weighing 140lbs at 6. No matter how much training you do. Check the guide on how to gain weight for skinny guys. Heres the most important part.9.增加重量。如果你只有140磅重，无论你如何努力训练，看上去也不会有肌肉感。去看看关于排骨仔如何增重的指南吧。下面就是其中最重要的部分。Eat Calorie Dense Foods. 100g raw spinach is 25kcals. But 100g raw rice is 380kcals. Eat pasta, oats, olive oil, mixed nuts, etc.吃高热量食物。100克的生菠菜含有25千卡热量，但是100克的大米却只含380千卡。吃些意大利面，燕麦粥，橄榄油，什锦坚果，等等。Get Stronger. Increase your Squat to at least 300lbs. Muscle size is directly related with strength gains. You got to get stronger to build muscle.增加力量。把你深蹲的负重加至至少300磅。肌肉大小直接与获得的力量大小有关。要想增肌，你必须先增加力量。Drink Whole Milk. If you dont bother gaining some fat, drink 1 gallon whole milk daily on top of your current food intake. You can gain 25lbs in 1 month if you combine this with 3 weekly Squat sessions.喝全脂牛奶。如果你不在意多摄入些脂肪，在你的每天的饮食中增加1加仑的全脂牛奶，并把它放在首要位置。如果你能将这与每周三次的深蹲练习结合起来，一个月内你将增重25磅。10. Get Protein. Proteins have the highest thermic effect. You need 1g protein per pound of body-weight daily to build & maintain muscle. Thats 160g of daily protein if you weigh 160lbs/72kg. Eat whole proteins with each meal.10.获取蛋白质。蛋白质有着最高的热效应。你每天需要摄入体重每磅1克的蛋白质以增加和保持肌肉。那就是说，如果你重160磅72公斤，你每天需要摄入160g蛋白质。Red Meat. Ground round, steaks, deer, buffalo, 红肉。瘦牛肉块，牛排，鹿肉，水牛肉，P