力量训练总结

jacky

Strength training involves moving against resistance.

Anyone can strength train.

Strength train for 2 to 3.5 hours per week, distributed evenly.

Participate in a progressive warm up before strength training.

Your strength training routine should reflect your goals.

• For strength, try more heavy sets with fewer reps.
• For metabolic conditioning and endurance, try fewer moderate weight sets with higher reps.
• For hypertrophy, aim for more total reps, with moderate to heavy weights.
  

Think about movement choice.

• Focus on body part workouts if you are more interested in regional hypertrophy.
• Focus on complex, “movement plane” workouts if you are more interested in function, performance and strength.
  

Do the most taxing exercises first in your routine.

Vary your routine. The best program, as the saying goes, is the one you’re not currently doing.

Don’t forget about progression — otherwise, you probably won’t progress.

It’s virtually impossible to excel at strength training without good nutrition habits. No matter how awesome your routine is, if your nutrition is poor then you won’t make many gains.

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jacky

赛乐中国 发表于 2012-3-13 02:46