力量训练牛逼表格

jacky

The chart below shows approximately what types of reps, sets, and other variables might help you meet specific goals.

Goal 目标	Exercise type 运动类型	Intensity 强度	Set duration 组间休息	Volume 运动量	Rep speed 速度	Rest 休息
Max strength 最大力量	Complex, multi-joint, “movement plane” 复合的、多关机的运动	80-100% 1RM	Short (1-5 reps)	Lower	Medium-fast	Long: 3-5 min
Power 爆发力	Complex, multi-joint, “movement plane” 复合的、多关节的运动	70-100% 1RM	Short (1-5 reps)	Lower	Fast	Long: 3-6 min
Muscle mass gain (hypertrophy) 增肌 （肌肉肥大）	Complex, multi-joint, “movement plane” or targeted, body part isolation 复合的、多关节的运动或针对性的、独立的身体部位的锻炼	60-80% 1RM	Medium (6-12 reps)	Higher	Medium	Medium: 30 sec to 2 min
Endurance (for sport or rehab) 肌肉耐力 （运动专项或康复）	Complex, multi-joint, “movement plane” or targeted, body part isolation 复合的、多关节的运动或针对性的、独立的身体部位 的锻炼。	40-60% 1RM	Longer (12-15 reps or more)	Higher	Medium	Short: 20 sec to 2 min

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