增肌训练计划制定

jacky

Design a Muscle Hypertrophy Training ProgramD.I.Y Muscle Building ProgramTo design your own muscle hypertrophy training program you first need to understand a few basic concepts. First, we explain the theory and then we'll show you how to design your own hypertrophy program.
When designing a muscle hypertrophy training program there are a few basic things to consider. Unlike strength training, the goal is not to lift the heaviest weight you can. Instead the focus is on ensuring that you adequately fatigue the appropriate muscle and muscle fibers.
Two key phrases here to consider are 'appropriate muscle' and 'adequately fatigue'.
Appropriate muscle refers to the specific muscle that you are trying to target. For example if you want to get a bigger a chest, you need to adequately fatigue your chest muscle fibers. Its sound simple but so many people get it wrong. If you were to perform chest exercises like bench press but you fatigue more in the shoulders and triceps than you are unlikely to stimulate the chest enough to get the desired result. Essentially you have to be hitting the right muscle (or muscle group) during muscle hypertrophy training for you to maximise your muscle growth returns.
My single biggest tip ever for hypertrophy training is to identify which muscle (or muscle group) you are trying to target and emphasis the activation of that muscle throughout the exercise. You are much better off to reduce the weight a little and ensure you're using good technique to adequately fatigue the right muscle as opposed to just lifting heavy and recruiting other synergist muscles to help perform the lift. Using synergist (assisting) muscles to help perform a lift is better reserved for strength and sport specific training.
It is generally accepted across the research that higher training volumes are associated with increases in muscle size, however in regards to hypertrophy training, remember it's not about how much weight you can lift, it's about getting enough muscle fiber fatigue.
One important factor that distinguishes hypertrophy training programs from other forms of training is the shortened recovery time between sets. In you are trying to build muscle your goal is to have a rest period of less than 90 seconds such that the muscle group has not had enough time for full recovery before you start the next set.
To adequately fatigue a muscle to stimulate hypertrophy research suggests you apply the following training principles to design your program.

Training Volume	<10% increase in total training volume from previous training session
Number of exercises	2 - 4 exercises per target muscle
Load	Weight equal to that which produces full muscle fatigue between 6 and 15 repetitions. Or 67-85% 1RM
Goal Repetitions	6 - 15
Sets	3 - 6 (per exercise)
Recovery	30 - 90 seconds (between sets)
Rest period (before training that muscle again)	Minimum 2 days rest Maximum 4 days rest *Eccentric training is the exception to the rule and may need up to 10 days rest.

One method that allows intermediate to advanced athletes to maximise the benefits of hypertrophy training is the use of split programs. A split routine may seem to violate the recommended guidelines for recovery, but grouping exercises that train a portion of the body (eg upper body) or certain muscle areas (eg chest, shoulders and triceps) gives the trained athlete an opportunity to adequately recover between similar training sessions. Some example split routines are shown below to help demonstrate how you can increase your weekly training volume whilst maximising muscle recovery time and muscle growth. As a general rule athletes new to the gym are best to use a 2 day split program, as you become more advanced you can progress to 3 or 4 day split routine depending on your training goals. Example 2 and 3 day split routines

Training day	Body parts / muscle groups trained	Sun	Mon	Tues	Wed	Thurs	Fri	Sat	Resulting training frequency
Day 1 Day 2	Lower body Upper Body	Rest	Lower body	Upper body	Rest	Lower body	Upper body	Rest	4 x Week
Day 1 Day 2 Day 3	Chest, shoulders and triceps Lower body Back and Biceps	Rest	Chest, Shoulders and Triceps	Lower body	Back and Biceps	Rest	Chest , shoulders and Biceps	Lower body	5-6 x week*
Day 1 Day 2 Day 3	Chest and Back Lower body Shoulders and Arms	Chest and back	Lower body	Shoulders and arms	Rest	Chest and Back	Lower body	Shoulders and arms	5-6 x week*

[size=-1]*Frequency varies depending on the day of the week that is the first training day
Using the tables above in combination with the rest of the information discussed in this chapter (articles below) you should be able to design your own muscle building program. Remember focus on the muscle not on the weight and regardless of which exercise you do you will be fine. Enjoy!


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