发布时间 : 星期三 文章健身更新完毕开始阅读8e8187290066f5335a81215a
这会刺激你身体绝大部分的肌肉纤维组织。而你的身体则通过增加肌肉纤维的大小来对这种刺激作出反应。
In the past, I used mostly machines. I was always told that free weights were a waste of time, and machines were much safer and more effective. Boy, was I mislead!
在过去，我用过几乎所有的器械。可是别人总告诉我负重训练只是浪费时间，其它的器械会更安全和更有效。但是我却被误导了。 Most machines are a waste of time for us. 许多器械对我们来说只是浪费时间。
Machines limit your development, because they help to support the weight. 器械会限制你的发展，因为他们帮助你支持重量。
On the other hand, free weights make you support the weight along the entire path of the movement, which helps to stimulate more muscle fibers while also strengthening smaller and/or weaker muscles.
另一方面，负重训练使你在整个运动过程中支持重量，这样有助于刺激更多肌肉纤维，同时也可以增强小块和不发达的肌肉。
If your smaller supporting muscles are weak, your larger muscles won't grow. To build size and strength quickly, natural bodybuilders and professional athletes don't use machines — they use free weights almost exclusively!
如果你的小块支撑肌肉薄弱的话，那么你的更大块的肌肉就难以形成。为了更快的增大肌肉面积和力量，专业的运动员们都不使用器械---他们几乎无一例外的利用负重训练。 Ryan gained over 14 pounds of muscle while adding 2 inches to chest 瑞安增加了14磅肌肉，同时胸肌增大了2英寸。 158lbs 158磅 175lbs 175磅
\whole 12 without stopping half way.
我非常享受过去的12周。让我自豪的是，在这12周里我没有半途而废。
I am really happy with my gains and my results have convinced me that what Anthony says is correct and well founded.
对于取得的成果我非常高兴，这也让我相信了安东尼所说的是正确的并且是有道理的。
I have taken my after photos now and surprised myself when i compared it to my before shot. I mean i noticed myself in the mirror but both those photos side by side really show you where you have come from!\
当我把现在的照片和之前拍的照片对比时，自己都感到很惊奇。我的意思是，我发现了镜中自己的变化，如果把两张照片并排对比那就更一目了然了。
Myth #3: You Can Gain Muscle Without Eating More Calories!
讹传3： 你可以不吃任何含卡路里高的食物来获得肌肉
Throughout my attempts to gain weight, I had always been very afraid of gaining fat. Being naturally thin, I did not want to get fat — I just wanted to gain more muscle. So, I focused on low calorie diets, low fat foods, did my aerobic exercise and did everything I was supposed to do to keep my body fat low.
在我尝试增重的过程中，我一直十分担心变胖。由于天生就瘦，所以我不想变胖---我只是想要更多的肌肉。因此，我只吃低卡路里的食物，做有氧运动和一切我认为能降低身体脂肪的事情。
Unfortunately, what I did not know was that this type of dieting and training was also keeping me from gaining muscle! (Boy, was I in shock.)
不幸的是，我并不知道这种类型的饮食和训练同样使我无法获得肌肉。 Training to lose fat requires different methods than training to gain muscle. 减肥锻炼的要求和增肌锻炼的要求是不一样的。
Losing fat involves eating a low-calorie diet, while building muscle requires a higher
calorie diet. This is a point that most hardgainers don't realize — Because gaining weight for hardgainers is extremely difficult, the only way you will get bigger is to shock your body into growth. You do this by...
减肥的话，要吃低热量的食物，然而，增肌则要求吃热量含量更高的食物。这是大多瘦个子没有意识到的一点---因为增重对瘦个子来说极其困难，唯一能让你增重的方法就是使你的身体爆发增长。
1. Eating a lot of calories 1. 吃许多高热量食物
2. Training with free weights.
2. 做负重练习
Right? (Sure, but it must done in a proper way. And it's not what you think!) 这样做就对了吗？（是的，但是这必须以适当的方式进行。并不是你想象的那样） You must shock your body into growth — the right way. 你必须让自己的身体爆发增长---以正确的方式
The first shock is by eating more calories than your body is used to. This is the most important factor in gaining mass. When you overload your system with plenty of protein and fats, your body has no other choice but to gain weight.
第一波冲击就是比以前吃更多的高热量食物。这也是增肌最关键的一点。当你的身体系统超载许多蛋白质和脂肪时，它唯一的办法就是增重。
The goal is to eat just enough calories to allow your body to build more muscle, but not so many calories that you gain a large amount of body fat.
我们的目标是吃足够的高热量食物来使你的肌肉增长，而并不是让你吃过多的卡路里而长出大量脂肪。
The second way you must shock your body is with weight training. Weight training is the fastest way to get your body to build more muscle.
第二个身体冲击波是举重锻炼。举重训练是一种使你身体最快获得肌肉的方法。
Dieting and weight training both work together. The weight training overloads the muscles and stimulates growth, while the food you eat provides the necessary building blocks to repair and build new muscle tissue.
饮食和举重训练双管齐下。举重训练通过使肌肉超负荷工作而刺激增长，同时你吃的食物又保证了你修复和增加肌肉组织所必须的基本成分。
If you don't eat correctly while weight training, you WILL lose muscle tissue or just gain fat!
如果你在举重训练期间，不注意正确的饮食方法，那么你可能会失去肌肉组织或者是变胖。
\ Thank You Enough...\
我对您的帮助感到无以为谢
\14 weeks.
在过去的14周，您对我的询问给予了大量的邮件回复，我十分感谢。
Your advise and support was a real factor in my success. I don' think I can thank you enough...
您的建议和支持是我成功的真正因素。我对您的帮助感到无以为谢
... I can only imagine how it feels to be able to help so many people realize that there is a great physique inside all of us. Thanks for taking the time.\
可以想象能帮助如此多的人意识到他们身体的巨大潜力是一件多么高兴的事。感谢您抽出宝贵时间。
To Gain Mass, You Must Eat, Eat And Then Eat Some More! 为了增重你必须吃，而且吃更多
To gain weight you have to eat, period! It basically must become a job. This is very simple, but most people never grasp the concept of eating. (And eating properly.)
为了增重，你必须吃，而且得定时吃。这是增肌必须的一个任务。这很简单，但是大多数人从来没有领会吃的要领。（正确的吃）
Not only was I not eating enough calories for my fast metabolism, but I was also eating too many simple carbohydrates and not enough high quality protein.
我不仅没有根据自己新陈代谢快的特点吃足够热量的食物，而且我吃了太多简单碳水化合物以及没有食用足够优质的蛋白质。
To build muscle you must eat the right foods in the right quantities. 为了增肌，你必须吃正确的并且是适量的食物
In the past, I would just skip over this part. It seemed too difficult to grasp. That was my biggest mistake.
在过去，我都会跳过这一部分。因为这看起来太难掌握了。这却是我最大的错误。