[討論] 100下的訓練
看板MuscleBeach (健身)作者TSFM (CHALA-HEAD-CHALA)時間16年前 (2008/04/08 23:33)推噓18(18推 0噓 31→)留言49則, 13人參與討論串1/1
前陣子健身房因為清明節而休息一天,剛好那天課表又是輪到胸部
正想說先休息一天時,想到了千年部落格的這篇文章
http://blog.roodo.com/jinxiu/archives/2555775.html
想想自己的胸部也沒有多強,用伏地挺身來當作100下的重量應該很
適合,結果才到50下就開始休息好多次,休息方式就是照著網頁說
的方法。最後做完了100下,胸部的腫脹感比在健身房做的還明顯一
些,隔天也是酸痛到不行。
我平常在健身房都是從150磅的重量開始,用drop set,加雙槓還有
上胸總共推13組左右。
然後斜方肌和三角肌也試了100下的方法來練(背和大腿我還是做1~2RM
的),到了隔天三角肌也很難得的酸了起來(平常最多是做到15磅)。
不知道有沒有人也試過這方法?因為感受到前所未有的酸痛,所以我
打算試一兩個月,看會不會突破150磅這個瓶頸。
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