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经证实可加快肌肉生长的3条训练技巧

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我们大多数人都希望尽可能快地锻炼肌肉。实际上，我被问到的最常见问题之一是“如何更快地锻炼肌肉”。但是，与电影不同的是，锻炼肌肉通常是一个令人沮丧且痛苦的缓慢过程，这可能使您很难分辨自己是否真正在进步。不幸的是，随着您获得更多的经验，此过程只会继续减慢速度。

例如，一个140磅的初学者可以在接受适当训练的第一年，每月增加大约1.5-2磅的肌肉。快进到中级阶段，事情会减慢到每月约1磅。再次快进到高级阶段，事情变得更加缓慢，以至于物理变化几乎变得不明显。正如您所看到的，肌肉生长是一个缓慢的过程，但是如果坚持这一过程，加班确实会带来很大的身体变化。幸运的是，文献表明，您可以采取一些措施来确保自己确实在进步，并尽自己的能力来锻炼肌肉。这正是我在本视频中介绍的内容。

您可以做的第一件事是确保正确实施渐进式超载，以使您的加班时间越来越长。其原因是因为力量似乎确实与肌肉大小相关。尽管这种关联在初学者中较弱，但随着您获得更多的培训经验，它变得越来越重要。只是意味着，如果您想更快地锻炼肌肉，则需要确保您每周都在增强力量。可以使用的一种方法称为“双进程”，在这种情况下，您尝试增加每组的重复次数（例如4组，每组8次），然后再增加更多的重量（例如，增加5磅，尝试加班，完成4组）再次8次）。

现在，您肯定可以变得非常强大，但不会明显变大-这表明您做的音量不足。因此，要快速生长肌肉，您需要做的第二件事是确保每周进行足够的锻炼。您希望目标是每周每条肌肉击中10-20套。初学者应该从低端开始，然后随着您获得更多的培训经验逐渐增加。

最后，您需要确保进行足够的训练以快速锻炼肌肉。实际上，您希望进行训练，以便在每组结束时都可以在3次故障内达到目标。您绝对不希望（至少不经常）陷入绝对失败，但您确实希望在每组比赛中都尽力接近失败。利用这三种方法，您可以比以前更快地锻炼肌肉。

对于一个优化所有训练变量和营养以使您能够尽快进步的基于证据的多合一程序，只需使用以下我的起点分析工具，找出最适合的程序您：
https://builtwithscience.com/courses

链接到书面文章：
https://builtwithscience.com/how-to-build-muscle-fast/

在INSTAGRAM和FACEBOOK上关注我：
https://www.instagram.com/jeremyethier/
https://www.facebook.com/Jeremyethierfi​​t/

音乐：

学习：
强度和尺寸研究：
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3831787/
https://www.ncbi.nlm.nih.gov/pubmed/26767377
https://www.researchgate.net/publication/232217924_Periodization_The_Effect_on_Strength_of_Manipulating_Volume_and_Intensity
双进度（代表vs负载）：
https://www.ncbi.nlm.nih.gov/pubmed/11708713
体积研究：
https://www.ncbi.nlm.nih.gov/pubmed/20300012
https://www.ncbi.nlm.nih.gov/pubmed/27433992
训练接近失败：
https://journals.lww.com/nsca-jscr/Fulltext/2012/07000/Muscle_Activation_Strategies_During_Strength.21.aspx

其他有用的资源：
https://weightology.net/
https://bodyrecomposition.com/muscle-gain/muscle-gain-math.html/。

37 comments

  7. What a great video, starts right away and gives clear information, based on scientific studies, which are presented as clear graphs, doesn't go on too long, and has a helpful summary at the end. Thank you.

  9. What are some ways to lost crazy amounts of fat? I read many superb reviews on the internet about how Custokebon Secrets can help you lost a ton of fat. Has anybody tried this popular lose weight diet plan?

  13. I've got 2 questions. The first question is can you gain muscle while on cutting as a beginner and second question is after increasing my workout frequency i have started to loose weight very fast, is that bad?

  16. Hi there, I want to know if Custokebon Secrets, will really work for me? I see a lot of people keep on speaking about this popular weight loss method.

  18. How can I utilize the “progressive overload” strategy when all I have are a pair of dumbbells? I’m in the process of finding a better job. When I do, I’ll be able to afford to join the gym. Until then, is there a way to do this with a static amount of weight? I’m trying to find some cheap, heavier weights but I’m not having any luck so far.

  19. When I work out 2 days have 1 day off, then work out the next 2 days then have 2 days of then do it over again, I get quicker gains and the mass really shows some times even I have 3 days off instead of 2, the more I rest seems to be better for my muscle growth, however that applys to my body I'm 29 years old and I'm currently 82kg

  21. 8-12 lbs of weight gained in your first year is really good. But to expect gains of 15 lbs and over is insane. That’s just bullshit I’m sorry

  23. Again a more than perfect video covering research background, easy to understand examples and a brief summary at the end! I can’t repeat my biggest respect often enough!

  25. What can i do when i eat healthy food like pasta or rice a lot (2400kcal)and i have some many buttons since i eat more?? Plz help me

  28. Question: how are you counting sets with compound movements? For example: During the training I am doing 4 sets of dips – wil it be 4 triceps sets or chest? Similar with deadlift – I feel heavily on legs also. Thanks in advance

  29. You forget that the gym is always the fun part. You make or break your gains in the kitchen whether you’re trying to lose weight.. bulk up.. build quality muscles. Team force feed everyday.

  30. When I go to gym i think myself as a slave like I have been forced to do and I've no option but do, no matter what. And I'm ready to suffer when I think of the poor people around. Thats just gave me the biggest inspiration to work myself hard.? So I think like this os nothing compared to..even tho how hard.

  31. Watching too much of these training vids can play with your head. Avoid, just train hard and make sure to rest and you will see results in months

  33. Thank you for these videos man. They help a lot. Please consider showing more examples of some of the scientific things you talk about, us beginners don't know much

  34. So what do you think of pyramid sets, progressively working to near failure at the top, followed immediately by a 50% drop set "burner"? Seems to hit warmup, progressive overload, volume, sustained hypertrophy, and safety at failure/near failure with the lighter finish.

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