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  • You might have heard your bros or broettes say that recovery days are "muy importante" and working out every day is bad.

    你可能聽過你的兄弟們說,健身時的恢復日比較重要,而且每天訓練對身體不好。

  • But some bros religiously believe in the value of training daily.

    但許多兄弟們堅信每天鍛鍊身體的重要性。

  • So, exactly how many times should you actually work out per week?

    所以我們一週到底該去健身幾次呢?

  • Certainly, rest days are important.

    休息日的確很重要。

  • After all, strength and growth adaptations do not occur in the gym, rather during your sleep and recovery.

    畢竟你的體力和肌肉成長並不是在健身房發生,而是在你睡覺與復原時產生的。

  • But if you're only walking on a treadmill for 2 hours while watching telenovelas on your phone, rest probably won't matter much then.

    但如果你只是在跑步機上走個 2 小時、一邊用手機看劇,那麼有沒有休息對你來說就無所謂了。

  • On the other hand, if you're busting your booty lifting the heaviest weights possible for as many times as possible each workout, rest indeed is necessary.

    另一方面,如果你做的運動是硬舉,且每次訓練都不間斷、選最重的重量,那麼休息對你來說就是必要的。

  • Fact of the matter is, when deciding how often you should go to the gym, you need to first consider two things about your workout routine:

    事實就是,當你決定自己多久要去一次健身房,你必須先針對你的訓練內容考慮以下兩點:

  • The intensity, aka the heaviness of the weights you are moving, and volume, aka your intensity times reps and sets.

    訓練強度,也就是你舉的重量;以及訓練量,也就是你的訓練強度乘以次數乘以組數。

  • When adjusting any of these three factors, you will affect the other two, and consequently will change the answer to how many times you should be training per week.

    當你任意調整這 3 的要素的其中一點,都會影響到另外兩個要素,也因此會影響你一週應該訓練的次數。

  • You have to ask, "What are you doing in the gym in the first place?"

    你必須問自己:「你最初健身的原因是什麼?」

  • If you do a lot of high intensity, failure type training, then certainly you should rest more often.

    如果你做很多高強度運動,且每次都做到力竭,那麼你一定是要多休息的。

  • In terms of strength goals, you'll typically lift very heavy weights, thus become fatigued and demand more recovery.

    若你做的是強度訓練,你通常會舉較重的重量,也因此會感到疲勞、需要更多時間復原。

  • In terms of building muscle, volume is the ultimate factor dictating growth.

    若你的目標是增加肌肉維度,訓練量是取決你肌肉生長的根本因素。

  • And if you're familiar with my reps and sets video, you might have the impression that more volume will indeed mean more gainz.

    而如果你看過我的訓練次數與組數影片,你應該有印象我說過:訓練量越大,肌肉量越多。

  • Unfortunately, more is not always better.

    可惜的是,訓練並不是做越多就越好。

  • As you ramp up volume, your fatigue levels will raise just as it does with high intensity training.

    當你增加訓練量,你的疲勞程度也跟著增加,如同你在做高強度訓練一樣。

  • If you forgo adequate rest, your body begins overreaching where fatigue increases and performance suffers.

    若你不充分休息,你的身體會因為無法負荷而感到疲勞,進而影響訓練水平。

  • Continue to avoid rest and you begin overtraining, at which point you'll be happy to even be energized enough to pick up your spoon to eat breakfast!

    如果你持續不休息就會開始過度訓練,這時候你光有拿起湯匙吃早餐的體力就該偷笑了!

  • Some studies also show that a threshold of volume exists, meaning that at a certain point, adding more volume isn't going to do you any good anyway.

    一些研究顯示訓練時確實有一道界線,意思是當你訓練到一定程度,增加訓練量並不會帶來更多好處。

  • Not to mention soreness, which can easily cut down your performance.

    更別提肌肉痠痛,往往容易讓訓練水平變差。

  • All this being said, typically, you want 48 hours of rest in between training.

    所以一般來說,你應該在訓練前後休息 48 小時。

  • As studies do show that muscle protein synthesis will run its course in this timeframe.

    而研究確實指出肌肉細胞組織在這段休息期間會長成肌肉。

  • But, that doesn't mean you have to skip the gym entirely during rest.

    但這不代表你在休息的整段時間都不能去訓練。

  • One of the more popular ways of maximizing recovery and training is through a "bro split."

    另一個更普遍、讓復原效果最大化的方法就是「分開肌群訓練」。

  • You're training a subset of muscle groups on one day and then a different subset the next day.

    你在其中一天訓練一組肌群,隔天再訓練另一組肌群。

  • The intention is to rest one set of muscles while training the others.

    這麼做的目的是當你訓練一組肌群時,能讓其他部位的肌群休息。

  • Generally, bros splits involve splitting your "pull" movements, like pull-ups and back rows, from your "pushes", such as bench and shoulder presses.

    通常分開肌群訓練包含將「上拉」的動作如引體向上和划船,與「推」的動作如臥推和肩推,分開訓練。

  • And somewhere in between you throw in legs or . . . at least try.

    而在訓練期間安插一些腿部訓練,或至少練習一下。

  • Typically, this results into training 4-5 times per week, allowing you to hit each muscle group at least twice, which research has shown to be typically the optimal amount.

    一般來說,分開肌群訓練的結果是一週訓練 4 至 5 次,這樣每一組肌群至少都能練到兩次,也是研究指出的最佳訓練量。

  • But this doesn't mean full body workouts don't work.

    但這不代表全身訓練沒有用。

  • Just be mindful of your fatigue and rest accordingly.

    你只要留意身體是否疲勞,並按時休息。

  • Bro Splits are not immune to fatigue neither, thus, you should take more rest days or change the intensity or volume of your training when you see fit.

    採用分開肌群訓練也不代表你完全不會疲勞,因此你應該多休息,或適時改變訓練強度或訓練量。

  • If you're just interested in the research, then here's a breakdown:

    如果你只是想多做研究,我們就這麼分析:

  • Generally, the studies tend to agree that training at a moderate intensity between 60 to 75% of your one rep max;

    一般而言,研究認為訓練強度在你一次最大反覆重量的 60% 至 75% 最為合適;

  • With roughly 4 sets of 8-12 reps of each muscle group, two times a week with some exceptions for three times, will be best for muscle gainz.

    也就是大約每個肌群進行 4 組訓練,1 組重複 8 至 12 次,一週訓練 2 次,偶爾例外訓練 3 次,這麼做對增加肌肉維度最有效。

  • For muscle strength, training at a slightly high intensity of 80 to 90% of your one rep max;

    至於肌肉強度,訓練強度稍微提高,在你一次最大反覆重量的 80% 至 90% 較合適;

  • With a range of 4 to 8 sets per muscle group two times a week will suit the majority of the population.

    大部分的人每組肌群做 4 到 8 組訓練,一週訓練 2 次,就足夠了。

  • And that's roughly 4 times a week on a split.

    在分開肌群訓練裡,這樣大概是一週訓練 4 次。

  • Also, adjusting some days of low intensity training, aka deloads, is best practice for fatigue recovery.

    另外,將幾天調整為低強度訓練,或稱為減量訓練,最能有效修復疲勞。

  • Beginners and intermediate lifters also tend to be able to get away with higher frequency training while elite athletes or long-term lifters can benefit from more recovery.

    而初學者或中階重訓者更適合高頻率訓練;反之修復期對優秀運動員或長期重訓者而言好處多多。

  • So honestly, the amount of times you train can vary quite a lot from person to person.

    所以老實說,每個人適合的訓練次數都不盡相同。

  • It . . . just . . . depends.

    這真的取決於個人。

  • At the end of the day, it will depend on your lifestyle and your own experimentations.

    到頭來,這取決於你的生活習慣以及自身經驗。

  • Test things out, listen to your body, and go with the frequency that gives you the best results.

    多方嘗試、聆聽身體的聲音,找出成效最好的運動頻率。

  • And share your thoughts on training frequencies in the comments below.

    並在下方留言區分享你對運動頻率的看法。

  • Like, share, and subdibbledo if you enjoyed the video.

    如果你喜歡這支影片,記得按讚、分享,並訂閱!

  • As always, thank you for watching!

    謝謝收看!

You might have heard your bros or broettes say that recovery days are "muy importante" and working out every day is bad.

你可能聽過你的兄弟們說,健身時的恢復日比較重要,而且每天訓練對身體不好。

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B1 中級 中文 美國腔 訓練 肌群 強度 肌肉 疲勞 分開

眾說紛紜!一週到底該運動幾天呢? (How Many Times a Week Should I Workout?)

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    Celeste 發佈於 2019 年 05 月 18 日
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