Name: 胸部增長祕訣！8週健身計畫大公開！ (How to Grow your Chest - Tips & Tricks - 8 Weeks Out)
Uploaded: 2025-11-13T01:15:56.000Z
Duration: 14 min 9 s

情態副詞

Today I'm going to show you how I built arguably my best muscle group.

今天我要來分享我怎麼練出我認為最讚的肌肉群。

So today I'm going to share with you the seven tips that I use to grow my chest on today's push day.

所以今天我要跟大家分享我在今天的推舉日，用來練胸的七個祕訣。

But the first tip starts over an hour before we even made it to the gym.

不過第一個祕訣，其實是在我們到健身房前一個多小時就開始了。

So first and foremost we need a good pre workout meal to fuel the lift and make sure that we can give every single session adequate intensity.

所以首先，我們需要一份好的運動前餐來補充能量，確保我們在每一次訓練時都能有足夠的強度。

Everything in this bowl right here has a purpose.

碗裡的每一一樣東西都有它的用意。

We've got guacamole for our good healthy fats.

我們有酪梨醬來提供好的健康脂肪。

Got zucchini for our micronutrients and our fiber.

有櫛瓜來提供我們的微量營養素和纖維。

And probably the most important piece of the pre workout meal is our sweet potatoes.

而運動前餐裡最重要的部分，大概就是我們的地瓜了。

Those are going to make sure we get our good healthy carbs in so we can train really hard.

它們能確保我們攝取足夠的健康碳水化合物，讓我們能好好地訓練。

I also top this with hot honey and that one's just for the flavor, but

我還會淋上辣蜂蜜，這個主要是為了風味，但

And a couple days ago my mom dropped off some mini tomatoes so I chose to put those on there today as well.

幾天前我媽送來一些小番茄，所以今天我也選了放上去。

The whole point of a good pre workout meal is so that we can go to the gym feeling energized and actually give it our all.

一份好的運動前餐的重點，就是讓我們能精神飽滿地去健身房，並且真正地全力以赴。

喔，她有那個皮膚，我的男孩。

Before we head to the gym we gotta obviously take some pre workout.

在我們去健身房之前，我們當然要來點運動前補充品。

I'm trying to have a really good pump today so that way I can show off for you guys a little bit.

我今天想有很棒的肌肉充血感，這樣我就可以稍微給你們看。

We're going with this double stack right here.

We got the pump, we got the pre and it's one of the best ways that you can support the channel by using code QP on rise or young appreciative of the support.

我們有充血感，我們有運動前補充品，而且這是你支持頻道最好的方式之一，使用 QP 代碼在 rise 或 young 購買，我會很感激你的支持。

You guys can save some money and help me.

Dude, it looks like we are taking Ruby then.

People, let's go lift and get some gas as well.

大家，我們去舉重，也順便加點油吧。

We do have a fantastic surprise for you guys after the lift too.

舉重結束後，我們也為大家準備了一個超棒的驚喜喔。

Yeah, it's what I told you about yesterday.

對啊，這就是我昨天跟你說的。

I'm excited as well since I only drive this car once every other Week.

我也很期待，因為我大概兩個禮拜才開一次這臺車。

So currently eight weeks out and so far this cut has been very easy.

所以目前還有八週就要結束了，到目前為止，這次減脂都很輕鬆。

Up until about two weeks ago, I wasn't tired and I felt fine.

直到大概兩週前，我都不覺得累，感覺都很好。

But once I reduced the calories, that's when I really started to notice it.

但一旦我減少了熱量攝取，我才真的開始注意到。

But that made a big difference in just the way that I felt every day.

但這對我每天的感覺有很大的不同。

I've been doing this for 27, 28 weeks now.

And although I'm closing in and like I can see the finish line, I'm just tired.

雖然我已經接近終點，感覺快看到了，但我就是很累。

It's not even like I'm physically tired or mentally tired.

並不是身體上或精神上的疲憊。

I'm just tired of having to wake up and do something that I've done for 200 days now.

我只是厭倦了必須每天起床做同一件事，這件事我已經做了200天了。

I can't wake up and just say, I don't want to do it today.

我不能就這樣醒來，然後說我今天不想做了。

I don't know, ready to just enjoy some food again?

不知道，準備好要好好享受美食了嗎？

Unfortunately, that's still two months away.

It's a privilege to be able to starve myself on purpose because most people don't get that opportunity.

我能刻意讓自己挨餓，這是一種特權，因為大多數人沒有這個機會。

They don't choose to do that to themselves.

I'm very appreciative of the position that I'm in, but

我很感激我現在擁有的位置，但是

at the end of the day, that doesn't change the fact that I still have to wake up and do the same thing every single day.

說到底，這改變不了我每天還是得起床做同樣事情的事實。

I don't care how I place at this show, I'm bringing the best physique that I can bring.

我不在乎這次比賽的名次，我會展現出我能做到的最好體態。

I'm going there to get really nice photos of me in my peak.

我要去那裡拍我巔峰時期的帥照。

Whatever I come home with, I can accept eight weeks to push.

無論我帶回什麼，我都可以接受再努力八週。

I can do anything on this planet for eight more weeks.

我可以在這個星球上做任何事，再努力八週。

One of the most important pieces of trying to grow any muscle group is your training frequency.

想要練大任何一個肌群，最重要的關鍵之一就是你的訓練頻率。

That's why I train any muscle group twice a week.

這就是為什麼我每週訓練任何肌群兩次。

But I still like to hit most of my volume on my push day.

但我還是喜歡把大部分的訓練量放在我的推日。

Typically, about eight of my 12 to 15 sets per week is going to be on my push day.

通常，我每週 12 到 15 組的訓練量，大約有八組會安排在我的推日。

That way I get most of the chest volume out of the way and then the rest of it's hit on my upper day.

這樣我就可以先完成大部分的胸部訓練量，剩下的則在我的上身日完成。

With that being said, we still don't want to hit too much trash volume.

儘管如此，我們還是不想做太多無效的訓練量。

So I'm only doing two or three warm up sets and then I get directly into the working sets.

所以我只做兩到三組熱身組，然後直接進入正式組。

But as for total volume, I like to hit anywhere from 12 to 15 sets for anything that I'm trying to actively grow.

但就總訓練量來說，我喜歡針對我想要積極發展的部位，安排 12 到 15 組的訓練。

So my triceps are only getting about Eight sets a week, whereas my chest is to be going getting 12 to 15 a week.

所以我的三頭肌每週大約只有八組，而我的胸部則會安排 12 到 15 組。

If you only train the chest once a week, you're getting too much volume, most likely in one singular session.

如果你一週只練一次胸部，你很可能會在單一次訓練中就攝取過多的訓練量。

But everyone's different, so you kind of got to play around with it and figure out what works best for you.

但每個人的狀況都不同，所以你得自己多方嘗試，找出最適合你的方法。

So this is gonna be our first working set.

所以這將是我們的第一個正式組。

我不知道為什麼我沒有記錄下來。

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胸部增長祕訣！8週健身計畫大公開！ (How to Grow your Chest - Tips & Tricks - 8 Weeks Out)

typically

consistent

purpose

variety