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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.


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


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


  • Certainly, rest days are important.


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


  • 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.


  • 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:


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


  • 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?"


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


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


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


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


  • Unfortunately, more is not always better.


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


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


  • 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!


  • 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.


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


  • 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.


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


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


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


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


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


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


  • 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.


  • Just be mindful of your fatigue and rest accordingly.


  • 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.


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


  • 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.


  • 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.


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


  • It . . . just . . . depends.


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


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


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


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


  • As always, thank you for watching!


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


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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