Name: 眾說紛紜！一週到底該運動幾天呢？ (How Many Times a Week Should I Workout?)
Uploaded: 2019-05-18T21:01:20.000Z
Duration: 4 min 19 s

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。

情態副詞

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？

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.

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。

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！