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那些健美界的祖师爷们最原始的训练法铸就登峰造极原创2018-11-22 22:15·FE索索队长本文适合初级以上健身爱好者原著：Bradley Joe Kelly编译：陆肆壹全身训练总是被严重低估这种情况太糟糕了因为它带来的效果实际上非常好想想看你可能一周只能去健身房2-3次如果你采用那些把肌群分开五分化、六分化训练一旦错过任何一个肌群训练都意味着要等到下一个肌群循环——这种日程安排意味着你的一个身体肌肉群长达一周以上没得到训练这是很糟糕的情况但全身训练可以完全克服这个问题即使你只是想换换口味试试别的计划全身训练也不会让你失望奇怪的是全身训练在最近50多年来都被人无视所以让我们把它重新整理出来复习一下谁会进行全身训练?如果你去问问那些60年前反复出现在杂志上的肌肉明显的健将比如雷格·帕克（Reg Park）或者罗伊·科尔伯特（Leroy Colbert）他们会反问你：谁不会进行全身训练基本思路很简单——第一天训练、第二天休息、第三天循环Reg Park或者Leroy Colbert等人在所有主流杂志上都发布了对于这种哲学的文章但让我们先来来看看一个稍微没有太多媒体报道和名气的人：乔治·艾弗曼(George Eiferman)乔治·艾弗曼George Eiferman是一位特技演员也是宇宙先生的获奖者他周游全国向高中生传授体育锻炼的价值他是全身训练的大力倡导者和当时的其他冠军一样这是他的首选的训练方法以下是他最喜欢的每周三次全身训练计划：动作 组 次A 哈克深蹲 3 7-10B 平板卧推 3 7-10C 哑铃飞鸟 3 7-10D 哑铃侧平举 3 7-10E 交替哑铃推举 3 7-10F 欺骗式单臂划船 3 7-10G 欺骗式杠铃弯举 3 7-10H 哑铃集中弯举 3 7-10I 哑铃腕弯举 3 7-10J 体侧屈 3 7-10K 卷腹 3 8-12请注意George Eiferman为胸部、三角肌、和二头肌分别做了6组练习这个数字在下面列举的其它计划中经常出现施瓦辛格的黄金6模式尽管阿诺德·施瓦辛格是绝对的分化训练之王但他在职业生涯早期是以全身训练开始的而且他现在仍然向新手推荐全身训练他的这套计划被命名为黄金6模式:动作 组 次A 颈后深蹲 4 10B 宽握距平板卧推 3 10C 引体向上 3 力竭D 颈后杠铃推举 4 10E 杠铃弯举 3 10F 卷腹 4 力竭就是这样：简单直接有效和大多数全身训练一样他建议每周进行三次训练休息日不接触重物由于每个身体部位采用了较低训练量这种类型的全身训练对初学者很理想帮助他们快速增长全身力量罗伊·科尔伯特（Leroy Colbert）健美界的传奇人物Leroy Colbert非常坚持全身训练他说他从来没有通过其他方式获得过真正的效果如今我已经成功地向几十名训练者推荐了Leroy Colbert的计划他们平均增长了16磅几乎全是瘦体重同时腰围保持不变以下是Leroy Colbert的简单指导方针:●每隔一天训练你的整个身体●统一采用每组6-10次的训练次数如果你能够在每组中做满10次就增加一点重量●每个身体部位至少6个正式组确保最佳增长●采用迷你式对抗肌模式将功能相反的肌肉群结合在一起训练比如肱三头肌和肱二头肌●每个部位6组总42组Leroy Colbert日常训练的基本思路是为你每天锻炼的肌肉列一份清单（每个身体部位选2个动作）尽可能增加负重并获得充足的休息和营养例如如果你想优先强化你的手臂你某一天的训练计划可能是这样的:动作 组数 次数A1 滑式弯举 3 6-10A2 窄距卧推 3 6-10B1 上斜哑铃弯举 3 6-10B2 过顶臂屈伸 3 6-10C1 负重引体向上 3 6-10C2 上斜卧推 3 6-10D1 俯身划船 3 6-10D2 下斜哑铃飞鸟 3 6-10E1 杠铃颈前深蹲 3 6-10E2 站姿推举 3 6-10F1 哈克深蹲 3 6-10F2 哑铃侧平举 3 6-10G 站姿提踵 3 12-15H 坐姿提踵 3 12-15总组数：42组间间歇：1分钟每组持续紧张时间：平均32秒（每次动作4秒）训练总时长：70-80分钟这个计划每周刺激主要肌群3次另外计划结构是很灵活的你应该将其设计得最适合你个人可以参考以下条例：●利用好你每周要训练同一肌群3次的事实你应该采用变化的次数范围例如增长力量是你的主要目标那么在其中两天你应该做5组x5次剩下的一天采用更高次数更低组数●选择你最喜欢的动作它应该也是能够持续带给你进步的动作（较好的渐进负荷）剔除掉不适合你的动作●全身训练对提高弱势部位非常有效因为你可以让它们每周得到3次训练文斯·吉隆达 8x8Vince Gironda的8x8是一种出色的训练方法而且它同样也允许你一周三次击中每个身体部位它还具备一种别样的进阶系统99%的训练者可能从未使用过先看看整体计划结构：●每次训练课中每个动作练8组8次●每周训练3次●在训练中使用对抗肌组合类似Leroy Colbert的方法●优先训练你最弱的肌肉群这个计划的进阶方法很有趣不是简单地增加杠铃的重量而是减少组间休息时间你用组间休息45-60秒来起步每当你能够完成8组x8次时减少5秒的组间休息时间起步重量应该是你8RM极限重量的60%左右在组间休息最短的情况下你降至15秒不过对有些人来说30秒就是底限了在这个点上你应该添加重量重新来过你应该稳定进步大约6-8周因为这是一种不同于你的身体习惯的超负荷到第8周的时候一些训练者可以使用他们原来的8RM做8组8次每组之间只有15-30秒的休息时间然而即使你只是达到原来8RM的75%你仍然在用更少的时间做更多的工作这种方法带来的泵感和心肌链接是不可思议的它也对关节更友好基本的计划结构像这样：动作 组 次A 杠铃平板卧推 8 8B 背阔肌下拉（或引体） 8 8C 三头肌过顶臂屈伸 8 8D 滑式弯举 8 8E 侧平举 8 8F 哈克深蹲 8 8G 站姿提踵 8 20总共56组如果使用的是45秒间歇那么一节训练课总时长1小时多一点但如果用的是15秒间歇那么一节课时长只有45分钟左右最后一件需要考虑的事情是动作变化很明显你不能期望仅仅做8周的背阔下拉就能获得更厚更宽的背部你可以使用2个动作切换：比如背阔下拉和杠铃划船轮换并依然遵循上面列举的进阶法则同样的原理也可以运用在其它肌群上高频率训练的情况下针对同一个部位的动作应该有变化这样才能避免身体迅速适应进入瓶颈期推荐阅读：21岁健美选手看完才发现自己是渣渣变态硬拉精神氮泵引体向上大师带你从零开始做到40个IFBB健体选手Jason
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zhouxun:dianyingyudianshijudeshuangzhongchengjiuyuzhangyitongyangbeigongrenweiyingshiliangdazhizhudezhouxun，tongyangzaidianyinghedianshijulingyuduqudeliaobusudechengjiu。zaidianyingfangmian，tacanyuzhuyandeduobujiazuoru《limidecaixiang》《fengsheng》《huapi》dengzhijinrengbeiguanzhongfanfujinianyuzanshang。ciwai，zaidianshijushang，congzaoqizengyijuchengmingde《daminggongci》kaishi，daojinnianrebode《honggaoliang》《ruzuochuan》《xiaominjia》deng，zhouxunpingjiedutedeyanjizuoshirangmeigejiaosebizhendaowei，shoushilvlvchuangxingao。wulunshizaidayinmuhuanshixiaoyinmu，zhouxundunengdongruoguanhuodiruxirongrugegebutongshuxingdejiaose，meiciyanyidubaohanshenyi，nengzhenjiadiwanquanqiehuan，zaiyulequanneipengbofazhanduonianlaiyeshizhongbaochijiazuobuduandelianghaozhuangtai。tongguotazailiangdayingshipingtaishangdejiechubiaoxian，kejiantachusedeyanjishiliheduigezhongjiaoseleixingbawodeshendu。3. 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sunzuodeyanjiyuduoyangjiaosecong《yuguanyin》kaishi，sunzuoliyongzijichongpeidebiaoqingnenglihexinideyanyinengli，pingjiegezhongbutongleixingdejiaosezhanxianchusedeyanji。bulunshineixiangdezhouqiongying，huanshiwaifangzixindeyangguangnvlang，taduzuoshidiqiadaohaochu。zaihoulaidezuopinru《xiaoyiduohe》zhong，tawanquanrongruwaiguorenzhegemoshengdejiaosexingxiang，liankouyuhedongzuodudadaoliaojingrendezhenshidu。erzaidianshiju《zhenchuan》zhongshiyandezhenyeshiqidaibiaozuo，jingzhandizuoshiliaojiaosecongdanchundaoliliandechengchangguocheng，jichangkuxigengshidongrenxinxian。conglaizhongduoyangdejiaosezhong，tawulunheshidunengrongjiezishen，weirenwuzhurushengmingli。。7. sunzuodedianshijuchengjiuzuoweiyanyishiyechuqibianchudaodedianshijuyanyuan，sunzuozaizheyilingyuqudedechengjiuzuiweigutiansheng。congyingzhichubianzai《yuguanyin》yu《yimiyangguang》yinqiguangfanzhuyi，er2004niandejingdiandianshiju《xiaoyiduohe》yebeiyuweitadedaibiaozuozhiyi。danshi，zai2005nian《zhenchuan》zhongshiyanzhenyijiaohou，sunzuominglishuangshou，chedichengweiguanzhongshuzhibingbeishoutuichongdeyixianyanyuan。zhebujushoushichanghong，zhijinrengbeishiweishizhongguodianshijudeyigedingfeng。zaiqihouchuyandedianshijuru《xueselangman》、《xingfuxianghuaeryiyang》dengyedushoushirechao，lingtalvhuobaiyulanjiangdenggezhongdianshijujiangxiangdekending。。8. sunzuozaidianyingquandetiaozhanyudianshijubutong，sunzuozaidayinmushangsihunanmizijidelizudian。zaoqicanyandejuqingpianru《huoyuanjia》《huapi》deng，suiyouchusebiaoxiandanweiyinqizugouguanzhu。2015nianyudengchaozhidaodedianying《eguntianshi》lingrenfangan，fanerjizhongtaolunnanfangcuobaigan。2018nianzaiyudengchaolianshoucanyuzhangyimou《ying》，suizhizuoshilixionghoudangerenbiaoxianyijiupingping。houxuzuopinru《yueguangbaohe》《dahuatianxian》piaofanghekoubeijiezhenfa，nanzhenzhengchuyichengzaidianyingquan。zhekenengyusunzuozishenfenggebufu，huoyingpianxuanzebujiayouguan。shizhijinri，sunzuosihuyijiaoshaozaidianyinghuanzhongshizhancaihua，xiangduiyudianshijulaishuo，zaiyinmuzuopinzhongzhaodaoliangyanbiaoxianyijiushigenanti。。sunzuoyudengchaodedianyinghezuosunzuozaidianyingshiyedaolushangzengduocishituyuzhangfudengchaolianshou，xiwangnengtongguodadanghezuolaidakaizaidianyingindusryzhongdexintiandi。2015nian，tamencanyandexijudianying《eguntianshi》shishuangfangshoucihezuodedianyingzuopin。zhebuyoudengchaoyuyubaimeilianhezhidaodeyingpiandazhangqiguxuanchuansunzuohedengchaode“fuqidang”xiaoying，danzuizhongpiaofanghekoubeiquegeirenshenshendishiwang。yingpianzhongdesunzuodaiyouguoyukuazhangdebiaoyanfengge，shengyingdedongzuohekuazhangdebiaoqingnanyiyinqiguanzhongdegongming。gengzaogaodeshi，yingpianbenshendejubenxiangfazhinen，xiaodianshezhizhuolie，nanxiaohuanankan。zhebudianyingzaiguanzhongxinmuzhongdeyinxiangzhuyaojiushi“lanpian”liangzi，yegeisunzuozaidayinmushangdexingxiangheshengyudailaizhongdachongji。2018nian，sunzuozaiciyudengchaohezhangyimoulianshouchuyanjuqingpian《ying》。zhebudianyingyouzhimingdaoyanzhangyimouzhidao，bandixionghou，beishouqidai。danzaiyingpianshangyinghou，sunzuodebiaoyanzaicibeipingweipingdanwuqi，xiangduiyuqitayanyuanruwuleidengren，tageiguanzhongliuxiadeyinxiangjiaoqian，wufazaizhangyimoudejingtouxiazhenzhengfahuizijideshili。dao2023nian，dengchaohesunzuolianshouchuyandechunjiedangdianying《zhongguopingpangzhijuedifanji》shangying。danzhebuyizhuxuanlvtiyuticaiweizhaopaideyingpian，zaipiaofanghepingjiashangbiaoxianyiban，wufazaichunjiedangqijianyinqiguangfanguanzhu，geirenyizhong“libucongxin”zhigan。congsunzuozaipianzhongdexifenshangkan，tadebiaoxianyiranpingdanqiebuyinrenzhumu。tongguoyishangjiciyuzhangfudengchaodedianyinghezuojilulaikan，sunzuozaidayinmushangdedaolusihubingbushunsui。yexushiyouyufuqizhijiandeqingganniudaiyingxiangliaoduibenrenticaihebiaoyandepanduan，yexuyinweiniandaibianqian，sunzuobenrendetiaojianhebiaoyanfenggeyibuzaishihedianyingzhegexingye，zongzhi，yudengchaodeduocihezuo，dumeiyourangtazhenzhengzaidianyingjiezhanlutoujiao。sunzuodeyanzhibianhuayudianyingquandekunjingsuizhuoshijiandeliushi，sunzuodexiangmaoyuxingxiangyezaibuduanbianhuahechengchang。ruguohuigu15nianqianchuyan《zhenchuan》shidesunzuo，dangshideta，changfapiaoyi，zhuangrongqingxinziran，geirenyizhongshushengqizhideganjue，shifenfuhedianyingyinmushang“mounvlang”deshenmeibiaozhun。danshi moved on，liunianrusuo。taru30duosuihou，sunzuodewuguanhexiangmaoyunianqingshiyiyoumingxianbutong，zhuangrongshangdegongjiganjiaqiang，geirenyizhongchengshunvxingdeqizhi。zhehuoxujiubuzaishihedandangxuyaochuchudongrendexiaoxianroujiaose。zaijiashangjinjinianshezuwenyijiedexinxiuyuelaiyueduo，nianqingmiankongdexuanxiuyezaibuduanzengjia，zhewuyiyegeisunzuozaidianyingquandapindailaiyidingkunnan。congjinqisunzuochuyanguodeyingpianlaikan，ru《ying》《zhongguopingpangzhijuedifanji》dengzuopinzhongdugeiguanzhongyizhong“banruowushi”deganjue，weizhenzhengfahuichutazuijiazhuangtaixiadebiaoxianshuiping。zhehuoxuyeyunianhuayishiheshidaibianhualakaidehonggouyouzhuobukefengedeguanxi。sunzuodeshenghuoxuanzeyugerenlinianxiangbiyuzaidianyingquanliyongwuzhijingdibenbo，sunzuosihugengpianhaoyuzaigongzuoyushenghuozhijianxunqiupingheng。jinnianlai，tachuyandedianshijusuijiaoshao，danyijiubeishouguanzhu，ru2021nianrebodexueyuanshiju《anjia》jiurangtazaicihuodeguanzhongkending。zaisirenshenghuozhong，sunzuoyejiweizhuzhongpeibanjiaren。yuzhangfudengchaoganqingwending，liangrenyuyouyiziyinv，jiatingshenghuoyuanmanmeiman。jiemuzhongkejian，tachenwenshenqingdemuaixingxiangyehuodexuduofensizanshang。ciwai，sunzuoyejingchanghuizaixinlangweiboshangyufensifenxiangzijiyujiarenderichangdiandi，tixianchutaduipingdanshenghuodereai。yuqifuchuquanbujingliyugongzuo，tasihugengpianhaochenjinzaianyidexiaorizizhong。zheyexujiushitazhenshideshenghuolinian。zuokayinwei“maiyinzui”，beiqianfanchujing，zhongyujietuo，huidaolaojia。
再(窜补颈)到(顿补辞)临(尝颈苍)安(础苍)南(狈补苍)宋(厂辞苍驳)，都(顿耻)说(厂丑耻辞)是(厂丑颈)临(尝颈苍)时(厂丑颈)安(础苍)居(闯耻)之(窜丑颈)所(厂耻辞)，可(碍别)想(齿颈补苍驳)还(贬耻补苍)能(狈别苍驳)有(驰辞耻)何(贬别)所(厂耻辞)为(奥别颈)，宋(厂辞苍驳)高(骋补辞)宗(窜辞苍驳)杀(厂丑补)岳(驰耻别)飞(贵别颈)，就(闯颈耻)已(驰颈)注(窜丑耻)定(顿颈苍驳)与(驰耻)雄(齿颈辞苍驳)主(窜丑耻)无(奥耻)缘(驰耻补苍)，即(闯颈)便(叠颈补苍)那(狈补)个(骋别)绍(厂丑补辞)兴(齿颈苍驳)议(驰颈)和(贬别)，被(叠别颈)后(贬辞耻)世(厂丑颈)称(颁丑别苍驳)道(顿补辞)是(厂丑颈)“外(奥补颈)交(闯颈补辞)息(齿颈)兵(叠颈苍驳)”的(顿别)旷(碍耻补苍驳)世(厂丑颈)杰(闯颈别)作(窜耻辞)，可(碍别)“莫(惭辞)须(齿耻)有(驰辞耻)”的(顿别)黑(贬别颈)尘(颁丑别苍)恐(碍辞苍驳)怕(笔补)一(驰颈)万(奥补苍)年(狈颈补苍)也(驰别)洗(齿颈)不(叠耻)掉(顿颈补辞)。宋(厂辞苍驳)孝(齿颈补辞)宗(窜辞苍驳)虎(贬耻)头(罢辞耻)蛇(厂丑别)尾(奥别颈)，宋(厂辞苍驳)光(骋耻补苍驳)宗(窜辞苍驳)和(贬别)英(驰颈苍驳)宗(窜辞苍驳)太(罢补颈)像(齿颈补苍驳)，都(顿耻)是(厂丑颈)被(叠别颈)“父(贵耻)皇(贬耻补苍驳)”给(骋别颈)害(贬补颈)出(颁丑耻)了(尝颈补辞)疯(贵别苍驳)症(窜丑别苍驳)，宋(厂辞苍驳)宁(狈颈苍驳)宗(窜辞苍驳)只(窜丑颈)是(厂丑颈)个(骋别)提(罢颈)线(齿颈补苍)的(顿别)木(惭耻)偶(翱耻)，宋(厂辞苍驳)理(尝颈)宗(窜辞苍驳)搞(骋补辞)了(尝颈补辞)一(驰颈)个(骋别)“端(顿耻补苍)平(笔颈苍驳)入(搁耻)洛(尝耻辞)”，把(叠补)世(厂丑颈)仇(颁丑辞耻)金(闯颈苍)国(骋耻辞)给(骋别颈)剿(闯颈补辞)了(尝颈补辞)，这(窜丑别)似(厂颈)乎(贬耻)看(碍补苍)起(蚕颈)来(尝补颈)还(贬耻补苍)是(厂丑颈)可(碍别)圈(蚕耻补苍)可(碍别)点(顿颈补苍)的(顿别)，但(顿补苍)得(顿别)而(贰谤)复(贵耻)失(厂丑颈)，又(驰辞耻)不(叠耻)免(惭颈补苍)让(搁补苍驳)人(搁别苍)摇(驰补辞)头(罢辞耻)。再(窜补颈)看(碍补苍)后(贬辞耻)来(尝补颈)的(顿别)宋(厂辞苍驳)度(顿耻)宗(窜辞苍驳)、宋(厂辞苍驳)恭(骋辞苍驳)帝(顿颈)、帝(顿颈)昰()、帝(顿颈)昺()，据(闯耻)说(厂丑耻辞)还(贬耻补苍)有(驰辞耻)一(驰颈)个(骋别)帝(顿颈)旦(顿补苍)，个(骋别)个(骋别)走(窜辞耻)马(惭补)观(骋耻补苍)花(贬耻补)，粉(贵别苍)墨(惭辞)登(顿别苍驳)场(颁丑补苍驳)，一(驰颈)个(骋别)不(叠耻)如(搁耻)一(驰颈)个(骋别)，也(驰别)就(闯颈耻)没(惭别颈)什(厂丑颈)么(惭别)可(碍别)说(厂丑耻辞)的(顿别)了(尝颈补辞)。
我们也找了很多传统中式物件，老祖宗的日子真挺美的，活得特讲究。将八股文作为考试问题是出于无奈，正因为应考人数的不断增加，录取标准成为问题，所以才不得不出此下策。车速保证!老司机的爱情故事出电影啦!触小说家触木岛触...
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