Make the reps count 不要只計算重複的次數,要讓每一次重複都有意義

摘要

  • 專注在每一下的動作,而不只是單單計算做幾次。
  • 認真,不只是在健身;在生活中也是

讓每次的重複都有意義

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"Don't count the reps. Make the reps count" - Jeff Cavaliere

在這裡,“reps”指的是重複運動的次數,常見於健身和訓練中。

這句話可以理解為:「不要只計算重複的次數,要讓每一次重複都有意義。」

健身時,不應該只關注於完成多少次動作;而是專注每個動作的品質、完成度。

不要急著累積數字,而應該把焦點放在每個動作是否確實。

追求數目的缺點

追求數字有一個缺點,就是會忽略動作的正確性,容易受傷。

我以前做伏地挺身也是這樣,一直在記著數字,每天要 30 下、50 下;

但每次堅持幾天,都會肩膀不舒服,要休息幾天、甚至一兩個禮拜才行。

倒不如慢慢做,體會肌肉鍛練出力的感受度,更安全有效、更持久。

另一個影片

Stop Doing "3 Sets of 12" To Build Muscle (I'M BEGGING YOU!)

If you are doing “3 sets of 12” in your workouts to build muscle, then you must watch this before your next training session. You see, there is inherently nothing wrong with any rep scheme that you perform if you do so with high effort and an adequate amount of intensity to build muscle. The problem is, 3 sets of 12 is so commonly performed as the end goal rather than considering the effort behind it that it can become a hallmark of ineffective workout programs. I start this video off by having Jesse perform a sets of dumbbell incline bench press for 12 reps. Your job is to see if you can spot what he is doing wrong on the set. Many might look to the angle of his elbows, the path of the dumbbells or the position of his hands even. None of these would be right. The problem is the speed of each rep, more specifically, the speed of the eccentric or lowering part of the rep. When you perform your eccentric reps too quickly you miss out on one of the most significant muscle hypertrophy stimuli that is available to you in your workouts. Often times, people will speed through this portion of the rep, completing the lowering of the dumbbells in one second or less. This is not as detrimental when the weights that are being used are significantly heavy and the main driver of growth in this case is mechanical tension. When the weights start to get lighter, allowing for reps to failure that are greater than 5-6, and more accurately up in the 8-12 rep range, then you need to rely on alternate methods for driving overload. The eccentric muscle damage pathway is one that is perfectly suited to help you to grow. The key factor here is to try and extend that period to about 3 seconds per rep, paired with a 1 second explosive concentric. This is a total of 4 seconds per rep. When performing a set of 12 reps, this would take you to 48 seconds for the set duration - enough accumulated time under tension to make an impact when it comes to building muscle. Remember, tension is the language that muscles speak. You must become fluent in it if you want to build muscle fast and forever. In the absence of heavy weights, that many would argue are better suited to build strength rather than size, then you need to employ methods of set intensification that will help you to grow muscle. Far too often, people see “3 sets of 12” written on their workout program and they simply want to be able to check off each set and every rep as either accomplished or not. What I am saying is that this mentality is short sighted and not the original goal of the prescription. Who cares if you get to 12 reps? If you fail at 11 is the set not still effective? If slowing the speed of the eccentric down causes you to feel each rep in the target muscle more easily and engage that muscle as intended - does it matter that you came up one rep short of your 12 rep mission? The answer to all of these questions is no, it does not matter. Stop fixating on a specific rep count and instead make sure that you make your reps count. Add onto this the fact that research has shown that you can build muscle with up to 30 reps as long as you perform these sets to absolute failure. The lighter the weights you use, the more important it is to push through the metabolic burn to the point of momentary muscle failure in order to see growth from it. The point is, the 12 rep range isn’t magical but it does require a few modifications to it to make sure that your cumulative tension is equated to the much higher mechanical tensions delivered to muscles when using heavier weight sets. Likewise, when it comes to performing 3 sets, why? Is there something magical about the number three in so far that doing just 1 or 2 sets would render the exercise ineffective? If you are lightening up your weights because you are fearful that you can complete all 3 sets with that weight then you are already making your first mistake. Instead, use the heaviest weight that you can perform 10-12 reps with in your first set and simply adjust down as needed in subsequent sets to match your output level around your fatigue. The bottom line is, becoming formulaic with your workouts and fixating on numbers for sets and reps is often a limiter of your ultimate muscle gains. 3 sets of 12 are fine, but when it becomes your mentality it becomes a major roadblock for more muscle growth. Do This Instead - http://athleanx.com/x/3-sets-of-12 Subscribe to this channel here - http://bit.ly/2b0coMW If you’re looking for a complete workout program and meal plan with sets and reps done right be sure to head to athleanx.com and use the program selector tool to find the program that best matches up to your goals and current ability levels. For more videos on how to build muscle be sure to subscribe to our channel here on youtube via the above link and turn on your notifications so you never miss a video when it’s published.

Stop Doing "3 Sets of 12" To Build Muscle (I'M BEGGING YOU!)
  • 不只看組數和次數,更要注重訓練的努力和強度。
  • 觀察訓練中的每一個動作,比如啞鈴斜推的速度,特別是慢放(下降)階段。
  • 慢放階段過快會錯過肌肉增長的重要刺激。
  • 在較輕的重量和8-12次的重複範圍內,應延長慢放時間至約3秒,快速上推1秒。
  • 一組12次應該總共持續48秒,以累積足夠的肌肉張力。
  • 不要只關注完成12次,更重要的是質量和肌肉的有效參與。
  • 研究顯示,即使是進行到30次,只要達到絕對失敗,也能建立肌肉。
  • 使用較輕的重量時,必須突破代謝燃燒,達到瞬間肌肉失敗來看到成長。
  • 不需固執於“3組12次”,而是應根據自己的疲勞度調整重量和次數。
  • 避免讓訓練變得公式化,專注於數字會限制肌肉增長的潛力。

聯想

每一天都要有意義,不要過得像行屍走肉

就像每次動作都要有效,每天也要像運動般專注在品質上。

  • 行屍走肉的生活,是不由自主的被推來推去。
  • 正念的生活,是自主的、真正的活著。

認真的生活

認真的對待每一個動作;也認真的對待生活,對自己負責

  • 認真對待生活,生活也會認真對待你
  • 用什麼樣的態度生活,生活也會用同樣的態度回彈