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这里想探讨下增肌(Hypertrophy)的最佳组数和次数. 请发表你的看法。 6park.com(1) The American College of Sports Medicine recommends 4 to 6 repetitions with heavier weight for hypertrophy (increased muscle size), 8 to 12 repetitions for muscular strength and 10 to 15 reps for muscular endurance. 6park.comhttps://www.verywellfit.com/strength-4157137 6park.com(2) 这篇文章建议6-12 reps, 3-6 sets for muscle growth 6park.comhttps://musashi.com/volume-and-rep-range-for-muscle-growth/ 6park.com(3) 这篇文章建议5 sets of 5 reps 6park.comhttps://www.menshealth.com/fitness/a25172497/sets-and-reps-bodybuilding-workouts/ 6park.com(4) 这篇文章分析各种组数和次数,对增肌建议3-5sets,8-12reps 6park.comhttps://www.mensjournal.com/health-fitness/rep-range-builds-most-muscle/ | |||
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