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我用中文摘要一下作者推薦的排名 -
第1名 : 直立屈膝升降 Convergent Bar Dips (a.k. a. V-Bar Dips)
第2名: 窄握三頭推舉 Close-Grip Bench Press
第3名: Decline Elbows Under Bar Close-Grip Bench Press.
第4名: Seated EZ-Bar French Press
第5名: Decline Dumbbell Triceps Extension
第6名: Lying Triceps Extension
第7名: Seated Half Press in Power Rack
第8名: Incline Bench Overhead Pressdown
第9名: California Press
Essential exercises to develop the largest muscle of the upper arm
By Charles Poliquin
Pressdowns are, by far, the most popular triceps movement used in gyms throughout the United States. They are easy to perform and are especially popular in magazine photo spreads because the triceps...
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rogertaiwan reblogged this · 12 years ago -
psychopathssanity liked this · 12 years ago
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Mistake #9 Going Too Low (次數太少)
最適合的重訓重複次數(Reps)是每一組(Set)都能做到8-12下，7下以內是沒辦法幫你增加肌肉。但若是進行leg presses (仰臥蹲舉)訓練，是有研究發現若一個RM能做到25~30 Reps，將能比一個RM能做到4個Reps的增加多60%的肌肉量組成。
解決方式：
做肌肉充分伸展和收縮的訓練。
盡量讓你的Reps達8-12下。
專注在你的肌肉爆發，而不是能承受多少重量。
自殺。
今天在臉書上看到一些網友在關心某個想自殺的網友，他們之間的互動。
想自殺的人繼續在臉書上公開表示著，這次(大家)阻止的了，下次他還有辦法，看來他自殺過一次了。
「珍惜生命」這四個字其實看起來不痛不癢，而且不是當事人，或許感受不到絕境的痛或苦。
可我看到這樣的互動，其實內心裡我的感覺是，那位網友其實就是需要大家關心多給溫暖。
要不然，真正死意堅絕的人，絕大多數，幾乎都是靜靜的一個人結束生命！
當然，素昧平生的我，還是由衷希望這位網友能走出低潮，絕境? 那只是一念之間而已。
My Workout For Tuesday December 04
I earned 815 points for my workout on Fitocracy!
Leg Extensions +208 pts
100 kg x 12 reps (+35 pts)
66 kg x 12 reps (+21 pts)
39 kg x 12 reps (+14 pts)
100 kg x 12 reps (+35 pts)
66 kg x 12 reps (+21 pts)
39 kg x 12 reps (+14 pts)
100 kg x 9 reps (+34 pts)
66 kg x 10 reps (+20 pts)
39 kg x 12 reps (+14 pts)
Brandon Curry Quad Blast
Hack Squat +41 pts
20 kg x 7 reps (+14 pts)
20 kg x 6 reps (+14 pts)
10 kg x 10 reps (+13 pts)
Brandon Curry Quad Blast , This is my first time doing Hack Squat, I'm still trying to get good form from this training.
Squat Clean +298 pts
30 kg x 10 reps (+85 pts)
50 kg x 8 reps (+111 pts)
40 kg x 12 reps (+102 pts)
Brandon Curry Quad Blast
Barbell Lunges +205 pts
16 kg x 10 reps (+69 pts)
16 kg x 10 reps (+69 pts)
16 kg x 8 reps (+67 pts)
Brandon Curry Quad Blast
Seated Calf Raise +63 pts
40 kg x 15 reps (+15 pts)
60 kg x 12 reps (+19 pts)
90 kg x 9 reps (+29 pts)
Think you can beat me, or want to comment?
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