(写在前面，史蒂夫里维斯：http://ppt.cc/HIwM ) -- Steve Reeve's Beginning Workout Routine (套路) for Building A Classic Physique: Here is his beginning workout schedule that he followed for his first 4 months of training. For the first 3 months, he did one set of each exercise (with as much weight as he could handle). For his 4th month, he did two sets of each exercise. He trained 3 days a week. When he could get up to 12 reps, he would increase the weight. Warm up: Dumbbell Swings (20 reps) [哑铃伸展] Cleans (10 reps) [抓举(vs.挺举)] Military Press (10 reps) [肩推/军式推举] Bench (Supine) Press (10 reps) [(胸肌)卧推] Rowing (10 reps) [(背肌)划船] Reverse Barbell Curl (10 reps) [反手杠铃二头肌] Regular Barbell Curl (10 reps) [正手杠铃二头肌] Squats (10 reps) [(腿部)蹲举] Breathing Dumbbell Pullover (10 reps) [卧姿哑铃过顶举(三头肌)] Good morning (10 reps) [挺腰/早安运动] Breathing Lateral Raise (10 reps) [哑铃侧平举(三角肌)] "I recall that I used as much weight as I could handle for each exercise in perfect form. And this initial program included only one set of each exercise. It was a great beginners work out and served to prepare my body for more demanding training I would later engage in. I always took my workouts in stride (休息充分) and never overloaded (过量训练 ) my body with too much exercise in a time when I needed most of its energy for growing and for normal development. As soon as I was able to complete 12 reps in perfect form, I would increase the resistance (增加负重) by using five pounds and would drop back to ten reps" Steve Reeves After 4 months training in his garage, he moved to Ed Yarick's Gym. Ed (a well-konwn bodybuilding coach in the 1940s) put him on an intermediate (中阶的) schedule. But in his beginning and intermediate work out schedules, Steve did not train his calves (小腿). Why? Because when he began weight training, his arm were only 13 1/2" and his calves were already 16". So with the intention (目的) of balancing his physique (体态), he did not train his calves until his arms were 16". Then he built up his arms, neck, calves up together. So Steve recognized (表彰了) the importance of having a balanced, symmetrical (对称的) physique from the beginning! 以上，摘自： https://www.youtube.com/watch?v=EIzkoV-M4nQ 黄阿文介绍史蒂夫里维斯(Steve Reeves)： http://tw.myblog.yahoo.com/musclecenter/article?mid=11898 --

※ 发信站: 批踢踢实业坊(ptt.cc) ◆ From: 111.243.13.219 ※ 编辑: susophist 来自: 111.243.13.219 (02/22 07:06)