(寫在前面，史蒂夫里維斯：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) [啞鈴伸展] Cleans (10 reps) [抓舉(vs.挺舉)] Military Press (10 reps) [肩推/軍式推舉] Bench (Supine) Press (10 reps) [(胸肌)臥推] Rowing (10 reps) [(背肌)划船] Reverse Barbell Curl (10 reps) [反手槓鈴二頭肌] Regular Barbell Curl (10 reps) [正手槓鈴二頭肌] Squats (10 reps) [(腿部)蹲舉] Breathing Dumbbell Pullover (10 reps) [臥姿啞鈴過頂舉(三頭肌)] Good morning (10 reps) [挺腰/早安運動] Breathing Lateral Raise (10 reps) [啞鈴側平舉(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 (過量訓練 ) 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 (增加負重) 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 (中階的) 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 (體態), 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 (對稱的) physique from the beginning! 以上，摘自： https://www.youtube.com/watch?v=EIzkoV-M4nQ 黃阿文介紹史蒂夫里維斯(Steve Reeves)： http://tw.myblog.yahoo.com/musclecenter/article?mid=11898 --

※ 發信站: 批踢踢實業坊(ptt.cc) ◆ From: 111.243.13.219 ※ 編輯: susophist 來自: 111.243.13.219 (02/22 07:06)