[問題] 腸胃吸收效率不好卻想增肌的疑問
如題 希望大大們鞭小力點...
小弟資料176/60 體脂12%
小弟是從3年前開始接觸重訓的
當時只是用一些簡單啞鈴搭配網路上的影片自己做
後來看到有效果後 就陷入這條不歸路惹XD
課表如下(扣除熱身後 均採5*5 以下為目前可以的最高重量(kg)):
星期一:胸 臥推25 平板飛鳥15 啞鈴胸推25 還有一些健身器材練胸的
星期二:背+三頭
單槓引體向上、纜繩下拉、單手啞鈴向後彎舉12.5、bench curve tricep、硬舉20
星期三:休息 吃吃吃吃~~
星期四:腿(深蹲←這塊我很偷懶orz...)
星期五:肩膀+二頭 啞鈴向上推舉20、側平舉10、啞鈴彎舉15、W bar10)
以上是主要必練的 有時會多一些器材的搭配使用
小弟練完以後 會吃兩顆茶葉蛋+一杯600ml的乳清 三餐正常 通常偏向吃雞肉
想請問是我吃的還是不夠嗎? 還是我訓練內容有要加強
如傷到眼抱歉...orz
http://imgur.com/ueCnxuW
![](https://i.imgur.com/ueCnxuW.jpg)
![](https://i.imgur.com/1lfFmql.jpg)
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我5*5是挑最大重量來練 通常做到最後一組時可能都不得不降一點
不然根本做不起來><
10*10我以前練過 聽說這叫德壯 但是覺得效果沒有5*5來的好orz
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※ 編輯: john0921401 (140.113.136.218), 12/13/2015 22:21:34
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好喔 近期我會在調調看我的菜單
※ 編輯: john0921401 (140.113.136.219), 12/14/2015 12:09:27
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痾 不是喔 我都算一邊 目前記錄是一邊30KG
※ 編輯: john0921401 (140.113.76.111), 12/15/2015 20:21:56
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