8 reps/2 min break6 reps/2 min break4 reps/1 min break2 reps/30 sec break單槓每天練效果不好拉更多，需要強力的闊背之外，還需要更強的二頭增加瞬間拉起的力量，做速度的練習，dead hang瞬間快速拉起效果對此最為有效速度練習不包含離心收縮，因為是爆發力還有速度的練習workout中做不完的，就用跳的輔助...
https://upload.cc/i1/2022/01/25/nsJDL2.jpg第一次打疫苗的時候瘦的好慘烈...牙齒矯正完了 變好變壯 今年一月 好的開始hypertrophy, which is a fancy word for an increasein lean body mass, which is another fancy word for bigger muscles. Training for hypertrophy means medium weights, reps, and rest. Say you do 8 pull-ups. That's hypertrophy.很多periodization的方法都寫得太花俏了lesson in simplicity!