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所在平台: Udemy |
课程主页: https://www.udemy.com/course/the-science-of-size-training-for-hypertrophy-and-strength/
课程评论：没有评论
**课程名称：** 力量增肌科学：增肌与力量训练 **课程概述：** 本课程深入探讨肌肉纤维募集、机械负荷以及如何科学地规划训练计划以实现肌肉增长（增肌）和力量提升。课程旨在帮助学习者理解为何增肌训练对所有年龄段的人都有益，而不仅仅是健美运动员。 课程将强调训练计划的条理性、渐进性和科学性，包括以下核心原则： * **超负荷原理 (Overload Principle):** 如何通过增加训练负荷来持续刺激肌肉生长。 * **特殊性原理 (Principle of Specificity):** 训练内容与目标之间的关联性。 * **F.I.T.T. 原则 (Frequency, Intensity, Time, Type):** 训练频率、强度、持续时间和类型的组合运用。 **课程内容将涵盖：** 1. **构建肌肉的生理学基础：** * 肌肉纤维的适应性与混合肌纤维的特性变化。 * 肌肉纤维的募集机制。 * 机械负荷对肌肉生长的影响。 2. **个性化训练计划的制定：** * 如何根据个人情况和目标制定训练计划。 * 渐进式训练计划的重要性及实施方法。 * 多种增肌训练方法和训练分化（workout splits）的讲解。 * 高效的递减组（drop sets）训练技巧。 3. **辅助训练工具的应用：** * 如何利用弹力带和铁链等训练辅助品。 * 这些辅助品如何影响运动单位募集的阈值。 * 何时以及如何有效使用这些工具。 **教学形式：** 课程结合了视频讲座、书面资料、示例训练计划，并提供可下载的资源。学员还将有机会观看讲师亲自示范超负荷训练技巧，如使用弹力带、进行递减组训练以及部分幅度训练（如半蹲和杠铃架硬拉）。 **讲师经验：** 讲师曾利用这些科学知识成功帮助众多客户达成目标，培养出优秀训练师，并在自身力量举比赛中屡获殊荣。 **学习目标：** 通过本课程，学习者将获得科学的知识体系和实用的训练技能，能够为自己或客户制定有效的增肌和力量训练计划。
This course is focused on understanding muscle fiber recruitment, mechanical loading, and programming for gains.There are many things that come to mind when you think of bodybuilding. Typically you thinks of the massive people on stage with very little body fat. Many people avoid training for hypertrophy because they don't want to look like a freak beast. Lets not get ahead of ourselves. There are many benefits of hypertrophy training that help people of all ages.Your workout plans have to be organized and progressive! This gives the Individual security and confidence in the trainers abilities. When you are organized and have a thought out plan, the explanation and workout session will flow. This will lead to clients making progress and resigning training agreements.My programming and exercise selection follow a few principles of lifting including: the overload principal, the principal of specificity, and the F.I.T.T. principle. This helps us stay organized and focused when creating goals and programming the get the best results.I use science back information and list many of the resources at the end of the article. The infographs are a great blend of visual and written material. Comes with several workout plans that can be customized to anyone!For starters: First, lets take a look at what happens in the body to build muscle. The physiology is fascinating! To start - Muscle fibers adapt and hybrid fibers change characteristics Muscle fiber recruitment Mechanical loadingThen we will talk about the steps you need to take when programming for yourself or your clients.How to make plans specific to people and goalsA progressive plan is a game changer We will program several different workouts for hypertrophy. Covering different methods of structuring a periodized plan.Different workout splitsHow to program effective drop setsI will also talk about the benefits of training accessories such as, bands and chains.How these effect motor unit thresholdsWhen to use themThis course will be a mix of video lectures with written material and example workout plans to reinforce the message. I will have downloadable and external resources as well. Also, see your instructor in action.there will be a few videos of myself performing Overloading Techniques; using bands, performing a drop-set, and partial range of motion lifts (half-squat and rack-pull).I strongly believe in the material I present. Using this knowledge I have led many clients to achieve their goals, students to being successful trainers, and myself to victory in many of my strongman competitions.Good Luck!
