8 reps/2 min break6 reps/2 min break4 reps/1 min break2 reps/30 sec break单杠每天练效果不好拉更多，需要强力的阔背之外，还需要更强的二头增加瞬间拉起的力量，做速度的练习，dead hang瞬间快速拉起效果对此最为有效速度练习不包含离心收缩，因为是爆发力还有速度的练习workout中做不完的，就用跳的辅助...
https://upload.cc/i1/2022/01/25/nsJDL2.jpg第一次打疫苗的时候瘦的好惨烈...牙齿矫正完了 变好变壮 今年一月 好的开始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的方法都写得太花俏了lesson in simplicity!