这些早年皮包骨的家伙快速增加了肌肉[整理版]

这些早年皮包骨的家伙快速增加了肌肉[整理版] These ormer Skinny Guys Built Muscles st这些从前皮包骨的家伙快速增加了肌肉 15 things you must do to build muscle st 为了增加肌肉你必须做的15件事情 I you re serious bout building muscle, get this ree report nd lern how to strt building more muscle, ster! 如果你非常想增加肌肉，那么看看这个免费的宣传资料，并学习怎样更快速的增加肌肉 To get your ree report, enter your nme nd emil below. 为了便于得到免费的宣传资料，请在下方输入您的姓名和邮件地址 Emil 邮件地址 irst nme 名 Give me my report ,now 现在就给我宣传资料 ctul photos o nthony Ellis beore nd ter 12 weeks. Red this letter to see his incredible trnsormtion ter only 16 weeks — you'll be mzed... 这是安东尼埃利斯在12周之前和12周之后的真实照片。阅读这封信件，看一看在仅仅16周后他不可思议的变化吧—你一定会惊呆的。 This is unlike nything you've ever seen beore. I show you exctly how I did it so tht you cn do it too, step by step, whether you're new to weight trining, cn't seem to gin n ounce o muscle weight (no mtter wht you've tried), or re lredy n experienced weight triner... 这不同与您之前所看到的任何一样东西。我会详细告诉您我是如何做到的，这样您就可以一步步的按照我所说的去做。不论您是因为对肌肉健美很陌生，因此无论用什么方法也增加不了肌肉，又或者您已经是一个经验丰富的肌肉健美者。 Now's your chnce to lern my brekthrough techniques or mssive muscle growth in record speed — without using ny steroids whtsoever!" 现在您有机会了解这种可以快速并大量增加肌肉的高效训练方法---而且不需要用任何类固醇之类的东西。 Der riend — It's true. I tried everything nd I simply couldn't gin ny weight. I'm not gited with gret genetics, or very thletic. I'm just n verge guy who ws ed up with being skinny, 135-pound wekling. 亲爱的朋友 这是真的，我试过一切办法，但我就是不能增加一块肌肉。我天生就没有一副健壮的体魄。我135磅，非常瘦弱，对此我感到非常沮丧。 I needed to lern how to gin weight. Muscle mss, tht is. 我所要做的是必须学习如何增加肌肉。 ter siting through ll the hype nd crppy supplements, I discovered ew ll-nturl, muscle-gining techniques tht relly help skinny people build more muscle mss. nd do it ster thn most typicl weight gin workouts. 通过筛选所有的劣质补品，我发现了一种纯天然的增加肌肉的方法，这种方法可以真正帮助 瘦弱的人增加肌肉，并且比其它类型的增肌锻炼更快。 Using these simple techniques, I not only gined over 30 pounds o muscle in 12 weeks, but I lso reduced my body t rom 10% to 7% 用了这些简单的方法，我不仅在12周内增加了30多磅的肌肉，而且脂肪也从原来的10% 减到了7%。 Skinny nd verge, I Hted Being Thin. 我讨厌骨瘦如柴 Hi. My nme is nthony Ellis. nd ll o my lie I hd been very thin (bout 135 pounds ter mel) with st metbolism. Being extremely thin my be OK or some people. But or me, it ws degrding. 大家好，我名叫安东尼埃利斯。我从出生那天起就非常瘦弱，新陈代谢很快。对于一些人来 说，太瘦对他们可能没有多大影响，但对我来说，这是让我感到丢脸的事。 In school, I ws so thin tht I wsn't llowed to prticipte in tem sports like ootbll nd bsebll. "High risk o injury," they sid. 在学校，我因为太瘦而无法参加一些团队运动，像足球和棒球之类。他们说我太容易受伤。 When I took o my clothes, I ws oten too embrrssed to even look t mysel in the mirror. I ws totlly shmed o my body. To try nd hide this rom riends (who cn be very cruel), I lwys wore bggy clothes nd long sleeved shirts. 每当我脱下衣服时，我都感到很难为情，以致我无法面对镜中的自己。因为我感到十分羞愧。 为了在朋友面前掩饰我的瘦弱，我经常穿宽松的衣服和长袖的衬衫。 Even in the summer time. 即使在夏季 I wnted to gin weight so bdly tht I tried everything I could. Everything! I wsted thousnds o dollrs on every supplement "d" tht promised more muscles nd st results. Including: 由于我太想增加肌肉了，所以我尝试了所有可能增加肌肉的东西，所有的～我在那些所谓的 时尚补品上浪费了数千美元，因为该补品承诺可以增肌并且立即见效。这些包括: , High clorie weight gin powders 高能量增肌粉 , Liver Tblets 肝片 , Boron 硼 , Smilx 菝葜属 , Mexicn Yms 墨西哥山药 , Crbohydrte Powders碳水化合物粉 , Cybergenics , , Liquid Oxygen 液氧 , Colon Clensing结肠清洗 , Blue-Green lge蓝藻 ... nd much more. 还有其它一些 I joined gym, nd egerly tried mny o the "proessionl bodybuilder" workout routines in the "Muscle" mgzines. I did everything tht I ws told to do, no mtter how unusul it sounded. 我报名参加了一个健身项目，并急切的尝试了在肌肉杂志上的各种专业健身方法。我按照别 人告诉我的方法去做，无论这些事情听起来多么不寻常。 I worked out 5-7 times per week, 2 hours ech dy. Dy ter dy, week ter week I wited or the muscle gin, but I never gined pound! In ct, eight yers lter, I looked exctly the sme. 我一周锻炼5到7次，每天2小时。日复一日，年复一年，我等待着自己长出肌肉的那天， 但是结果我却没有长出一块肌肉，事实上，8年之后，我和从前并无区别。 It ws rustrting. I couldn't understnd it! I did everything tht I ws supposed to do, but it wsn't helping me. I knew tht I would never be huge. I just wnt body tht I could be proud o. Ws tht too much to sk? 这十分令人沮丧，我怎么也想不通，我做了所有我该做的事情，可是却一点效果也没有。我 知道自己不可能变成一个巨人。我要的只不过是一个可以令我自豪的体型。难道这也过分了 吗, Why ws this so diicult? 为什么这么困难呢, Here's The "Secret" They Don't Tell Us Skinny Guys... 这就是他们不告诉瘦个子的秘密 Wht I inlly discovered ter yers o iled eort is tht most pros re not only gited with good genetics (i.e., they cn gin muscle or lose t esier thn most people), they lso enhnce their results with illegl hormones nd steroids. 在多年失败的尝试中，我最终发现，大多数肌肉健美者不仅天生有良好的体魄，而且他们还 服用一些非法的荷尔蒙和类固醇来保持身材。 Becuse o this, they cn trin hrder, et whtever they wnt nd still get gret results. Using their trining methods nd dvice would never work or my body type becuse I don't use steroids. I never wnt to. 由于这个原因，他们可以更刻苦的训练，吃他们想吃的，并且仍然取得不错的效果。他们的 训练方法和建议对于我这类型的人来说根本不适用，因为，我从不服用类固醇，并且我也不 想那样做。 nd my body does not gin muscle mss esily. 要想使我的身体增加肌肉并非易事 I now relize tht I m "hrdginer". hrdginer is someone who is nturlly thin nd hs n extremely diicult time gining weight o ny kind. Becuse o this, why would I listen to someone who gins muscle esily? 我现在终于意识到，我是一个很难长肌肉的人，通常像我这类人天生就瘦，并且很难通过其 它方法增加肌肉。既然这样，那我为什么不听听那些轻而易举增加了肌肉的人的建议呢。 nything they sy will not be relevnt to me. It ll mkes sense now, but too bd I hd to wste so mny yers just to igure it out. 他们所说的和我没有什么关系，现在我总算明白了，可惜的是我花了数年时间才想通。 I you re hrdginer too, most dvice will be useless to you unless it speciiclly ddresses your body type nd metbolism. 如果你也属于那种很难增加肌肉的人，那么那些建议对你将一点用处也没有，除非这个制定 的建议是特别为你的体型和新陈代谢量身打造的。 Here's n importnt ct: Wht works or one person who gins weight esily will NOT work or you. nd wht works or someone who's overweight will NOT work or someone trying to gin weight. 这里有个重要的事实，那就是:对于一个能给其它人快速增肌的方法也许并不适合自己。一 个对于体重超标的人的有效方法也许用在一个正想获得体重的人的身上也并不合适。 I you're nything like me, you're tired o irrelevnt inormtion nd lse dvertising clims. Tht's why I begn looking or trining nd dieting techniques tht hve ctully been proven to increse muscle mss. 如果你和我的情况类似的话，你一定早已对那些不相关的消息和假广告感到厌倦了。这也是 我为什么开始寻求锻炼和节食方法的原因，并且这种方法已经被证实对增加肌肉很有效。 Plese red this pge creully becuse I m going to tell you exctly wht I lerned nd how you cn pply tht inormtion to inlly trnsorm YOUR Body. 请认真阅读本文，因为，我将详细告诉你我所学到的东西，以及教你如何运用这种方法彻底 改变自己的体型。 Steve gined 20 lbs o muscle, lost 22 lbs o t 史蒂夫增加了20磅肌肉，减掉了22磅脂肪 Sm gined 40 lbs o muscle 山姆增加了40磅肌肉。 Ok, let's get strted... 那么，让我们开始吧 During my serch or proven muscle building techniques, I cme cross quite bit o incredible trining nd dieting inormtion. I lso cme cross some hrd-to-ccept inormtion tht I ws not redy to believe. Looking bck, I now relize tht this inormtion ws the mjor turning point in my journey to gin more mss. I hd to let go o old myths: 在我寻找有效增加肌肉的方法期间，我碰到了许多不可思议的训练和节食建议，我也遇到了 一些让人难以接受的，并且连我自己也不太相信的建议。回过头看，我终于意识到，这些建 议才是我真正踏上增肌之路的转折点。说到这，我不得不打破一些讹传了。 Myth #1: I You Wnt To Look Like Bodybuilder, You Must Trin Like Them 讹传1:如果你想要有健美运动者的身材，你就必须像他们一样训练 or mny yers I red the bodybuilder mgzines religiously. I tried workout ter workout.. trying to chieve the body o proessionl bodybuilder. Unortuntely, I did not relize tht bodybuilding ws sport. nd like ll other sports, the thletes re not like you or I. 许多年来，我都很虔诚的阅读健身杂志，我拼命锻炼就是想有一天能塑造一个专业健身者的 体型。不幸的是，我没有意识到健身是一项运动，就如同其它所有运动一样，而运动员并不 是像你或者我这样的。 or exmple, let's look t sport like bsketbll. I cn lern to ply bsketbll. I cn py or privte coches; trin exctly like Michel Jordn; et exctly wht he ets, do exctly wht he does... Sure I will get decent t the gme, but I will never be s good s Michel Jordn. 99.9% o us won't. Heck I won't even be goon enough to ply proessionlly. This is becuse Michel Jordn, like other proessionl thletes hve the genetics to help them excel in tht sport. 例如，我们拿篮球打个比方。我可以学习如何打篮球，我可以付钱请私人教练，接受和迈克 尔乔丹一样的训练，吃和他一样的东西，做他所做的事。当然我可以在比赛的时候表现得很 漂亮，但我决不可能有迈克尔乔丹那样的身手，可以说99.9%的人做不到。更糟糕的是我 可能甚至还不足以打一场专业比赛。这是因为迈克尔乔丹像其它运动员一样在体育运动方面 有着良好的天赋，而我们却没有。 The sme goes or bodybuilding. irst o ll, the bodybuilders in this sport re gited geneticlly. Their bodies respond well to resistnce trining. Even i you trin exctly like they do, your body won't respond like theirs. 这个道理同样也适用于健身。首先，健美运动者天生素质良好，他们的身体能很好的适应阻 力训练。即使你和他们接受同样的训练，你的身体也不会像他们那样经受得住。 Second, most proessionl bodybuilders re hevy users o steroids nd illegl hormones. These drugs give them n edge nd help them to recover ster. So they cn trin more oten nd build muscle ster thn non-steroid user. 第二，大多数专业健美运动者都大量使用了类固醇和非法荷尔蒙之类的药品。这些药品能帮 助他们快速恢复身体，这样他们就可以锻炼得更频繁，并且比不服用类固醇的人更快速的增 加肌肉。 ormer proessionl bodybuilder Crig Titus put it this wy: 曾经的肌肉健美者克雷格提图斯是这样说的: "Wht proessionl bodybuilder does to build muscle hs nothing to do with wht the verge person needs to do to build muscle." 专业健美者所用的方法和普通人所需要的健身方法毫无关系 Need I sy more? 我还需要多说吗, Now, I'm not telling you this to discourge you rom trying to build more muscle. I'm telling you this so tht you cn begin to ocus on the right things. You must orget trying to trin like proessionl bodybuilder. It won't work on us norml guys. You must trin in wy tht is right or your body & genetics. 我现在说这个不是在打消你增肌的积极性。我只是在告诫你，这样你才可以开始关注正确的 健身方法。你不能以一个专业健美者的标准去训练。这对普通人不适用。你必须以一个适合 你身体构造特征的方法去训练。 O course I still enjoy looking t bodybuilder mgzines or inspirtion, but tht's s r s it goes. I skip their recommended workouts nd suggestions. 当然，我还是坚持看健身杂志来激发我的热情，但是我会跳过他们推荐的锻炼方法和建议。 "Louis Gined Over 34 Pounds O Pure Muscle!" 路易斯增加了34磅多的纯肌肉 148lbs 148磅 183lbs 183磅 Myth #2: To Build Muscle You Must Workout Everydy. The More You Trin, The Bigger You Will Get! 讹传2:为了增加肌肉你必须每天锻炼，你锻炼的越多，你的肌肉就越硕大。 This myth comes rom reding those bodybulider mgzines just like myth #1. The "pros" trin more requently nd mny use mostly mchines. gin they cn do this becuse o their genetics nd their use o steroids. However, we re not using either so we must do things dierently. 讹传2也像讹传1一样是在健身杂志上读到的。那些建美运动者训练得很频繁，并且用到 了大部分运动器械。他们能反复这样锻炼是由于他们自身的身体条件和服用的类固醇。然而， 我们却从来不服用，所以我们得另寻方法。 or the verge person, more trining does NOT equl more muscle. I lso hd to stop trining so oten nd understnd tht, or hrdginers, "less is more". 对于普通人来说，更多的训练并不一定意味着更多的肌肉。我还不得不经常停下训练，并知 道，对于一个难长肌肉的人来说，少即是多。 Some people still believe the more you trin, the bigger you get. I tht were true, ll I would hve to do is workout 8 hours everydy, nd I'd be huge! 一些人仍然相信，训练的越多，肌肉就越硕大，如果这是真的话，那我所要做的就是每天锻 炼8小时，然后就等着我的肌肉变大了。 Unortuntely, it's not true, it doesn't work tht wy. 可惜的是，这不是真的，也根本行不通。 Your body does not build muscle while you re in the gym. Your body builds muscle while resting. 在健身馆里运动并不能帮你增加肌肉，反而当你休息的时候你却可以做到。 Weight trining is needed only to stimulte growth. ter tht, your body needs rest nd ood to build muscle. nd hrdginers need more rest nd ood thn others. 举重训练只有在刺激增长的时候才用得着。在这之后，你的身体需要休息和食物来增加肌肉。 对于那些瘦弱者来说更应该比其他人多休息和吃更多的食物。 Tht took me long time to understnd. Working out too oten doesn't llow your muscles the necessry time to recuperte. Not only will you not grow, but you will lso be setting yoursel up or chronic injuries rom overtrining... 我花了很长时间才明白一个道理:太过频繁的锻炼并不利于你肌肉复原所需要的时间。不只 你的肌肉会停止增长，而且你还会因为过度训练患上慢性疾病。 ... nd possible muscle loss! 可能的肌肉损失 Now, when you do trin, the best wy to gin muscle mss quickly is to use ree weights. You must ocus on compound ree-weight trining, nd lit chllenging (tht is, hevier) weights. 当你训练的时候，最好的快速获得肌肉的方法就是使用负重训练。你必须把注意力集中于负 重训练，并且试举一些有挑战性的重量。 This stimultes the lrgest mount o muscle ibers.Your body responds to this stimulus by incresing the size o your muscle ibers. 这会刺激你身体绝大部分的肌肉纤维组织。而你的身体则通过增加肌肉纤维的大小来对这种 刺激作出反应。 In the pst, I used mostly mchines. I ws lwys told tht ree weights were wste o time, nd mchines were much ser nd more eective. Boy, ws I misled! 在过去，我用过几乎所有的器械。可是别人总告诉我负重训练只是浪费时间，其它的器械会 更安全和更有效。但是我却被误导了。 Most mchines re wste o time or us. 许多器械对我们来说只是浪费时间。 Mchines limit your development, becuse they help to support the weight. 器械会限制你的发展，因为他们帮助你支持重量。 On the other hnd, ree weights mke you support the weight long the entire pth o the movement, which helps to stimulte more muscle ibers while lso strengthening smller nd/or weker muscles. 另一方面，负重训练使你在整个运动过程中支持重量，这样有助于刺激更多肌肉纤维，同时 也可以增强小块和不发达的肌肉。 I your smller supporting muscles re wek, your lrger muscles won't grow. To build size nd strength quickly, nturl bodybuilders nd proessionl thletes don't use mchines — they use ree weights lmost exclusively! 如果你的小块支撑肌肉薄弱的话，那么你的更大块的肌肉就难以形成。为了更快的增大肌肉 面积和力量，专业的运动员们都不使用器械---他们几乎无一例外的利用负重训练。