文章轉載自:http://tw.myblog.yahoo.com/muscle-man/
There is a significant amount of people that bodybuild who are constantly in search of the magic routine, magic exercise, or magic diet to propel them past some plateau in their training. They often turn to science for the answer and end up with so many conflicting answers that it makes their heads spin. Science won't help in many instances because they have forgotten something that should be the basis of everyone's training program; Common Sense. Common sense will seldom let you down.
有很多健美的人士都會在訓練的停滯期時尋求夢幻的課程、夢幻的動作、或者夢幻的飲食。他們通常傾向用科學來解答並且會因為出現太多衝突性的答案被搞的暈頭轉向。科學在許多的例子之中並沒有辦法幫上忙因為他們忽略了部分一般人的訓練基礎以及常識。而這些常識絕對不會讓你失望。
Instead of leaving common sense at home or in your locker, use it at the gym. Every time you train, you should strive to make new insights into what works for you and what doesn't. It doesn't have to be complicated. For example, if something hurts when you are doing a particular exercise, common sense tells us that something is WRONG and you should either change the exercise or perhaps you are using shabby form. This may sound basic, but a lot of people will ignore their common sense and continue to do the exercise.
不要把這些常識遺留在家或是你的置物櫃，而是要在健身房裡使用它。每次你訓練的時候，你必須曉得哪些對你有效而哪些是沒效的。這不需要搞的很複雜，像是如果你在做某個動作感到疼痛的時候，常識告訴我們一定是哪裡出了問題並且你應該要改變你的動作或者你使用了不好的計畫。這也許聽起來很基礎，但是有很多人卻會忽略他們的認知而持續地進行這個動作。
Eventually, their body may end up FORCING them to stop because they made a simple problem into a BIG problem. Here are some training tips based on common sense to get you started in the direction of bigger gains; the common sense direction:
最後，他們的身體將會強迫他們停止因為他們已經把小問題變成大問題了。這裡有一些基於常識的訓練提示可以讓你著手變得更大，這些嘗試包括：
1.) Use Full Range Of Motion.
1.使用全可動域
Most people's first reaction may be: "I DO use full range of motion." However, full range of motion seems to have different definitions to different people. Take squats for example. Three plates seems to be the MMP (Minimum Macho Poundage) for men. They will do that MMP anyway they can!
許多人的第一反應一定是"我就是用全可動域啊"。然而，全可動域的定義隨著不同的人也呈現不同的現象。拿蹲舉作為例子，三塊槓片感覺好像是身為男人的最小重量，而他們也一直會做這樣的重量。
What you typically see in the gym is some guy put on knee wraps and let out screams like someone shoved a hot poker up his butt as he auditions for Saturday Night Fever getting set up. He then proceeds to dip his knees a few inches as he lets out another scream. Each rep is the same and when he gets done his buddies congratulate him on a set well done!
你可能會看到健身房有人用著護膝並且像是被人施以烙刑的大叫，然後他會開始下降他的膝蓋然後又開始大叫。就這樣週而復始下去，把他的精力耗竭後財才認為他已經好好的做完一組（這是所謂的自殺式訓練嗎？）
Common sense tells you that a two-inch range of motion will not give you good overall leg development. Forget the MMP and use a weight where you can squat down until the tops of your thighs are parallel to the floor. And don't go in the other direction and go so low that your back rounds out!
常識告訴你們兩吋的可動域並沒有辦法讓你的腿部達到完整的發展。請忘了MMP並且使用一個可以讓你的大腿蹲到平行地面的重量。並且也不要蹲到其他的方向或者蹲太低而讓你的背部躬起來了。
Common sense also tells you that the knee wraps rob the muscles of tension, tension that could be used to develop the tendons, ligaments, and muscles. "But I use them for protection" is commonly heard. That is a pure bunk, because they can actually cause damage to your knee, especially if you wrap incorrectly. If you want protection, use Trojans. If you want leg development, deep six the knee wraps.
常識也告訴你們繃帶會導致肌肉的緊張，而這種緊張可以用來鍛鍊肌腱、韌帶與肌肉。"但是我使用它們的原因是為了避免受傷"這你常常會聽到，而這真的是瞎扯，因為他們事實上可能會傷到你的膝蓋，特別是如果你纏得不正確的話。如果你真的想要避免受傷，請使用護膝，而如果想要腿部發展，把繃帶緊纏六圈。
2.) Common Sense For Doing Chinups.
2.拉單槓的常識
How wide should you put your hands for chins? It is a misnomer to think that the wider you go on chins, the wider your back will get. Going wide will wreck your shoulders, plain and simple. You should go no wider than shoulder width.
拉單槓的手應該要擺多寬？這常常讓人誤解到如果你愈寬，那你就會得到愈寬的背。但是如果太寬的話會傷到你的肩膀。你手握的寬度不應該超過你的肩寬。
Also, don't let your trunk rotate forward at the bottom stretch. It may seem like your lats get more stretch, but in reality a great amount of stress is being placed on your shoulders. If you want to bodybuild for a long time without chronic shoulder pain, forget that extra stretch.
而且，不要讓你的體幹前旋來達到完整的伸展，雖然這感覺上好像你的擴背會得到比較多的伸展，但是事實上卻使你的肩膀承受了更多的壓力。如果你想要健齡能夠長一點而且沒有遭遇到肩關節疼痛，請把一些不必要的額外伸展拋棄掉。
3.) Common Sense For Shoulder Side Laterals.
3.肩側舉的常識
How many times have you seen someone humping up dumbbells and with the momentum they are using, hardly hitting the lateral delts at all? This can be seen almost everyday in gyms around the world. Lighten up and do them right! The tension should be felt in the delts during the entire movement. Also, there is no reason to raise the dumbbells above shoulder level.
你有多少次看到有人駝背一口氣把啞鈴舉起來，而看到他其實根本就沒有練到三角肌中部？這可能是每天在健身房最常看到的事情。把重量降低並且做正確的姿勢！側舉的感覺應該是在整個運動過程中三角肌都是呈現緊張的狀態，並且，沒有任何理由讓你把啞鈴舉到比肩膀還高。
4.) A Common Sense Recovery Tip.
4.休息與恢復的常識
You have probably heard get lots of sleep to make good bodybuilding progress. However, how many really pay attention to this aspect of recovery? Common sense tells us that sleep is a KEY factor in not only lifting progress, but in staying healthy (not getting colds, etc.) during the winter months. What happens when you get sick? Well, most people end up sleeping a TON.
你也許聽說多睡一點可以達到好一點的進步，但是，你有多少次真正專注在"恢復"？常識告訴我們睡眠不僅僅是一在重量訓練復原的一個重要因素，它也是在冬天保持身體健康的方式（避免感冒）。如果生病的話會怎樣？大多數的人就必須要睡更多更久來恢復。
Your body is catching up for the debt you may have created for weeks. There also seems to be improved poundages and pump during vacations for many people. Why? For a lot of people on vacation, sleep time increases significantly! If you are only sleeping 6 to 7 hours now, try getting an extra one or two hours sleep a night and see the difference. Establish your priorities.
你的身體會嘗試趕上你已經累積了幾個禮拜的（疲勞）債務。對於許多人來說，放假的時候可以更多的重量並且達到更好幫浦效應。為什麼？因為大多數人在放假時的睡眠時數會增加。如果你現在只能睡6-7個小時（就是我～）嘗試能不能在晚上擠出多1-2個小時來睡覺，你會發現有所不同（我也知道啊～）。建立你的競爭優勢。
If staying up and watching the late show is more important than adding muscle and staying healthy, then don't whine at the gym when some person who is getting 9 hours per night kicks your butt! Another way to get more sleep is to try catching naps at lunchtime or on weekends.
如果熬夜看電視比增加肌肉與健康更重要的話，那就別在健身房看到有人睡9小時比你壯的時候在那邊發牢騷！另外一個增加睡眠的方式就是在中午休息時間或者週末時睡個午覺。
5.) Do Deadlifts For Overall Back Development.
做硬舉來達到背部的完整發展
Common sense tells us the deadlift is the best exercise for overall back development. The deadlift hits your back from the top of your traps all the way down to your lower spinal erectors. When talking about deadlifts, I am not talking about loading on your bodyweight and doing them still legged. I am talking about working up to 1.5x or 2x bodyweight for sets of 10! "But I do shoulder shrugs for my traps", you say. Deep six the shrugs!
常識告訴我們硬舉是背部全面發展的最好運動。硬舉可以刺激你背部從上部的全部肩胛骨直到下部的豎脊飢群。當談到硬舉，我並不是說把重量調到跟你體重一樣重並且作直膝的硬舉。我是說重量是你體重1.5-2倍的一組反覆次數10下的硬舉！"但我會做聳肩來練我的肩胛肌群"，如果你這樣說的話，那就做個6下聳肩吧！
They are a poor man's deadlift. It is the same as skipping squats and just doing leg extensions! No question about it, deadlifts are hard work. However, the hard work will pay off come contest day when you turn around and your "Christmas Tree" has ornaments on it while the person's next to you is bare!
硬舉絕對不能忽略，這個概念就像忽略蹲舉而只做推部伸展而已！當然，硬舉很累，然而，這個投資在你比賽的時候轉身時而你的背部"聖誕樹"上有滿滿的裝飾而你旁邊的人卻是空的時候得到收穫。
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