文章轉載自:http://tw.myblog.yahoo.com/muscle-man/
6.) To Gain Arm Size, You Must Increase Your Overall Muscular Bodyweight.
6.要增加手臂的尺寸，你必須要先增加全身的肌肉量
Arm size is directly related to overall body size. A 160-pound bodybuilder is not going to have 19-inch arms. Many people fail to realize that the way to bigger arms is to increase overall muscle mass by concentrating on the major muscle groups, the chest, back, and legs.
手臂的尺寸與全身的肌肉量有關。一個160磅 的健美選手不太可能有19吋的手臂。許多人並不知道增加手臂尺寸的方法就是要先增加全身的主要肌群肌肉，包括胸部、背部與腿部。
The time and energy people waste pumping away at their arms should be spent on developing the major muscle groups.
許多人浪費時間與力氣在練他們的手臂，而他們應該要多花點時間在練他們的主要肌群上。
People also tend to ignore the fact that the biceps and triceps are heavily involved when working the major muscle groups.
而大家也很容易忽略三頭肌與二頭肌其實是與全身的主要肌群有關。
7.) Don't Be A Counter.
7.別太計較
Many people get caught up in the numbers game when they go to the gym. If you are performing a set and you know how many reps you have performed, then you are being a counter. How can you have total focus on the movement and the muscle being worked if your mind is busy keeping track of how many reps you've done? The answer is you can't. It's ok to have a target to shoot for before you start your set, but let a spotter or a training partner count the reps so you can concentrate on the muscle and the movement.
許多人到了健身房好像變成計算人員一樣。如果你在進行一組並且你知道你應該要做幾下，那你就變成了一個計算人員了。如果你整個心思都放在要做幾組與幾下，你怎麼能夠把心思集中在動作以及肌肉的收縮？答案是不行的。當然，在運動前設定一個目標來進行是可以的，但是把計算的工作留給你的夥伴或者私人教練，而你把重心放在動作與肌肉的收縮上。
8.) The Abs Are No Different Than Any Other Bodypart.
8.腹肌與其他的身體部位並無不同
You don't need to work your abs any more than any other muscle. The good ole abdominal crunch is all you really need to do. If you want to add resistance, grab a plate and stick it behind your head. And doing abdominal work until the cows come home won't make your abs visible. The only way to get visible abs is to get rid of the fat around your waist.
你不需要多花心思在你的腹肌上。完整的仰臥起坐是你真正需要的。如果你想要增加阻力，你可以拿一片槓片貼在你的頭上。一直做仰臥起坐等到小小牛兒回家來（意指做了很久）並不會讓你的腹肌就爆出來，唯一讓腹肌明顯的方法就是把你腰部的脂肪消去。
9.) Warming Up Means That You Warm Up.
熱身的意思就是要你熱身而已
Many people waste a ton of energy warming up - energy that could be used for "real" work sets. For example, say the top squat weight for the day is 400. The person might normally warm up as follows: 135x10, 225x10, 315x10, 365x10. This is a waste of not only time, but energy. A better scheme would be: 135x10, 225x5, 315x3, 365x1. The work set weight of 400 could probably be moved up to 420 because the person is no longer burned out from all the warmups.
許多人浪費很多力氣在熱身上，而真正的精力應該要用在真正的訓練上。像是，蹲舉那天的最重重量是400（磅），一些人可能會遵循這種熱身方式：135X10、225X10、315X10、365X10，這浪費的不僅僅是時間，還有精力。比較好的方式是用：135X10、225X5、315X3、365X1。而這樣設定的最高重量可能可以從400上提到420因為就不需要浪費太多時間與精力在熱身組上了。
10.) When You Start A New Movement, Start Out Slow.
當你嘗試新動作時，把動作放慢
A new movement means that the muscles, tendons, and ligaments are going to be subjected to a new stress. Don't jump to the maximum weight you can handle on the first workout. For most people, this is a prime time for the mortal enemy of common sense to rear its ugly head, EGO. Don't let your EGO get the best of you, because in this instance it often leads to injury - injury that takes you out of action a much longer period of time than the time waiting a workout or two to kick the new movement into high gear.
新的動作代表肌肉、肌腱與韌帶將要面臨新的刺激。而不要把重量在一開始就調到最大。對大多數人而言，這是常識裡的重要敵人出現的時候，那就是自尊。不要讓你的自尊領頭，因為這樣通常會讓你受傷。而受傷的話就會讓你有更長的時間無法進行動作這比你多花 一兩 次運動去練習來說更不值得。
Remember, before you start looking to science for answers to your training woes; try the common sense approach to your training. Using common sense as your guide in your training will seldom steer you wrong.
請記住，當你常識尋找科學知識來解答你的訓練疑惑，請嘗試用常識來進行你的訓練，利用常識來進行訓練通常很少會帶你走到錯誤的方向。（完）
Bill Piche,
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