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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。 If you're anything like me, you're tired of irrelevant information and false advertising claims. That's why I began looking for training and dieting techniques that have actually been proven to increase muscle mass.
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饮食方法的原因，并且这种方法已经被证实对增加肌肉很有效。 Please read this page carefully because I am going to tell you exactly what I learned and how you can apply that information to finally transform 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 gained 20 lbs of muscle, lost 22 lbs of fat 史蒂夫增加了20磅肌肉，减掉了22磅脂肪
Sam gained 40 lbs of muscle 山姆增加了40磅肌肉。
Ok, let's get started... 那么，让我们开始吧
During my search for proven muscle building techniques, I came across quite a bit of incredible training and dieting information. I also came across some hard-to-accept information that I was not ready to believe. Looking back, I now realize that this information was the major turning point in my journey to gain more mass. I had to let go of 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饮食建议，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: If You Want To Look Like A
Bodybuilder,
You Must Train 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
For many years I read the bodybuilder magazines religiously. I tried workout after workout.. trying to achieve the body of a professional bodybuilder. Unfortunately, I did not realize that bodybuilding was a sport. And like all other sports, the athletes are 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。
For example, let's look at a sport like basketball. I can learn to play basketball. I can pay for private coaches; train exactly like Michael Jordan; eat exactly what he eats, do exactly what he does... Sure I will get decent at the game, but I will never be as good as Michael Jordan. 99.9% of us won't. Heck I won't even be goon enough to play professionally. This is because Michael Jordan, like other professional athletes have the genetics to help them excel in that 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 same goes for bodybuilding. First of all, the bodybuilders in this sport are gifted
genetically. Their bodies respond well to resistance training. Even if you train exactly 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 professional bodybuilders are heavy users of steroids and illegal hormones. These drugs give them an edge and help them to recover faster. So they can train more often and build muscle faster than a 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。
Former professional bodybuilder Craig Titus put it this way: 曾经的肌肉健美者克雷格提图斯是这样说的：
\with what the average 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 say more?
我还需要多说吗？
Now, I'm not telling you this to discourage you from trying to build more muscle. I'm telling you this so that you can begin to focus on the right things. You must forget trying to train like a professional bodybuilder. It won't work on us normal guys. You must train in a way that is right for 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。
Of course I still enjoy looking at bodybuilder magazines for inspiration, but that's as far as it goes. I skip their recommended workouts and 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。
\
Of 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
Everyday.
The More You Train, 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 from reading those bodybulider magazines just like myth #1. The \train more frequently and many use mostly machines. Again they can do this because of their genetics and their use of steroids. However, we are not using either so we must do things differently.
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。
For the average person, more training does NOT equal more muscle. I also had to stop training so often and understand that, for hardgainers, \.
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 train, the bigger you get. If that were true, all I would have to do is workout 8 hours a everyday, and 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。
Unfortunately, it's not true, it doesn't work that way. 可惜的是，这不是真的，也根本行不通。
Your body does not build muscle while you are
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 training is needed only to stimulate growth. After that, your body needs rest and food to build muscle. And hardgainers need more rest and food than 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。
That took me a long time to understand. Working out too often doesn't allow your muscles the necessary time to recuperate. Not only will you not grow, but you will also be setting yourself up for chronic injuries from overtraining...
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。 ... And possible muscle loss! 可能的肌肉损失
Now, when you do train, the best way to gain muscle mass quickly is to use free weights. You must focus on compound free-weight training, and lift challenging (that is, heavier) 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 stimulates the largest amount of muscle fibers.Your body responds to this stimulus by increasing the size of your muscle fibers.