每2-3個月,可以做1-2周的tapering。tapering是減量不減質。具體說,就是cut volume by half,keep the same intensity. 有說,我平時做3組,怎麽減半? 建議是round-up,做2組即可。但是frequency不要減很多,要保證一周至少3次。我個人覺得deload是另一種tapering,就是把weight降到70%左右,遵循以前提到的3-5原則(每周練3-5次,每次3-5個練習,每個練習做3-5組,每周提高3-5%。。。)。這些是指導性的,可以靈活掌控。主旨是,經過一段時間的hard work, 給身體一些時間休整恢複,尤其是有這傷那痛的。
這裏有一篇文章可以參考。我隻看了摘要(鏈接在此):
摘要的摘要:
This study examined the impact of 4 weeks of either complete cessation of training (DTR) or a tapering period (TAP; short-term reduction of the strength training volume, while the intensity is kept high), 。。。。。。 These data indicated that DTR may induce larger declines in muscle power output than in maximal strength, whereas TAP may result in further strength enhancement (but not muscle power), mediated, in part, by training-related differences in IGF-1 and IGFBP-3 concentrations.