The Most Powerful Muscle-Building Tool Available
最有力的增肌利器在你手中


The muscle-building debates will never end. The endless arguments over how an effective muscle-building program should be structured will most likely continue until the end of time. Just scour the Internet message boards, flip through any muscle magazine or talk to the sales rep at your local supplement store. No matter who you talk to or what you read, it seems that everyone is an expert these days.
有關如何增長肌肉的爭論永遠也不會停止。有關如果組織一個有效訓練計劃的爭論看起來似乎要一直持續到時間的盡頭。無論你是上網上論壇瀏覽還是翻閱健美雜誌，或者你跟一個補劑商店的售貨員聊天，所有人看起來都是健美專家。

if everyone is an expert, confident in their own ideas and beliefs, how can the average beginner possibly know who to listen to? He or she is instantly confronted with endless questions that seem to have no clear-cut answer.
如果每個人都是專家並且深信他們自己的訓練理念的話，那麼一個一般的初學者怎麼樣才可能知道到底聽誰的？他們馬上就要直接面對永無完結的健美問題而且這些問題看起來都沒有什麼清晰明了的答案。

How many days should I train per week? How many sets should I perform for each muscle group? What type of rep range should I be using? What are the most effective exercises for stimulating muscle growth? How long should my workouts last?
我每週到底應該訓練多少天？每部分的肌肉到底應該做幾組練習？到底應該使用每組能做幾個的重量？什麼練習可以最有效的增肌？我每次訓練課到底應該持續多長時間？

Believe me, there are answers to these important questions, and if you are willing to put in the time and effort you will most definitely find them. But that's not what this article is about.
相信我，這些重要的問題都是有答案的，如果你願意花時間和努力的話你肯定會最終找到這些答案，但這不是我要在這篇文章裡面要討論的。

You see, amidst all of the confusion and endless debating, the majority of lifters end up losing sight of the big picture. Beyond all of the specific workout principles, such as rep range and exercise selection, remains one crucial principle, a principle that lies at the very heart of the muscle growth process. If this principle is not given full attention, or even worse, completely ignored, building muscle becomes next to impossible.
你看，在所有的混亂和無休止的爭論中，大多數健身者停止了只研究訓練理論的細枝末節。在所有的具體訓練理論中，比如說像每組多少個和選擇什麼動作等等，存在這一個決定性的訓練理論，這個訓練理論存在於肌肉生長的每個過程的核心之中。如果這個理論沒有得到足夠的重視或者甚至被完全忽略的話，增長肌肉幾乎就是不可能的。

The bottom line is that muscles grow as they adapt to stress. When you go to the gym and lift weights, you create 「micro-tears」 within the muscle tissue. Your body perceives this as a potential threat to its survival and reacts accordingly by increasing the size and strength of the muscle fibers in order to protect against a possible future 「attack」.
底線就是肌肉會隨著它們對於壓力的適應而生長。當你去健身房訓練時，你在肌肉組織裡面創造了一些很細微的創傷,你的身體察覺到了這些肌肉組織的創傷並且把它們當作對於你生存的潛在威脅，同時做出反應增大和增粗你的肌肉纖維以至於去保護你能夠應對未來有可能再次出現的對你身體的「攻擊」。

Therefore, in order to continually increase the size and strength of the muscles, you must focus on progressing each week on all of your exercises by either lifting slightly more weight or performing an extra rep or two. In doing this, your body will continue to adapt and grow to the ever-increasing stress.
因此，為了持續的增加肌肉的體積和強壯程度，你必須集中精神在每週你的訓練重量進步了多少或者是你同等重量的次數增加了一次或者兩次，這樣的話你的身體就會持續的去適應每一次增加的壓力然後生長。

Building muscle is all about building strength!
So what is the most powerful muscle-building tool available?
Quite simply, it is a pen and a piece of paper!
增肌其實本質就是增加強壯程度！！
那麼什麼是你手中最有力的增肌利器呢？
非常簡單，就是一支筆和一張紙！

The specifics of building muscle are important to understand and implement, but regardless of what style of training you're currently using the ultimate deciding factor between success and failure is progression.
You can sit around all day obsessing over specific principles, but the bottom line is that if you aren't getting stronger every week, you absolutely will not be getting any bigger.
理解和執行增肌的細節是非常重要的，但是不管你目前的訓練風格是什麼，最終決定成功和失敗的因素每一次進步.你可以整日坐在那裡沉迷於具體的訓練理論，但是底線是如果你沒有每週都變得更加強壯的話你的肌肉就肯定不會變大。

Examine your training approach closely. If you haven't been paying laser-like attention to the amount of weight you've been using, the number of reps you've been performing, and then striving with every ounce of your energy to improve upon those numbers each week, you are completely ignoring the very foundation of the muscle growth process.
縮短每次測試你肌肉能力的間隔。如果你沒有額外重視你用多大的重量，同樣的重量你可以舉起多少次，努力的追求在這些數據背後你肌肉在每週獲得的每盎司能量的增長，你就完全忽略了肌肉生長過程最基礎的東西。

If you want to see the best gains in muscle mass and strength that you possibly can, a pen and a piece of paper is the most important tool you could possibly have in your arsenal.
如果你想知道你有可能變的多強壯和你的塊頭到底能長多大，一支筆和一張紙是你的裝備包中你有可能有的最重要的裝備。

Once you've accepted and implemented this basic rule of building muscle, you can then move on and learn about the specific principles of how to structure an effective workout. Visit my website using the link below if you want to learn more...
一旦你開始接受和執行這個增肌的基本法則，你就可以開始去研究更加具體的訓練理論和如何去安排一次高效的訓練課。如果你想學習更多的話可以點擊下面的鏈接到我的主頁上瀏覽…

About The Author

Sean Nalewanyj is a bodybuilding expert, fitness author and writer of top-selling Internet Bodybuilding E-Book: The Truth About Building Muscle. If you want to learn how to build the greatest amount of lean muscle mass and strength possible in the shortest period of time, visit his website: www.musclegaintruth.com
有關作者：

Sean Nalewanyj 是國際上銷量最大的網絡健美書─《增肌的真相》的健美專家和健身作家，如果你想學習如何在最短的時間內最大可能的增加你的瘦肌肉和最大化的強壯自己請瀏覽以下網址：www.musclegaintruth.com