快速练出肌肉：10步让你变得更强壮（中英双语）

老吴

most people who have the goal of building muscle don’t want towait a long time to see results. It can be frustrating to train for a long timeand feel like you’re working hard, but not really see a difference in your body.Want to know how to build muscle fast? Try these 10 steps to be strong in a short periodof time.

大多数人都希望自己可以锻炼出健美的肌肉，但又不想花太多时间在这上面。更让人沮丧的是：花了很多时间去努力训练，身体却没有什么大的改变。想知道在短时间内炼出肌肉的方法吗？试试这些方法吧。
Weight matters. 举重
That sounds obvious, but to build muscle, you need to challenge yourself with increasinglyheavier weights. If you keep lifting the same amount day after day, you won’tbuild muscle. Sochallenge yourself to lift more, and you’ll build that much more quickly.
听起来很容易，想要锻炼出肌肉，你就得不断增码，去挑战你自己。如果你每天都举相同的重量，你永远都不会练出来的。每天都增加一点点，你锻炼出肌肉的时间会更快。
Don’t try to time how long it takes you to lift, hold, and release whenyou’re lifting. Instead, think about powerful movements and increase the tempoa bit if you can. You’ll use more of your fast-twitch muscles, which willhelp you see results faster.
在举重的时候不要试着去计算举起，托住，放下来要用掉多少时间。相反的，你应该思考怎样才能竭尽全力增大运动节奏，更多的使用快速运动肌，这样见效才会更快。
Watch your form.观察你的姿势
Having said that, though, make sure that you’re performing the movementscorrectly when you’re lifting weights. You don’t want to hurt yourself becauseyou’re doing it wrong. So if you’re ever in doubt, go slowly enough to make sureyou’re lifting properly, then speed up a bit if you can, while maintaininggood form.
虽然之前也提到过，举重的时候一定要用正确的姿势。你也希望因为那个错误的姿势而伤到你自己。如果你也怀疑自己的姿势是否正确，那么就请慢下来确认你的姿势是否正确，然后用正确的姿势，慢慢的加快速度。
Work your muscles together.让肌肉群一起动起来
Lots of people like to do single-joint movements like bicep curls. But toget strong quickly, multi-joint exercises are so much more effective. Next time,try doing some deadlifts or bench presses, and you’ll see results a lotsooner.
大多数人都偏向于做一个关节一个关节的运动，像是屈臂那样的。但想要加快锻炼速度，多关节运动会更有效。下次试着做一下提举或是卧推运动吧，效果会很明显的。
Eat.吃
You need a lot of calories for the hard work you’re doing, and calories arenecessary for building muscle. Make sure you’re eating 250 to 500 more calories a daythan you were before you started trying to build muscle. You’llprobably need to up your protein intake, too; It’s a really great idea to have a protein-packed snackwithin half an hour of wrapping up your workout, too, to aid in recovery.
做完运动后你需要大量的卡路里，卡路里是锻炼肌肉是不可或缺的东西。确保你在锻炼时每天摄入的卡路里比锻炼之前多250到500.你可能也需要增加蛋白质的摄入。锻炼后半小时来一份富含蛋白质的零食，也是一个利于恢复的好方法哦。
Drink.喝
Staying hydrated keeps you healthy in all sorts of ways, but it’s especiallyhelpful to aid in recovery when you’re working out hard. Drinking enough waterwill ensure you don’t get fatigued and need longer to recover.
保证肌肤水润就能保证各方面都健康，对锻炼后的恢复也格外有用哦。饮用足量的水有助于你在短时间内恢复，也不那么容易感到疲劳。
Be willing to rest and recover.休息和恢复
Speaking of recovery, don’t think that the best way to build muscle fast is goingto be working out hard every day. That’s a sure route to injury. You need towork out as hard as you can, until the muscles are reallyworn out, but then give them a couple of days to repair before workingthem out again. Remember, lifting a lot of weight is literally tearing up yourmuscles; buildingup muscle is yourbody’s way of repairing that damage. If you don’t give your body time to dothat work, you won’t see results, you’ll just get hurt.
提到恢复，不要认为快速锻炼出肌肉最好的方法就是每天努力锻炼。那样肯定会受伤的。在肌肉消耗完以前，你每天都努力锻炼。再次锻炼之前是需要留出几天来恢复一下的。记住，举重太多肯定会拉伤你的肌肉，身体修复损坏肌肉也是锻炼肌肉的一种方法。如果你没有留出时间修复损坏的肌肉，不仅看不到锻炼效果，你还会受伤。
Do some cardio, too.再做些有氧运动吧
So what do you do while you’re recovering? Certainly you’ll have different muscle groups to workon different days, but you can also spend more time focusing on cardio on thoserecovery days. But if you have time to do both on the same day, do your weightsfirst. That way your heart rate will be up when you start your cardio, so you’llburn more fat, thus showing off your muscle that much faster.
身体在自我修复的时候你可以做些什么呢？毫无疑问，在不同的时间肌肉群的修复也会不一样。但是在修复期间，你也可以做些有氧运动。如果你有时间可以两种运动都做，那就先做举重吧。做有氧运动的时候你的心跳速率会加快，会燃烧更多的脂肪，锻炼出肌肉的时间就会更快咯。
Supplement if you want.如有必要补点营养品
There are all sorts of supplements out there that claim to be effectiveto help you build muscle fast and get strong in no time. A lot of these are fullof hype rather than results, but there are a few specific supplements that arehelpful, including branched chain amino acids, creatine monohydrate, and fishoil. Check out this article on fitness and nutrition hacksfor building muscle for more about these supplements and how to usethem.
现在市面上很多营养品公司都表示他们的营养品都对锻炼肌肉很有用。事实上大多都是名实不符的。但在这里有几种营养品会真的起作用，包括: 支链氨基酸,一水肌酸和鱼肝油。查阅健身和锻炼肌肉时要注意的营养技巧这篇文章，你会了解到关于营养品和如何使用营养品的技巧。
Watch your stress levels.测试你的压力值
When you’re stressed out, levels of cortisol jump and testosterone takes anosedive. Testosterone helps build muscles, while cortisol actually damages your muscles, so you needto limit your stress as much as possible while you’re building muscle.
当你紧张的时候,皮质醇值会上升而睾酮会下降。睾酮有助于肌肉锻炼，但是皮质醇会损害它，所以在锻炼的时候，你要尽力控制你自己的压力值范围。

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