万年潜水党，终于注册了个号来回复这个。你对“强壮”的定义到底是啥？我从三月份开始每周做一次力量训练，按照 Doug McGuff 的《Body By Science》方法练，过去三个月里“五大复合动作”（big 5）有4个重量都翻倍了。虽然我也倾向于认同 McGuff 的方法绝不会让人练得特别大块头，但我不同意你的前提……
Long time lurker, finally registered to answer this. What's your definition of "strong"? I've been weight training once a week since March, following Doug McGuff's "Body By Science" method, and I have doubled my weights in 4 of the "big 5" in the last 3 months. While I'm led to believe McGuff's methods will never make anyone look absolutely massive, I disagree with your premise…
……（每次训练平均 20-30 分钟），采用高强度训练（High Intensity Training，HIT）原则和技巧。基本原则是每个动作只做一组，直接做到力竭。如果你真的是纯新手，去读读《Body By Science》（Little 和 McGuff 写的），跟着他们的 Big Five 训练计划练。就是每周做一次那 5 个王牌动作（固定器械）。每个动作就一组力竭，每周只要 20 分钟。关键在于……
…(average 20-30 minutes per workout) using High Intensity Training principles and techniques. The basic principles is doing one set to muscular failure per exercise. If you're really just starting out, read Body By Science (Little and McGuff) and follow their Big Five exercise program. It's the top 5 exercises (machines) that you do once a week. Just one set each to failure and it only takes 20 minutes/week. The key…
……增肌的好指南。[0] 带你入坑 HIT 传统的领路石（这一传统始于 1970 年代初的天才 Arthur Jones 和 Nautilus 器械），是《Body by Science》[2]作者 Doug McGuff 的这个视频演讲[1]。不管你练不练 HIT 方案，都应该了解一下《Body by Science》里讲的理论。Doug 阐述了健康（health）和体适能（fitness）的定义（单凭这一点在同类书里就很罕见了……
…nice guide to building muscle.[0] The gateway drug to the HIT tradition, which began with genius Arthur Jones and Nautilus in the early 1970s, is this video presentation by Doug McGuff[1], author of Body by Science[2]. Whether you follow a HIT protocol or not, you should be familiar with the theory covered in Body by Science. Doug covers the definition of fitness and health (which is unusual right there for a…
你可能没有给身体足够的时间来修复训练中受损的肌肉。想了解更多细节的话，推荐读读 John Little 和 Doug McGuff 的《Body by Science》。或者 Google 搜一下“muscle recovery time”（肌肉恢复时间）仔细看看
You are probably not giving your body enough time to recover the muscles damaged in your workouts. For more details i can recommend "Body by Science" by John Little and Doug McGuff. Or google "muscle recovery time" and read through
真正科学的是这本《Body by Science》[1]。如果你有 100 分钟，花点时间看看这位真神（Doug McGuff 医学博士）亲自讲的这个视频[2]。附注：下一届 The 21 Convention 将在 2015 年 1 月举行[3]。[1] http://www.bodybyscience.net/ [2] http://www.youtube.com/watch?v=2PdJFbjWHEU [3]……
The true scientific one is called Body by Science [1]. If you have 100 minutes, invest watching this [2] from God himself (Doug McGuff M.D.). P.S. The next The 21 Convention will be in January 2015 [3]. [1] http://www.bodybyscience.net/ [2] http://www.youtube.com/watch?v=2PdJFbjWHEU [3]…
……其中大部分是“有氧运动”（cardio）。如果他们参与更多专门的增肌训练，也就是举重力量训练（再加上充足的休息），结果会不会不一样？过去 6 个月我一直在按 McGuff 的《Body By Science》方案练，我相信随着肌肉量增加，我的整体健康状况比做那种典型的漫长缓慢的有氧运动改善得明显多得多。还有其他人试过吗？
…of it was "cardio." Would they have different results if they were involved in more specifically muscle building exercises, i.e, weight lifting (and with adequate rest)? I've been following McGuff's Body By Science protocol for the past 6 months and I believe that with increased muscle my overall health is improving much more than would have resulted from typical long and slow cardio. Has anybody else tried this?
万年潜水党，终于注册了个号来回复这个。你对“强壮”的定义到底是啥？我从三月份开始每周做一次力量训练，按照 Doug McGuff 的《Body By Science》方法练，过去三个月里“五大复合动作”（big 5）有4个重量都翻倍了。虽然我也倾向于认同 McGuff 的方法绝不会让人练得特别大块头，但我不同意你的前提……
Long time lurker, finally registered to answer this. What's your definition of "strong"? I've been weight training once a week since March, following Doug McGuff's "Body By Science" method, and I have doubled my weights in 4 of the "big 5" in the last 3 months. While I'm led to believe McGuff's methods will never make anyone look absolutely massive, I disagree with your premise…
……（每次训练平均 20-30 分钟），采用高强度训练（High Intensity Training，HIT）原则和技巧。基本原则是每个动作只做一组，直接做到力竭。如果你真的是纯新手，去读读《Body By Science》（Little 和 McGuff 写的），跟着他们的 Big Five 训练计划练。就是每周做一次那 5 个王牌动作（固定器械）。每个动作就一组力竭，每周只要 20 分钟。关键在于……
…(average 20-30 minutes per workout) using High Intensity Training principles and techniques. The basic principles is doing one set to muscular failure per exercise. If you're really just starting out, read Body By Science (Little and McGuff) and follow their Big Five exercise program. It's the top 5 exercises (machines) that you do once a week. Just one set each to failure and it only takes 20 minutes/week. The key…
……增肌的好指南。[0] 带你入坑 HIT 传统的领路石（这一传统始于 1970 年代初的天才 Arthur Jones 和 Nautilus 器械），是《Body by Science》[2]作者 Doug McGuff 的这个视频演讲[1]。不管你练不练 HIT 方案，都应该了解一下《Body by Science》里讲的理论。Doug 阐述了健康（health）和体适能（fitness）的定义（单凭这一点在同类书里就很罕见了……
…nice guide to building muscle.[0] The gateway drug to the HIT tradition, which began with genius Arthur Jones and Nautilus in the early 1970s, is this video presentation by Doug McGuff[1], author of Body by Science[2]. Whether you follow a HIT protocol or not, you should be familiar with the theory covered in Body by Science. Doug covers the definition of fitness and health (which is unusual right there for a…
你可能没有给身体足够的时间来修复训练中受损的肌肉。想了解更多细节的话，推荐读读 John Little 和 Doug McGuff 的《Body by Science》。或者 Google 搜一下“muscle recovery time”（肌肉恢复时间）仔细看看
You are probably not giving your body enough time to recover the muscles damaged in your workouts. For more details i can recommend "Body by Science" by John Little and Doug McGuff. Or google "muscle recovery time" and read through
真正科学的是这本《Body by Science》[1]。如果你有 100 分钟，花点时间看看这位真神（Doug McGuff 医学博士）亲自讲的这个视频[2]。附注：下一届 The 21 Convention 将在 2015 年 1 月举行[3]。[1] http://www.bodybyscience.net/ [2] http://www.youtube.com/watch?v=2PdJFbjWHEU [3]……
The true scientific one is called Body by Science [1]. If you have 100 minutes, invest watching this [2] from God himself (Doug McGuff M.D.). P.S. The next The 21 Convention will be in January 2015 [3]. [1] http://www.bodybyscience.net/ [2] http://www.youtube.com/watch?v=2PdJFbjWHEU [3]…
……其中大部分是“有氧运动”（cardio）。如果他们参与更多专门的增肌训练，也就是举重力量训练（再加上充足的休息），结果会不会不一样？过去 6 个月我一直在按 McGuff 的《Body By Science》方案练，我相信随着肌肉量增加，我的整体健康状况比做那种典型的漫长缓慢的有氧运动改善得明显多得多。还有其他人试过吗？
…of it was "cardio." Would they have different results if they were involved in more specifically muscle building exercises, i.e, weight lifting (and with adequate rest)? I've been following McGuff's Body By Science protocol for the past 6 months and I believe that with increased muscle my overall health is improving much more than would have resulted from typical long and slow cardio. Has anybody else tried this?