|
The chart below shows approximately what types of reps, sets, and other variables might help you meet specific goals. Goal目标 | Exercise type运动类型 | Intensity强度 | Set duration组间休息 | Volume运动量 | Rep speed速度 | Rest休息 | Max strength最大力量 | Complex, multi-joint, “movement plane”复合的、多关机的运动 | 80-100% 1RM | Short(1-5 reps) | Lower | Medium-fast | Long:3-5 min | Power爆发力 | Complex, multi-joint, “movement plane”复合的、多关节的运动 | 70-100% 1RM | Short(1-5 reps) | Lower | Fast | Long:3-6 min | Muscle mass gain(hypertrophy)增肌（肌肉肥大） | Complex, multi-joint, “movement plane” or targeted, body part isolation复合的、多关节的运动或针对性的、独立的身体部位的锻炼 | 60-80% 1RM | Medium(6-12 reps) | Higher | Medium | Medium:30 sec to 2 min | Endurance(for sport or rehab)肌肉耐力（运动专项或康复） | Complex, multi-joint, “movement plane” or targeted, body part isolation复合的、多关节的运动或针对性的、独立的身体部位 的锻炼。 | 40-60% 1RM | Longer(12-15 reps or more) | Higher | Medium | Short:20 sec to 2 min |
| 
提升卡
置顶卡
沉默卡
喧嚣卡
变色卡
千斤顶
显身卡
