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跟第三课的零基础新手训练计划不同的是，现在的你已经经过了1~2个月左右的基础训练，开始熟悉健身并且学会了基础的动作要领了。入门训练已经满足不了你的需求了，你需要增加训练强度，开始学会控制目标肌肉，才能够加快你的进步了。

增加训练强度的方法上节课也讲过：大重量，高组数，复合动作，自由重量为主。增加训练的重量，减少组间休息时间，增加总训练量，都能提高训练强度。说通俗点就是你要“更拼一点”。

（上图是需要你不断学习、研究的方向）

怎样训练才能练到位？

是否学会控制目标肌肉，可能是新手和熟手最基本的区别之一。

有的新手就喜欢问我，哑铃弯举这个动作是练肱二头肌还是肱三头肌的？......我的内心是崩溃的。这是一种只了解动作，但不了解肌肉的典型，而肌肉才是我们最







































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