力量与营养指南
面向健身者与初学者的长篇循证支柱文章。
strength
Beginner Strength Training — Your First 12 Months Under The Bar
strengthA complete starter's guide to barbell training — what to lift, how often, how to add weight, and what to ignore for the first year.
11 min read
力量比例 —— 你的几大动作应该如何相互平衡
strength力量举教练用来发现失衡的卧推/深蹲、硬拉/深蹲、划船/卧推比例。"典型"是什么样、不是什么样，以及如何在不破坏领先动作的前提下补上落后的那一个。
9 min read
programming
Push Pull Legs (PPL) Routine — A Practical Hypertrophy Split
programmingA 6-day-a-week split that organizes training around movement patterns, not body parts — and why it remains the most popular intermediate program in 2026.
10 min read
StrongLifts 5×5 — A Complete Guide With Honest Critique
programmingThe 5×5 program is the most popular novice template ever — for good reasons and a few bad ones. Here's how it works, why it works, and when it stops working.
9 min read
Progressive Overload — The Principle Behind Every Strength Program
programmingThe single rule that drives every strength gain — and the five concrete ways to apply it without breaking your back or your patience.
9 min read
RPE 详解 —— 如何在不靠猜的情况下自我调节训练
programming一份用 RPE 自我调节力量训练的完整指南。1-10 分量表、其背后的数学，以及它如何让你的训练计划能够适应糟糕的睡眠和忙乱的工作周。
9 min read
How Long To Rest Between Sets — Strength, Hypertrophy, And Conditioning
programmingThe rest interval between sets is a programming variable, not a coffee break. Different goals demand different rest times — and most lifters get this wrong by orders of magnitude.
8 min read
technique
Squat Form Guide — High-Bar, Low-Bar, And The Cues That Matter
techniqueA complete guide to setting up, descending, and standing up under a loaded barbell — without grinding your knees, your back, or your patience.
10 min read
Deadlift Form Guide — Conventional, Sumo, And The Setup That Saves Your Back
techniqueThe deadlift looks simple — pick up the bar — but the setup is where most reps are won or lost. A complete guide to conventional and sumo, with the cues that translate.
10 min read
Bench Press Form Guide — Setup, Bar Path, And The Cues That Add Pounds
techniqueA complete guide to setting up, descending, and pressing the bar — including the leg drive, arch, and grip choices that separate a strong bench from a frustrating one.
10 min read
Warm-Up Routine For Lifting — General, Specific, And The Stretching Question
techniqueA practical warm-up that takes 10-15 minutes, primes the lifts you're about to do, and skips the static stretching that hurts your top set.
8 min read
cardio
Zone 2 训练 —— 找到你的区间、安排进计划、收获有氧基础
cardio这是塑造了每一位优秀耐力运动员的训练强度，也是当下每一档长寿播客都在讨论的话题。本文讲清楚 Zone 2 到底是什么、三种实用的找区间方法，以及如何把它安排进训练而不至于第三周就放弃。
11 min read
Heart Rate Zones Explained — The 5-Zone Model, %MHR vs %HRR vs LT, and What Each Zone Actually Trains
cardioFive training zones, three formulas to derive them, and an honest answer to whether your Garmin's zones are right. Everything you need to set your zones once and stop second-guessing them.
13 min read
VO₂max Explained — What It Is, How to Measure It, and How to Raise It
cardioWhat VO₂max actually measures, why it predicts mortality better than almost any other lab value, and the training that moves the number in 8–12 weeks.
14 min read
nutrition
How To Cut — A Practical Fat-Loss Guide That Preserves Strength
nutritionA complete guide to running a fat-loss phase that gets you leaner without trashing your training, your sleep, or your relationship with food.
10 min read
How To Bulk — A Lean Muscle-Gain Guide Without The Dirty Bulk
nutritionA complete guide to a lean muscle-gain phase — calorie surplus, protein, training, and the honest rate of growth most lifters can actually expect.
10 min read