肌力與營養指南
為訓練者與初學者撰寫的長篇實證主題文章。
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
肌力比例 — 你的各項動作之間該如何平衡
strength健力教練用來找出失衡的臥推對深蹲、硬舉對深蹲、划船對臥推等比例。「典型範圍」長什麼樣、哪些情況不能套用,以及如何在不傷到強項的情況下修補弱項。
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 完整解析 — 如何用自我調節讓訓練不再靠猜
programming一份用 RPE 自我調節肌力訓練的完整指南。1 到 10 的量表、背後的數學,以及它如何讓你的課表因應睡眠不足與忙碌的一週做出調整。
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 訓練 — 找出你的區間、安排課表、打下有氧基礎
cardio這是培養每一位偉大耐力運動員的訓練強度,也是每一集長壽 podcast 的熱門話題。Zone 2 到底是什麼、有哪三種誠實的方式找到自己的區間,以及如何在課表中安排它而不會在第三週就放棄。
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