這個課程是為誰準備的？任何年齡和性別，想通過基本槓鈴動作來增加力量增肌減脂的舉重新手。

該計劃基於 Starting Strength Novice Linear Progression 原則。這計劃可以分為兩個全身鍛煉日。隨著您在計劃中的進步，鍛煉會略微修改以考慮到您身體的適應性。目標是每次舉重時增加重量，利用新手效應。您將按每週 3 天的時間表執行該計劃。

沒有適合每個人的單一處方，所以常識和注意你的身體對增加的體重的反應是最好的指導。在初始階段，兩種訓練都是相同的（深蹲、推舉、硬舉），只是推舉和臥推交替進行。

A天
深蹲 5 次 x 3 組
推舉 5 次 x 3 組
硬舉 5 次 x 1 組

B天
深蹲 5 次 x 3 組
臥推 5 次 x 3 組
硬舉 5 次 x 1 組

For whom is this program? Any age and sex novice lifters who would like to increase their strength, build muscles, and reduce body fat by learning basic barbell movements.

The program is based on the Starting Strength Novice Linear Progression principles. It is broken down into two full body workout days. As you progress through the program, workouts are slightly modified to take into account the adaptations in your body. The goal is to add weight each time you lift, taking advantage of The Novice Effect. You will perform the program on a 3 day per week schedule.

There is no single prescription for everyone, so common sense and paying attention to how your body responds to the increased weight are the best guides here. In the initial phase, both workouts are the same (squat, pressing movement, deadlift), except that the press and bench press alternate.

Day A
Squat 5 reps x 3 sets
Press 5 reps x 3 sets
Deadlift 5 reps x 1 set


Day B
Squat 5 reps x 3 sets
Bench Press 5 reps x 3 sets
Deadlift 5 reps x 1 set