Resistance training basics

力量训练入门

Place · Level 3

渐进超负荷 · 2-3 次/周 · 5 个复合动作 — 教科书入门, 90% 收益从这里来

Connected to · 5

synergy · 1

Muscle
Compound lifts drive both mechanical tension and neural recruitment simultaneously across multi-joint chains — the origin of whole-body training adaptation.

cofactor · 3

Hypertrophy mechanisms
Muscle cannot be confused. What makes it grow is progressive overload and accumulated volume; swapping exercises constantly changes the angle of the stimulus, not the adaptation. Give a program 8-12 weeks.
Women & lifting
Strength training principles need no women's edition: the same progressive overload, the same compound lifts, the same dose-response. Individualisation belongs in programming and recovery — not in whether to lift heavy.
Core Training
Core work obeys the same dose rules as the rest of strength training: quality you can hold rather than reps you cannot, adding a little time or load each week. Progressive overload does not change its principles because the target is the trunk.

regulates · 1

Muscle
Schoenfeld 2017 volume meta: 10-20 sets/wk/muscle is the hypertrophy sweet spot. <10 progressive, >20 plateau + junk volume. Frequency allocates, volume drives.

Progressive overload

Stop 1/6

渐进超负荷

The single ultimate principle of strength training: the body only adapts to stimulus harder than its current level. So every week or every two weeks, one training parameter must get harder for continued progress.

4 adjustable parameters (in order of controllability):

1. Load: same exercise + same reps + 2.5–5 kg more weight
2. Reps: same exercise + same load + 1–2 more reps
3. Volume: 1 more set per week
4. Exercise difficulty: e.g. push-up → band-resisted bench press → barbell bench press

The trap is not trying to increase all four at once — recovery can't keep up. Changing one variable per week is enough, which is why strength programs are typically built on weekly-linear or 4-week-block schemes.

Read story Open mechanism

Educational content, not medical advice — consult a clinician.

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Resistance training basics

力量训练入门

Place · Level 3

渐进超负荷 · 2-3 次/周 · 5 个复合动作 — 教科书入门, 90% 收益从这里来

Connected to · 5

synergy · 1

Muscle
Compound lifts drive both mechanical tension and neural recruitment simultaneously across multi-joint chains — the origin of whole-body training adaptation.

cofactor · 3

Hypertrophy mechanisms
Muscle cannot be confused. What makes it grow is progressive overload and accumulated volume; swapping exercises constantly changes the angle of the stimulus, not the adaptation. Give a program 8-12 weeks.
Women & lifting
Strength training principles need no women's edition: the same progressive overload, the same compound lifts, the same dose-response. Individualisation belongs in programming and recovery — not in whether to lift heavy.
Core Training
Core work obeys the same dose rules as the rest of strength training: quality you can hold rather than reps you cannot, adding a little time or load each week. Progressive overload does not change its principles because the target is the trunk.

regulates · 1

Muscle
Schoenfeld 2017 volume meta: 10-20 sets/wk/muscle is the hypertrophy sweet spot. <10 progressive, >20 plateau + junk volume. Frequency allocates, volume drives.

Progressive overload

Stop 1/6

渐进超负荷

The single ultimate principle of strength training: the body only adapts to stimulus harder than its current level. So every week or every two weeks, one training parameter must get harder for continued progress.

4 adjustable parameters (in order of controllability):

1. Load: same exercise + same reps + 2.5–5 kg more weight
2. Reps: same exercise + same load + 1–2 more reps
3. Volume: 1 more set per week
4. Exercise difficulty: e.g. push-up → band-resisted bench press → barbell bench press

The trap is not trying to increase all four at once — recovery can't keep up. Changing one variable per week is enough, which is why strength programs are typically built on weekly-linear or 4-week-block schemes.

Read story Open mechanism

Educational content, not medical advice — consult a clinician.