1. 熱身 | Warm-up
為了預防受傷，運動前熱身和運動後伸展都非常重要。很多人在運動前都會進行靜態熱身，但這並不建議。運動前應進行動態熱身，以喚醒身體、促進血液循環、激活肌肉和神經系統，並增加關節滑液以潤滑關節。
It is important to warm-up before workout and stretch after workout to prevent injury. Many people do static warm-up before workout but it is not recommended. Dynamic warm-up should be performed before a workout to warm your body up, increase blood flow, activate muscle and nervous system and increase synovial fluid in joints for joint lubrication.
2. 變化 | Variations
有時，進行一些不同的變化，例如節奏、重複次數、自由重量、器械、活動範圍等，對肌肉生長都是有幫助的，這樣身體就不會太習慣相同的動作。
Sometimes it is good to have different variations, like tempos, number of repetitions, free weights, machines, range of motion (ROM), for body not getting used to the same movements too much.
3. 神經與肌肉的連繫 | Mind-Muscle Connection
對於初學者來說，控制某些肌肉並不容易。因此，單側運動也很重要，因為你可以用空閒的手觸摸正在鍛鍊的肌肉，以便更好地感受肌肉的運動。
It is not easy for beginner to control some of their muscles. That’s why unilateral exercise is also important as you can feel the muscles better by touching the working muscles by your idle hands.
4. 蛋白質攝取時間 | Timing of Protein Intake
我以前會在運動時喝蛋白奶，但有時會引起胃部不適，尤其是在腿部訓練時。其實攝取蛋白質的具體時間並不重要，最重要的是每天攝取的蛋白質總量，只要達到每日蛋白質攝取目標即可。
I used to take protein shake during my workout but it sometimes caused stomach discomfort, especially in a leg workout. The exact time of protein intake is not important. The most important thing here is the total amount of daily protein consumed as long as your daily protein target is met.
5. 肌酸與脫髮| Creatine and Baldness
肌酸可以增強力量，但會導致脫髮。導致脫髮其實是個謠言。大量研究表明，補充肌酸並不會增加總睪固酮、遊離睪固酮或二氫睪固酮（DHT）的水平，也不會導致脫髮/禿頭。不過，如果你像我之前一樣對此有所顧慮，我建議你嘗試短期服用建議劑量，觀察身體反應再決定。
Creatine can improve strength but is allegedly to cause baldness. Causing baldness is a myth. Lots of research show that creatine supplementation does not increase total testosterone, free testosterone, DHT or causes hair loss/baldness. However, if you have concern like I did, I would recommend you to try recommended dose for a short period of time to see body reaction.
6. Bonus Tip! (活動範圍 | Range of Motion)
柔韌性決定你的活動範圍。柔韌性越好，當然越好。然而，並非活動範圍越大越好。例如，做腿部推蹬時你不能完全鎖死膝蓋。運動範圍取決於特定的訓練動作。此外，進行半程動作、向心收縮、離心收縮和等長收縮也各有益處。總之，能夠伸展和收縮肌肉的活動範圍都有利於肌肉生長，只是不同的運動方式各有其優點。
It depends on your flexibility. The more flexible you are, it sometimes it is better. However, It is not the more your move the better. For example, you cannot lock out your knees when you leg press. ROM is exercise dependent. Moreover, there are some benefits for doing half-reps, concentric movements, eccentric movements and isometric movements. Nevertheless, ROM that places muscle stretch and muscle contraction are good for muscle growth. It’s just that different variations have their respective benefits.
7. Reference
1. Does creatine cause hair loss? A 12-week randomized controlled trial (J Int Soc Sports Nutr. 2025 Sep 22)
2. Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show? (J Int Soc Sports Nutr. 2021 Feb 8)
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Last updated on March 1st, 2026 at 03:09 pm
