How long does a real bulk take?

Plan for 16-24 weeks in a surplus, then an 8-week mini-cut. If you're newer to lifting, expect maybe 4-8 lb of muscle across a 16-week bulk. If you've been lifting consistently for years, more like 1-3 lb. Beginners can sometimes go higher; everyone responds differently.

Do I need to track macros for muscle gain?

Track kcal and protein. Carbs and fat splits matter less; the surplus and protein floor matter most.

Should I run Jamie or Rex?

Jamie for "look good and feel strong without ever competing." Rex for "I want to compete, or I want bodybuilding-grade discipline." Both pull from the same data.

Is creatine worth it?

For most healthy lifters, yes. 5g/day is one of the most well-evidenced supplements in sport. Max can help you set up a baseline and confirm response. If you have any kidney concerns or a relevant medical history, run it past your physician first.

为了增肌

让AI教练帮你把控热量盈余、蛋白质和每周训练量,实现增肌。

Most lean-bulks fail because the surplus drifts up, the volume drifts down, and the protein floor never holds. Coach Jamie watches weekly volume per muscle group; Casey watches the surplus and protein streak; Rex steps in for serious off-season programming when you’re ready.

免费 · Now on iPhone · Syncs Apple Health, Fitbit & Oura

里面有什么

增肌操作手册

渐进超负荷追踪

每个动作跨月的顶组重量 × 次数。当某个动作进入平台期时,Jamie 教练会告诉你,并给出应对方法。

次数 PR 与 1RM 曲线

Strength PRs aren’t the only PRs that matter. Rep PRs (more reps at the same weight) and e1RM curves are how hypertrophy actually progresses.

各肌群每周训练量

胸/背/股四头肌/腘绳肌/肩/手臂的每周有效组数。滞后的肌群每周会增加3-4组，训练过度的则会被削减。

热量盈余+蛋白质摄入自律

Casey关注热量趋势和每日蛋白质达标情况。200到300千卡的盈余配合较高的蛋白质底线是精益增肌的最佳区间。

体脂感知型增肌

对大多数男性来说,体脂率超过12%到13%后,精瘦增肌就开始增脂多于增肌。女性的范围更高,大约在22%到23%。Casey 和 Rex 会在聊天中解读你的体成分趋势。想知道何时该减脂,问问他们任何一位都行。

过时力量记录检测

8 周以上没有进步的动作会被标记出来。重新测试负荷、改变节奏、换个变式，用任何方式打破停滞期。

在 App 中

真正的精瘦增肌是什么样子

从高于维持热量200-300卡路里开始。每天都要达到蛋白质底线（通常为每磅体重0.8-1.0克），没有例外。每周训练4-5天，每块肌群每周有效组数保持在10-20组之间。睡眠至少7.5小时。

Track top-set weight × reps and weekly volume across blocks. Bodyweight should drift up 0.25-0.5% per week. Faster than that and you’re adding fat; slower and your surplus is too small. Casey watches the trend and adjusts.

Cap the bulk at 12-13% body fat (about 8-12 lb total for most people in 16-20 weeks). Past that, you’re fat-gaining; the cut costs more than the bulk gave you. Rex will flag the threshold when you hit it.

常见问题

一个真正的增肌周期需要多久?

计划进行 16 到 24 周的增肌期,再接一个 8 周的小幅减脂期。如果你刚开始力量训练,16 周增肌期大约能增加 4 到 8 磅肌肉;如果你已经持续训练多年,大约只有 1 到 3 磅。新手有时能更多,每个人反应不同。

增肌需要追踪宏量营养素吗？

追踪热量和蛋白质。碳水和脂肪的比例相对没那么重要,热量盈余和蛋白质底线才是关键。

我该用 Jamie 还是 Rex 的方案？

如果你想"看起来好、感觉强壮但不参加比赛",找 Jamie;如果你想"参加比赛"或"要健美级别的自律",找 Rex。两者都基于同一份数据。

肌酸值得吃吗?

对大多数健康的训练者来说,是的。每天5克是运动补剂中证据最充分的一种。Max 可以帮你建立基线并确认反应效果。如果你有肾脏方面的顾虑或相关病史,请先咨询医生。