这些从前皮包骨的家伙快速增加了肌肉

这会刺激你身体绝大部分的肌肉纤维组织。而你的身体则通过增加肌肉纤维的大小来对这种刺激作出反应。

In the past, I used mostly machines. I was always told that free weights were a waste of time, and machines were much safer and more effective. Boy, was I mislead!

在过去，我用过几乎所有的器械。可是别人总告诉我负重训练只是浪费时间，其它的器械会更安全和更有效。但是我却被误导了。 Most machines are a waste of time for us. 许多器械对我们来说只是浪费时间。

Machines limit your development, because they help to support the weight. 器械会限制你的发展，因为他们帮助你支持重量。

On the other hand, free weights make you support the weight along the entire path of the movement, which helps to stimulate more muscle fibers while also strengthening smaller and/or weaker muscles.

另一方面，负重训练使你在整个运动过程中支持重量，这样有助于刺激更多肌肉纤维，同时也可以增强小块和不发达的肌肉。

If your smaller supporting muscles are weak, your larger muscles won't grow. To build size and strength quickly, natural bodybuilders and professional athletes don't use machines — they use free weights almost exclusively!

如果你的小块支撑肌肉薄弱的话，那么你的更大块的肌肉就难以形成。为了更快的增大肌肉面积和力量，专业的运动员们都不使用器械---他们几乎无一例外的利用负重训练。