Greg Plitt的身材估计很多人都垂涎不已吧，下面是他对训练的一些看法和自己的计划
先贴出Greg Plitt的英文训练计划，供英文好的健友参考！
这篇文主题不在于具体的训练计划和食谱，更多的是关于一些健身计划的总体思路，所以对新手的指导意义不大，但鉴于坛子里高手不少，还是发出来供大家参考
下面附自己的翻译，后面还有两段是他自己的一些碎碎念，感觉与训练关系不是很大就没有翻，初次发帖，见谅~
Training
I have a 5 day split routine that works one body part per day and the entire body over the 5 day period. My split is Chest, Back, Shoulder, Arms, Legs with Abdominals done at the end of each workout for 10-15 minutes. So my routine starts on Monday, then I will do chest on Monday, back on Tuesday, shoulders on Wednesday, arms on Thursday and legs on Friday. I then immediately go back to day one, that being chest, and do chest again on Saturday, followed by back on Sunday, shoulders on Monday, and so on. I do Abdominals at the end of each workout for 10-15 minutes straight. Given there are 3 major abdominal regions, I will focus on one region each day. So if I am focusing on the lower abdominal region, I will do 10-15 minutes straight of leg raised, flutter kicks, ankles to the bar, rocky leg wipers, etc. I do one set of 30-50 reps per exercise and then bounce to another one immediately and continue to change up an exercise after each set for 10-15 minutes. So, in the event it takes you 2 minutes to do a set of 30-50 reps, then you are looking at 5-7 sets in the 10-15 minutes straight of the same abdominal region area at the end of the workout. Now you will notice that my 5 day split doesn’t reflect the days of the week, meaning, after the 5th day, I go straight to the 1st day workout again without a day off. Given that I have 4 days between each muscle group, I do not need a day off, but in all honesty, given the nature of work and hectic lifestyles we all lead, there is always a day per week that prevents me from getting to the gym, so that is my day off. I don’t plan a day off due to wanting to avoid missing two days in a row, meaning if today was my ‘day off’ and I took it off and tomorrow work prevented me from getting to the gym, I would net two days off in a row which would hinder my growth. To prevent that, I let nature run it’s course and don’t schedule days off, days off take care of themselves, enough said.

TIME OF DAY I TRAIN: For me, I get to the gym at 5:30 am and train each day because I know I always have that time free in the week and nothing hardly ever prevents me from sticking to that schedule. At first, my body was sleepy when I started training that early, but after a few weeks, my body thirst for the early workout and after leaving the gym to go to work, I was faster, quicker, mentally more alert then any of my co-workers were, so I was running laps around them before anyone knew what hit them. This is what works for me. If I could guarantee that I could workout every night, I would prefer to workout right before bed so I could let my muscle rest and grow after the workout instead of having to go through the day working them for hours after the workout and never giving them a full rest period, but due to not being able to always find that night time lift available, I lean towards a time period that is consistent, but I do feel the best growth is found when working out before bed and slamming a protein shake on your way into bed to feed and rebuild your muscles throughout the night.

ALWAYS CHANGE UP YOUR WORKOUT: I change my workout every time I work out. Don’t think this a huge task, it’s not. Changing your workout up is simple, all you want to do is keep your body guessing and not allowing it to get into sync with your training routine. If your body begins to figure out your pattern, it will find a more efficient way to move throughout the workout which is the miracle of the human body, but it defeats our goal of getting stronger. Your body grows when it’s forced to adapt to new situations it’s not ready for. When it is adapting it gets stronger to overcome the changes, which ultimately leads to growth, so change your workout up every time. Changing your workout is as simple as switching the routine, or doing dumbbells instead of barbells, or hammer strength and machines instead of free weight, or taking a day and doing only body weight. Also, doing the same routine but going heavy (reps around 6-8) and then doing the next workout with the same routine but going light (reps around 18-20). You don’t have to reinvent the wheel, it’s easy, and to be honest, it makes training more enjoyable and interesting….keeps you from getting bored in the gym.

CARDIO: I do cardio as a fat burn, meaning at a low heart rate for 45 minutes to an hour at a time. I always try to do at least 3 cardio sessions a week, but some weeks do 5. Swimming is my cardio of choice as it builds muscle endurance and helps stretch your muscles unlike running, biking, stair master, etc. I do cardio usually at night time before I go to bed to ensure I burn off any food in my stomach so I can go to bed on an empty stomach. Now if you are trying to grow and put on mass, you can still do cardio at night, but ensure you eat a high protein meal before bed or drink a protein shake.

Morning Evening
Monday: Chest, abs Pool, laps, 45min
Tuesday: Back, calves   
Wednesday: Shoulders, abs 5 mile run around house
Thursday: Arms,abs Pool, laps, 45 min
Friday: Legs, abs   
Saturday: Chest, abs 2.5 hour hike with dogs
Sunday: Back, calves Open

The Open spot is room for anything I missed that week or anything that needs extra ‘love.’ I do abs at the end of each workout except on Back day, I throw an extra routine of calves that day due to abs and back being mirror muscles and don’t like to work them on the same day… as one is stretched and tight, hard to work the opposite range. Calves are a muscle group much like abs that can be worked everyday if you so desire. If your calves need some extra love, start throwing them in on days other then your leg workout.

Meal Plan
"On an average day, I consume food that is low in carbs, low in fat, and high in protein. I try to get 1.5 grams of protein for every pound I weigh per day. I currently weigh 195lbs, so I will get around 300 grams a day. I am able to take in 300 grams a day through MET-Rx,protein shakes, protein bars and normal food."

Testimonial
"Being a member of the MET-Rx? team is a true honor for me and I am extremely humbled about joining their ranks. Imagine having the best training partner next to you in the gym, a partner that has proven it’s name time and time again and is the standard that all others try to match up to in the fitness world. Imagine the wealth of knowledge that is added to your training program and the back end growth that comes in between workouts. Imagine being part of something greater then you can ever be. If you take off on a journey by yourself you will get only so far, but when you join up with a team of professionals and embark the same journey, you will find your growth is leaps and bounds further then ever you could do on your own. They say champions come in pairs of two as they battle each other into perfection. MET-Rx is my partner in this race of life and I am closer to perfection and conquering my goals then ever before due to this marriage."

Background
"My grandfather was pro in two sports (baseball and ice hockey), and my father got drafted to the NY Mets, so as soon as I was born, I was playing competitive sports."
Greg's natural ability to excel extended beyond high school. As a graduate of West Point Military Academy, he was immediately commissioned as an officer with the Army Rangers and served 5 years for our country. Greg learned early on about the benefits of working-out in relationship to performance.


翻译：
训练：
我进行每天一个部位的五分化训练计划，所以整个身体的训练将在五天内完成。我的分化是胸，背，肩，手臂，大腿和每次训练结束后10~15分钟的腹部训练。因此我的计划开始于周一，我将会在周一练胸，周二练背，周三练肩，周四练手臂，最后周五练大腿。然后我会马上从第一天开始，即胸，周六会接着进行胸部训练，然后是周日的背部，周一的肩部以此类推。我的腹部在每次正式训练后直接进行10~15分钟的训练。鉴于有三个主要的腹部区域，我每天会针对一个部分进行训练。所以当我集中于下腹部训练时，我会做10~15分钟的 leg raised, flutter kicks, ankles to the bar, rocky leg wipers（这部分专业词除了第一个都不太认识，体会精神吧）等等。我每个动作做30~50次一组接着立即进行下一个动作，做完后再继续换下一动作，一共10~15分钟。所以，在这部分训练中会花费你2分钟做30~50次一组，然后你必须在正式训练后10~15分钟的时间内针对同一腹部区域做5~7组的练习。现在你可能注意到我的五天分化训练并未包括休息日，这意味着，五天过后，我会直接回到第一天的训练，并不休息。鉴于我在每个肌肉群之间有四个部位的时间间隔，我并不需要一天的休息日。但实话实说，根据工作的时间和我们每个人都有的生命周期，每周总会有那么一天会让我去不了健身房，所以那就是我的休息日。我不设置休息日就是因为避免一周重复休息，比如今天是我的休息日我没有健身明天我又因为工作太忙而没法去健身房，我就连着休息了两天，这会妨碍我的生长。为了防止这样，我顺其自然而不人为规定，该休息就休息，这方面就说到这。

我的训练时间：
对我来说，我在早晨5点半到健身房并进行每天的训练，因为我知道我每周的这段时间大都没事，不会有什么事情妨碍我执行计划。起初，当我开始训练的时候我的身体昏昏欲睡，但是过了几周以后，我的身体开始对训练充满渴望。当我离开健身房去工作的时候，我比我的同事更快，更敏捷，反应更快。我在他们觉察到被什么东西打到之前绕着他们跑来跑去。这就是健身对我的作用。如果我能保证每晚都健身的话，我会选在在睡觉之前进行，这样会让我的肌肉在疲劳后充分的休息和生长，好过训练后继续一天的工作而不给它们充分的时间休息，但是由于不能每天晚上都找到时间训练，我只好选择能持续下去的时间段。但是我感觉建立最佳生长模式的是在睡觉之前训练并喝下一杯蛋白质饮料，在漫长的夜晚补充和重建你的肌肉。

不断改变你的计划：
我在每次训练的时候都改变我的计划，别把它太当回事，这并不难。改变计划很简单，你要做的只是让你的肌肉去猜而不让它适应你的训练计划。如果你的肌肉感觉到了你的训练模式，它就会在训练中找到一种更舒服的方式来运动，这简直是人体的奇迹。但是这阻碍了我们变得更强壮，因为你的身体在它被迫适应没有准备的新环境时成长。在它在适应的过程中变强以克服困难时，最终导致身体成长，因此每次训练改变你的计划。改变计划很简单，比如用哑铃代替杠铃，或是用重锤机器或机器代替自由重量，再或者用一天完全使用自身重量训练。还有，用同样的动作但是加一些重量（6~8次左右），然后再用同样的动作减一些重量（18~20次左右）。你无须天翻地覆的改变，那很简单，但实话实说，改变会让训练更有趣...让你在健身房里不那么无聊。

有氧训练：
我用有氧来减脂，这就意味着在较低心率下进行每次45分钟到一小时的训练。我每周总是尽量做3次有氧训练，有的时候5次。游泳是我的有氧选择，因为它可以提高肌肉耐力并有助于伸展肌肉而不像跑步，单车，爬楼机等等。我做有氧一般在每晚上床之前以保证我能把胃里的食物消化干净从而腹内空空的睡觉。但是如果你在增肌过程中，你依然可以睡觉之前训练，但是确保在睡觉前吃一些高蛋白食物或者喝一杯蛋白质饮料。

早晨 晚上（一周的训练计划）
周一：胸部，腹部，45分钟游泳
周二：背部，小腿
周三：肩部，腹部，绕房子跑5公里
周四：手臂，腹部,  45分钟游泳
周五：腿部，腹部
周六：胸部，腹部，2个半小时远行遛狗
周日：背部，小腿,   开放计划

开放计划是给一周里我错过或者需要额外补充的东西留下一定空间。我在每次训练结束后做一些腹部训练，除了练背的时候。我在练背的日子额外加了一个小腿训练，因为腹部和背部是镜像肌肉，不适合一天之内同时锻炼...当一个伸展并绷紧，就很难去对相反的肌肉进行训练。小腿是一个像腹部肌肉群一样如果你愿意可以每天训练的部位。如果你的小腿需要额外训练，那你可以在大腿训练日之外的每天进行锻炼。

食谱：
平均每天，我都吃一些低卡路里，低脂肪，高蛋白的食物。我每天尽量摄入自己每磅体重1.5克的蛋白质。我现在体重195磅，所以我每天大概摄入300克左右的蛋白质。我每天可以从MET-Rx，蛋白饮和普通食物中得到这些蛋白质。