中文版：我想增强肌肉力量，你有什么好的建议和建议吗？例如，应该选择哪些力量训练运动，如何制定训练计划等等。请针对增肌人群，给出一个包含复合动作和孤立动作的周训练计划。

英文版：I want to increase muscle strength. Do you have any good suggestions and advice? For example, which strength training exercises should I choose, how to make a training plan, etc. Please provide a weekly training plan that includes compound movements and isolation movements for people who want to build muscle.

该提示词已在以下工具中验证有效：ChatGPT、Claude、Gemini、DeepSeek、Kimi