Pavel Tsatsouline: How to Build Strength, Endurance & Flexibility at Any Age
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In this episode, my guest is Pavel Tsatsouline, a world-renowned strength and conditioning coach, former military special forces ...
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中英文字稿 
欢迎收听Huberman实验室播客，在这里我们讨论科学和基于科学的日常生活工具。我是Andrew Huberman，斯坦福医学院的神经生物学和眼科学教授。今天的嘉宾是Pavel Satsulin。他被认为是全球顶尖的力量训练和健身教练之一，并且在开发各种增强力量的项目上颇有建树，他称力量为所有健身的核心要素。在今天的节目中，你将了解到如何将力量作为一种实践和技能应用于体育运动、整体健身、瘦身、提高速度以及增强耐力。
▶ 英文原文 ⏱
Welcome to the Huberman Lab Podcast, where we discuss science and science-based tools for everyday life. I'm Andrew Huberman, and I'm a professor of neurobiology and ophthalmology at Stanford School of Medicine. My guest today is Pavel Satsulin. Pavel Satsulin is considered one of the premier strength training and fitness coaches in the world. He has pioneered the development of various programs to improve strength, which he calls the mother of all fitness. Indeed, today you will learn about strength as a practice, as a skill that can be applied to sports, that can be applied to general fitness, to getting leaner, to getting faster, and to improving your endurance.
正如Pavel Satsulin所解释的，通过徒手训练、自由重量训练，以及偶尔使用器械来增强力量，人们在任何年龄都可以达到惊人的健康水平。我们讨论了一些令人惊叹的例子，比如70多岁和80多岁的老人每周做100次引体向上的壮举。我们强调，一个人不一定要追求肌肉肥大，不一定要追求更大的肌肉才能达到极强的力量。如今我自己主要专注于提高力量和耐力，这不仅是为了健康，也是为了生活的各方面需求。因为变得非常强壮在生活的各个方面都非常有益。
▶ 英文原文 ⏱
As Pavel Satsulin explains, by building one's strength through bodyweight exercises, free weight exercises, and occasionally machines, one can develop incredible levels of fitness at any age. We discuss some of the spectacular examples of people in their 70s and 80s performing strength feats like 100 pull-ups per week. And we emphasize that one does not have to be seeking hypertrophy. One does not have to be seeking getting larger muscles in order to get exceptionally strong. I myself these days am focusing primarily on trying to get stronger and build endurance for sake of health and for general life reasons. And because getting really strong turns out to be very beneficial in every aspect of life.
今天，你将学习如何变得极其强壮。在这个过程中，你可以选择同时增加肌肉，或者像帕维尔·萨索林所解释的那样，为了自身的缘故，追求力量和柔韧性。这种追求本身就有着巨大的价值。因此，今天的讨论适用于女性、男性，实际上对所有年龄段的人都有帮助。我确实认为追求力量本身，而不依赖于肌肉的增长是非常有价值的，毕竟我们总是听到关于肌肉增长的种种说法，似乎每个人都想增肌、变大。追求独立的力量是一个非常有意义的探索。今天，你将学习来自世界顶尖专家的知识。在这一特别节目中，你将遇到帕维尔·萨索林，他在健身和力量训练方面确实有着独特的造诣。
▶ 英文原文 ⏱
Today, you're going to learn how to get extremely strong. You can add muscle if you want in parallel with that, or as Pavel Satsulin explains, you can pursue strength and flexibility for their own sake. And there's tremendous value for doing so. So today's discussion pertains to women, to men, and frankly, to people of all ages. I do think that pursuing strength as its own thing, independent of muscle growth, right? Which we hear so much about these days. Everyone wants hypertrophy, grow muscle, this and that. Pursuing strength as its own thing is a tremendously valuable endeavor. Today, you're going to learn how from the world's premier expert in this topic. You're in for a very special episode with Pavel Satsulin. He is truly in a class all his own when it comes to fitness and strength training.
在我们开始之前，我想强调一下，这个播客与我在斯坦福的教学和研究工作是分开的。然而，这是我希望为公众带来无成本科学信息和科学相关工具的努力的一部分。为了实现这个目标，本期节目中会有一些赞助商。现在让我们进行与帕维尔·萨索林的讨论。帕维尔·萨索林，欢迎。安德鲁，很高兴能参加你的播客。我非常欣赏你的工作。谢谢，我也是。我必须说，你和可能还有另外一个人，真正改变了我对健身的看法和训练方式，我非常期待今天与你的对话。
▶ 英文原文 ⏱
Before we begin, I'd like to emphasize that this podcast is separate from my teaching and research roles at Stanford. It is, however, part of my desire and effort to bring zero cost to consumer information about science and science-related tools to the general public. In keeping with that theme, this episode does include sponsors. And now for my discussion with Pavel Satsulin. Pavel Satsulin, welcome. Andrew, a pleasure to be on your podcast. I respect your work a lot. Thank you. Likewise. Thank you. I will say that you and perhaps one other person have truly changed the way that I think about fitness, the way that I train, and I'm super excited to talk to you today.
所以我暂时保持冷静。关于我们所说的健身这个概念，有很多不同的理解方式，比如力量、耐力、肌肉增长，现在有大量的信息可以参考。你是如何定义健身的呢？你的视角是关注神经系统、骨骼、结缔组织还是肌肉？或者你是通过前链、后链、肌肉增长、力量这些视角来看待的？我想了解一下你对健身的整体概念，特别是考虑到大多数人希望拥有一定程度的耐力、力量，感到健康，并希望自己的外观达到理想状态。在此，我们暂且不谈外观。你是如何看待我们称为健身的这个概念的？
▶ 英文原文 ⏱
So I'm withholding excitement. There are a bunch of different ways to think about this thing that we call fitness, strength, endurance, hypertrophy, and there's so much information out there now. How do you conceptualize fitness? Meaning, do you look at things through the lens of, are we focused on nervous system, bone, connective tissue, or muscle? Do you look at things through the lens of anterior chain, posterior chain, hypertrophy, strength? I would just like to get your sort of high-level conceptualization of this thing that we call fitness with the idea in mind that most people would like to have some level of endurance, some level of strength, and feel healthy, and presumably look however they want to look. But let's set aesthetics aside for the moment. How do you think about this thing we call fitness?
首先，安德鲁，力量是所有其他品质的根本。这是马特维耶夫教授、列宁·马特维耶夫很早以前的一个观点。没有力量的基础，你无法建立任何东西。任何体育项目都需要力量的基础。当然，铅球运动员需要比铁人三项运动员更多的力量，但他们都需要力量。说到这点，在铁人三项、马拉松长跑和自行车等耐力项目中，已经证明让运动员进行重负荷、低重复次数的力量训练（这种训练不会真的增加肌肉，但会通过神经增强力量），能够让他们比赛更快。
▶ 英文原文 ⏱
Well, first of all, Andrew, is strength is the mother quality of all the other qualities. So this is, again, it's a statement by Professor Matveev, Lenit Matveev, going way back. And without a foundation of strength, you cannot build anything. So any athletic event requires a base of strength. Of course, that shot putter is going to need much more strength than a triathlon athlete, but they all need strength. Speaking of which, in triathlon, in marathon running, in distance, in cycling, it's been proven that putting athletes on a heavy, low-repetition strength regimen, the kind that doesn't really add muscle but just makes you stronger neurologically, and it makes them race faster.
所以，一旦你变得更强壮，一切都变得更轻松。需要多强壮因人而异。在苏联，他们有一个名为“模板运动员”的概念。也就是说，他们发现，对于每项特定的运动，如果你能达到某个深蹲、卧推或跳高的标准，你成功的几率就会大大提高。这些指标对于你的个人运动项目其实很容易找到，并且可以与各位教练探讨。对于那些不是竞技运动员、只是想享受生活的人来说，你只需要考虑为可能要做的任何事情储备力量。因此，你可以参考一些像军事或执法机构的体能标准，并可能将它们应用到自己身上。
▶ 英文原文 ⏱
So once you're stronger, everything becomes easier. How much stronger you need to get, that will vary. In the Soviet Union, they had something called the model athlete. So they figured out that for every particular event, your odds of succeeding are going to be much higher if you're able to squat this much or bench this much and jump this high and so on and so forth. And this is easy enough to find these numbers for your individual sport and talk to various coaches. For people who are not competitive athletes, who just want to enjoy life, you just need to think about having a reserve of strength for whatever it is that you might do. So look at some PT standards in, let's say, in the military or in law enforcement and possibly apply them to yourself.
我不想将我的标准强加给别人，因为每个人都有不同的喜好，比如我可能更喜欢引体向上和其他一些特定的锻炼方式。但如果我们把力量当作一般身体准备的基础，那么就有一个叫做一般力量准备的概念，这是其中的一部分。还有一种叫做专项力量的概念，那是针对特定运动的训练，这与一般力量准备不同。实现这些目标的方法有很多。正如我们知道的，某些锻炼在其他方面也有很好的效果。所以只要你的身体灵活，对称，这些问题都是你首先需要解决的。比如你可以参考Greg Cook的研究，然后力量应该成为你的优先目标。
▶ 英文原文 ⏱
I don't want to impose my set of standards because there are many different, like I might prefer, you know, pull-ups and X and Y and Z, but if we're looking at strength as the foundation for general physical preparation, right? So there's such a thing as general strength preparation, that's part of that. There's also, you know, special strength, which is sport-specific work, that's different. And there are different ways of getting this done. But as you and I know that certain exercises are going to have a great carryover outside these particular exercises. So as long as you're mobile, as long as you're symmetrical, and those are the things you have to address first, you need to look into work of Greg Cook, for example, then strength has to be your priority.
一旦你在运动或生活方式中达到了一定的力量水平，此时你可以只需保持这种力量，然后专注于其他方面的提升。举个例子，苏联科学家维索金·泽涅申卡对来自20种不同运动项目的运动员进行了研究，这些运动员的水平各异。他们评估了多种素质。其中一个素质是绝对力量，另一个是力量发展速度，本质上就是爆发力。第三个素质是肌肉放松速度，即肌肉在收缩后多快能放松，这一点非常重要。他们发现，从中级水平提升到高级水平时，力量的增长幅度很小。
▶ 英文原文 ⏱
Once you have reached a certain level of strength that's appropriate for your sport or appropriate for your lifestyle, at that point, you can just maintain it and focus on other qualities. So I will give you an example. Soviet scientists, Vysokin Dzenysenka, they measured a number of athletes in 20 different sports, athletes of different levels. So they evaluated various quality. One was absolute strength. Another was rate of force development, pretty much power. And the third was, is the rate of muscular relaxation. So how quickly the muscle can relax after contraction, which is very, very important. And they have found that strength grew just very little from the intermediate level to the advanced level.
没有太多的进步。力量增加了一点点，但随着运动员水平的提高，放松的速度也明显提升。因此，力量是所有素质的基础，但它并不是所有人的最终目标。达到适合你的运动或活动的水平后，只需有效地保持它，然后专注于其他方面。当我们谈到力量时，如果我们可以谈到其他素质，我们会稍后再讨论。在想如何锻炼或保持的时候，你觉得有哪些动作是所有人每周都应该加入日常的，这样对大多数人来说，目标还是实现一定程度的力量。
▶ 英文原文 ⏱
There's not a lot of improvement. Power increased a little bit more. But the speed of relaxation is just, just shut up as the athlete became more advanced. So it's again, so strength, it is the mother of all qualities, but that's not the end all for everybody. So reach the level that is appropriate for your sport or activity, then just maintain it efficiently and focus on something else. If we talk about strength, if we could talk about other qualities, well, we'll get to them later. What movements do you believe, if they exist, all people should include in their weekly routine, someplace, when thinking about how to develop, perhaps maintain, but for most people, it's going to be the goal of still achieving some strength.
好的。提升力量，打扰一下。我认为锻炼的数量应该非常少，只需专注于少量的几个动作。我会为你提供一些选择来选择。在我所在的公司——我的力量学校，我们尝试通过一些简单的方法来帮助人们满足他们的需求，这些方法非常低技术，但理念很高。对于某些人来说，杠铃是首选的工具。而对于另外一些人，则是哑铃、徒手训练或其他工具。所以我并不认为如果你不做哑铃摆动或杠铃深蹲，你就无法有所成就。这并不是真的。你可以选择一些动作来进行锻炼。
▶ 英文原文 ⏱
Okay. Strength increase, excuse me. I think there has to be a very low quantity of exercises, just very few exercises you want to focus on. and I'm going to give you some options to choose from. So what we try to do a strong first in my company, my school of strength, is we try to provide people with various simple, very low tech, high concept ways of addressing, reaching their needs. because for one reason or another, for this individual, the barbell is the preferred tool. For another, it's the kettlebell or body weight or something else. So I'm not going to say that if you don't do kettlebell swings or barbell squats, you'll never amount to anything. That's just not true. But you can pick some, you can pick some events.
你绝对应该做一些针对后链的运动，确实应该。如果我们来看杠铃运动的话，我会建议从窄位相扑硬拉开始。那这个是窄握吗？不是窄握，对不起，是你的站姿要足够宽，以便让手臂能够垂直置于腿的内侧。你的手臂保持平行。因此，你需要找到一个让你感到舒适的站姿。McGill教授曾在你的播客中讲到过，他解释了不同的髋关节结构等等。所以你必须找到适合自己的方法。
▶ 英文原文 ⏱
So you definitely ought to do something for a posterior chain. You absolutely do. If we are looking at the barbell, I would start out with the narrow sumo deadlift. So this is narrow grip? Not narrow grip, pardon me, but your stance is just wide enough to let your arms through. Your arms stay parallel to each other. And so you just find a very comfortable stance for yourself. So Professor McGill has been in your podcast. He explained to you about the, you know, different hip architecture and so on. So you have to find whatever works, whatever works for you.
当人们谈论功能性力量训练时，如果他们开始站在球上并抛橙子，我觉得这毫无意义，因为这看起来不像我的生活，可能也不像你的生活，对吧？但如果你需要提起一大袋杂货或其他东西，你就得做硬拉。一种窄式相扑硬拉，如果你观察力量举运动员，例如埃德·科恩，就是一个典型的例子。这是窄站姿的相扑硬拉，我不是在说宽式相扑硬拉，那主要是针对特定体育项目的。你需要先练习这个，学习如何正确地髋关节铰链动作。学习髋关节铰链动作非常重要，对你的背部健康和长寿都非常有帮助。学习这个动作后，不管你是否继续追求硬拉，或者如果你决定不追求高重量的硬拉，可能是因为不适合你或者缺乏指导。
▶ 英文原文 ⏱
And when people talk about functional strength training and then they start standing on a ball and juggle oranges, it doesn't make a lot of sense to me because that doesn't look like my life or yours probably, right? But if you have to get a heavy bag of groceries or something, you got a deadlift. And the narrow sumo deadlift, so if you look at powerlifters, an example would be, a classic example would be Ed Cone. That's a narrow stance sumo. I'm not talking about wide sumo. That's a very sports specific event. And you practice that first. You learn how to hip hinge. It's extremely important to learn how to hip hinge. Again, Stuart stressed that how important it is for your back health and for your longevity. So you learn to do that. Then whether you decide to pursue the deadlift or not, if you decide not to pursue high numbers in the deadlift, maybe it's not appropriate for you or maybe you're lacking the coaching.
每个人都可以尝试一下Zurcher深蹲，这是一个非常棒的锻炼动作。在做Zurcher深蹲时，你需要用手肘内侧夹住杠铃，让它靠在这里。虽然可以从地上抬起来，但那是一项高级技巧。所以最好直接从架子上拿下来。与背部深蹲或前蹲相比，Zurcher深蹲的优点在于，即使你的肩膀、手腕或者肘部有问题，你依然可以完成这个动作。指导别人做Zurcher深蹲也很简单，而且它能够极大地增强你核心部位的稳定性，这个动作非常有力，可以帮助你学会收紧肌肉。达到双倍体重的Zurcher深蹲是一项非常不错的锻炼目标，对于运动员来说，这会是一个很好的目标。
▶ 英文原文 ⏱
A fantastic exercise for everybody is a Zurcher squat. So in the Zurcher squat, you hold the bar like this in the crux of your elbows. So it's resting right here. It's possible to pick it up off the ground, but it's, you know, it's an advanced skill that's, it's an advanced skill. Better just to walk it off the rack. The advantage of the Zurcher squat over, let's say, the back squat or the front squat is even if you have messed up shoulders, wrists, elbows, you still can do that. Coaching the Zurcher squat is very easy, very simple. And you have tremendous reflexive stabilization of your midsection. It's just very, very powerful. So you acquire that skill of getting tight. So getting high numbers on that exercise in the Zurcher, so let's say an athlete could shoot for a double, double body weight. That's, that's a really good goal.
对于正在听的人来说，如果没有看到画面，那根杠铃是放在身体前面的肘部弯曲处。手臂是否交叉都没关系，可以这样握着，也可以那样握着，方法不同。你一定要找专业教练指导，这样可以避免受伤，确保你舒服，并且动作正确。不过，这种动作并不需要太多技巧。找个推举类的练习来做吧。而如果我们继续以杠铃为例，杠铃卧推因为“健身狂人们”的缘故名声不太好。几乎所有的健身狂人都在做卧推。当然，现在他们大概在每组练习间隙的时候还会看看手机。我开玩笑地说，大家在做第十一组的时候都在看手机。就是这样啦。
▶ 英文原文 ⏱
And the bar, for those listening, not watching, is cradled in the, in the crooks of the elbows in front of the body. Are the arms crossed? You can hold them like this. You can hold them like this or different ways of holding them. You definitely would want to get proper coaching. You don't want to, you know, you don't want to bruise yourself. You want to be comfortable. You want to do it right. But it's not, doesn’t take a lot of skill to do that. You find some pressing exercise. And again, if we're sticking with the example of the barbell, the bench press has gotten bad reputation, you know, thanks to the gym bros. And you know, all gym bros is doing the bench pretty much. Well, these days they also check out their phones, I guess. Every set, between every set. The 11th rep, I joke, people checking their phones. Yeah, there we go.
如果你观察运动员，那些也进行一些下半身、后链和核心训练的运动员，比如说练习Zurcher深蹲，他们能很好地利用卧推。这不是什么复杂的运动，非常简单。也不能说非常简单，应该说是相对简单的运动。与其他推举运动不同，卧推能让你以很低的训练量获得力量提升。每周做几组五次卧推就能不断增强力量，而这在肩上推举或单臂俯卧撑等运动中是很难做到的。这只是几个例子，还有很多其他例子，比如抓举握式硬拉等，选择多得很。
▶ 英文原文 ⏱
But if you look at athletes, the athletes who also do some lower body work, some posterior chain work and something for the midsection, and again, the Zurcher squat could address that, they are making a great use of the bench press. So it's nothing, it's a very simple exercise. Well, not very simple, it's a relatively simple exercise. And unlike other pressing exercises, it allows you to make strength gains with a very low volume of training. So you can do several sets of five once a week in the bench press and keep getting stronger. Good luck doing that in the overhead press or in the one-arm push-up or something like that. So those are just a couple examples. There are many other examples. You can do snatch grip deadlifts. You can, the list is very, very long.
我们可以用同样的方法练习壶铃。可以参考自身体重锻炼的方法。但你需要找到一些能够增强整体力量的锻炼，而不仅仅是提升做这项锻炼的能力。如果你只是做弯举，你的弯举能力会提高，但其他方面不会有太大进步。加拿大的科学家在80年代时，由比塞尔及其团队进行了一些有趣的研究，他们发现做类似伸展这样的运动无法有效提升深蹲能力，因为二者的协调方式差异很大。所以，你需要找到几种你喜欢的、不会伤到自己、拥有适当设备并且有专业指导的锻炼方式，然后坚持下去。
▶ 英文原文 ⏱
We can address the same thing in the same way with kettlebells. You can look at the bodyweight exercises. But you need to find several exercises that have a reputation for building strength that reaches beyond the ability to do this exercise. If you just do curls, you know, you're going to do, you're going to get better at curls but not at much else. So Canadian scientists back in the 80s did, did Bissell and his team made some interesting, some interesting discoveries and they just found that doing something like extension is not going to carry over to the squat. It's just not. The coordination is so radically different. So you find several exercises that you enjoy that don't hurt you, that you have the equipment available, that you got the proper coaching for and you pretty much stick with them.
“你完全没有必要更改这些锻炼。可以在小范围内进行一些调整，比如从宽握距卧推变为窄握距卧推，或者在深蹲时进行暂停等等。但实际上，你不需要进行大量不同种类的锻炼。多样性这个话题不错，我们可以稍后讨论。不过，以举重为例，尽管可以找到多种多样性有益的理由，比如提高神经可塑性、减少重复性应力损伤的风险等等，但举重的统计数据显示，练习种类的数量与比赛结果之间没有相关性。对于非运动员来说也是一样。因此，找出一套有限但你能做得好的、不痛苦的锻炼，并长期享受它们。”
▶ 英文原文 ⏱
And there is absolutely no reason for you to change these exercises. It's possible to change them on the margins, you know, from a wide grip bench press to narrow grip bench press, squats with the paws and so on and so forth. But you don't really have to do a great variety of things. Variety, it's a good topic we can discuss this later. But like looking at the example of weightlifting, as much as we can find many reasons wide variety could be beneficial, improved neuroplasticity, reduced risk of repeat of strain injury and so on. But the statistics in weightlifting, there's no correlation between the number of exercises and the platform results. And for people outside the sports, it's going to be the same. So find this limited, just limited battery of exercises that you can do well. you can do pain-free, and just enjoy them for years.
我想稍作休息，感谢我们的赞助商——Eight Sleep。Eight Sleep生产的智能床垫套具备降温、升温和睡眠监测功能。我之前在这个播客中谈到过，每晚获得足够的高质量睡眠是多么重要。而确保良好的睡眠环境温度是实现优质睡眠的最佳方法之一。因为要进入深度睡眠并保持下去，你的体温其实需要降低大约一到三度。而为了醒来时感到精神焕发和充满活力，体温则需要上升一到三度。
▶ 英文原文 ⏱
I'd like to take a quick break and thank our sponsor, Eight Sleep. Eight Sleep makes smart mattress covers with cooling, heating and sleep tracking capacity. Now, I've spoken before on this podcast about the critical need for us to get adequate amounts of quality sleep each night. Now, one of the best ways to ensure a great night's sleep is to ensure that the temperature of your sleeping environment is correct. And that's because in order to fall and stay deeply asleep, your body temperature actually has to drop by about one to three degrees. And in order to wake up feeling refreshed and energized, your body temperature actually has to increase about one to three degrees.
Eight Sleep 让您轻松控制睡眠环境的温度。您可以在夜晚的开始、中段和结束时设置床垫罩的温度。我已经使用 Eight Sleep 的床垫罩将近四年时间了，它完全改变并提升了我的睡眠质量。Eight Sleep 最近推出了新一代的 Pod Cover，名为 Pod 4 Ultra。Pod 4 Ultra 具有更强的制冷和加热能力。我觉得这非常实用，因为我喜欢在晚上开始时将床调得很凉，在半夜更加凉爽，而在醒来时变暖。这种设定能让我获得最多的慢波睡眠和快速眼动睡眠。
▶ 英文原文 ⏱
Eight Sleep makes it very easy to control the temperature of your sleeping environment by allowing you to program the temperature of your mattress cover at the beginning, middle, and end of the night. I've been sleeping on an Eight Sleep mattress cover for nearly four years now, and it has completely transformed and improved the quality of my sleep. Eight Sleep recently launched their newest generation of the Pod Cover called the Pod 4 Ultra. The Pod 4 Ultra has improved cooling and heating capacity. I find that very useful because I like to make the bed really cool at the beginning of the night, even colder in the middle of the night, and warm as I wake up. That's what gives me the most slow wave sleep and rapid eye movement sleep.
它还具备鼾声检测功能，可以自动将您的头部抬高几度，以改善气流并阻止打鼾。如果您想尝试 Eight Sleep 的床垫套，可以访问 eightsleep.com/huberman，购买他们的 Pod 4 Ultra 可节省高达 350 美元。Eight Sleep 目前在美国、加拿大、英国、部分欧盟国家和澳大利亚提供配送。再次提醒，网址是 eightsleep.com/huberman。今天的节目还由 Levels 赞助。Levels 是一个通过持续血糖监测仪提供实时饮食反馈的程序，让您了解不同食物对健康的影响。
▶ 英文原文 ⏱
It also has snoring detection that will automatically lift your head a few degrees to improve your airflow and stop your snoring. If you'd like to try an Eight Sleep mattress cover, go to eightsleep.com slash Huberman to save up to $350 off their Pod 4 Ultra. Eight Sleep currently ships in the USA, Canada, UK, select countries in the EU and Australia. Again, that's eightsleep.com slash Huberman. Today's episode is also brought to us by Levels. Levels is a program that lets you see how different foods affect your health by giving you real-time feedback on your diet using a continuous glucose monitor.
影响您短期和长期健康的重要因素之一是身体管理血糖的能力。为了在一天中保持精力充沛和注意力集中，您需要保持血糖稳定，避免大幅波动。我大约三年前开始使用Levels，以了解不同食物如何影响我的血糖水平。这对我选择食物、何时吃特定食物以及如何安排饮食与运动（如举重和有氧运动）之间的时间关系都非常有帮助。此外，它还帮助我确定在睡前应该何时进食，以确保整夜血糖稳定。
▶ 英文原文 ⏱
One of the most important factors in both your short and long-term health is your body's ability to manage blood glucose or blood sugar. To maintain energy and focus throughout the day, you want to keep your blood glucose steady without big spikes or crashes. I first started using Levels about three years ago as a way to understand how different foods impacted my blood glucose levels and it's proven incredibly informative for determining my food choices, when I eat specific foods and how I time eating relative to things like my workouts, both weight training and cardiovascular training, things like running and when to eat before I go to sleep to allow for the most stable blood sugar throughout the night.
确实，使用Levels帮助我规划了整个日程安排。如果你对了解更多关于Levels的信息并想要自己尝试一下CGM感兴趣，你可以访问levels.link斜杠Huberman。Levels刚刚推出了一款新的CGM传感器，它更小巧且追踪性能更佳。目前，他们还提供额外的两个月免费会员。这就是levels.link，拼写为L-I-N-K，斜杠Huberman，来尝试新的传感器和获得两个月的免费会员。
▶ 英文原文 ⏱
Indeed, using Levels has helped shape my entire schedule. So if you're interested in learning more about Levels and trying a CGM yourself, you can go to levels.link slash Huberman. Levels has just launched a new CGM sensor that is smaller and has even better tracking than before. Right now, they're also offering an additional two free months of membership. Again, that's levels.link spelled L-I-N-K slash Huberman to try the new sensor and two free months of membership.
这个段落的大意是讨论一周健身计划是否全面，并提到了一些具体的动作。下面是中文翻译：
把一周的锻炼计划包括一些诸如Zurcher深蹲这样的动作，加上一些针对后链的练习，比如壶铃摆动或其他动作，以及引体向上和双杠臂屈伸，这样的组合算是一个相当全面的计划吗？当然是的。我很喜欢双杠臂屈伸。我听你说过几年前你用双杠臂屈伸来节省时间，于是我也开始尝试。不过，我还没找到最佳的负重方式，因为当你能够做15到20个自重双杠臂屈伸后，它就变成了另一种运动。没错，确实是这样，它可能会变成有氧运动。
▶ 英文原文 ⏱
Would a combination across the week of some sort of squat, let's say the Zurcher squat, perhaps a kettlebell swing or something else for a posterior chain, pull up and dip be a fairly comprehensive program? Absolutely. I'm a fan of dips. I like dips a lot. I heard you say that you were, some years ago, you said that you were using dips for economy of time and I started getting into dips. haven't quite figured out the best way to load dips because once you get past 15, 20 repetitions of the bodyweight dip, it turns into something else. Sure, absolutely. It turns into aerobic exercise, perhaps.
好吧，卢克·伊姆斯曾是美国力量举黄金时代的一个力量举选手。他常说，超过六次的重复就是健美。我今天打算保持在较低的重复范围内。我会和你详细聊聊这个问题，因为我觉得越来越多的男性和女性开始进行力量训练，或者在他们的训练计划中真正融入力量训练，他们都希望能同时获得力量，甚至是一定的耐力，而不想增长太多肌肉体积。也许在某些特定部位增加一点肌肉体积是可以的。
▶ 英文原文 ⏱
Well, Luke Eames, he was a powerlifter from the golden age of American powerlifting. He says, anything over six reps is bodybuilding. I'm trying to stay in the lower rep range today. I'll talk about this with you more because I think a growing number of people, both men and women who are starting to do weight training or really incorporate strength training into their program are seeking a combination of strength and perhaps endurance as well without putting on too much size. Maybe size in some select body parts.
好的，安德鲁，我认为他们可能需要进行几种不同类型的训练。但回到你的例子上，举例来说，如果你的肩膀能负荷，并且你知道怎么做的话，双杠臂屈伸是个很棒的运动。不过，这个动作并不是对所有人都适合，这就是问题所在。要么你能安全地做，要么就不能。但可能通过指导，有些人是可以学会这个动作的。如果你正在指导某人做双杠臂屈伸，首要条件是先练习到完全能做出"翻尅皮"这个动作。简单来说，就是你得倒挂在杠上，这样才能进入正确的姿势。
▶ 英文原文 ⏱
Well, Andrew, I think they need to do possibly several different types of training but going back to your examples, dips are fantastic if your shoulders can handle them, if you know how to do them. It's a great exercise but not particularly democratic. That's the problem. So either you can do it safely or you can't. And possibly, it's possible to coach some people to do the dip. So if you're coaching somebody to do the dip, the first prerequisite is to build up to a full skin the cap. So it means you're hanging upside down, you know, look up what it means, folks, on a bar. So you've got to be able to get yourself in that position.
所以，如果你能够做到这一点，并且能够坚强自信地摆脱困境，那么你很有可能可以开始进行仰卧起坐和双杠臂屈伸，并在这个过程中得到指导。如果你做不到，可能就不行。因此，除非有医疗限制，建议你尝试慢慢达到那个水平。你提到了引体向上作为例子。没错，引体向上是最好的全身力量训练之一。再次对你的听众们强调，一般性训练和专项训练的区别。在苏联的术语中，专项训练是指特定运动项目的训练。
▶ 英文原文 ⏱
So if you're able to do that and if you're able to get out of the position, you know, strongly and confidently, there's a good chance that you can start up and doing dips and be coached into that. If you can't, probably not. So either try to build up to that unless there are medical restrictions or not. You mentioned the example of pull-ups. Absolutely, pull-ups are one of the best general strength exercises. And again, to your listeners, general versus special. Special, in Soviet terminology, means sport specific.
当你开始做引体向上并且表现出色时，或者当你在双杠臂屈伸中表现出色时，这些运动的效果将远不止于此，这正是你进行这些练习的原因。所以，我很喜欢你的选择。那么关于专业的握力训练呢？我认为，如果一个人很强壮，比如可以深蹲500磅或者硬拉600磅，我并不关心他们是否能打开腌菜罐。这是一个重要的家庭测试，我一般就让我的妻子来帮我打开。
▶ 英文原文 ⏱
So the carry over when you start doing pull-ups, when you excel at pull-ups or the dips, you are going to get a carry over so far beyond this exercise, which is exactly the reason you do that. So I like your choices very much. Yeah. What about specialized training for grip strength? I believe that if somebody's large, if they can squat 500 pounds, if they can deadlift 600 pounds, I don't really care if the question is can you open the pickle jar? Sure. This is a critical home test. I just get my wife to do it.
握力非常重要，作为神经科学家，你了解大脑运动皮层对手部肌肉和前臂肌肉的高度代表性。握力的重要性还有其他原因。例如，当你握紧拳头时，你会感受到紧张感扩散到其他肌肉。简单来说，通过更用力地握拳，你可以瞬间增强自己在任何活动中的力量。
▶ 英文原文 ⏱
So grip strength is extremely important and you being a neuroscientist, you know the disproportional representation of the motor cortex of your gripping muscles and the forearm and everything. And there is another reason why grip is so important. So if you make a fist, if you make a very tight fist, you're going to feel you're going to feel the overflow of tension, irradiation going to other muscles. So pretty much by gripping tighter, you are instantly increasing your strength in anything that you do.
一个简单的例子，供大家参考：比如做一些简单的锻炼动作，比如弯举，按照你平常的方式做尽可能多的次数，然后试着用力握紧杠铃或哑铃。你会立刻发现，你可以多做几次。这让你变得更有力量。而且，手腕和握力的强大当然非常重要。无论出于什么原因，它显然与长寿有关系，不过我们还不知道具体原因。
▶ 英文原文 ⏱
And so a very simple example for your listeners, take some pedestrian exercise like curls and do as many strict traps as you possibly can the way you normally do them and then start just crushing that bar or that dumbbell or whatever that you're curling. You will immediately be able to knock off several more reps. So that makes you so much stronger. And again, the value of a strong wrist and grip is obviously very important. For whatever reason, obviously it correlates with longevity. We don't know why.
我们不知道。相关性不等于因果关系。所以我们不清楚手握力变强是否会让我们活得更久。但从统计学角度来看，值得一试，对吧？所以我们可以选择在锻炼其他项目的同时增强握力，或者直接锻炼握力。无论哪种方式都很好。举一些例子，像爬绳子或者做引体向上、负重引体向上这样的训练，显然是很好的锻炼方式。
▶ 英文原文 ⏱
We have no idea. Correlation is not causation. So we don't know whether getting stronger, a stronger grip is going to make us live longer. But statistically, it's worth a try, right? So one can either find exercises that train the grip in the context of developing something else or train the grip directly. So either way is great. So the first examples would be climbing the rope or doing pull-ups and weighted pull-ups on a rope. That's a great way to train, obviously.
所以，你的训练计划可以这样制定，比如每周有一天爬绳子，然后隔几天可以做一些引体向上。这是一个很好的方法，你不需要做其他的训练。另一个例子是像壶铃抓举这样的运动。当你用重的壶铃做抓举时，从头顶放下的过程中产生的离心负荷非常强大，这对锻炼握力非常有效。
▶ 英文原文 ⏱
So what you do, the way you program it is let's say once a week you climb the rope and a couple of days we can do pull-ups. That's a good way to go about it. And you don't need to do anything else. And another example would be some exercises like the kettlebell snatch. When you start snatching a heavy kettlebell and you drop it from overhead, that eccentric loading is very, very powerful. And that develops grip very, very well.
现在，我们主要讨论的是握力圈子里所说的“握碎力”，也就是你如何用力握住某物。虽然还有其他类型的握力，但这种握碎力对运动员和非运动员帮助最大。不过，我要提醒你，虽然吊在横杆上和进行农夫行走有很多益处，但它对你这样的锻炼效果可能不会很大。
▶ 英文原文 ⏱
And again, right now we're talking more about what people in the grip world call the crushing grip. You know, how you squeeze something. There are other types of grip that they differentiated but this type of crushing grip is what's going to help most athletes and non-athletes the most. And I will also warn you that hanging on the bar and doing farmer's carries, beneficial as they are for many reasons, it's not going to do that much for an development like you.
有趣的是，我开始做农夫步伐练习，本以为这能提高我的握力。但它们还有其他好处。根据McGill的研究，拿着两件重物行走会对脊椎造成很大压力。不过，另一方面，非对称携带反而似乎非常有益。这里还有另一个有趣的例子。现在，我并不是在谈论握力训练，也不是在谈论力量训练，而是在讲一种类似的练习。Mike Prevost博士曾在美国海军陆战队和海军工作，他设计了一种非常有趣的训练方案和测试，称为“壶铃一英里”，要求你拿一个大约相当于你体重30%的壶铃。有很多理由说明这样设计的必要性。整个过程中，你几乎是带着这个壶铃跑步，并可以随时随意更换手。
▶ 英文原文 ⏱
Interesting. I started incorporating farmer's carries thinking it was going to improve my grip. But they're healthy. If you look at McGill's work, he will tell you that carrying two heavy objects is going to really pound your spine. But on the other hand, asymmetrical carry appears to be very beneficial. Then there's another interesting example. Now, right now, I'm not talking about grip training at all. I'm not even talking about strength training. but I'm talking about sort of a former run. Dr. Mike Prevost, who used to work with the U.S. Marine Corps and Navy, he developed this very interesting protocol and a test called the Kettlebell Mile, where you take a kettlebell that's approximately 30% of your body weight. And he has good reasons for why it has to be that way. And you pretty much run with this kettlebell. And you switch hands as much, as often as you want.
这是一种极好的方式，可以改善你的跑步姿势，发展非常稳定的肌肉，并提升你的摇摆能力。而且相比于摇摆，它对身体的损伤没那么大。你知道，摇摆和携带重物对身体来说是很粗暴的。所以，这是一种额外的方式来训练你的耐力。壶铃的重量是多少呢？大概是你体重的30%。因为他说当你开始增加重量时，它会影响你的步态。所以你并不需要真的侧着跨迈步。它就变成了别的东西。那是个很重的壶铃啊。占你体重的30%？对。我体重210磅，这可不是小数目。哦，那大概得有62磅左右，或许是个70磅的壶铃。
▶ 英文原文 ⏱
And it's a fantastic way to improve your running posture, to develop very stabilizing muscles, and to improve your ability to rock. But it doesn't beat you up as much as rocking does. You know, rocking, carrying heavy weight, it's rough on the body. So it's a fantastic way to train your endurance in an additional way. How heavy is the kettlebell? 30%. Because he says when you start going heavier, it's going to affect your gait. So you're not really, you know, you have to, you have to kick your hip over to the side. It becomes, it becomes something else. That's a heavy kettlebell. 30% of your body weight? Yeah. I mean, I'm 210 pounds. It's not, not trivial. Oh, it's probably something like 62 pounds or something like that. A 70 pound kettlebell.
这不是说笑的，绝对不是轻而易举的事。但是也不是你可以立刻投入其中的东西。而且，特别有趣的一点是，因为你频繁换手，所以不会对你的生活质量和其他参与等长收缩的稳定肌群造成损害。我们现在做的其实是一种抗糖酵解训练。如果肌肉可以短暂收缩然后放松、再收缩、再放松，而且收缩周期很短，你就能避免糖酵解。这样你可以在不让自己疲惫的情况下，让肌肉在有氧状态下长时间工作。想尝试的朋友可以从拿壶铃走路开始，换手交替，然后逐步过渡到跑步，当然要循序渐进地进行。
▶ 英文原文 ⏱
It's not, no, no, no, it's not trivial by any means. But it's also not something you jump into immediately. And also, what's very cool is because you get to switch hands very often, you are not destroying your QOL and other stabilizers that are contracting isometrically. And so what we're doing right now here is kind of a form of anti-glycolytic training. If you can, muscle contracts briefly and then relaxes, contracts, relaxes with, and the contraction cycles are really short, you're able to avoid glycolysis. You're able to keep that muscle working aerobically for a long time and not beat yourself down. So to the listeners who'd like to try it, start by walking with a kettlebell, pass, you know, switch hands off and then eventually build up to running and obviously build up gradually.
像提手提箱一样吗？是的，只是，仅仅像提手提箱一样。好的。是的，有一个播客由一位名叫卡姆·海恩斯的人主持。他是一名弓箭猎手，是将极限健身和超耐力运动引入弓箭狩猎的人物之一，并在该领域名声响亮。对于他的播客，你需要在俄勒冈荒野中负重攀登大约1000英尺，这个重达72磅的岩石我做过。因为形状的原因，这很难，你需要把它从肩膀换到类似抱着橄榄球，然后再到类似抱婴儿的姿势，你不是在谈论这些。你是在谈论像右手提着手提箱那样。对的。你在试图增强握力吗？不，你不是。这完全不是用来锻炼握力的。
▶ 英文原文 ⏱
Held like a suitcase? Yes. Only, only like a suitcase. Okay. Yeah, there's a podcast led by a guy named Cam Haynes. He's a bow hunter. He's one of the people that really brought extreme fitness and ultras to the sport of bow hunting and is legendary there and for his podcast he has you carry the 72-pound rock up a, it's about a thousand feet of elevation in the Oregon wilderness and I've done it. It's hard because of the shape of the thing and so you're moving it from shoulder to, you know, to football carry to, you know, infant carry and you're not talking about that. You're talking about suitcase on the right. Correct. Are you trying to crush the grip while you're doing it? No, you're not. No, this is not, this is not developing a grip whatsoever.
然后，你在跑步，跑了10分钟、20分钟、30分钟。他的目标是跑一英里。他说这就是目标，他有一些数据，我可以给你一个链接，你可以查一下。迈克·普雷沃斯特博士说，直接练习握力也非常有益。比如说，最好的产品是由Iron Mind公司出品的Captains of Crush握力器。Iron Mind公司在现代几乎定义了认真训练握力的方法，他们的握力器堪称行业标杆。几年前，我在Strong First工作的同事Brad Jones和我，决定认真训练一下，看看会有什么效果。在经过很多个月的努力后，我们都能关闭从平行设置开始的3号握力器。这意味着这个握力器需要280磅的力才能合上。
▶ 英文原文 ⏱
And then, and you're running at 10, 20 minutes, 30 minutes. Well, his goal, he says run for a mile. That's the goal and he has some numbers. I can give you a link. You can look it up. Dr. Mike Prevost and direct grip strength training is great as well. So for example, the best product for that would be the Captains of Crush Grippers from Iron Mind. Iron Mind. Iron Mind is the company that started a serious grip training pretty much in modern era and their grippers are the golden standard. Some years ago, my colleague at Strong First, Brad Jones and I, we decided to get serious about it and see what that feels like. And we spent many, many months, we were both able to build up to closing the number three gripper from a parallel set. So that means that gripper takes 280 pounds to close.
当你使用非常小的肌肉群时，确实非常、非常困难。我们以及其他同事和人们都观察到，一旦你能够做到这一点，其他事情就会变得容易得多。然而，训练本身非常艰难，因为人们通常认为训练握力只是某种孤立的练习。比如说，你可以开车的时候顺便捏一下从百货商店买来的小粉色球。但是，当你用像Iron Mind这样的重型握力器训练时，那是对全身的挑战。你几乎需要使用所有的神经学技巧来发挥你的力量。举个例子，如果你曾见过空手道里的三战（Sanchin）站姿，就是那种膝盖稍微向内收、肩膀向下压的站姿，需要全身高度紧张和投入。
▶ 英文原文 ⏱
And when you're using very small muscle groups, it's extremely, extremely hard. And the observations that we both made and other colleagues and people have made that once you are able to do that, everything becomes so much easier. However, the training itself is extremely hard because people are thinking that when you're training the grip is just some kind of isolated thing. You can drive the car and you can kind of squeeze this little pink thing that you picked up at the department store. when you train with a heavy-duty gripper like the one from Iron Mind, it's a full-body effort. And you need to use pretty much every neurological trick in the book in order to exert yourself. So, for example, if you have ever seen the Sanchin stance in Karate, which is a stance where the knees are kind of pulled inward and shoulders are pressed down, there's a lot of tension, everything is very, very seriously engaged.
脚趾紧紧抓住地面。因此，你的脚趾几乎就是在抓地。收紧臀部肌肉，全力紧绷身体，压缩内脏，激活身体的肌肉网络，把所有的努力集中起来。唯一不参与的是肩膀和面部肌肉，而你则把所有的力量集中在握力上。这样做的疲劳程度和做重型深蹲等运动差不多，真是令人惊讶。但如果你喜欢这样的感觉，那是一件非常棒的事情。哇，你所描述的运动神经元的动员真是惊人。
▶ 英文原文 ⏱
The toes are gripping the ground. So, you're pretty much gripping the ground with your toes. Contracting your glutes. You're bracing very, very hard. You're compressing your viscera. You're lattice firing and you're sending all this effort. The only thing they're not working is you try to keep your traps and face out of this. And you're directing this effort into your grip. You get just as tired from doing that work as from doing like heavy squats or something. That's remarkable. But if you like that, it's a fantastic thing to do. Wow. The motor neuron recruitment that you are describing is phenomenal.
我对握力与长寿之间的关系有一个思考，涉及一些神经科学的知识。可能你已经知道这个内容了，如果是这样，敬请原谅，不过我想对听众也说明一下。控制躯干运动的运动神经元位于脊髓两侧较靠近中线的位置，而负责远离中线的肌肉（即更外围肌肉）的运动神经元则位于这些神经元的外侧。
▶ 英文原文 ⏱
I have one reflection on this relationship between grip strength and longevity. Just a little bit of neuroscience. You may be familiar with this, so forgive me if you are, but for the listeners as well. The motor neurons that control movement of the torso lie closer to the midline on both sides of the spinal cord. The motor neurons that are responsible for more distal muscles, that is further from the midline, sit outside of those.
当你观察手指和脚趾的活动时，它们是离身体中线最远的部分。即使没有患上诸如ALS（肌萎缩侧索硬化症）、阿尔茨海默病或帕金森病等疾病，随着年龄增长，运动神经元的退化速度和模式总是从外向内开始。我们不清楚为什么会这样，这可能与超氧化物歧化酶（SOD）这种酶的存在有关。不过，似乎通过锻炼外围肌肉的力量，人们可以减缓这种从外部向内或从远离中线向靠近中线的退化过程。
▶ 英文原文 ⏱
And so as you get out to the movement of the digits, you know, the fingers and toes, those are the most distal from the midline. The rate and pattern of degeneration of motor neurons as a function of aging, even if there's no ALS or Alzheimer's or Parkinson's or anything, is always outside in. We don't know why this is. It may relate to the presence of the enzyme SOD, superoxide dimutase. But it does seem that people that train their peripheral strength, they can offset some of that outside to in or distal to more close to the midline degeneration.
所以，我相信这不仅仅是一个关联，而是一个信念，当一个人锻炼他们的周边肌肉时，实际上可以抵消一些退化。这也与大脑中的映射方式有关，不过这有点超出我们的讨论范围。我们还需要一些图表来帮助人们真正理解这一点。但同样的情况也发生在老年人身上，比如70岁、80岁、90岁的人，即便他们的上半身由于锻炼仍然厚实有力，他们的小腿肌肉通常会萎缩。
▶ 英文原文 ⏱
So I believe, and this is just a belief that it's not just correlative, that when one trains their periphery, they actually can offset some of the degeneration. It's also the way it's mapped in the brain, which is kind of a discussion outside of here. We need to get some diagrams up for people to really conceptualize that. But it's also the case if you look at older people, 70, 80, 90, their calves are generally atrophied even if their torso is still very thick and muscular if they did training.
所以我觉得，显然锻炼核心和躯干是非常关键的，但从长寿的角度来看，锻炼外围肌肉也同样重要。这确实有很多理由。我认为，不管你选择直接用握力器等设备进行锻炼，还是通过其他器材和锻炼方法，比如攀绳作为其他运动的一部分，我都强烈建议大家这样做。
▶ 英文原文 ⏱
So I feel like, obviously, training the core and the torso is so key, but training the peripheral muscles, at least from the perspective of longevity, it makes sense why that would be important. Well, there are so many reasons, obviously, to do that. So I think that whether you choose to do that directly with grippers or, and there are some other devices, obviously, unlimited number of devices and exercises, or as a part of another exercise like climbing the rope, definitely strongly encouraging your listeners to do that.
我准备尝试这种跑步方式，一边拿着壶铃。我先用右手拿着跑一英里，然后……哦，不，不。你可以随时切换，把壶铃换到另一边。这样做是因为，如果一直用一侧，你的身体稳定肌会疲劳过度，难以恢复。而这样频繁切换的方法，其实是提高等长耐力的秘诀之一：快速切换、短时间用力和短暂休息，反复进行。
▶ 英文原文 ⏱
I'm going to try this running with the kettlebell on one side for, I'll go out for a mile with it on the right and then... Oh, no, no. You switch all the time. You switch back and forth as you want. Okay. Because if you try to do it on one side, you're going to pound your stabilizers and just pound them. You're not going to recover forever. And this way, this is one of the secrets to developing isometric endurance is very rapid switching, short contractions and brief rest and over and over and over.
这样一来，你知道，肌肉就不会缺血，并且基本上能够持续获得氧气。我想谈谈运动中的向心和离心部分，向心通常是指抬起阶段，而离心当然是指放下阶段。那么，是否可以只做向心运动呢？答案是可以的。那么是否有必要强调离心部分呢？在考虑肌肉酸痛、恢复和训练频率时，如何平衡这两者呢？
▶ 英文原文 ⏱
That way, you're not, you know, the muscle doesn't go into ischemia and, you know, keeps getting oxygen pretty much. I'd like to talk about concentric versus eccentric portions of a movement, concentric generally being the lifting phase and eccentric, of course, folks, the lowering phase. Is there a case for just doing concentric movements? Yes. Is there a case for emphasizing the eccentric portion? How does one balance those when thinking about soreness, recovery, and frequency of training?
好的。那么，首先，如果你想要尽量减少肌肉增长和酸痛的话，只进行向心训练是有利的。因此，对于那些需要在体重级别中比赛的运动员，或者在一些额外体重会对表现不利的运动项目中，这种方法非常有效。比如说，当巴里·罗斯指导艾莉森·菲利克斯时，她成为了最快的运动员，赢得了世界200米比赛。那时，她只有17岁，我记得她是最年轻的冠军。
▶ 英文原文 ⏱
Okay. Well, first of all, the case for concentric only is if you're trying to minimize muscle growth and if you also are trying to minimize soreness. So for athletes in weight classes or athletes in sports where you get punished by carrying extra weight, it's a very good idea. So, for example, when Barry Ross coached Allison Felix, at that point, she became the fastest. She won the 200 meters in the world. She was 17 years old, I think. She was the youngest.
因此，他会让她做硬拉，只进行向心运动，然后让她放下杠铃。这样做的原因正是如此：你能够变得更强壮，却不会增加额外的肌肉量。此外，这种方法非常安全，是一种非常、非常安全的训练方式。而在为那些不一定有类似需求的人制定训练计划时，仅仅是为了增加多样性，你可能仍然会选择在某些日子避免离心运动，比如在你想要加速恢复的时候。
▶ 英文原文 ⏱
And so he would have her do deadlifts and they were concentric only and she would have her drop the bar. And the reasoning for that is exactly that. You're able to get stronger. You're not putting on extra muscle mass. Also, it's safe. It's really a very, very safe way to train. And in programming a protocol for somebody who's not necessarily in that boat, it's still just for the sake of variety, you may want to choose to avoid the eccentric on certain days like you're trying to recover, accelerate the recovery.
所以你可以举起重量，但随后再放下。这样你绝对可以做到。离心训练据称对促进肌肉增长非常有帮助，但这其中有很多不确定性。我现在要谈的是专门用于增强力量的离心训练。因为当你降低重量时，肌肉最强壮，所以很容易做一些鲁莽的事情而受伤，健身房的小伙伴们经常这样。而我们应该采用更明智的方法，就是找一个完美且有能力的同伴来帮助你。在你完成几组常规的低重复数的重训练后，再增加5-10磅超过你的最大重量，并以提升的意图来进行完美的离心训练。
▶ 英文原文 ⏱
So you lift the weight but then you step down. So you could definitely do that. Eccentric work, it's supposed, supposedly very helpful to promote hypertrophy but there are a lot of ifs and buts in there. I'm going to talk right now about the eccentric strength work, eccentric work for strength specifically. It's very, because the muscle is strongest whenever you're lowering the weight. it's very easy to do something knuckleheaded and get hurt which is, gym bros do that all the time. And instead of doing that, what the wise, much wiser approach is to get a perfect spotter, great competent spotter and put on, after you've done your normal couple of low repetition heavy sets, add maybe 5-10 pounds over your maximum and make a perfect eccentric with an intention of lifting it.
所以，你正在降低杠铃，就是我们常说的卧推杠铃。你把它降到胸口，感觉自己准备好要推回去。在胸口暂停一下，但不要失去张力。你准备好爆发力推回去，然后你的助手会帮你把杠铃拿走。你这样重复两到三次。这种策略或其变体曾被Rick Will使用。他在80年代时，体重只有181磅，却能在穿T恤的情况下卧推超过500磅，他是最伟大的卧推运动员之一，对训练有着极高的智识。他在重训练时也是这样做的。此外，还有一种更好的方式，应该说，是在不同的日子里完成的。你可以结合这种类型的缓慢下放动作和一个完美的辅助陷阱，而不是像兄弟们那样的强制陷阱。
▶ 英文原文 ⏱
So you're lowering this bar that you're just, you know, the bench press barbell. You're lowering it to your chest and you're loading yourself like you're ready to press it back. You pause on your chest without losing tension. You're ready to blast it back and then your spotters take it off you and you do this about, do this about two, three times. This, this sort of a strategy or variation of it was used by Rick Will. He was, he was able to bench press over 500 pounds wearing a t-shirt at the body weight of Buck 81 back in the 80s, one of the great, greatest bench pressers who was extremely intelligent about his training and he did the same thing with his heavy attempts as well and incidentally, even better, not even better, I should say you do this in a different day, when you combine this, the same type of eccentric with a very perfect assistive trap, not force trap like bros do.
意思是这样的：
这是关于你自己的表现，兄弟。有些人在那抖得不行，快要不行了。但不是这样。再说一次，比如说你最好的一次卧推是315磅，然后你加载到325磅。你完美地下放杠铃，而且下放的速度和你最大重量尝试的速度一样，所以不会特别慢。有些人会在动作的前四分之一阶段放得很慢，然后突然掉下来，那样是没效果的。你应该按照你最大重量的节奏下放，停顿一下，然后推起来，而你的训练伙伴帮你一点忙，让你感觉像是在推自己最大能力的90%。这样你可以感受到一个超出自己极限的重量，但不会受到心理压力。这是非常有效的方法。
▶ 英文原文 ⏱
It's all you, bro, you know, the guy's shaking there and dying. No. So again, let's say that your best bench press is, you know, 315. So you load up 325. You lower it perfectly and you're not, and you're lowering at the speed of your max attempt. So you're not going very, very, very slow. You know how guys do it. They take the first quarter of the range of motion very slow and then they fall through. That doesn't do anything at all. No. You lower it at that rhythm of your maximal weight. You pause and then you press it and your training partner gives you enough assistance to make it feel like it's about your 90%. So the fact is you're not, you get to feel a super maximal weight but you're not experiencing any psychological stress. It's very, very powerful.
再说一遍，你可以这样做，一两次单独进行。这也与苏联对体操运动员的研究有关。他们提出了一种叫做人工控制环境的方法。他们比较了一组体操运动员，他们为掌握某些需要力量的技能而进行典型的递减训练，同时也进行常规的力量训练，比如负重引体向上。而另一组由教练提供完美的辅助，帮助运动员以更高水平完成技能，就像他们所说的那样，体验他们的"运动未来"。这种帮助提供了足够的支持，使训练不困难但也不造成压力。两组在进步上的差异极为显著，后者的进步速度和效果都更快。
▶ 英文原文 ⏱
And again, you do this, you do this maybe for one or two singles. This also ties with the Soviet research on gymnasts. They came up with something called artificial controlling environment. So they compared a group of gymnasts that was working up to some strength demanding skill with doing typical regressions and at the same time they were also working on typical strength training, weighted pull-ups and so on. And the other group would have the coach provide this perfect assistance to enable the athlete to perform the skill at a higher level as they put it living their motor future motor future but with enough help not to make it hard but not stressful. And the difference in gains were just dramatically so much gain so much faster.
所以，我会说，这是一种非常好的方法来运用偏心训练。等长训练也可以非常有效地提高力量，其重要价值在于它能教你如何正确发力，不仅限于提高体育竞技表现。比如说，如果你在学习前踢，但是动作不够稳定，那么可以把脚放在墙上，让教练或师傅帮助你调整身体和脚的位置，并教你同时对墙和地面施加压力，然后反复推压墙面，调整身体，之后再放松肌肉，最后去打沙袋，你的表现会有明显提升。
▶ 英文原文 ⏱
So I would say that would be a very good way to use eccentric work. Isometric training calls can also be very powerful for strength and a great value of isometric training is in its ability to coach you to live properly and not just live properly other athletic events as well. If let's say that you're trying to learn to throw front kick and you're doing it all over the place but if you place your foot on a wall and if your coach or sensei positions your body, your foot in a certain way and teaches you to start applying pressure to that wall and the ground at the same time and kind of pulse it against the wall, adjust your body and then you relax, shake off your muscles and you go hit the bag and suddenly you're going to do so much better.
把这段英文翻译成中文：
假设你在尝试优化硬拉的起始位置，于是你加上比你能举起的更多的重量，把自己楔入那个位置并开始施加压力。当感觉不对时，你就调整一点点。因此，同样的是，等距运动不仅对于强化卡住的点非常有效，也有助于优化角度。此外，我们还要处理一个伟大的解除抑制效果。可能你的听众不知道的是，我们的神经系统就像有两个踏板，恕我直言，虽然你肯定知道这些，但还是说明一下，一个是“加速踏板”兴奋，一个是“刹车踏板”抑制。有各种影响因素，其中一些是心理上的，但并不是全部，它们削弱了你的力量，这被称为抑制。在某些情况下，有记录的案例表明，例如妇女为了救她的儿子，抬起了一辆36磅的车的前端，这样的情况是有记录的。
▶ 英文原文 ⏱
The same thing, let's say that you're trying to optimize your position for the bottom of the deadlift so you load up more weight that you could possibly lift and then you wedge yourself under and you start applying pressure and it doesn't feel good so you change it a little bit. So isometrics are very powerful for not just for strengthening the sticking points but also for optimizing the angles. Then we're also dealing with something that there's also great disinhibition effect. So what your listeners might not know is so there are two you have two pedals in your nervous system as in pardon me for telling you this you don't need obviously you know all this but there's the excitation inhibition there's the gas pedal and the brake pedal and there are various influences some of them psychological but not all of them that are taking away from your strength that's called inhibition and under certain circumstances there are documented cases like a lady lifting off the front of a 36-pound car to save her son and there are documented cases of that so that.
解禁效应发生时，等长训练确实具有一些非常强大的解禁效应特性。等长训练还教会你在尝试大重量时不要轻易放弃。试验表明，如果一个没有经验的人在机器上训练，当机器的移动速度逐渐减慢接近于零时，抑制反应就会出现。被试者通常会认为无法继续，所以就放弃了，觉得自己失败了。但是，通过等长训练，你可以培养这种神经驱动的耐力，让你在面对大重量时能够安全地坚持下去，非常强大。那么，你要怎样将等长训练融入训练中呢？你可以把它作为热身的一部分，也可以做暂停训练。当你结合离心、向心和等长收缩时，效果相当不错。以深蹲为例，你可以下降到平行位置，保持紧绷并停留三到五秒，然后迅速站起，这是一个很好的训练方法。
▶ 英文原文 ⏱
Disinhibition takes place so isometrics does have some disinhibition effects properties very very powerful also isometrics teaches you to teaches you not to give up on a heavy attempt because if you put the experiments were done in a safe manner on the machines obviously but if you put an inexperienced person and the machine is moving at a slow rate so when it starts approaching zero that inhibition takes place so pretty much the subject thinks the gig is up I'm not going anywhere that's it I'm done I'm just giving up because I failed but training with isometrics allows you to develop this kind of a neural drive endurance that you need to grind through safely through a heavy attack so very very powerful how would you incorporate isometrics into it so you can do this as a part of your warm-up you can also do paused reps they're fantastic when you combine eccentric concentric and isometric contraction all in one so perfect example for the squat you lower to parallel and you stay tight and you stay there for three to five seconds and then you explode upward so that that's a great way to train.
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▶ 英文原文 ⏱
I'd like to take a quick break and thank our sponsor AG1 AG1 is an all-in-one vitamin mineral probiotic drink with adaptogens I've been taking AG1 daily since 2012 so I'm delighted that they're sponsoring this podcast the reason I started taking AG1 and the reason I still take AG1 is because it is the highest quality and most complete foundational nutritional supplement what that means is that AG1 ensures that you're getting all the necessary vitamins minerals and other micronutrients to form a strong foundation for your daily health AG1 also has probiotics and prebiotics that support a healthy gut microbiome your gut microbiome consists of trillions of microorganisms that line your digestive tract and impact things such as your immune system status your metabolic health your hormone health and much more so I've consistently found that when I take AG1 daily my digestion is improved my immune system is more robust and my mood and mental focus are at their best.
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现在我想谈谈神经驱动。我认为你推广了这个名词——可能是你发明的，但无疑是你使“润滑凹槽”这个术语流行起来的。在你的一本书中提到这个概念，顺便说一句，我们在节目注释中提供了Pavel的书籍链接。我是你的书的收藏者，感谢你，我很喜欢它们。其中一些书现在都快成收藏品了，稍微难找一些，但你得和我在eBay上竞争，不过有些在其他地方还能找到，我们会提供那些书的链接。
“润滑凹槽”这个概念完全改变了我对力量训练的理解。因为我在高中时，基本是跑越野赛的，只跑过一次，但非常享受，并继续那种训练，或者试图增肌，典型的年轻男生方法，但对我来说效果还不错。不过，我一直有个观念，就是训练一个身体部位，然后等待它适应，再次训练同一部位。在网上你总能看到关于每周训练两次还是三次的争论。然后我遇到了“润滑凹槽”这个概念，作为神经科学家，我直觉上觉得这个概念是正确的，而且事实证明的确如此。
▶ 英文原文 ⏱
In fact, if I could take just one supplement that supplement would be AG1 if you'd like to try AG1 you can go to drinkag1.com slash Huberman to claim a special offer they'll give you five free travel packs plus a year supply of vitamin D3 K2 with your order of AG1 again go to drinkag1.com slash Huberman to claim this special offer I'd like to talk about neural drive I attribute you with popularizing maybe you invented it but certainly popularizing the term like greasing the groove in one of your books and by the way we provide links to Pavel's books in the show note captions I'm a collector of your books thank you I love them some of them thank you are getting to be collector's items they're a little bit harder to find but you'll have to compete with me on eBay but some of them can be found elsewhere and we'll provide links to those but this notion of greasing the groove completely changed my conceptualization of strength training because I was weaned more or less trying to run cross country during the cross country season only ran it once but I greatly enjoyed it and continued that sort of training or trying to put on strength and size kind of a numbskull young male approach to things but it served me reasonably well I'm grateful that I included both however I was so tuned to this notion of training a body part creating an adaptation then waiting for the adaptation to occur and then training the body part again you know the arguments are all over the internet two times a week three times a week and then I came across this concept of greasing the groove which as a neuroscientist felt so intuitively correct and turns out to be correct.
你将解释一下这一概念，它就是说更频繁地进行训练或练习动作可以为力量或者尺寸增长提供极大的发展机会——如果有人愿意的话。而我认为这也会让整体健身计划更加灵活。一旦理解了这个概念，你就不再只关注这种或那种训练分组、多少次重复、多少训练量等——这些固然重要，但你可以开始从神经系统的角度去思考。对我来说，遇到一种能把这些不同的概念融合在一起的思维方式，就像是沙漠中的甘霖。那么，你能为大家解释一下什么是“润滑凹槽”吗？我认为它的影响将会变得显而易见，但我们也会详细说明。Andrew 请随时打断我，因为这可能会变得很长，所以请随时打断我。
▶ 英文原文 ⏱
You'll explain what it is but the idea that more frequent training or practicing of a movement opens up a tremendous number of opportunities for development of strength of size hypertrophy if one wants and I would say just generally more flexibility over one's total fitness program. Once one understands this concept you no longer look at this split or that split or this many reps or that many reps or this volume or that volume all that is important but you can start to think about it through the lens of the nervous system. To me, it was like water in a desert to finally encounter something that brought together all these different concepts. So could you please explain for people what greasing the groove is and then I think the implications of it will become obvious but we'll also spell out. Andrew please interrupt me because this is about to become this might get really long so please interrupt me at any time.
首先，我将谈论神经方面的内容，然后我们会讨论频率、形态适应以及结构适应的发展。各位女士们先生们，我们要讨论的主题是“润滑技能”，我们可以用一个比喻来说明。想象一下，你是一位弓箭猎手，你在车库里工作。然后，你走出车库，射出一支箭，接着就回去继续工作。又或者，你是一个练习武术的小孩，每节课的休息时间就在角落里练习你的套路。这是一种以小份量、间隔开来进行技能练习的最佳方法。
▶ 英文原文 ⏱
So first I'll talk about the neural component then we're going to talk about the frequency and the morphological adaptations structural adaptations as it leads. So ladies and gentlemen grease the groove we are talking about let's use an analogy. Let's imagine that you are a bow hunter and you work in your garage and then you walk out of your garage and you shoot an arrow and you just go back to going about your business just working in your garage. Or let's say you're a kid who practices martial arts and every break between classes you just go in the corner and you practice your kata. This is the best way to practice your skill in small portions in a spaced out manner.
真正令人着迷的是，传统教育和传统的力量训练都基于填鸭式教学模式。想象一下，为了通过考试，你在晚上拼命学习，勉强通过了考试，然后过几天就开心地把所有东西全忘了。相比之下，假设你在学习一门外语。你把单词写在卡片上，抓住每一个机会学习：比如在银行排队时，有些人拿着手机闲逛，而你则在查看你的卡片，比如你尝试翻译一个单词，然后把卡片放回去，翻过来，下次在其他地方你又重复这个过程。这是间隔练习和传统集中学习的对比，而间隔练习的优越性证据非常充分。早在19世纪就已经有这样的研究，并且至少有一千多篇相关学术论文发表。但遗憾的是，仍然很少有人采用这种方法。
▶ 英文原文 ⏱
What's really fascinating is traditional education and traditional strength training is based on the cramming model. So remember cramming for an exam so you're studying at night and you somehow squeak by and you pass it okay great and then a couple days later you happily forget everything. So in contrast, imagine that you're let's say you're studying a foreign language. You write words on cards and at every opportunity you're standing in line in the bank so the lesser mortals are fooling around on their phones you're just going through your deck like oh can I translate this word and go put it back in the deck flip it over then next time you are in some other place you do this again. So this is an example of spaced practice versus the traditional mass practice and the evidence of the superiority of spaced practice is just overwhelming. It goes back to the 19th century and there are at least like more than a thousand papers published on that and still very few people do that which is really sad.
力量是一种技能，因此在20世纪50年代发生了两件有趣的事情。首先是美国运动生理学家托马斯·拉什，他提出力量适应主要是一种技能。他观察到，肌肉增长与力量之间没有直接关联。同时，一位苏联科学家斯捷帕诺夫在研究重举运动员的肌肉电活动。当时，“推举”是竞赛项目之一。他发现，当运动员经过几个月的训练后变得更强壮时，他们在举起相同重量时的肌电图数值开始下降。也就是说，运动员的神经系统活动变得更加高效。他们可以减少努力程度却仍能举起相同的重量，或者增加努力程度来举起更重的重量，而这并不是肌肉肥大的结果。因为在50年代，苏联对肌肉肥大并不推崇，他们主要进行的是双次、三次或单次的举重训练。
▶ 英文原文 ⏱
Strength is a skill so two interesting things happened in the 50s. One is Thomas Rush he was an American exercise physiologist he proposed that strength adaptation was largely skill and he looked at pretty much the adaptations he noticed that there's no correlation between the muscle growth and strength. Then at the same time a Soviet scientist Stepanov was his last name he was measuring the electrical activity in the muscles of weight lifters who are pressing overhead and back then the press was one of the competition events. What he found is as the athletes got stronger after some months the EMGs started dropping off when they're lifting the same weights. So pretty much he found out that the nervous system activity became more economical they were able to try less hard yet still lift the same weights or pretty much they could try harder and lift even heavier weights and hypertrophy could not explain that because in the 50s the Soviets were very anti-hypertrophy they were just doing doubles triples singles pretty much.
因此，如果我们观察正在发生的事情，可以理解为海伯机制。基本上，每次你激活神经元之间的特定突触连接时，这个连接就会变得更强。如果你不断地重复这个过程，那么这个“磨痕”的比喻就是，你从大脑传递到肌肉的指令就像这条路径，而你使用得越多，就像是在给它加润滑油一样。因此，它变得像超导体一样。在未来，你不必花费太多力气就可以举起同样重量，或者你可以用同样的力气举起更重的物体。
▶ 英文原文 ⏱
So if we look at what's going on it's the Hebeon mechanisms. So pretty much every time that you activate a particular connection synaptic connection between the neurons that connection becomes stronger. So if you did over and over and over so the grease the groove is the analogy is that command that's coming in from your brain to your muscles that's the groove that's that pathway and the more you use it pretty much the more grease it becomes. So it's like it becomes a superconductor so in the future you don't have to try as hard to lift the same amount of weight or you can try the same amount and you can lift harder.
我们还没有涉及神经驱动的问题，我们只是在让现代神经元对神经驱动更敏感。这是一种非常简单且容易的方法进行训练，力量的提升也会非常容易且出乎意料。为了确保效果，需要解决专项性的问题。专项性基本上意味着，如果你想变得更强壮，首先需要举起足够重的重量。通常来说，这个重量是你最大单次举重量的75%到85%。如果重量太轻，对神经系统的刺激不够，专项性不强。如果重量太重，很快就会让自己筋疲力尽。
▶ 英文原文 ⏱
So we're not even we haven't even addressed the neural drive yet we just pretty much made the modern neurons more responsive to it and it's a very easy and very simple way to train and strength comes very easily and very very unexpectedly. To make sure that it does happen you have to address the issue of specificity. So specificity pretty much means without getting too much into the weeds to get stronger first of all you need to lift weights that are heavy enough and if you're looking about percentages of one rep max we're looking at like 75 to 85 typically. If you go too light you don't make the impression on your nervous system and it's just not specific enough. If you go too heavy very quickly you're just going to burn yourself out.
基本上，这意味着使用一种既足够重让你重视它又足够轻让你不感到害怕的重量。第二点，这一点非常令人惊讶，就是你只需要做大约一半或更少的次数。比如说，你举起一个相当于你一次性最大举重能力80%的重量，假设你最多可以举8次，但实际上你每组只需要做3到4次而已。而这个时候，那些健身达人可能会疯狂地质疑：强度去哪了？其实，在力量训练中，强度指的是重量的大小，与付出的努力无关。很多研究证明，重量的大小比努力程度更重要。当然，有时候努力程度也很重要，但如果重量足够大，并且只做一半的次数，你就会变得更强壮。这种方法既非常安全，又会避免心理疲惫，对身体的负担也很小。
▶ 英文原文 ⏱
so pretty much like it's a weight that's heavy enough to respect and light enough not to fear and the second of all and this is very surprising is you only do about half or fewer reps that you possibly could do so for example let's say that you're lifting 80% of your one rep max and let's say that you're able to do eight reps maximum with it that's your we're just fairly fairly calm well you're only going to do about three three to four reps per set and that's it and the gym bros at this point go crazy like where's the intensity well intensity and strength training is just how heavy the weight is it has nothing to do with the effort and it's been proven over and over that that's much more important than how hard you're exerting yourself there are times for that there are absolute times for that but if the weight is heavy enough and if you do half the repetitions that you possibly could do you're going to get stronger it's very safe and you're not going to burn out psychologically and it's also very easy on your body.
由于你能够完成大量的训练工作，这同样有助于增肌。虽然我不能解释其中的机制，但正如苏联在举重研究中发现的那样，训练量与肌肉增长之间存在相关性。在其他条件相同的情况下，训练量增加会让你变得更强壮。因此，几乎每天你都在做三、四、甚至五次重复的组数，这些训练逐渐积累起来，不知不觉中你不仅变得更强，而且肌肉也得到了发展。
▶ 英文原文 ⏱
so also that builds muscle as well purely because you're able to do a very high volume of work I'm not able to explain the mechanism why it builds muscle but as the Soviets found out in weightlifting research there's a correlation between the volume and Robert Roman between the volume and the hypertrophy everything else being equal you're going to get bigger so almost every day you're doing the sets of three four reps maybe even five and they start adding up and before you know it you're stronger and at the same time you have developed muscle.
总结一下“润滑槽”（Grease the Groove）的方法：你要尽可能频繁地以适中的重量进行训练，同时确保自己保持最佳状态。如果你选择在健身房进行训练，一个非常简单的方案就是每十分钟进行一组。这听起来很奇怪——为什么要休息这么长时间？这显然与记忆初期巩固有关。虽然还有很多未知的地方，但我们知道“润滑槽”效果很好。我们推测，这与其他领域的学习现象有关。就像你一遍又一遍地说“2加2等于4”，这只是使用短期记忆，并没有真正记住什么。但如果你说“2加2等于4”，然后去喝杯咖啡再回来试试计算，这种“理想的难度”迫使你去处理问题，而不是简单地顺其自然，这种方法似乎有助于适应性提高。
▶ 英文原文 ⏱
so to summarize the grease the groove you're trying to train moderately heavy as often as possible while staying as fresh as possible and if you decide to do it in the gym a very simple protocol would be a set every ten minutes it sounds really bizarre like why why would you rest for so long this apparently has to do with initial memory consolidation there's so much it's still unknown so we do know the grease the groove works great but we speculate that some of it has to do with some the same phenomena related to learning in other fields so if you're doing something over and over like you're saying two plus two is four two plus two is four you're just using your short-term memory you're not memorizing anything but if you say two plus two is four you go get a coffee you come back and you try two plus two four so there's that desirable difficulty that you have in there and you have to process that instead of just go through the groove that that apparently helps helps this adaptation.
所以，至少休息十分钟，每组的重复次数大约是你最大能力的一半，注意倾听你的身体信号。通常是连续训练两到三天，然后休息一天，但要根据你的身体状况来决定。此外，这种“润滑凹槽”（Grease the Groove）的方法是我下一本书的主题，我已经完成了写作，只是还没有出版。如果你看到那位匈牙利教授的名字，我无法发音他的姓氏，齐克森米哈伊。谢谢，谢谢，谢谢，我非常感激。
▶ 英文原文 ⏱
so rest for at least ten minutes do sets of about the repetitions of half of what you're possibly able to do and you know listen to your body typically train two three days in a row and then take a day off but listen to your body incidentally this grease the groove is the topic of my next book I've completed it it's not published yet if you look at I can't pronounce the Hungarian professor's last name cheeks of my thank you thank you thank you I appreciate that.
他说到完美的挑战与完美的练习位于无聊和焦虑之间的那个区域。如果你把自己置于那个区域，并持续用适中的努力反复地举起中等重量的器械，你就会变得强壮。这是增强力量的多种方法之一。在这十分钟的间歇期内，你是否在做其他事情？比如说，做完卧推后等十分钟再做，但在等待期间，你可以在第一个卧推后的五分钟进行泽奇深蹲（Zercher squat），这也是一种方法。你可以同时进行多达三项锻炼，比如说泽奇深蹲和卧推，再加上可能的第三项运动，不过我觉得这两项已经足够了。另一种选择是，如果你只做一项运动，可以将其融入你的生活方式或运动练习中。举个例子，如果你在教授田径课程或武术课，每过十分钟就让学员做三个一手俯卧撑，然后继续上课，这样一点也不会干扰你的课程，实际上比不干扰要更好。
▶ 英文原文 ⏱
so he's talking about that perfect challenge perfect practice lies in that channel between boredom and anxiety so if you put yourself on that channel and if you keep lifting this moderately heavy weights with a moderate effort over and over and over you're going to get strong that's one of the many ways to get stronger are you doing anything in the rest periods between these ten minutes so is it let's say bench press wait ten minutes till you bench press again but in the meantime you're doing zurcher squat five minutes after the first bench press that's one other way to do that you can do up to three exercises at the same time so let's say zurcher squat and bench press and maybe a third thing but I'd say those two are enough and another option is you can do that you can incorporate this into if you do only one exercise you can squeeze it into your lifestyle or your athletic practice so for example in let's say you're teaching a track practice or martial arts class and every ten minutes on the clock you just have the class do drop and do three hard let's say three one arm push ups okay and then get back to the class so there's no interference whatsoever in fact it's better than no interference.
上世纪60年代，苏联人发现了一种名为“力量后效”的现象。简单来说，如果你进行一些不致力竭且对你来说不算新鲜的力量训练，它会对你的大脑或身体产生一种激励作用。所以，有些教练会在田径课常规热身后，加入一些力量热身，比如三组三次80%最大重量的训练，并开始练习。教练如果发现运动员有些疲惫，就会重复这个过程，最多重复三次。通过这种短时间、小剂量的“微型力量训练”，可以让自己焕然一新，提高工作效率。
无论你是想在这一小时内多次进行力量练习，还是把这段时间用于写作，这都取决于你自己。如果有合适的设备，比如重型握力器、单臂俯卧撑，或者把壶铃放在桌子底下随时使用，这些都可以帮助你练习。关键在于不断练习，尝试达到完美状态。如果你有依赖热身的关节问题，这种方法可能不太适合你，但在适当休息后也许还是可以尝试。
这种不通过热身直接练习技能的方法对于提高技能非常有效。人们常常认为表现和学习提升是相辅相成的，但事实并非如此。例如，狙击手在未准备的情况下开冷枪，或者打高尔夫时，在练习场表现很好，到正赛时却无法复现，因为条件不同。虽然看似没有变得更强壮，但你确实会增强很多。
▶ 英文原文 ⏱
back in the 60s Soviets found out something called the strength after effect so if you do strength work that's not exhausting in nature and that's not novel to you it has a tonic effect just for anything that you can do with your brain or with your body anything so what they would even do some coaches do so called strength warm-up they would warm-up as usual for a track class let's say track practice then they would do let's say three sets of three of something like with 80% max which is not much and they start their practice then the coach noticed that the athletes are starting to droop a little he'll repeat that you know he might repeat that up to three times so what you have is by having this short very small dose like a nano practice of strength you rejuvenate yourself and your productivity increases so much so whether you want to just do the strength exercise several of them in that one hour period or whether you want to combine that with writing a great American novel that's your business I suppose if someone has access to the appropriate equipment at yes and obviously it's difficult with some equipment but what you could do you could use the heavy duty grippers you could do one arm push ups you could keep a kettlebell under your desk and press it at every opportunity and again the idea is really just practice you just try to hit a perfect perfect trap and notice that if you have some issues if you're a warm-up dependent person for orthopedic issues I'm talking about warm-up in the body not the mind in this particular case then it might not be appropriate for you although you know with 10 minute rest it might still be okay but practicing a skill without the warm-up that means rehearsal is very powerful for improving that skill people think they automatically equate performance with improvement with learning but it's not so not at all when you are doing something that's just out of the blue it's the way a sniper would take a cold shot that's so much harder because you have to produce that solution or maybe an example that's closer to most viewers golf you go to the driving range you start hitting it and like wow you're amazing you just get yourself fine tuned you hit you're perfect then you go and you play the game and you cannot replicate that because suddenly different club different topography everything's different and you didn't have the luxury of that tuning yourself up right there so it feels it doesn't feel like you're stronger but you are going to get much stronger.
我迫不及待地想和你分享一些最近的发现，这些发现不是我的，但我认为你可能会感兴趣，我也希望大多数人会对这些发现感兴趣。这不完全是关于“润滑槽（greasing the groove）”的具体内容，但它至少提供了部分机制，使我们理解某些类型的身体运动如何通过高度的运动神经元和注意力投入，提升警觉性水平，从而可以用于，比如说，写出伟大的“美国小说”。也许有一个来自匹兹堡大学的叫做彼得·斯特里克的人，他首次开始绘制肾上腺与大脑之间的连接图，他能够利用一些非常酷的技术来做到这一点。该技术与迷走神经上的受体结合，然后在大脑中刺激去甲肾上腺素的产生，从而提高警觉性。
▶ 英文原文 ⏱
I've been eager to share with you some recent findings that are not my own but that I think you might be curious about and that I think most people hopefully will be curious about as well. It's not greasing the groove specifically but it provides a at least partial mechanistic understanding of how particular types of physical movement with this high motor neuron and attentional engagement can generate high levels of alertness that can be devoted to, as you say, writing the great American novel. Perhaps there's a guy at the University of Pittsburgh named Peter Strick who for the first time started to map the connections between the adrenals and the brain, and he was able to do this using some really cool technology. It binds to receptors on the vagus which then stimulates noradrenaline in the brain and provides this increase in alertness.
那么问题来了，我们怎么刺激肾上腺呢？你知道，我们可以坐在这里来个盯着看的比赛，虽然我肯定会输，但是你知道，我们还有各种心理工具，比如咖啡因等。有许多方法可以通过双突触连接直接激活肾上腺和运动皮层的区域，从而促使它们释放肾上腺素。仅仅通过运动特定的肌肉群或者你之前提到的核心肌群，比如收紧核心，就可以导致肾上腺素的释放，这会通过迷走神经促使脑干区域释放去甲肾上腺素。这会唤醒整个大脑，从而在任何事情上增加学习和表现能力。
▶ 英文原文 ⏱
So then the question is how do you get your adrenals engaged? You know we can sit here and we do a staring competition, which I'll lose for certain, but you know there are all sorts of psychological tools we get, you know caffeine, etc. There are all sorts of ways disynaptic connection directly to the adrenals and the areas of motor cortex that engage the adrenals cause them to release adrenaline. But just by sheer movement, of particular muscle groups or the core, as you were talking about before, like bracing the core causes the release of adrenaline which then via the vagus causes the brainstem area to release noradrenaline. Wake up the whole brain, essentially increase learning and performance in anything.
通过中文表达这个意思：此外，更加强烈且有意识地激活运动神经元似乎能够引发肾上腺素的释放。我发现，这是一种很好的方式，劝说人们相信他们在我们所称的动机上有内在的控制力。运动本身可以增加肾上腺素，从而增强想要运动的倾向，不过我们也不希望肾上腺素过多，对吧？我想谈谈这一点，我和许多其他人在这个国家至少都是这样被教育和影响的：认为如果我想提升我的动机水平，就需要看一个激励人心的视频，这当然不错，或者我可以喝咖啡因饮料或能量饮料，这当然也会有效。
▶ 英文原文 ⏱
As well, the stronger and stronger activation of the motor neurons, deliberate activation of the motor neurons, seems to engage adrenaline release. Now to me, this was a wonderful way of trying to persuade people that they have internal control over this thing that we call motivation. That movement itself can increase adrenaline which can increase the tendency to want to move, as long as again you don't want to have too much adrenaline either, right? And I'd like to talk about that but I think I and so many other people were kind of raised and conditioned, at least in this country, to think oh if I want to increase my level of motivation I need to watch an inspiring video, that could be great, or I can drink caffeine or an energy drink, and certainly that will do it.
对我来说，发现特定的动作和特定... 这可能是显而易见的，但无论如何，我很高兴和你分享这些数据。其实这些不是我自己发现的，我看的是《裸体勇士》这本书。当我阅读它的时候，我感到醍醐灌顶。这本书很棒，因为它只讨论了自身体重的锻炼。比如说，尝试在一只手上用力握拳，并试图激发另一边的力量，这涉及很多神经现象。就像我们有一套肌肉软件，只要我们意识到能够访问这个“软件”，我们就可以变得更强大。
▶ 英文原文 ⏱
But to me, the discovery that particular movements and particular... it's a big duh, but I think that anyway I was excited to share with you these data. I didn't discover them, so I read *The Naked Warrior*, I was closed when I read it, but it's a wonderful book because it talks about body weight only exercises. And this concept of, for instance, trying to crush one's fist on making a really strong fist on the other side and how that will... there are so many neurological phenomena like if you can think of muscle software that we have access to that if we become conscious about accessing that we can be so much stronger.
好的，当你说要做一组三到四次，或者两到三次重复，重量是你最大承受能力的85%或80%，然后休息10分钟，再利用这段休息时间去学习一些重要的东西，无论是身体上的还是认知上的，这对我来说完全有道理。这是因为肾上腺素的关系，还有在这段时间内，你整个神经系统发生了变化，加上还有背景干扰的作用。
▶ 英文原文 ⏱
Yeah, so when you talk about doing a set of three or four repetitions or two to three repetitions at about 85% or 80% of one mass, waiting 10 minutes and then the intervening 10 minutes going and trying to learn something important or physical or cognitive, this makes perfect sense to me because of the relationship of adrenaline but also the way that your entire nervous system has changed in the intervening period and plus you have the contextual interference.
其中一个团队不是我发明的，而是我能够将其整理、解释并可能加以改进的，但它包括了历史上最伟大的举重选手。他备受苏联公众的喜爱，要赢得他们的赞赏可不容易，但他们称他为"大自然的奇迹"，因为他实在太强壮了。保罗·安德森会做一组深蹲，然后四处走动，喝些牛奶，半小时后再做一组推举。然后继续重复这个过程。他无意中创造了许多当今前沿的训练概念，尽管他并不具备神经科学方面的知识。
▶ 英文原文 ⏱
So one of the groups is not something that I invented, it's something that I was able to codify and explain and possibly refine, but it's been the greatest weight lifters of all time. He was a big favorite of the Soviet public, you know, very tough group to impress, but they called him the wonder of nature. He was so strong. Paul Anderson would do a set of squats, then he would wander around, drink some milk, half an hour later do a set of presses. Now go do this again. And so he reinvented... not should say reinvent, no, he invented without knowing neurons from Nylans many of the training concepts that are just cutting edge today.
再一次，总结一下这个“情境干扰”的概念。记得我们之前讲过，如果你在努力想出解决方案，比如努力记住2加2等于4，或者努力学习如何投球，那么你会学得更多，而不是直接有人告诉你2加2等于4。保罗·安德森（Paul Anderson）时隔一段时间后回到训练中，这种间隔时间就像是让之前熟悉的方式被时间遗忘，还包括了情境干扰。他还进行了另一项练习，完全抹除了之前的习惯模式。这真是非常有趣，在看这些过去的老前辈时，发现他们是多么有天才的见解。
▶ 英文原文 ⏱
And again, so this concept of contextual interference. Remember we talked earlier how if it's harder for you to produce a solution, if you're trying harder to remember 2 plus 2 is 4 or how to throw the ball, then you're going to learn more as opposed to if somebody just says 2 plus 2 is 4. So Paul Anderson had both the spacing time came like so the groove has been forgotten in the sense of time and the contextual interference. He did another exercise that erased whatever previous groove right there, and it's very fascinating how looking at some of these old timers and just how genius some they were.
是的，那种无意识天才的感觉真的很酷。当然，我并不是想贬低现在常见的健身计划，但我确实觉得，大多数人的健身方式，比如每周去三到四次健身房，或者安排某天锻炼胸肌，另一天锻炼胸肌和肱二头肌，这样的训练方式虽然有一定的价值，但如果要全面提升力量和肌肉增长，还有许多你今天分享的绝妙方法没有被深入讨论。因为多数人没有从神经系统的角度去考虑这些问题。
▶ 英文原文 ⏱
Yeah, the unconscious genius aspect of it is so cool. And of course, I don't want to be disparaging of common gym programs these days, but I do feel like the way that most people train in terms of thinking, okay, I'm going to hit the gym three, four times a week or I'm going to train chest one day and chest and biceps, while that has some value, I feel like for creating all around strength and hypertrophy there's just such an incredible treasure trove of other things that you're sharing with us today that are just not discussed as much because people don't take the lens of the nervous system component.
我想询问一下关于神经系统在训练适应和恢复方面的问题。我曾经受到过迈克·门策思维方式的影响。这是在多里安·耶茨的时代，我和迈克有点熟悉。在以前，你必须用汇款的方式联系某人，我曾这样做过，但非常值得，因为迈克教会了我，训练的目标是引发适应反应，任何额外的东西都是不必要的，在他看来，甚至可能适得其反，比如非常不频繁的训练等。这种方法对我非常有效，使我的体重从大约150磅增加到210磅，尽管我并不需要达到这个体重，但我的身体对训练反应非常强烈。
▶ 英文原文 ⏱
One thing that I'd love to ask about the nervous system in terms of training adaptation and recovery is that I was weaned somewhat under the thought patterns of Mike Menser. This was in the Dorian Yates era and I knew Mike a little bit. I in the old days you had to wire somebody money so I do but it was so worthwhile because Mike taught me that the goal of training was to induce an adaptation. Anything additional was not necessary and in his case he felt was counterproductive, very infrequent training etc. It worked tremendously well to take me from like 150 pounds to 210 pounds which I had no need to do but my body just reacted like crazy.
在那个时候，我才16、17、18岁，可能做任何一件事情都会有类似的结果，谁知道呢。不过，我们主要的理解是，你通过训练来引发身体的适应性变化，然后休息，再利用这些变化来更好地提升重量，同时保持良好的姿势。问题在于，肌肉和连接组织的局部反应。我们应该如何看待训练和恢复呢？
▶ 英文原文 ⏱
But then again I was 16, 17, and 18 years old in that time, probably could have done any number of different things and experienced similar results who knows. But the concept of course is that you train to induce an adaptation then you rest and then you allow the adaptation to serve the moving higher poundages in good form this sort of thing. The problem however is the muscles locally and the connective tissue. How should we think about training and recovery?
当你描述“润滑槽”的训练法时，我可以想象如果我在家里训练，或者去健身房，我可能可以做四到五轮这样的训练，但在某个时刻，它会变得适得其反。所以，有很多很棒的问题，我只是在思考如何安排这个训练。安德鲁，如果你不介意的话，我们可以自由讨论一下这些问题，因为这里有很多值得深究的问题。
▶ 英文原文 ⏱
So when you describe grease the groove I could imagine if I had a home set up or I'm going to the gym I could maybe do four or five rounds of this training but at some point it becomes counterproductive. So wow a lot of great questions I'm just trying to think about how to schedule this so if we could just riff on this if you don't mind Andrew I'll break it up because there are a lot of great questions right there.
正如你所提到的，训练方法多种多样，不同的训练方式可以选择。首先，我们的训练负荷参数很大程度上是基于前苏联的举重系统，除了长时间的休息时间。这一点我想稍后再详细讨论。另一方面，另一个完全不同且非常激进的系统，与迈克·门策的训练紧密相关，这是因为理由显而易见，那就是上世纪80年代经典的美国力量举重系统。
▶ 英文原文 ⏱
So one as you mentioned, there are different ways of training and again we the groove load parameters apart from the long rests are very much based on Soviet weightlifting system and I'd like to talk a little bit about that later. Another system that are completely and radically different and it ties very much to Mike Menser's training for reasons that become obvious is the classic American powerlifting system from the 80s.
当人们争论训练方法时，他们需要理解的是，有很多方法可以完成工作。你知道，他在爱沙尼亚的研究发现，由于存在众多刺激的组合和不同的适应方式，结果可能通过很多不同的途径来实现相似的效果。因此，有时候不能简单地说这样做是对的，那样做是错的。我的意思是，我可以说大多数事情都是错的，但也可以说有多种正确的训练方法，它们可以截然不同，而这些方法之所以不同，是因为它们依赖于非常不同的现象。
▶ 英文原文 ⏱
When people argue about training methods what they need to understand is there are many ways to get the job done. You know his research in Estonia found because there are so many combinations of stimuli and different adaptations that result you similar outcomes in a lot of different ways. So to say this is right and this is wrong you cannot sometimes do that. I mean I can say most of things are wrong but I can also say there are multiple right ways of training and they can be radically different and they're different because they rely on very different phenomena.
在这个特定的情况下，你提到恢复和训练频率，这两者虽然不同，但都源自于带来许多金牌的训练体系。一个体系是苏联的举重体系，运动员每天训练多次；而更极端的是保加利亚的体系，运动员每天都进行这样的训练。在另一个极端，则是美国的力量举体系，代表人物包括休·卡西迪、马蒂·加拉格尔、埃德·科恩和柯克·考沃斯基。
▶ 英文原文 ⏱
So in this particular case you're talking about recovery and frequency which are different and yet have that same pedigree that they have brought so many gold medals. So one system is the Soviet weightlifting system is again where athletes would train several times a day and Bulgarian system is a more extreme example of that and every day and the other extreme would be the American powerlifting system exemplified by Hugh Cassidy, Marty Gallagher, Ed Kohn, Kirk Kowalski.
从70年代到90年代，这段时间是力量举运动的辉煌时期。在那时，他们通常每周每个动作进行一到两组大重量的训练。我们会讨论为什么这种做法有效，以及为什么不同的训练系统也能奏效。这里提到一个概念叫做"异时性"（heterochronicity），其中"hetero"表示不同，而"chronicity"指的是时间。
▶ 英文原文 ⏱
So starting from the 70s through the 90s those are really glorious days for years powerlifting and in that system they would pretty much do one or two heavy sets per lift once a week. So we'll address why, so how can that be and how can both systems work? So you address the recovery. There's a concept called heterochronicity which hetero means different, chronicity refers to time.
因此，身体中的不同系统恢复的速度不同，如果你不考虑这一点，就会遇到一些严重的问题。以苏联的训练体系为例，苏联体系强调频繁的训练，他们认为需要进行频繁的练习，而这恰恰也是我们所做的。但同时，他们不希望把肌肉过度训练到需要很长时间才能恢复的地步，这意味着要避免过多的离心压力和酸中毒等情况。
▶ 英文原文 ⏱
So the different systems in the body recover at different rates and if you don't take that into account then you're going to have some serious problems. So the Soviet system took if you look at the Soviet system with frequent training they looked at okay we want to do frequent practice which is exactly what we do. We don't want to beat the muscles up so much that they take some very long time to recover, you know not too much eccentric stress, not too much acidosis, avoiding things like that.
他们能够调整负重方式，让重量保持在较重但不过于沉重的水平，次数也不会太多，以便让你几乎可以在一夜之间恢复。这样做的好处是，研究表明，如果将相同的工作量分散到更多天完成，你会得到更好的效果。这样，你的身体、神经系统、内分泌系统和整体机能都能够更好地应对，因为工作量被分成了小剂量。
▶ 英文原文 ⏱
And they were able to adjust the loads in such a way so let's say your weights are heavy but not too heavy, the reps don't go too high, so you're able to recover pretty much overnight. The benefit of that is it's been shown that if you fragment a given workload over more days you get better results and your body is able and your nervous system, endocrine system, your carcass, everything is able to handle much more if it's split into small doses.
让我们用一个例子来说明，比如你想参加一个吃东西的比赛，看看你能在24小时内吃多少。这与在康尼岛一口气吃多少热狗的比赛不同。如果你把吃的东西分布到一整天，你可能会吃得更多。这和纳西姆·塔勒布那个寓言故事的道理一样：国王因为儿子的行为很生气，决定要用一块大石头把他压死，后来醒悟过来意识到自己并不想真的杀了儿子，但已经放出了狠话。这个故事的道理是，将事情分散开来总是能让你做得更多，而且更安全。
▶ 英文原文 ⏱
So let's use an example of a meal let's say if you were trying to do an eating competition. how much you can eat in 24 hours so it's not like those Coney Island you know how many hot dogs you can in one sitting no but you would probably eat a lot more if you spread it throughout the day and this is the same idea just like that parable from Nassim Taleb about the king that got angry in his son and he says he's going to crush him with a big rock and you realize what did I do I don't want to kill this kid but the king's name king's word same idea so fragmentation the load always allows you to do more and do it safer.
在某些训练系统中，还有一些其他因素与之相关。这些训练系统依赖于适应性，比如肌肉力量的提高，这不仅仅涉及到肌肉中的收缩蛋白，也就是那些产生力量的部分。例如，苏联的训练系统也努力增加肌肉中磷酸肌酸的储备，因为磷酸肌酸是一种用于肌肉收缩的即时燃料，特别是在进行反复举重时。因此，通过在训练中采用较轻的强度，你能够持续促进磷酸肌酸的适应性，同时仍然让肌肉得到恢复。这是一种相当复杂的平衡。
▶ 英文原文 ⏱
Something else is related to that in some training systems some training systems rely on adaptations let's say for strength that go in the muscle that go beyond just the contractile proteins just you know the part that make that create force so for example the Soviet system they also tried to increase the storage of creatine phosphate which is the kind of immediate fuel for muscle contractions for this type of work for lifting heavy weights over and over and so by training sometimes easier you're able to keep stimulating that creatine phosphate adaptation but without still allowing muscles to recover so this kind of a dance and it's fairly complex.
另一方面，美国的体系采取了完全不同的做法。我们并不完全清楚这个美国体系中肌肉内发生的现象的解释，但俄罗斯专家Vadim Potasenko提出的假说看起来相当可信。这个体系是这样的：你要进行高强度训练，每周只做一次或两次高强度的训练。肌肉内的卫星细胞是未成熟的细胞，准备在需要补充受损细胞时发挥作用。科学家们试图弄清需要什么样的刺激来启动这些卫星细胞。而一种有力的观点认为，特定的肌肉微结构损伤可以激发这种刺激。
▶ 英文原文 ⏱
Then on the other hand the American system did something completely different and the explanations for what happens in the muscle within this American system we didn't know for sure but there's a hypothesis by Russian specialist Vadim Potasenko that seems quite credible so here's so again the system here's the system you train hard you do one hard set once a week or two hard sets so the satellite cells that are immature cells in the muscle they're sitting there waiting to jump in in you know if you need to replenish the messed up ones in order for the satellite cells to get their job done they try to figure out scientists try to figure out what sort of stimuli are required and one a strong case can be made that a very particular damage to the microstructure of the muscle can provoke that stimulus.
如果你用棒球棒猛击肌肉，会造成特定的损伤，否则只会产生很多瘢痕组织，有些卫星细胞会死亡，另一些则会变成瘢痕组织。但是，如果肌肉中的交叉桥（这是肌肉中产生力量的部分）以一种非常特定的方式撕裂，似乎就能达到理想的效果。肌肉收缩的方式就像划船一样，可以想象水是一种叫作肌动蛋白的蛋白质，而肌球蛋白就是划动的船桨。船桨插入水中，勾住并拉动，而这个动作依赖于肌肉中可用的能量。
▶ 英文原文 ⏱
So but that damage has to be very specific if you beat up the muscle with a baseball bat you're just going to get a whole lot of scar tissue and some satellite cells will die and others will just become scar but if the cross bridges in the muscle the cross bridges is that part that does create force in the muscle if they do tear in a very specific way it seems to do the job so the way the muscle contracts is so there is imagine that you're rowing a boat in the water so water is one protein called actin and myosin is the ores that are moving in there so the ore dips into the water hooks and pulls and that ore relies on available energy in the muscle.
这些储存能量的ATP分子在肌肉周围漂浮，而肌凝蛋白的头部需要这些ATP来产生力量，同时也需要ATP来解锁。在这个中间阶段被称为强直状态，意思是肌肉已经产生了力量，但没有足够的能量让它放松，所以肌肉卡在了强直状态。可以想想“尸僵”这个现象：如果你撕扯那具身体的肌肉，它就会撕裂。据说这种情况只会发生在肌肉对ATP的消耗非常高，而供应不足的时候。所以如果在酸中毒发生的前20到30秒内进行这种操作，这就是将会发生的情况。
▶ 英文原文 ⏱
So these ATP molecules of stored energy they're floating around and and the head myosin needs that ATP in order to both to produce force but it also it needs ATP to unhook as well and it's in this in between stage it's called rigor so whenever the muscle has produced force but there is not enough energy for it to relax so the muscle is stuck in rigor so think of rigor mortis so if you tear that body's muscle it's going to tear and supposedly this is going to happen only when you're able to when the consumption of ATP is really high in the muscle but the supply is not and so if you do that in the first let's say 20 30 seconds before acidosis set in that's what should happen.
如果在肌肉中有大量酸性物质的情况下等待过久，这些酸会抑制利用ATP的反应，从而减少ATP的消耗。虽然需求减少了，供应也随之减少，但这种状态并不理想。如果你想延迟疲劳点，即迅速耗尽肌酸磷酸盐这种肌肉的快速能量来源，那么在大约20到30秒内，一些肌肉纤维可能会被卡住，而当肌肉拉长时，它们可能会撕裂。这种撕裂是非常特殊的，它不是发生在肌肉的外部，而是发生在内部。
▶ 英文原文 ⏱
Because if you wait longer when there's a lot of acid in the muscle acid it kills that reaction that it kills that reaction that uses ATP so you're not using as much anymore sure the demand is down the supply is down but it's on demand so it's not so good so if you erase that fatigue point so if you try to deplete that creatine phosphate that kind of rocket fuel of the muscle within about 20 30 seconds then presumably some of these hooks some of these ores are going to get stuck and when the muscle is lengthening and they're going to tear and that's a very specific tear it doesn't happen on the outside of the muscle it happens just on the inside.
在这个理论中，不管其真假我并不确定，但它确实很好地解释了迈克·门瑟的方法和美国力量举重的方法。关于迈克·门瑟，对于不了解他的训练方法的人来说，他强调以极低的训练频率和极小的训练量来非常努力地训练肌肉。已故的苏联著名体育科学家尤里·瓦尔卡尚斯基教授在生前对门瑟称赞有加，他被认为是西方所称的“聚能训练法”的奠基人，但他也有许多其他成就。他认为门瑟是一个有创新精神的人，一些人通过他的训练法取得了不错的效果，但也有很多人没什么效果。
普罗塔申科建议可能发生的情况是，你最终会达到适应极限，也就是在那段时间内身体能消耗多少肌酸磷酸盐资源的上限，这就是你遇到瓶颈的地方，而这时美国的方法就显现作用了。这个方法被称为“周期训练法”。其历史非常有趣，苏联和美国力量训练学校之间的关系与互动也非常引人入胜。
回顾一下，20世纪50年代的苏联田径运动员曾采用常见的高重复来锻炼，然后在50年代后期，由一位年轻尖锐的专家维塔利·丘德兹诺夫在会议上提出，让我们来看看北美强者如保罗·安德森、戴·赫本、布鲁斯·兰德尔的做法：他们用重物进行三到五次的重复训练。于是，苏联田径运动员就开始效仿这一方法。
▶ 英文原文 ⏱
In there whether this is true or not I do not know but it's a pretty good theory that does explain Mike Mencer's method and explains the American powerlifting method interestingly about Mike Mencer and again to the listeners who are not aware of the method that means train a muscle really hard very infrequently with very low volume Professor Yuri Varkashansky before he died famous Soviet sport scientist known known in the West mostly as the father of what is called plyometrics in the West and but he's also done many other things as well he spoke very highly about Mencer he thought Mencer was brilliant Mencer was an innovator but many people some people get good results from it like you did and a lot of people do not and so pretty much what Protaschenko suggested that might happens is eventually you'll reach the limit of adaptation of how much you can deplete the creatine phosphate in that window that's when you hit the wall and this is where the American system comes in this system is called cycling the history of cycling is fascinating the relationship the interaction between the Soviet and American strength schools is absolutely fascinating so just to go back for a minute Soviet track athletes in the 50s were using the typical stupid high rep reps to burn then in late 50s some very sharp young specialist Vitaliy Chudzinov he made a case at a conference said what are we doing let's look at what he said let's look at Paul Anderson Dye Hepburn Bruce Randall these North American strength let's look what they're doing they're lifting heavy stuff for sets of three to five reps let's knock the stunts off Soviet track athletes started doing that right there.
所以，这就是苏联人如何从美国人那里学习的例子，这也是一个相反方向发展的例子。众所周知的经典周期训练法，通常是以较高的训练量和较低的专注度开始，然后逐渐转向较低的训练量和更高的强度。然而，这种周期训练法并未被苏联举重运动员采用，因为他们认为这对他们的需求来说完全不可用。教授兼奥运冠军对此提出了非常有力的论点。但美国人从中获得了一些有限的信息，美国的动力举运动员（不是举重大赛的选手）基于此概念开发出自己的训练系统，这是苏联人未曾做到的。其训练方式大致如下：你不一定需要非常高的训练量，但你开始训练时。让我为你举一个这种周期的经典例子，这涉及到Cassidy、Gallagher和Colin Karawaski，以四周为一个训练周期，可能会有三个或四个这样的周期。在周期中的第四周，你需要挑战个人最好成绩（PR）。比如说这是一个五次为一组的月份，所以在第四周，你会尝试完成五次新的个人最好成绩。第三周的训练重量接近于你过去的个人最好成绩，第二周稍轻，第一周更轻。随后，你可以增加重量，但相对的努力程度会降低，然后你会重复这个过程。
▶ 英文原文 ⏱
So this is how the Soviets for example learned from Americans that's an example of how it went the other way the classic periodization as it's known in which you kind of start out with higher volume and less specific to lower volume more intensity and so on that periodization is not used by lifters in the Soviet Union lifters thought that's just completely not usable it's just inappropriate for their needs the professor and Olympic champion made very strong case why but Americans who got some limited information about it American power lifters not weight lifters were able to develop their own training system based on that premise something that the Soviets didn't do and the way it worked is like this you don't necessarily have very high volume but you start I'm going to give you most classic example of this type of cycling again this is again Cassidy Gallagher Colin Karawaski four week blocks let's say there there's like going to be three four week blocks maybe four so you do lift once a week on week four you go for PR so let's say this is a month of fives so this is on your week four you're going to do a PR set of five you plan for it week three is somewhere around your old PR week two is lighter week one is lighter still okay and then after that you may increase the weight but still relative effort is going to drop and you're going to kind of repeat the process.
这段话讲述了肌肉训练的多个方面。在Pratasinka的解释中，当你逐渐适应时，你会暂时降低身体的“预备状态”，逐步增加磷酸肌酸的使用。一开始，由于身体对刺激的反应较强，因此不需要非常用力地锻炼。在第一周，你不必太过努力，而在第二周可以逐渐加大力度。这也涉及到一个训练的周期性概念——身体反应能力和抵抗力：反应能力代表身体对刺激的敏感程度，抵抗力则是指身体在医疗术语中对影响的抵抗程度。当你在休息一段时间后重新开始轻度训练时，反应能力高而抵抗力低，轻微的刺激就能促进肌肉的增长。随着训练的进行，你达到一个训练高峰，然后再适度回退。
关于神经系统和内分泌系统的训练，苏联的研究指出，一个月中只有两周可以进行高强度训练，超过这个时间身体无法承受。每个月内有两周是高强度训练，其余的时间则是较轻松或中等强度的训练。这种训练安排有很多方式，例如西方常见的是三周强度递增，然后第四周强度降低。这只是大约16种不同训练安排之一，并不是唯一的方法。一个很出色的例子就是Franco Colombo，他不仅是个伟大的健美运动员，还是出色的脊椎治疗师和力量运动员，非常强壮且聪慧。遗憾的是，他已经去世了。
▶ 英文原文 ⏱
So it does multiple things on the muscular level so what Pratasinka explained you pretty much decondition yourself temporarily and you progressively increase that creatine phosphate use so initially when you're deconditioned it doesn't take as much to get the stimulus you don't have to push really hard in the first week you push harder in the second and harder and harder there's a concept their concept in periodization so reactivity versus resistance reactivity it means how responsive your body is to the stimulus and resistance kind of like in the medical terms you know how much it can you know it's not affected by it so when you're starting light after layoff your reactivity is high and your resistance is low it doesn't take much so boom suddenly you build this muscle and then you keep building up and when you reach a peak then you just step back again and on the side of the nervous system and endocrine system much later soviet research they said you can train hard maximum two weeks out of four that's it more than that you cannot handle so for every month you're training two weeks hard the other ones you're cruising you're not as hard sometimes easy sometimes there are different ways of programming it the typical one that you hear about in the west as you're going to build things up for three weeks and then down on four it's one of the about 16 different possible arrangements doesn't have to be there can be here's one brilliant way Franco Colombo who passed unfortunately was not just a great bodybuilder he was a great chiropractor and great strength athlete super strong very strong and brilliant.
他告诉我他的硬拉训练周期：第一周中等强度，第二周高强度，第三周中等强度，第四周非常高强度。这是一种不同的安排方式，而美国力量举重运动员能够通过这样的系统来锻炼肌肉，或许正是以这种方式运作。同时，还有另一个角度探讨这个系统可能如何起作用。这非常有趣，无论你进行哪种运动，都会让你的肌肉更偏向慢肌纤维，这就是自然规律，非常奇怪。甚至爆发性的训练，比如用力抓住杠铃并进行硬拉，越多练习就越是如此。根据上世纪80年代的金斯芬克斯研究，任何拉伸或收缩的周期会重置重链肌球蛋白，即收缩蛋白，使其偏向于更慢的速度。所以无论哪种锻炼，如果你去对某个常年不运动的人进行肌肉活检，可能会发现他比你我拥有更多的白肌纤维。这非常违反直觉。然而，如果你休息一段时间，肌肉纤维就会发生变化，而且这种变化超出预期。
▶ 英文原文 ⏱
So he told me about his deadlift cycle week one moderate week two heavy week three moderate week four very heavy again this is a different way of arranging the same concept and these American powerlifters were able to build a system that built the muscle probably exactly in this manner what was happening at. the same time oh yeah and there was also another angle how that system possibly has worked this is fascinating any type of exercise that you do makes your muscles more slow twitch it's just the way it is it's very very bizarre yeah even explosive even explosive even just crush the bar and drive the deadlift even that the more you do it so gold sphinx research back in the 80s that any cycle of stretching or contraction resets the heavy chain myosin you know the contractual proteins that makes it towards slower time so any type of work if you do biopsy on somebody who is a couch potato you're going to find that person probably has a higher concentration of white fibers than you and I wild very counterintuitive very counterintuitive and so that's like a default setting for the fibers however if you take time off it's something changes and it changes it goes beyond the change.
所以，来自瑞典的这项研究发现，他们预测到2x型快速肌纤维的比例会减少。他们休息了几个月，然后经历了他们称为"肌球蛋白重链超量补偿"的现象，就像快速肌纤维的超量补偿一样。结果，他们的纤维数量增加了大约70个。真是惊人！如今几乎没有人会休息2-3个月。不过他们发现，Verkashansky认为这种方法对运动员来说不是必要的，因为显然，在其他方面你会变得不够灵活。记得我们谈过异时性，不同的过程会以不同的速度发生。就像是在玩打地鼠游戏一样，一方面变得不够适应，而另一方面却尚未恢复，这就是训练计划中的一个游戏。
▶ 英文原文 ⏱
So this research came out of Sweden I believe they saw a predicted decrease in the ratio of type 2x fast fish fibers then they took a couple months off and then they experienced they called it MHC overshoot myosin heavy chain again like fast fiber overshoot so they had something like 70 more fibers after that wild nobody takes 2-3 months off these days and but they figured out Verkashansky figured out that is not needed for athletes because obviously you get deconditioned in other ways right so remember we talked about heterochronicity different processes take place at different rates so it's like you're constantly playing the whack the mole so this is getting out of shape but this is not recovered yet it's a game that's a game of training programming.
在美国的训练体系中，首先是由于训练不频繁，导致肌纤维向更慢的类型转换的刺激减弱。后来，他们减少训练量，例如从每周五次突然减少到一两次。即使你这样做几周，也不会损失太多肌肉，因为这要超过一个月才会发生变化，但时间足够长，可以让肌球蛋白重新配置成更快的类型。这可能就是发生的情况。在神经层面上，他们可能每月进行一到两次非常强烈的训练，这又提升了神经驱动，可能与力量、解除抑制等因素有关。不过很讽刺的是，这种体系现在已经不那么流行了。在硬拉项目中，一些记录如Dan Austin和可能是Naba在80年代和90年代创造的记录，还有Lamar Gant，他是历史上最强的硬拉选手，比如他在体重132磅时举起了683磅的重量，这都是在80年代达成的，他就是这样训练的。Dan Austin在其他项目上的记录部分因为设备的改变和其他原因有所增加。但是像Ed Cohn这样的人在平台上称霸了几十年。有很多优秀的举重选手采用这种训练方法，但后来这种体系因与其效果无关的原因而失去了受欢迎度。
▶ 英文原文 ⏱
So in the American system first of all the infrequent training it reduced the stimulus for the conversion of the fibers towards the slower isoform slower types and the taper that they did later so suddenly switching from five to one triple one double for a few weeks if you do that for just a few weeks you're doing like a one triple one double you're not going to lose much muscle mass because it really takes over a month but there's enough time for the myosin to reconfigure itself to a faster time so that's probably what happens interesting and neurologically I think what happens probably they exerted themselves very strongly once twice a month so it's again in neural drive probably with strength and disinhibition and other things like that and the irony is the system has lost its popularity some records in the deadlift like Dan Austin's record and possibly Naba's set back in the 90s and 80s there's oh yeah Lamar Gant Lamar Gant this is the strongest deadlifter pound per pound in history so like 683 at buck 32 or something like that and it was done back in the 80s so he trained that way Dan Austin in other lifts records have increased in part because of the equipment changes and some other reasons but Ed Cohn dominated the platform for decades so there are some great great lifters who train this way but then the system lost its popularity for reasons have nothing to do with its effectiveness.
这并不意味着它适合每个人。因为要学会这种训练方式是一项挑战，所以除非你是在高级教练的指导下训练，或者你已经具备了很高的技能，否则这可能并不适合你。如果你需要一定程度的耐力，或者你在参与其他运动，这种训练会让你的身体非常酸痛。因此，这是一套适合某些特定人群的训练系统。
▶ 英文原文 ⏱
It doesn't mean it's appropriate for everybody though because train a lift and that's a problem so unless you're training under a high level coach or you're already coming in with great skills it's really good second if you need any kind of level of endurance or if you're playing other sport you're going to be very sore from this type of training so it's a great system for certain type of people.
我想花一点时间简单介绍一下我们的赞助商之一：Element。Element 是一种电解质饮料，包含你所需的一切，但没有不必要的成分。这意味着它拥有正确比例的钠、镁和钾电解质，但不含糖。适当的补水对大脑和身体的最佳功能至关重要，即使轻微脱水也可能降低认知和身体能力。同时，获取充足的电解质也很重要。钠、镁和钾这三种电解质对于你体内细胞的正常运转是至关重要的，尤其是对神经元或神经细胞的功能。
▶ 英文原文 ⏱
I'd like to take a quick break and acknowledge one of our sponsors Element Element is an electrolyte drink that has everything you need but nothing you don't that means the electrolytes sodium magnesium and potassium all in the correct ratios but no sugar proper hydration is critical for optimal brain and body function even a slight degree of dehydration can diminish cognitive and physical performance it's also important that you get adequate electrolytes the electrolytes sodium magnesium and potassium are vital for the functioning of all the cells in your body especially your neurons or your nerve cells.
将 Element 溶解在水中饮用，可以非常方便地确保你获得足够的水分和电解质。我在早晨醒来的时候，把一包 Element 溶解在大约16到32盎司的水中，作为我早上第一件事情来喝。我还会在进行任何体能运动时饮用这种水，尤其是在炎热的天气里，因为出汗多会导致大量水分和电解质的流失。Element 有很多种美味的口味，比如西瓜口味、柑橘口味等，说实话，我都很喜欢。
▶ 英文原文 ⏱
Drinking Element dissolved in water makes it extremely easy to ensure that you're getting adequate hydration and adequate electrolytes to make sure that I'm getting proper amounts of hydration and electrolytes. I dissolve one packet of Element in about 16 to 32 ounces of water when I wake up in the morning and I drink that basically first thing in the morning. I also drink Element dissolved in water during any kind of physical exercise that I'm doing, especially on hot days when I'm sweating a lot and therefore losing a lot of water and electrolytes. They have a bunch of different great tasting flavors of Element. They have watermelon, citrus, etc. Frankly, I love them all.
现在北半球正值冬季，Element的巧克力混合口味已经重新上架。我非常喜欢他们的巧克力口味，尤其是巧克力薄荷味，热水冲泡后特别美味，这也是补充电解质的绝佳方式。购买任何Element饮品混合包，即可访问drinkelement.com/Huberman领取免费体验套装。今天的节目还由Juve赞助。Juve生产医疗级别的红光治疗设备。
▶ 英文原文 ⏱
Now that we're in the winter months in the northern hemisphere, Element has their chocolate medley flavors back in stock. I really like the chocolate flavors, especially the chocolate mint when it's heated up, so you put in hot water, and that's a great way to replenish electrolytes. Element sample pack with the purchase of any Element drink mix again that's drinkelement.com slash Huberman to claim a free sample pack. Today's episode is also brought to us by Juve. Juve makes medical grade red light therapy devices.
在这档播客中，如果有一件事是我一再强调的，那就是光对我们生物体的巨大影响。除了阳光外，红光和近红外光源也被证明可以在许多方面改善细胞和器官健康，包括加速肌肉恢复、改善皮肤健康和伤口愈合、改善痤疮、减轻疼痛和炎症，甚至增强线粒体功能和视力。
▶ 英文原文 ⏱
Now if there's one thing that I have consistently emphasized on this podcast, it is the incredible impact that light can have on our biology. Now in addition to sunlight, red light, and near infrared light sources have been shown to have positive effects on improving numerous aspects of cellular and organ health, including faster muscle recovery, improved skin health and wound healing, improvements in acne, reduced pain and inflammation, even mitochondrial function, and improving vision itself.
Juve灯具与众不同之处在于它们使用经过临床验证的特定波长的红光，这使得它们成为我首选的红光治疗设备。个人来说，我每周大约使用三到四次Juve全身面板，还会在家和旅行时使用Juve手持灯具。如果你想尝试Juve，可以访问juve的网站，网址是j-o-o-v-v点com斜杠Huberman。Juve为所有Huberman实验室的听众提供专属折扣，最高可达400美元的优惠。再次提醒，网址是j-o-o-v-v点com斜杠Huberman，享受高达400美元的优惠。
▶ 英文原文 ⏱
What sets Juve lights apart and why they're my preferred red light therapy device is that they use clinically proven wavelengths, meaning specific wavelengths of red light. Personally, I use the Juve whole body panel about three to four times a week, and I use the Juve handheld light both at home and when I travel. If you'd like to try Juve, you can go to juve spelled j-o-o-v-v dot com slash Huberman. Juve is offering an exclusive discount to all Huberman lab listeners with up to $400 off Juve products. Again, that's Juve spelled j-o-o-v-v dot com slash Huberman to get up to $400 off.
根据你刚刚告诉我们的有关Franco训练的内容及其他情况来看，较短的训练周期可能更有利，不仅从概念上，而且从实际操作上都是如此。我习惯将我的年度训练分成12到16周的周期，这种方式我已经坚持了很长时间。现在我49岁了，今年我决定尝试新的方式，不知道你会觉得好笑还是认同。我在某个时候改用了腰带深蹲平台进行训练。
▶ 英文原文 ⏱
Based on what you just told us about Franco's training and the rest, it seems that shorter training cycles might be advantageous even just conceptually and practically. I've tended to break up my year into 12 to 16 week training cycles, doing that for a long time. Now that I'm 49, this is the year that I decided I was actually curious whether or not you'll laugh or approve. I switched at some point to using the belt squat platforms.
我觉得你可能想解释一下这个。嗯，带状深蹲其实就是你站在一个平台上，所以你会展示在大家面前，但这不是我做这个动作的原因。你踩上一个平台，有时它被称为“pit shark”；Rogue 公司也生产这种设备。当然，还有其他品牌，我跟这些公司没关系。你需要佩戴一条又大又厚的深蹲腰带，不过腰带前面是有点下垂的，好像要挂重量在那里。通常，会在你两腿之间连接一个钢缆或杠杆，听上去有点吓人，但那个钢缆或杠杆可以低于你所站平台的水平，并且你可以在上面加上相当大的重量。
▶ 英文原文 ⏱
I just feel like you may want to explain that. Yeah, the belt squat is essentially you stand on a platform, so you're on display for everybody there, but that's not why I do it. You step up onto a platform, sometimes it's called a pit shark; Rogue makes a belt squat. There are other ones, of course, have no relation to any of those companies, and you wear a big thick lifting belt, but it's kind of sagging in the front as if you were going to attach a weight to it. Usually, it's a cable or a lever between your legs; sounds scary, but that lever or cable can drop below the level of the platform you're standing on, and you can load up quite a bit of weight on this.
我喜欢它的原因是你可以根据需要选择很大的垂直幅度，或者仅仅是轻微的前倾，因为你可以把手指放在手柄上；如果愿意，可以抓住它们。重点是，你的站姿有很大的自由度，并且我喜欢这种不会给肩膀增加负担的练习。我不想显得软弱，但这就是我现在的做法。我从传统深蹲、杠铃后深蹲转到前蹲，然后再到哈克深蹲，现在我一直在尝试并享受使用腰带深蹲。因为腰带深蹲可以让你从底部爆发出来，如果你有足够的力气，可以在上面加很多片杠铃片，而不用担心压迫脊柱或掉落重量。
▶ 英文原文 ⏱
What I love about it is you can get very vertical if you want or just a little bit of forward tilt because you can place your fingers on the handles; you can grip them if you like. The point being there's a lot of freedom in terms of stance, and I like that you're not loading the shoulders. I don't want to sound like a wuss, but I'll do it. I moved from standard squats, back squats to front squats, then to hack squats, and then now I've been playing around a lot with the belt squat and really enjoying it because you can blast out of the bottom position. You can load up lots of plates on there if you have the strength to do so, without the feeling that you're just compressing your whole spine or worrying about dropping the weight.
所以，我很喜欢用这个方法工作。我也非常赞同你对带式深蹲的看法，确实如此。不过，总的来说，我听懂了你的意思，我认为不再采用12到16周的训练周期会更有利，因为我发现这样计划很难考虑到生活中的各种事件，比如训练、旅行等等。而四周是比较容易管理的。本月我要专注于完成某个目标。当然，这些月份是连贯的；从身体的角度来看，它感觉不到加州的二月份和三月份之间有什么区别。
▶ 英文原文 ⏱
So I'm enjoying working with it. I love your thoughts on belt squats, true. But in general, I am hearing you, and I'm thinking that moving away from this 12 to 16 week cycles is going to be advantageous because what I'm finding is that it's hard to account for life events in that way and plan training and travel and all this. But four weeks is kind of a manageable thing. This month, this is what I'm going to do. And of course, the months work together; the body doesn't know the difference between February and March, as it were in California.
对吧？没错。季节性循环在其他地方确实存在，但我认为较短的训练周期可能是一个强有力的概念和实践框架。我很想听听你对这两点的看法：一种是使用束带深蹲或不压迫脊柱的腿部训练，另一种是将较短的训练周期作为人们可能考虑纳入日常训练的一个总体主题。关于束带深蹲和这种不压迫脊柱的腿部训练，我将针对像你这样健康的人进行讨论。所以如果有人有医疗限制，你需要确保在训练下背部、上背部以及颈部时，也能在其他方式中加以注意，这样就完全没有问题了。
▶ 英文原文 ⏱
It does, right? Exactly. The seasonal cycles are real elsewhere, but I'm thinking shorter training cycles might be a strong conceptual and practical framework. And yeah, I'd love your thoughts on both of those: the belt squat or leg work that's non-spine compressing and shorter training cycles as a general theme that people might think of incorporating into their routine. Training the belt squat and this leg work that's not spine compressing I'm going to address healthy people like yourself so if somebody has medical restrictions you got to as you're also addressing the rest of your posterior chain as long as you're training your lower back your upper back obviously your neck which obviously you're doing that and in some other manner there's absolutely no problem with that.
假设你正在做一些肩部提拉动作，或者做硬拉，对于举重运动员来说可能会遇到异步的问题，有的地方进展不是那么快。当你在做硬拉时，如果你的手已经很累了，可以使用护带。或者，当你要开始硬拉，感觉背部还没准备好，那么可以尝试做窄站距的相扑硬拉之类的动作调整，这样可以更好地适应。如果你做了高强度的硬拉或深蹲之后，还需要补充腿部锻炼，没必要再给上背部和中背部增加额外的刺激。
▶ 英文原文 ⏱
So let's say you're doing some shrug pulls or something you got that taken care of or you're doing some deadlifts and also for power lifters what power lifters do that heterochronicity something is not catching up quite as fast so you're going deadlifting and your hands are beat up use straps. You know or you come and do the deadlifting and your back feels like well it's time to deadlift my back is not quite ready well you could go do a narrow sumo or something like that so there are ways of modifying things this way so you're able to if let's say you hit some hard deadlifts or hard squats and you need some additional leg work sure you don't need any extra stimulation for your upper back and mid back.
如果你是一个倾向于极简主义并且运动较少的人，那么你可能无法做到这一点，因为你会需要做一些额外的运动，甚至尝试其他项目。因此，我建议听众和观众尝试做Zurcher深蹲，这是一项非常棒的运动。它不会对你的肩膀、肘部或手腕造成负担，不过可能会留下淤青，但这没关系，你可以接受的。另外，关于健身器械，我有一个非常有趣的观察：对于初学者来说，健身器械通常是不太有用的。
▶ 英文原文 ⏱
However if you are a person who has more of a minimalist who does fewer exercises then you just can't afford that because then you're going to do some additional exercises you're going to do something else. So may I suggest for listeners and viewers to do zurcher squats can a fantastic exercise it does not beat up your shoulders it does not build up your elbows or your wrists it may leave some bruises you know but it's okay you can live with that and does that answer with a bell squat yeah and by the way machines in general here's also very interesting observation about machines machines are fairly useless for beginners.
我很喜欢你提到的，我在训练的早期几乎没怎么接触过器械。我都不好意思称其为职业生涯，但我已经做了超过30年，所以我可以说这是一个不错的历程。可以说是一个不错的历程，但想象一下各种情境，人们平时会怎么做呢？哦，更安全，走进机器里面看看。你就像那个世界顶级力量举重教练之一的马蒂·加拉格尔，他可能会建议选手用一种特定的硬拉姿势来做腿举，这样可以增强腿部力量而不会让背部受伤。不过，你在做硬拉时，也完全可以这么做。
▶ 英文原文 ⏱
I love that you said that I barely touched machines early on in my training I dare I say call it a career but I've been doing it for more than 30 years so I'll call it a a good run yeah it's a decent run but imagine the scenarios what people do what do people do oh it's safer get and climb into this machine right there you're so like you know Marty Gallagher one of the top powerlifting coaches in the world he might recommend leg presses in a very specific deadlift stance to a lifter and this is going to increase strength on your leg drive without beating up your back but you're already doing your deadlifts you can definitely do that.
因此，经验丰富的举重者可能会很好地利用健身器械，而且他们不需要被教导如何去做。我并不是说每个人都应该做深蹲、卧推、硬拉、壶铃抓举等等。不，实际上有很多种锻炼可以选择，但你必须从这些选项中选择，在这里你可以发现真正真正自由的重量。我们是否应该进入一个短周期？ 是的，短周期的关键在于你的训练计划类型和使用的进展方式。因此，在力量训练中，你可以采用典型的线性进展法，就是逐渐增加重量，这通常只对初学者有效。你也可以选择波浪式进展，即增加一段时间后稍作回撤，然后再增加重量。
▶ 英文原文 ⏱
So advanced lifters may make a good use of machines and they don't need to be taught how to do I'm not saying everybody should do squat bench deadlift kettlebell snatch and this and that no there's a large menu of exercise to choose from but you got to choose just from that menu where you discover the weight that's free that's truly truly free. Should we move on to the cycle shorter cycle yeah the shorter cycle a lot of it depends on the type of programming that you do so the type of progression that you use so if I may I step to the side on that so in strength training you can look at the typical linear progression we just progressively increase the weight it only works for beginners obviously you look at the wave progression where you know you're going up for a while then backing off and then going up again.
在这种经典的美国训练周期中，有一个有趣的现象，即使每周的负重不断增加，但仍然存在一个波动期。例如，如果你在第四周用500磅的重量做了五次练习，然后提升到520磅做三次，520磅的三次练习会更容易些。虽然大家可能没有意识到，但这里其实暗含了一个降负阶段，所以这也是一种波浪式的训练方式。此外，还有阶梯式负重方法，这是一种非常有趣的训练方式，我认为这是一种适合那些不一定追求破纪录但希望以简单方式进行训练的自助健身者的首选计划。
▶ 英文原文 ⏱
And interestingly enough in this classic American cycle there's a wave there even though the weights keep going up every week but if you did a set of five with 500 pounds on the fourth week of your fives and then you went to 520 for triple 520 for triple is a lot easier so there is a deload built in there just people don't realize it so it is a form of wave loading as well then there is also the step loading step loading is a very interesting way of going about it and I believe it's the preferred programming choice for do-it-yourself people who not necessarily aspire to records but want to train in a very simple manner.
阶梯负荷基本上是指一种与传统渐进超负荷相反的方法。你可以想象成是一种倒退超负荷训练。具体做法是，你开始时就用较重的重量，然后一直坚持使用这个重量，直到你觉得它变得相对轻松时，再增加重量。这样的方法特别适合经验较少的人。然而，对于经验丰富的运动员来说，这种方法会遇到一些限制。最后，还有一种被称为变量超负荷的方法，这种方法在前苏联举重系统和后来的俄罗斯力量举重中被广泛使用。它完全没有传统的逐步递进，而是纯粹基于周期性和不规则变化。可以把它想象为一种更聪明的"肌肉混淆"或"神经系统混淆"训练，每次训练量至少变化20%，而且每周或每次训练所用的练习都会有所变化，没有任何渐进性可言。
▶ 英文原文 ⏱
And step loading pretty much means where you start out it's kind of like reverse think of George Costanza approach to progressive overload right so it's like regressive overload do the opposite instead of starting light and going heavier start fairly heavy and then stay with it and then stay with it until it becomes fairly light and then increase in that case you're staying this longer so that's a good approach for less experienced people more there are limitations advanced athletes run into limitations of this method and finally there is variable overload which is what's used in the Soviet weightlifting system and later in Russian powerlifting and there's no progression there at all it is just based on pure periodicity irregularity so it's like imagine muscle confusion but the smart kind and nervous system confusion where at least 20% every time in volume from session to session or week to week and exercise are changed and so on so there's no progression whatsoever.
所以，如果你使用比较常规的线性或波浪式进阶方法，对于年纪较大的举重者来说，采用较短周期通常是个好主意。在美国力量举的经验中，年长的举重者回顾像Ernie France和Rick Ukraine的做法，尤其是Rick Ukraine，他最近不幸去世了。他们观察到，年长的举重者不能以特别轻的重量开始，因为这样会失去太多进展，也不能负重过大或者持续太久。因此，他们一般会转向较短的训练周期，如八周甚至六周的周期。这是一种合理的方法，当然也有很多不同的方式，因为你需要从整体上和细节上来考虑问题。但总的来说，我认为对于年长且更有经验的举重者来说，这是一个很好的主意。
▶ 英文原文 ⏱
So if you're using a fairly conventional linear or wave progression the shorter cycle is generally a good idea at least for older lifters like in using the American powerlifting experience older lifters looking back at Ernie France Rick Ukraine Rick Ukraine especially who passed recently unfortunately so they were observing how an older lifter can't afford to start as light because he can't stop losing ground too much and he can't afford to go as heavy as well or not for long so they pretty much switch to shorter cycles something like eight week cycles even possibly six week cycles so it's a legit approach but there are many different ways obviously because you're looking at the big picture you have looking at it from up close and from afar but overall I'd say yes if for older and more experienced lifters it's a good idea great.
我认为现在大多数进行阻力训练的人也希望具备一定程度的心肺适能。实际上，我认为在过去五到十年中发生的一个伟大变化是，几乎所有人，无论男女，包括孩子，这是一种与我成长时截然不同的趋势。那时，在美国的健身房里，举重的几乎只有季前足球运动员、健美选手，或许还有一些特定小众群体。而现在情况真的变了。之前我们谈到苏联的力量训练传统，以及为什么这里的情况如此不同，我们对阻力训练的概念化发生了很大变化。
▶ 英文原文 ⏱
Most people I think who do resistance training these days would like to also have some degree of cardiovascular fitness in fact I think one of the great things that's happened in the last five to ten years is that most everybody men women we can talk about kids and this is a great progression that's so very different than when I was growing up where the only people at least in American gyms that lifted were preseason football players bodybuilders and maybe a few other niche groups but now things have really changed earlier we were talking about what you know why the Soviet system and training for strength has been the tradition and here why things are just so different in how we conceptualize resistance training.
我斗胆说出我一直以来相信和思考的观点，那就是让人们在如何使用阻力训练方面产生误解的原因是健美运动。我的意思是，我并不是反对那些想要增肌的人，但这是第一个问题。似乎大家都有这样的想法：你每周多次去健身房，寻找肌肉泵感。关于泵感这个概念，我总是觉得有点反感，不是因为泵感本身，而是当人们谈论它的时候，总觉得有点不合适。比如，有人说“让我们找找泵感”，这种说法让我觉得有点怪异。无论如何，这就是我的想法。
▶ 英文原文 ⏱
And I'll just go out on a limb and say what I believe and have thought for a long time which is that what screwed up everything in terms of people's conceptualization about how to use resistance is bodybuilding that you know I mean no knock against people that want to make bigger muscles that was screw up number one yeah it seems to be that the idea is you know you go to the gym multiple times per week you get a pump I mean this notion of the pump like it always feels aversive to me not the pump itself but when people talk about it it just feels a little inappropriate like let's get a pump like it just feels weird when people say that in any event.
这段话的意思是：但关于用血液大量冲刷肌肉的这种想法，虽然在某种程度上可能让你对未来的自己有所期待，比如说回家后吃很多食物并充分休息，但这种方法在某种意义上显得不太像是为运动员设计的。我有一些朋友参加过竞技健美，我对这个运动有一定的尊重，但我觉得这种文化已经在所谓的“健身房文化”中产生了同样的好与坏的影响，而我欣赏你的工作之处在于你强调力量是一种技能，是一种能促使长寿的资产。
▶ 英文原文 ⏱
But this whole notion of just flushing the muscle with blood and getting it to you know sure you get some window into your potential future self if you go home and eat a bunch of food and sleep but somehow it's so unathletic sure in its approach and I have friends who've done competitive bodybuilding and that sort of thing not too many but so I have respect for the sport at some level but I feel like the way it's spilled over into quote unquote gym culture has done equal harm and good and what I like so much about your work is that it's really about strength as a skill strength as an asset for longevity.
我想，当我考虑那些想要变得强壮和健康的人时，我也需要问一下，人们是否应该同时训练力量和耐力，就像光谱的两端。因为在我看来，这才是答案，而不是大多数人通常做的事情，比如去健身房推一个雪橇、摇摆壶铃、做引体向上，然后对着镜子拍一张三头肌的照片。
▶ 英文原文 ⏱
And I guess when I think about somebody who wants to be strong somebody who wants to be healthy I also have to ask should people be training for strength and endurance like the two opposite ends of the spectrum because it seems to me that would be the answer as opposed to what most people do which is hey I'm going to go to the gym maybe I'll push a sled and then I'll do some kettlebell swings and then I'll also do some pull ups and then I'm going to take a picture of my tricep in the mirror.
看起来，虽然这种做法比什么都不做要好，但显然并没有让美国变得更加健康。我认为在力量和耐力训练方面有着巨大的机会空间，但对大多数人来说，两者似乎常常相互矛盾。也许我们可以在白板上提出这样一个概念：训练以增强力量，把力量当作一项技能，力量是对长寿有价值的。我想我们之前稍微谈过这个问题。然后是耐力，比如能在不咳嗽的情况下搬两只行李箱去飞机，也能跟伴侣和孩子一起徒步，背上背包而不必每走50步就停下来，只是做一个健壮的人。请原谅我问题过长，但当你去欧洲旅行时，我在东欧没待过太长时间，但当你到了瑞士或奥地利，你会看到那些既强壮又有耐力的人。
▶ 英文原文 ⏱
It seems like while it's better than doing nothing it's clearly not making America that much healthier and I just think there's such a vast landscape of opportunity in training for strength and endurance but they seem at such odds with one another for most people so maybe we could just kind of throw up on the white board here this notion of training to get strong strength as a skill strength is something that's valuable for longevity I think we touched on that a little bit earlier and then endurance the ability to carry two suitcases to the airplane without coughing up along at the end also the ability to take a hike with your partner your kids maybe actually have a backpack on your back and not have to stop every 50 paces just being a fit person which one forgive me for the duration of this question but when travels to Europe I haven't spent too much time in Eastern Europe but when you get over to Switzerland or Austria you see people who are strong and they have endurance.
我想象中，夏尔巴人一定非常强壮而且有耐力，对吧？不过，夏尔巴人因为极度缺氧，导致他们的线粒体出现了问题。这一点很有趣，可以讨论一下。生活在一定海拔高度的人，例如丹佛，情况还好，但喜马拉雅地区则不太好。还有，我有北欧亲戚，当你去丹麦、瑞典或挪威时，只要看看那里的人就知道他们都很健康，姿势优美且强壮，而他们并没有花太多时间在健身房。那么，在力量和耐力方面究竟是怎么一回事？或许健美和肌肉增塑这个概念造成了一些问题，我们需要重新帮助大家理解这个问题。这里面有几个很好的问题值得探讨。
▶ 英文原文 ⏱
I mean I imagine a Sherpa is strong with endurance as well right by the Sherpa is a really messed up their mitochondria truly messed up this is excessive hypoxia it's we can touch on that because it's interesting people who live at altitude up to a certain point Denver is good the Himalaya is not good okay well yeah I have Scandinavian relatives and you go to Denmark or Sweden or Norway and you just look at these people are so healthy their posture is great they're strong and they're not spending a lot of time in gyms sometimes they are so what's going on in terms of strength and endurance and maybe how bodybuilding and this notion of building muscle has perhaps caused some issues that we need to help people reconceptualize once again several great questions.
让我们聊聊健美，然后再讨论耐力。你说的完全正确，不过我认为健美有不同的类型。历史上来看，健美是讲求力量的。我有幸认识一些黄金时代的健美运动员，比如Franco Colombo、Dave Draper和Clarence Bass，他们不仅仅是外表出众，实际上非常强壮。我觉得在文化上发生了变化，一些健美运动员开始不再重视力量。不过仍然有一些人遵循传统方法，保持强壮。此外，有趣的是，每周一次的“兄弟分布”训练（指每周训练每块肌肉一次）的理念并不一定不好，尤其是如果你采用经典的美国举重模式。
▶ 英文原文 ⏱
Let's talk about bodybuilding and then before getting to endurance what you said it's it's absolutely true but I'd say there are different types of bodybuilding if you look at bodybuilding historically it was guys were strong I've had the honor of knowing some golden age era bodybuilders like Franco Colombo and Dave Draper and Clarence Bass and these guys were formidable they were not just pretty boys they were absolutely extremely strong so I think something happened in the culture where bodybuilders stopped stopped valuing strength some bodybuilders there are still a number of guys out there who are following traditional methods and are strong also interestingly enough the bro split hit once a muscle once a week it's not necessarily bad if you again follow more into this classic American powerlifting model.
所以，与其每周训练三次，不如每周训练五次，包括深蹲日、硬拉日、卧推日，你还可以安排一个肩部日和手臂日。看看Reg Park的五组训练，如果你专注于中等次数的重复练习，苏联人也得出了结论，为了增强力量，重复次数应该保持在1到6次之间，不应该进行过多的单次和双次练习，三次和四次应该是主要的，而四次特别是五次和六次的练习能同时增肌和增强力量，这就是完美的组合。五次的训练传统在美国力量举重界也有很大的影响。如果你用五次的组数训练，你会增长肌肉并增强力量，而且不会让事情变得复杂。可是，方法有很多。
▶ 英文原文 ⏱
So instead of training three times a week you train five in addition to your squat day deadlift day bench day you can have shoulders day arms look at Reg Park with his sets of five and if you focus if you emphasize this medium reps and again Soviets eventually came to the conclusion that for strength you should stick in the one to six repetition range and you shouldn't do a lot of singles and doubles threes and fours should predominate but fours and especially fives and sixes this is where you get both hypertrophy and strength that's that beautiful combination and fives have a great tradition American powerlifting as well if you train with fives you're going to get muscle and you're going to get strength and you're not going to complicate things so there many of them unfortunately.
但我还想补充一点，还有另一种影响使事情变得复杂。我宁愿选90年代那些练大重量卧推却鸡腿细细的健身爱好者，也不愿选那些站在球上、玩杂耍的人们。我指的是这个想法，他们提到神经可塑性这个概念，显然你比我更了解这方面的知识。总是有人这样宣称，“哦，你需要多样性”，然后就给这些可怜的客户抛出各种马戏团的把戏。顺便说一下，我故意使用“客户”这个词。在我们力量学校Strong First，我们称之为学生，因为理发店有“客户”，但在那个世界里，他们确实是客户。今天你要单脚站立拉动这个绳索，明天你要调整对称性开始举重，而不是沉溺于无尽的所谓“多样性”，正如我一位同事马克·格里芬所说的那样，这只不过是“多样性的随机行动”。
▶ 英文原文 ⏱
But I also would like to add that there is another influence that mess things up I would take the bros of the 90s with the big bench press and the chicken legs to these guys who stand on balls and juggle oranges and whatever the hell they're doing I mean this the idea is so there's the concept of neuroplasticity which obviously you know so much more than I about that that's always throwing her out oh you need variety and so they throw every circus trick at these poor clients and by the way I use the word clients purposefully like at Strong First at our school of strength we have students because hair salons of clients but in that world they're definitely clients well today you're going to stand on one foot and then you're going to pull on this cable and then tomorrow you're going to get yourself symmetrical and start lifting instead of reserved to this unlimited what a colleague of mine Mark Griffin called random X of variety.
我认为，选择太多是个很大的问题。当没有限制且一切唾手可得时，你进商店，看到所有东西都摆在面前，却不知道该选什么，这种情况就可能出现。所以我会说，人们在互联网上花费的时间越少越好，除非你在查找研究论文或做些其他有价值的事情，或者欣赏一部好电影。但“体力和耐力”是一个非常广泛的概念。如果我们谈论运动员的耐力训练，或者一般人为了健康进行的运动，例如远足，那么提高耐力，如能完成铁人三项或进行长距离游泳，主要是通过慢肌纤维的适应性变化实现的。这包括对毛细血管和线粒体的特定适应性变化，涉及很多方面，但都是以非常特定的方式进行的。
▶ 英文原文 ⏱
So I'd say that's the other there are way too many choices and when there are no constraints when everything is available you go to a store everything is available you don't know what to pick and you can stick with that so that's that's a very big problem I would say so I would say the last time people spend on the internet unless you know you're looking up research papers or doing something else valuable or fine watching good movie but strengths and endurance is a very broad term and if we talk about let's talk a little bit about training for athletes for endurance and let's talk maybe a little bit for the general population we're trying to do for health and again for just going for a hike so the endurance of being able to do triathlon or swim a very long distance the adaptations are primarily taking place in the slow fibers and you have some very specific adaptations to the capillaries and the mitochondria so many things but in a very specific way.
这对你没有帮助，比如说，如果你是一名格斗选手，情况常常发生：一个马拉松选手开始练习综合格斗（MMA），很快就精疲力竭。虽然他的慢肌纤维能让他长时间坚持，但无法达到这项运动所需的高强度。此外，我们讨论到耐力时，要分为外周耐力和中枢耐力。这里不只是涉及心脏、肺和血液循环系统，还包括氧气的提取和利用，这是非常重要且截然不同的部分。虽然可以使用相同的方法训练，但适应的效果却完全不同。
▶ 英文原文 ⏱
That's not going to help you let's say if you're a fighter it's happened over and over where a guy who's been a marathoner he takes up MMA and he starts getting gassed really rapidly because while he has his slow fibers can keep going forever but not at the intensity that's required for this particular sport so and also we're talking about there's endurance that's peripheral and central so you're talking about obviously your heart you're talking about your lungs you're talking about the plumbing but then you're also talking about the extraction and use of the oxygen which is huge and totally different it can be trained with the same methods but adaptations are very different.
翻译如下：
后来大家意识到，让我们来折腾这些MMA（综合格斗）、武术选手和巴西柔术选手，让他们累到呕吐，这样可以提高他们的耐力。尽管的确能够提高耐力，但代价非常高。在运动科学中，有一个术语叫做适应成本，这个概念来自费利克斯·米夫森，他最初是一位心脏病理学家，但他的研究和关于压力的见解非常出色。适应成本的意思就像买车或买桌子一样，你可以以更低的价格买到同样的桌子，或者也可以付最高的价格。你可以在增加力量的同时也导致背伤，或者在提高摄氧量的同时付出其他代价，当然，你也可以选择健康的方式。因此，你必须关注的一个问题是如何降低生物适应的成本。
▶ 英文原文 ⏱
So then when people realize that oh let's start smoking this MMA guys and martial arts guys and BJJ guys let's just make them puke and that's going to improve the endurance and it does improve the endurance but a very high cost so in the sports science there's a term the cost of adaptation comes from Felix Meefsen he was a cardiopathologist originally but later again his research and stress is amazing so there's the cost of adaptation and it's the same thing as buying a car or table you can get the same table for a lower price or you can pay the top dollar so you can increase your strength while at the same time blowing your back out or you can increase your VO2 max while getting a resume in the process or you can do it in a healthy way so one of the issues you have to look at they trying to lower the biological cost of the adaptation.
在力量训练中，我们通过非常谨慎地安排训练，不经常进行高强度训练来实现目标。美国的系统是每四周中有两周着重于适应性训练，主要关注线粒体和肌肉，而大部分训练应该是在阈值以下进行。那什么是阈值呢？对于跑步者来说，当你跑步时还能保持谈话，当你跑得太快无法继续谈话时，你就超出了阈值。这时你会发现呼吸突然变得更急促，就像曲棍球杆的弯曲处一样突兀。这表明你的身体已经无法处理这么多乳酸。
对于心脏，我们主要想训练两个方面：一是训练心脏的搏出量，也就是每次心脏收缩时能泵出的血量。这个训练非常简单，你需要将心率提高到最大心率的70%到85%。这样心脏开始延展，因为血液流入增多，心脏需要容纳更多的血液。
▶ 英文原文 ⏱
So in strength training we do that by very careful and not training hard too often so again the American system is two weeks out of four the adaptations before looking into the mitochondria and into the muscle most of the work should be done below the threshold pretty much so what's the threshold so for runners let's say you're running and you're able to maintain the conversation and when you start running too fast and you cannot maintain the conversation you pass the threshold it's like you're going faster and you're breathing harder linearly and suddenly it goes like this like a hockey stick so at that point your body is no longer able to process all that acid and but for your heart there are two things we're primarily trying to train one we're trying to train the stroke volume so pretty much how much blood the heart can pump out with each contraction and it's a very simple thing to do you get up to like you know 70 to 70 to 85 percent of your maximal heart rate so the heart starts stretching literally so this blood is incoming and the heart starts stretching and it requires volume.
有些环法自行车赛的选手可能会将食物放在自行车后面，然后骑行一整天，因为这是他们必须做到的，这需要适应。而对于仅仅是为了健康的人来说，不需要做到这么多，每周多次进行30到40分钟的锻炼就足够了。但是要达到高级水平，你必须让心脏承受更大压力。如果你的心率达到极限，心脏就会开始抽动，没有时间完全放松和伸展。这时，你实际上不再是增加每搏输出量，而是加强心脏的射血分数，也就是心脏的力量。这对于运动员来说是必需的，尤其是那些运动需要心率达到极限的人，比如拳击手或400米赛跑选手。
▶ 英文原文 ⏱
Some Tour de France riders they might throw the food in the back of the cycle and they ride all day because that's what they've got to do and that requires that adaptation for people who just do for health you don't need to do that much you know 30 40 minutes several times a week is enough but for a high level you have to stretch the heart if you start redlining the heart rate the heart starts twitching so there's no time for it to fully relax and stretch you you you are no longer really increasing your stroke volume and what you're doing right now you're strengthening your ejection fraction which is like the strength of the heart which is needed for athletes whose sports require redlining heart rate you know if you're a fighter if you are a 400 meter runner you absolutely need to do that.
他们发现，德国在二十年后的研究以及苏联的研究都表明：如果在心脏没有足够容量和增强搏出量之前，你的心率就已经超出正常范围，你实际上是在走向病态。这样会导致心律不齐以及各种问题，比如心房颤动等不良情况。此外，你的表现也不会很好，因为这种状态对身体压力太大，而且通常并不需要这种状态。一般来说，这种状态可能会在比赛前的几个星期达到峰值。
▶ 英文原文 ⏱
But what they found it went back to German research going two decades later and then the Soviet research if you start redlining your heart rate before you have that volume that you put in and built up the stroke volume you're just heading for pathology so there are arythmias there's all sorts of different things that the afibs all sorts of things that can start happen that are bad and also your performance is not going to be very high because it's just too stressful and it's just not needed typically it's a peak it's peaking phase for some weeks before leading up to the competition so pretty much.
稳定状态的运动，比如骑自行车、慢跑或徒步旅行，当你还能轻松交谈时，这是最有效、最健康的方式来提高你的心脏搏出量。然而，不幸的是，这种概念常常被误解和误用，就像高强度间歇训练这样的术语，让人感到困惑。来自圣地亚哥的教授布伦特·鲁沙尔表示，这种术语就是无稽之谈。什么才算高强度呢？另外，还有个问题，低强度间歇训练又到底是什么意思？回过头来说，这个讨论可以帮助我们更好地理解。
▶ 英文原文 ⏱
Steady state steady state exercise like riding a cycle or jogging or hiking when you're still able to talk it's the best most efficient and healthiest way to promote that quality when you're increasing your heart stroke volume if you decide to appropriate but unfortunately it's completely and totally messed up and misunderstood it's like a catch all term high intensity interval training and Brent Rushall a professor out of San Diego said this is nonsense this term is a nonsense what does it even mean like what's high intensity and also here's a question what does low intensity interval training mean going back to taking a step to the side but that discussion will help us when we.
在组与组之间有不同的休息时间。普通休息时间指的是你几乎完全恢复了功能，就像上一个组训练结束时一样强壮或耐力十足。而超级最大休息时间指的是，如果你延长休息时间，有时会有额外的表现提升。此外，还有压力休息时间，这种情况下，下一个组的训练会更困难，你的表现可能会受到影响，但无论如何会更具有挑战性。普通的休息时间被称为重复训练，比如你跑100米，然后休息10到15分钟，或者更长时间，直到你完全恢复，然后再次进行训练，这样你的表现可以保持稳定。
▶ 英文原文 ⏱
There are different rest periods between sets there is the ordinary rest period which means you pretty much recover your function it's like you're just as strong or just as enduring as from the previous set there is the super max rest period when you if you rest extra sometimes you get some extra performance out of it and there is the stress rest period when the next set is going to be harder your performance may or may not be compromised but it's going to be harder so with ordinary stress or rest periods that is called repeat training so you run 100 meters then you rest for whatever 10-15 minutes as long as you need longer possibly then you repeat it again and your performance stay this way.
间歇训练的定义是随着每组的推进，运动强度会逐渐增加，这意味着每组会变得更难。然而，讽刺的是，间歇训练的设计初衷是为了在提高运动强度的同时，减轻身体的负担。看看美国间歇训练的先锋——福克斯和爱德华兹的研究，就能明白这一点。他们给出了几个很好的例子，比如说，如果你以某个速度跑30秒，你会产生一定量的乳酸，心率也会达到一定高度。但如果你以相同的速度跑10秒，然后休息一小段时间，你会产生少得多的乳酸，心率也不会飙升到极限。这种类型的训练非常有用。
▶ 英文原文 ⏱
Interval training again is established that just means that things are going to get worse from set to set so that's the definition of interval training the irony is that interval training was designed to increase the intensity of exercise while reducing the demands on the body so if you look at the works of Fox and Edwards they're pioneers of interval training in the United States they gave some great examples so let's say you're running for 30 seconds and you're at this speed and you're going to produce this much acid and your heart rate is going to be this high well if you run for 10 seconds with short periods in between at the same speed you're going to produce a lot less acid and your heart rate is not going to climb to the stratosphere and that type of training is very useful.
间歇训练可以用于促进任何类型的身体适应，比如促进肌肉增长。这里有一个我从同事 Fabio Zonin 那里学习到的训练方法，这个方法最初是由意大利的 "宇宙先生" 和教授 Musserroni 设计的。你可以尝试使用你最大一次举重能力的80%（假设是可以做8次的重量），进行以下训练：先做5次，然后休息30秒，再做5次，再休息30秒。如果你能够完成，这就是一个间歇训练的例子。通过这种方法，你不仅可以锻炼肌肉，还可以提升肌肉线粒体的功能，并增强心脏健康。
▶ 英文原文 ⏱
Interval training can be used for promoting any type of adaptation you can use it for hypertrophy so here is one training method I learned from my colleague Fabio Zonin it was designed by Professor Musserroni in Italian Mr. Universe and professor okay you take 80% of your one rep max let's say presumably eight rep max set of five rest for 30 seconds set of five rest for 30 seconds if you can do that's an example of interval training again I see and you can structure interval training for adaptations within the muscle mitochondria and you can also do that for your heart.
这就是你今天如何锻炼心脏的方法。目前有很多复杂而流行的锻炼方案，但你只需回到几十年前德国人的做法就可以了。基本原理是这样的：你的植物神经系统运作正常，比如你跑100米或者稍短的距离，一切都很好。然后你和自己的身体对话，突然发现开始呼吸困难。这就是惯性的一个例子。如果你让心率达到最大心率的85%到90%，然后突然转为慢跑，你不会想停下来，因为在没有肌肉的静脉回流帮助下，这对心脏太过困难。结果是心脏节奏减慢，但血液依然流动，血液实际上会拉伸心脏的壁。
▶ 英文原文 ⏱
So here is how you do it for the heart today there are a lot of fancy popular protocols but all you have to do is go back to what Germans did many decades ago here is the premise your vegetative system you run for 100 meters or something or less maybe and everything is fine and then you are talking to your body and suddenly you start sucking with so that's an example of this inertia so if you get your heart rate up to about 85 to 90 percent one rep max and then you suddenly switch to jogging you don't want to stop because that's way too hard for your heart without getting that venous return from muscles working what happens is the heart slows down but there's that blood keeps on moving and the blood literally stretches the walls of the heart.
我明白了，所以可能是以冲刺100、200、300或400米的方式进行训练，然后慢跑回来。传统上，这并不完全是冲刺，持续时间通常为60到90秒，强度达到你最大心率的85%到90%左右。接着，你慢跑直到心率降到60%到70%左右。这大致与德国间歇训练相似，是基于明确的生理现象，例如心脏的反应和目标。这样做不是随意发明一些毫无意义的高强度训练，而是有据可循、合理有效的。
▶ 英文原文 ⏱
I see so sprint perhaps 100 200 300 400 meters and then jog back traditionally it was not quite a sprint the duration would be typical 60 to 90 second the intensity is such that you get up to top up at 85 90 of your heart rate max something like that and then you jog until your heart rate goes to about 60 70 percent so that's roughly about the same probably and that to look things up it's like German interval training that was done it is based on very definite physiological events like this is what the heart does this is what trying to do the heart and instead of inventing some things that are simply trash the body for no reason whatsoever.
问题的一部分，安德鲁，是快速的进步很容易让人误入歧途。这种情况在力量训练和耐力训练中都会发生。回想一下那些年，你我和其他很多男生每周都尝试一下卧推自己的最大重量。第一周你变强了，第二周更强，第三周还在变强。你可能在心里算计，按照这个趋势，到圣诞节我应该能破国家纪录，来年夏天可能就能参加世界比赛了。但在三周后，这种趋势就停下来了。耐力训练也是如此，当你开始做糖酵解训练，心率飙升，增加训练强度时，你的表现提升得非常快。这种进步令人振奋，让你觉得能一直保持下去，但实际上你不可能永远这样持续增长。
▶ 英文原文 ⏱
And part of the problem also Andrew is it's very easy to get misled by quick gains so and it happens in strength world and endurance world let's let's remember the years when you and I and every other male listener bench press their. max once a week you're strong next week you're stronger third week you're stronger like you're doing the math you're doing the math like okay well I should be setting the national record by Christmas and maybe be going to the world by summer after three weeks the same thing with endurance when you start doing glycolytic work when you start redlining heart rate and increasing the asses your performance jumps so quickly it's very contagious it's like oh not contagious pardon me it's very exciting and you think that you're going to keep going forever but you really absolutely will not.
如果你想锻炼心脏，一个好方法是进行稳定状态的训练。如果你选择做间歇性的锻炼，有几种不同的方法。其中一种是重复性质的间歇性锻炼，而不是常见的高强度间歇训练，这对很多人来说比较新奇。举个例子，你可以中等强度运动10秒，然后轻松运动10秒，持续30到60分钟。这种锻炼方法确实不错，能有效锻炼身体。而最让人惊讶的是，这样的方式不会产生太多乳酸，还能让心率达到极限。
另一种更好的方法是：工作10秒，休息20秒。这种方法是瑞典人在上世纪50和60年代的研究中提出的，效果令人惊叹。通过保持较短的工作时间，你不会产生很多乳酸，而可以非常努力地运动，这种方式同样可以训练你的心脏和肺部功能。
▶ 英文原文 ⏱
So for if you want to train for if you want to train your heart a good way of doing that is steady state work if you decide to do some sort of intermittent work there are several different ways one is intermittent exercise that's more of a repeat in nature not interval which is very bizarre to people. Let's say that you go moderately hard for 10 seconds you go easy for 10 seconds and you do this for 30 to 60 minutes imagine doing that that's good work it is good work but you know what would be shocking to you that you're not going to produce that much acid you're going to redline your heart rate better would be like 10 seconds of work 20 seconds of rest fascinating research that Swedes did back in the 50s and 60s and that it's amazing if you keep the work periods short you're able to not produce a lot of acid but just go very very hard and you're going to be able to train your heart and your lungs in this manner too.
你也可以通过锻炼实现肌肉线粒体等的周边适应，同时还会出现血管毛细血管化。不过，有一种特别的训练方式很有趣，我不喜欢把它归类为高强度间歇训练，因为我觉得不是所有听起来像HIIT的东西都好，这只是个虚构的标签。但有一种训练能为你的心肺系统带来极大好处，同时也对线粒体有益，甚至还能在训练的同时增肌。在田径领域，这种训练被称为糖酵解功率重复训练。在过去的20年中，有很多关于这方面的优秀研究，比如Dibala和Bergamaster（可能拼错了姓名请见谅）。大体上，你会进行一个类似于Wingate测试的训练：进行30秒的高强度锻炼，然后休息大约五分钟，重复数次。
▶ 英文原文 ⏱
You can also do and you also have peripheral adaptations in the muscles mitochondria and so on vascular capillarization happening too but it's also interesting there's one particular type of I hate the fact that it falls onto the high intensity interval training umbrella because it's not because everything that sounds like hit it's not good to me because it's just made up label. But there's one type of training that delivers great benefits to your cardiorespiratory system and at the same time it also does that for your mitochondria and even builds muscle in the same time in track it is called glycolytic power repeats and in the last 20 years there were several good papers that were done on that Dibala Bergamaster I think pardon me if I'm mispronouncing their names but pretty much you do a wing gait like a 30 seconds of heart exercise followed by approximately five minutes of rest and you repeat it several times.
这种方法的独特之处在于，它会使你的心率达到大约85%到90%左右，然后你需要通过走路来降低心率。这种方法能帮助心脏进行适应，虽然并不是最有效的方法，但对健康的人来说，它是一种健康且高效的方式。稍后我们会讨论线粒体层面的变化，另外有趣的是，你也很可能会增加肌肉。通常在力量和耐力之间存在矛盾，因为如果你看一边的mTOR和另一边的AMPK，似乎它们在对抗，但这种特定的负荷在促进外周和中心耐力的同时，至少在快速和中间纤维中，也促进了肌肉生长，这很有趣。
▶ 英文原文 ⏱
Here's what's unique about this type of method it gets your heart rate up to about that 85 90% or something then you're going to walk it off after that so you are going to get adaptations for your heart it's not the most effective way but it's for healthy people it's a healthy way and it's a very efficient way at the same time. We'll discuss later what happens on mitochondria level but also what's interesting you're also likely to get build some muscle as well and typically there is the conflict which we're getting to this point about strength versus endurance typically there's a conflict of strength versus endurance because if you're looking in the mTOR on one side AMPK on the other side things seem to be like okay this is pulling one way this is pulling the other way but somehow this particular load while promoting peripheral and central endurance also endurance at least in the fast and intermediate fibers also does promote muscle growth interesting.
这是什么类型的运动呢？不是短跑，而是比如说壶铃摆动。在一些研究中，他们用的是Wingate测试，也就是骑车冲刺。如果你是在上坡，你当然可以那样做，因为这30秒钟是非常费力的，你需要一直用力、用力。在平地上跑步太容易犯错了，所以上坡就可以避免这个问题。我们以前在我的第一个壶铃学校里就做过这样的训练已经有20多年了，当时我们会用一只重或中等的壶铃，对你我来说可能是70磅左右，猛烈地做20到25次抓举。然后我们会慢跑，直到心率下降，再进行一段悠闲的休息，就像力量举一样，然后重复这个过程。
▶ 英文原文 ⏱
And what sort of exercise this is not sprints this would be kettlebell swings for instance in the studies that were done they used wing gates they cycled sprinting if you are going uphill you can certainly do that because this 30 seconds is hard you're pushing you're pushing yeah going on a track it's too easy to get something messed up so going uphill you can do that we do that with kettlebells we did this work in my first kettlebell school over 20 years ago where we would do a set of you take a heavy kettlebell moderately heavy kettlebell for you or me to be a 70 pounder and we would snatch it really hard for a set of 20 25 reps and then we just jog until the heart rate comes down and we take this leisurely power lifting rest and we're going to do it again.
这是一种极好的方式来促进健身的各个方面，所以你会提升心肺耐力，也会在肌肉中获得外周适应性耐力，同时还能够增加肌肉。这其中的原因，这里是理论部分，我们进行的所有讨论都是关于肌肉中发生的事情，所有这些都只是理论。但我们大致知道，如果我们做了X，我们会得到Z或者Y之类的某种结果，但我们可能并不一定完全确定。接下来是这一系列中的另一个理论，也是一个可信的理论。这是由维克托·塞里亚诺夫教授提出的。根据他的理论，除了显而易见的因素如食物和激素之外，肌肉增长的前提条件还包括，当你达到某种水平的酸中毒时（不一定是非常高的水平），那些氢离子会使细胞膜对激素变得可渗透。所以这是部分解释。此外，当肌酸磷酸盐（这种“热燃料”）被消耗掉时，它还因为某种原因具有合成代谢作用。
▶ 英文原文 ⏱
And it's a fantastic way to promote various aspects of fitness so you're going to get cardiorespiratory endurance you're going to get peripheral adaptations endurance in the muscle and you're also building muscle at the same time the reasons for that here's the theory again all the conversations we have about this is what happens in the muscle all these are theories we know pretty much if we do X we're going to get Z whatever or Y some kind of result at this point but we may not necessarily know for sure so the following is another one of the series but it's another good credible one so this is Professor Viktor Selyanov so according to him the preconditions for muscle growth in addition to the obvious like food and food and things and hormones so when you reach a certain level of acidosis only a certain level of acidosis not necessarily very high that those hydrogen ions will make the membrane permeable to the hormones so one of the part of the explanation then at the same time also the free creatine when creatine phosphate that hot fuel gets burnt off that's also anabolic for one reason or another.
因此，关于这件事情有一些解释，我不知道是否正确，但事实上，进行30到40秒的高强度锻炼，然后休息5到10分钟，再重复5次甚至更多次，效果非常好。我想花点时间感谢我们的赞助商Maui Nui鹿肉，这是目前市面上最营养丰富和美味的红肉之一。在之前的播客中，我和几位营养专家讨论过，大多数人每天需要摄入每磅体重1克的优质蛋白质。这种蛋白质不仅为肌肉修复和合成提供了必要的构建块，还对整体代谢和健康都有益。每天摄入足够的优质蛋白质也是抑制饥饿感和减少糖分摄取的好方法。不过关键之一是确保摄入足够的优质蛋白质的同时，不摄入过多的卡路里。
▶ 英文原文 ⏱
So there are some explanations whether that's how it is or not I don't know but the fact is doing a hard 30 40 second set followed by a very generous rest we're talking about 5 10 minutes and repeating it 5 times possibly more it works very very well I'd like to take a quick break and acknowledge our sponsor Maui Nui venison is the most nutrient dense and delicious red meat available now spoken before on this podcast with several expert guests on nutrition about the fact that most of us should be getting one gram of quality protein per pound of body weight every single day now not only does that protein provide critical building blocks for things like muscle repair and synthesis but also for your overall metabolism and health eating enough quality protein each day is also a terrific way to stave off hunger and reduce sugar cravings one of the key things however is to make sure that you get enough quality protein without ingesting too many calories.
Maui Nui 鹿肉的蛋白质与卡路里比例非常高，因此达到每磅体重一克蛋白质的目标既容易又不会导致摄入过多卡路里。此外，Maui Nui 鹿肉非常美味，他们提供鹿肉牛排、鹿肉末和鹿骨汤，还有非常方便的鹿肉干。我几乎每天都吃一个 Maui Nui 鹿肉汉堡，有时会换成 Maui Nui 牛排，并且在时间不够吃完整餐时，我会吃些鹿肉干补充蛋白质。现在，Maui Nui 正在为 Huberman 播客的听众提供有限量的我最喜欢的鹿肉切块和产品。这是任何想通过美味和高质量蛋白质改善饮食的人的完美选择。供应有限，请确保访问 mauinuivenison.com/Huberman 立即获取这种高质量的鹿肉。再次强调，是 mauinuivenison.com/Huberman。
▶ 英文原文 ⏱
Maui Nui venison has an extremely high quality protein per calorie ratio so that getting one gram of protein per pound of body weight is both easy and doesn't cause you to ingest an excess of calories also Maui Nui venison is extremely delicious they have venison steaks ground venison and venison bone broth they also have a terrific venison jerky that's super convenient I probably eat a Maui Nui venison burger pretty much every day and I'll swap that for Maui Nui steak every once in a while and I'll snack on the jerky whenever I need extra protein and I don't have time for a full meal right now Maui Nui is offering Huberman podcast listeners a limited collection of my favorite cuts of venison and their products it's perfect for anyone looking to improve their diet with delicious high quality protein supplies are limited so make sure to go to mauinui venison dot com slash Huberman to get access to this high quality venison today again that's mauinui venison dot com slash Huberman.
在休息期间我应该做些什么呢？首先，当心率很高时，不要突然停下来。因为腿部肌肉收缩时会帮助血液通过静脉中的单向阀门回流到心脏，这样可以减轻心脏的压力。所以第一步，你应该先走动一下。如果心率很高，接下来要做的是放松和肌肉放松练习。这种练习就像拳击手那样，甩动肩膀、放松双手等。其实这些练习早在30年代就被苏联采用，用于精英运动员、小学生等各个群体。练习有几个作用：第一，如果你做的是力量训练，肌肉中的一些纤维可能会粘滞，肌肉会像果冻一样凝固。通过被动活动肌肉，可以疏通纤维，恢复血液循环。其次，控制肌肉张力也很重要。学习如何通过肌肉收缩获得力量是很重要的，而学习如何放松则对速度、耐力以及享受生活同样重要。
▶ 英文原文 ⏱
What should I do during my rest periods all right well first of whenever heart rate is high the very first thing is to not to suddenly stop because you want to there are one way valves in the veins that whenever you contract the muscles of the legs they help to milk the blood back through to the heart so basically they reduce the stress on the heart so just walk it off first the first step if your heart rate was high then the second thing is you want to do relaxation myorelaxation muscle relaxation exercise what they are is if you watch boxers how they shake off their shake off their shoulders and drop their hands and do things like that these exercises go back to the 30s soviets used them since the 30s and they use them with elite athletes kids in grade schools and everybody so these exercises serve several functions one is if you are doing an exercise that is strength exercise in nature some of the cross bridges are stuck pretty much and so your muscle is like gel so by moving your muscle in a passive manner you get it unstuck and so you restore circulation obviously and the other reason is again control of muscular tension is very very important it's important to learn how to contract the muscle for strength it's very important how to relax for speed for endurance just for happy life.
如果你观察最优秀的短跑运动员，你会发现他们在比赛时脸部非常放松，颚部也是松弛的，脖子也是如此。这种放松是经过练习的，就像紧张一样。所以无论你做了什么运动，适当的放松都是很重要的。我们称之为“快速放松练习”，像是让肌肉放松得像胖肉一样柔软。你需要这样放松一阵子，然后就看你休息多长时间了。
如果你是一名短跑运动员，并且在进行一些极限训练，比如说100米冲刺每次间隔15分钟。这听起来像是很棒的训练，但问题是，运动员需要这15分钟来清除体内的乳酸，并让身体的其他功能得以恢复。不过，几分钟后，中枢神经系统的兴奋度会下降。根据苏联在40年代的研究，出了名的是步行放松和进行轻微的跳跃或其他使用相同肌肉群体的活动。
▶ 英文原文 ⏱
If you look at the best sprinters note how relaxed their faces are when they were on their jaws relax how their necks are so relaxation is something that's practiced just like tension so regardless of what exercise that you just did shaking off we call this fast and loose drills shaking like passive like turn your muscles to fat so you want to do this for a little bit then after that it depends how long is your rest so if you're taking it depends what exactly that you're doing in some extreme examples let's say that you're a sprinter remember we talked like doing sprint repeats but let's say 100 meters and 15 minutes. you think wow sounds like a great great training session well the problem is these guys do need these 15 minutes to get the asset out of the system and have some other functions to recover but after a couple of minutes the CNS excitability goes down so what the Soviets figured out back in the 40s still is what you do then after you walked it off after you shook it off you here and there you insert some very light and easy hops or whatever using the same muscle groups.
这些可怜的运动员确实有一个很复杂的休息方案。对于那些在举重时休息很长时间的运动员来说，实际上是没有真正的“休息”的。假设你休息10分钟，当你的心率下降、活动过并走到湖边坐下来之后，你可以做任何你想做的事，但不要坐得太懒散。Stu McGill已经解释过为什么这不是个好主意。说到懒散，跑步者在跑完之后或其它耐力活动后背部出问题的一个原因是，他们会跪下来，进入一种萎陷的姿势。当他们的椎间盘在活动后仍然温暖柔软时，突然让它们进入弯曲状态，结果就会出问题。所以，你得像你指出的那样关注姿势，尤其是在恢复期间更要注意。如果你在做深蹲的间隙懒散地坐着，很可能会出问题。
▶ 英文原文 ⏱
So these poor athletes really have a complicated rest protocol there is really no rest for the wicket there if you are a lifter who is taking very long rest periods in between let's say you take those 10 minutes then after your heart rate is down and after you shook off and after you walk to the lake and just sit down you can do whatever you want do not sit a slouch because obviously Stu McGill explained why that's not a good idea and speaking of slouching one reason that runners get their backs jacked up after running or some endurance event is again they go into their knees and they get into that collapsed posture and their discs are really pliable and warm after the run and then suddenly put them into flexion and they get messed up so you also got to like you point out to watch our posture but you really got to watch your posture during recovery because you slump between your sets of squats and then you know you could blow something out right there.
有趣的是，我以前总是觉得自己的下背部和髋部问题会反复出现，不过现在我觉得已经找到了解决的方法。我曾认为这个问题和旅行有关，可能是因为在旅行时睡眠不好。不过，无论是否旅行，只要在腿部锻炼后改用站立式办公桌，很明显对我的问题有帮助。我发现现在大家热衷于步行，不知道你在社交媒体上花了多少时间，但步行将成为2024年的新趋势。人们发现步行可以降低餐后血糖，这种直观的方法非常不错。至于2025年会有多流行，请拭目以待。我个人也喜欢步行，部分原因是，它能让身体在训练后得到放松。我喜欢尽可能地在一天早些时候进行训练，并且注意到自己的疼痛和不适大大减少。
▶ 英文原文 ⏱
Interesting I used to think that I would have this recurring lower back hip thing that I finally feel is under control and I used to think that it correlated with travel and something about maybe not sleeping as well and so just moving to standing desk configuration after training legs irrespective of travel has really helped and I think nowadays there's all this excitement about walking I don't know how much time you spend on social media but walking is the new thing for 2024 people discovered walking to lower post-meal blood glucose all stuff that's intuitive great thing to do we'll see what happens in 2025 what the next hot thing and I'm a fan of walking but in no small part because it just feels like it loosens up everything after training and I like to train early in the day if possible and I notice a dramatic reduction in aches and strains as well.
我记得，当我观看你和Stu McGill的播客时，你提到过上犬式（即眼镜蛇式）对你有帮助。具体来说，你可以躺在地板上，撑着双肘，然后读书。在Strong First的课程中，当人们做完运动后，我们会教他们几种许可的姿势。你可以坐得笔直，比如说盘腿而坐，或者可以半跪依然保持挺直的姿势，或者可以趴在肚子上。我们不允许松垮的姿势，因为那样容易受伤，而且看起来精神不振，让人无法集中注意力。所以我认为保持正确姿势是个好主意。
▶ 英文原文 ⏱
Also the other thing you can do I remember when I watched your podcast with Stu McGill you mentioned that the upward facing dog cobra helps you right putting yourself just lie on the floor in your elbows and just read a book so for example add strong first courses when people do exercise and then we teach them so we have several authorized postures so you either have to sit ramrod straight you know you can sit in a lotus or or something like that or you can you know half kneel still upright or you can lie on your stomach so we do not allow this collapsed posture because this is a great way to get hurt plus you look like a slacker mentally you're not going to be focused on whatever you're supposed to be doing so I think that's a good idea.
为了帮助我们回到主题上，您是否愿意谈谈耐力训练中的外围适应性？然后我们可以讨论一下肌肉提取和使用氧气的能力。这场被称为反糖酵解革命的变革，源于Yudover Khashansky，他被誉为“速度力量训练之父”，但他的贡献远不止于此。早在1980年，他研究了典型的耐力训练方案，并指出，许多人试图让运动员达到最大程度的不适，并让他们习惯这种不适感。他认为这种方法是错误的。相反，我们应当研究如何推迟疲劳的出现，以及如何对抗导致疲劳的机制。他指出，无氧糖酵解是疲劳的主要原因之一。虽然可以进一步探讨是糖酵解本身的问题，还是ATP分解产生的酸，或者是无机磷酸盐等因素，但不管是哪一种，问题总是在酸中毒状况严重时出现。因此，他认为问题的关键在于促进工作肌肉纤维的有氧代谢。为此，他决定为高水平运动员进行耐力训练时需要调整策略。
▶ 英文原文 ⏱
And to bring us back to do you want to talk a little bit about the peripheral adaptations from endurance and then maybe we can talk about is the adaptations the ability of your muscles to extract and use the oxygen so this again called this revolution anti-glycolytic revolution comes from also Yudover Khashansky again he's known as the father of plyometrics but he's so much more than that and back in 1980 he looked at the typical endurance training protocols and he says okay everything everybody is trying to push the athlete to the greatest degree of discomfort and make the athlete accustomed to that degree of discomfort and he says that that's just wrong instead we need to figure out how to postpone the fatigue and how to fight the mechanisms that produce the fatigue and he says glycolysis anaerobic glycolysis is the primary cause of that we could split a lot of hairs whether it's you know it's the glycolysis itself or it's the acid coming from ATP breakdown or whether it's non-organic phosphates or whatever but whatever it is it always happens when the acidosis is running high when acid becomes high so that doesn't really matter which exact factor is so he figured out you need to promote aerobic metabolism in the working muscle fibers so he decided that endurance training for high level athletes.
翻译这段文字：即便不是运动员的人，这些原则也适用于你。这要很具体，就像一个马拉松跑者加入MMA（综合格斗）课程时，感到呼吸困难，因为他的耐力完全不适用于这项运动。这就是所谓的特定耐力的例子，即在你的运动项目中，使用相同的肌肉纤维以一致的方式进行训练。Vrakashansky（弗拉卡申斯基）曾让滑雪运动员做长距离的推动滑行动作，Sulayanov（苏拉亚诺夫）也有类似的方法。
这样的训练中，你会经历使用运动中肌肉的强力收缩，之后在放松的过程中，肌肉会恢复其肌红蛋白中的氧气，这些氧气量很少，肌肉还需要依靠短期内使用的肌酸磷酸盐作为燃料。因此，与其依赖会产生乳酸的糖酵解代谢，不如同时利用举重运动代谢中的肌酸磷酸盐（这是三次重复的组数所需的燃料）和马拉松跑者的有氧代谢。实际上，你是在给糖酵解施加压力。这个概念不仅仅是由Perkoshansky（佩尔科申斯基）提出的，其他人也重新发明了类似的想法。
▶ 英文原文 ⏱
And people who are not athletes it will apply to you as well has to be specific that's exactly why like that marathon runner who joined the MMA class and then sucking wind his endurance is totally not specific here's an example of specific endurances where you're using the same muscle fibers in your sport and in a mode that's consistent with that sport so Vrakashansky would have people like skiers for example do this very long push off on the ski and then glide push off and glide and yeah Sulayanov who came after him so an example of that you have this really powerful contraction of the muscles that are used in your sport and then there's that relaxation during which the muscle recovers its myoglobin oxygen there's a small amount of oxygen in the muscle and it requires the creatine phosphate fuel that is used for the short term so pretty much instead of relying on that acid producing metabolism glycolytic metabolism that you start using on one hand to use lifter's metabolism you know creatine phosphate that's what fuels you know a set of three reps and on the other you're using this marathon runners aerobic metabolism so you're like putting glycolysis in a vise and a great example of that comes from Perkoshansky is not the only one who came up with this idea it's been reinvented by others.
在拳击界中，莱昂·斯平克斯是一位世界拳击冠军，可能有些观众不了解他。除了其他对手之外，他还曾战胜了穆罕默德·阿里，是一位伟大的冠军。他聘请了来自新西兰的优秀跑步教练阿瑟·里迪亚德来帮助他提高体能训练。里迪亚德要求他连续1.5到2小时不停地练习重沙袋训练。教练强调，并不是要求你一直全力以赴，有时要加大力度，但绝对不能轻敲沙袋或仅做开空拳练习。通过这种方式，你在特定的代谢窗口内不断地激活肌肉纤维，使它们开始快速适应。快速肌纤维开始发展线粒体和毛细血管，不仅不会失去力量，而且还能形成良好的循环能力，并提高利用氧化系统快速恢复的能力。
▶ 英文原文 ⏱
So in boxing Leon Spinks to the viewers who don't know who he is Leon Spinks was a professional boxing world champion and he defeated Muhammad Ali among others so he's a great champion and he hired Arthur Lidyard who's a great running coach from New Zealand to work in his conditioning and Lidyard had him do work in the heavy bag for an hour and a half to two hours non-stop and he says no of course you're not going all out sometimes harder but you're definitely not tapping the bag you're not shadow boxing so if you're putting your muscle fibers in a very specific metabolic window and do it over and over and over that they start adapting to it fast fibers start developing mitochondria fast fibers start developing capillaries fast fibers don't lose their strength but they start developing the plumbing and the ability to use the oxidative system to recover rapidly.
回到这个更大的周期化概念，当你开始接触一个新刺激时，你的身体反应很敏感，但对刺激的耐受度较低，不能承受太多。然后这种状态会改变，因此你需要找到方法恢复这种高度反应性，不同的训练体系对此有不同的处理方法。例如，美国的卧推训练体系通常是从较轻的重量重新开始，从而有意地让自己失去部分适应性，类似于“两步向前，一步向后”。另一种方法是苏联人所说的“专门化多样性”，这在苏联举重体系中可以见到，比如由科学家和教练梅德维德夫与亚历克谢·梅德维德夫（Alexey Medvedev）推动的系统，以及Westside Barbell举重俱乐部所采用的方法。
▶ 英文原文 ⏱
But going back to again this larger periodization idea is when you start with a new stimulus it's your body is highly reactive but the resistance is low you cannot take much of it then then that teeter goes the other way so you have to figure out how to restore that reactivity and different training systems do it differently so an example of the American powerlifting system you basically go lighter start over with a lightweight so you decondition yourself purposefully like two steps forward one step back that's another example would be to use what the Soviets call specialized variety and this is something that you could see in the Soviet weightlifting system with Medvedev and Alexey Medvedev one of the scientists and coaches and also the Westside Barbell powerlifting club.
专业化的变化与随机变化不同，它指的是在进行相同的举重动作时进行轻微的修改。例如，假设你平时从平台上进行硬拉，现在可以尝试站在一个垫子上进行硬拉，这样会稍微增加运动的范围，但动作本质上没有改变。或者，想象一下在卧推时将握距向内缩短几英寸，或者在卧推时放一个像砖头大小的物品在胸前，降低到这个高度后暂停，再推回去，以此来专门针对那些停滞的点进行训练。所以，你其实还是在做相同的卧推动作。
▶ 英文原文 ⏱
So specialized variety as opposed to random variety it's when you have the same lift and with just very slight modifications so the motor program the intention stays the same but again imagine that instead of deadlifting from the platform your deadlifting standing on a plate so just slightly increase the range of motion but you're still doing the same thing or imagine that you bring your grip and the bench press a couple of inches in or imagine that you use a block just as a popular exercise in powerlifting you put a like imagine putting a brick on your chest something the size of a brick lowering it to that pausing and pressing back to work that very specific sticking point so you're still benching so.
你正在做的事情是解决适应性和特异性之间的冲突。一方面，这种方法是新颖的，但另一方面，它又是"相同却不同"。这是一种非常好的策略，需要具备铁人训练方面的知识。因为如果你从卧推换到军用推举或双杠臂屈伸，你可能会看到进步，也可能不会，因为这不再是专门化的多样性。
▶ 英文原文 ⏱
What you're doing is you're resolving this conflict between accommodation and specificity and like on one hand it's novel but on the other hand it's like same but different it's a very good tactic it requires it requires the knowledge of knowledge of the iron game it's not something because if you go from the bench press to the military press or dips you might see improvement but or might not because that's not specialized variety anymore.
但是，如果你看看像梅德韦杰夫这样的人在执教国家队时，他们为挺举和抓举这两个竞技项目设计了100种变化。哇，这些变化都是类似的，比如现在我们从悬挂位置抓举，现在我们从支撑架上挺举，你明白我的意思了吗？这让我想起一本关于斯堪的纳维亚人的幽默书，书中由斯堪的纳维亚人解释他们之间的差异。这本书有些插画，展示的是同一个人穿着不同的斯堪的纳维亚传统服装，他们的亲戚看到后会会心一笑。我感觉其中之一，我并不是想指出健身文化的缺陷，但如果让我列出导致人们健身效果困惑和降低的两三件事，那就是把追求肌肉充血和酸痛当成目的。人们常常觉得自己锻炼得很棒，或者自己的新教练让他们精疲力竭，这种人也是那些抱怨受伤、放弃锻炼或失去动力的人，因为他们没有使用什么必须的运动前补剂来维持那种强度。
▶ 英文原文 ⏱
But if you look at like in Medvedev when he coached the national team for these clean jerk and snatch for the two competitive lifts they had 100 variations wow but all these variations were like okay so now we're snatching from hang now we're snatching from blocks now we're jerking from the rack do you see what I mean they're all this reminds me of this humorous book about Scandinavians written by Scandinavian explaining how very different different Scandinavians are and so this book has pictures of the same guy wearing different Scandinavian relatives will chuckle at that I feel like one of the again I'm not trying to point out the ills of the fitness culture but I feel like if I were to put up on a wall the two or three things that have caused the most confusion and reduction in people's potential results from fitness would be seeking the pump as its own thing and seeking soreness as its people think I had a great workout or my new trainer is I finished just completely depleted and then these are the same people that are complaining about an injury or they quit or they don't have the motivation because they're not taking whatever pre-workout is required to generate that kind of intensity.
我并不是在寻找认同，但你是否同意或不同意，我是说，你知道的。在回答这个问题之前，因为我们在讨论外围适应的问题，你刚才提到追求泵感是个很好的观点，我想用一个例子说明不追求泵感时如何实现良好的适应性。还记得打一个小时或者两个小时沙袋吗？这有助于促进线粒体和耐力的发展，提高快速肌纤维的能力，这种方法也可以通过力量训练实现，对于摔跤手和 MMA 选手来说同样适用。比如说，你可以通过卧推动作来锻炼你的快速肌纤维的耐力。耐力的本质其实非常特殊。在团队运动中，有一种术语叫做重复冲刺能力，它指的是，比如你冲刺20米，休息不到一分钟，然后再冲刺20米，类似这样的练习。这种冲刺和休息的模式反映了团队运动的特点，比如足球，这与跑400米完全不同。在力量耐力方面也是如此，比如NFL的联合测试，这虽然是一个不错的健美练习且很有泵感，但在实际比赛中，你并不是做30个重复次数，而是做一个或几个。
▶ 英文原文 ⏱
I'm not looking for agreement but would you agree or disagree I mean you know and then maybe before I answer this question since we're talking about the peripheral adaptations you made a great point about seeking pump I'm going to give you a great example how when not seeking pump is going to deliver great adaptation for you so do remember that idea of punching the bag for an hour let's say or two hours that's how that promotes mitochondrial and endurance developing the fast switch fibers that can also be done with strength exercises as well for wrestlers and MMA fighters so you can do the bench press you can do bench press and develop endurance in your fast twist fibers the nature of endurance is very very peculiar you know in team sports there's a term repeat sprint ability so repeat sprint ability means that let's say that you sprint for 20 meters rest for less than a minute sprint for another 20 you know just something like that so sprint rest which reflects the nature of team sport football soccer and so on it's totally different from running 400 meters around the track in strength endurance it's the same thing NFL combined you know it's a fine test whatever it's a nice bodybuilding exercise good pump but on the field you're not doing 30 reps you're doing one rep and a little bit.
所以你可以用同样的方式来训练快肌（快速肌肉纤维）。有个俄罗斯研究员叫鲍勃·维肯，他对几组运动员进行了不同的训练方法。其中一组在进行典型的高强度循环训练：使用个人最大举重能力的70%，每次训练持续30秒，努力完成，然后做下一个练习，这是一种很常见的训练方法。另一组则是抗糖酵解组的运动员，他们使用同样的70%最大举重能力进行三次重复的训练，完成一个动作后再进行第二个、第三个动作，然后休息一分钟，再重复这个过程。对于听众来说，70%最大举重能力一般的运动员可能能做到大约12次重复，而格斗运动员可能能做到20多次。这个方法就是三次重复，再换下一个动作，然后休息一分钟，循环进行。
▶ 英文原文 ⏱
So your conditioning for fast twitch fibers can be structured in the same manner so there's Russian research a researcher named Bob Viken he put his several groups of athletes in different protocols so one of them was doing the typical high intensity whatever circuit training smoker right so you take 70% of your one rep max and you do this for 30 seconds and you push hard and you do the next one and very typical then the other group anti-glacolytic group these athletes would lift the same 70% one rep max for three reps they do one exercise. Second exercise third exercise rest for one minute do it again and again and again so to the listeners 70 rep max an average athlete can probably crank out about 12 reps with it a fighter is probably going to crank out 20 some reps so three reps another exercise another exercise rest for one minute do it over and over and over.
最终结果非常吸引人。这个结果来自同一位研究人员发现的一项特定测试，该测试与综合格斗（MMA）选手的竞技表现有最高的相关性。这个测试的相关系数达到了0.888，数值非常高。这项测试的有趣之处在于，它测量的是在进行一组使用70%最大单次举重的硬拉之后，心率恢复的速度。这是一套非常艰难的训练，非常残酷。值得注意的是，使用70%最大单次举重进行的重复次数与表现的相关性并不高，即使硬拉的力量也不是特别出色，但心率恢复的速度却非常高。进行无氧训练的这一组，从未超过三次重复，完全超过了传统训练组的表现。
▶ 英文原文 ⏱
The end result was really fascinating the outcome there is one particular test discovered by the same researcher that like correlated has the highest correlation competitive performance for MMA fighters so this test was R0.888 it's very very high and very interesting thing what it is it's the rate of heart rate recovery after an all out set with 70% one rep max deadlift it's hard set it's brutal very very brutal interestingly enough the reps with 70% one rep max correlation was not so good even the deadlift strength was not so high but it's that recovery from that was very high so the group that did the santaglycolytic work never did more than three reps completely blew the traditional training group out of the water.
然后，除此之外，他们还能够连续完成更多的重复动作，即便当时他们并没有专门进行这方面的训练。之后，他们在比赛中也取得了更好的竞技成绩，等等。这就像是设想举起一个你可以重复举起12到20次的重量，把它举三次，休息一分钟，然后重复这个过程。这很像蓝领工人的一天，你并不是在追求肌肉的泵感，但结果是，你会培养出那种重复性力量耐力，这种耐力在大多数团队竞技运动中，以及在现实生活中都非常实用。当你搬运家具时，你不会想着“我要让肌肉充血”，而是想着“来，把这个钢琴搬上去，再搬一个，然后我们休息20分钟，再重新开始”。
▶ 英文原文 ⏱
Then in addition to that they were able to bang out a lot more consecutive reps as well they weren't even in training for that then after that they also saw competitive better results in competition and so on so forth it's a it's a imagine taking a weight that you can lift maybe 12 to 20 times and you lift it about three times rest for a minute and do it again and again and again this is very much like a blue collar workers day and you're not seeking pump whatsoever but as a result you're going to develop that type of endurance that repeats strength endurance that very much is applicable to most combat in team sports and also for the real life whenever you are moving furniture you're not trying to look I'm going to try to get a pump let's see get this piano up there and get another one then we're going to rest for 20 minutes then we're going to start over.
没有一项瑞典关于职业强度的研究表明，经验丰富且老练的工人，如伐木工人，能够将工作时间保持得非常短暂，然后休息几秒钟，再反复进行。这样间歇性的休息方式非常有效。似乎这是一个反复出现的主题，顺便说一下，谢谢你详细说明了这一点。对于想要尝试这种方法的人，我打算做四组练习，每组三个动作，每个动作的强度大约是你最大重复次数的70%，即你可以做到大约12次的重量，但实际上只做三次。每个动作之间休息一分钟，走动放松一下，如此重复大约15轮。
▶ 英文原文 ⏱
No Swedish work on occupational strength they found that old and crafty and wily workers like loggers and others they were able to keep their efforts very brief and then they rest for a few seconds and do over and over and over so that intermittent nature of rest is very powerful seems like this is a repeating theme and by the way thank you for spelling that out so for people that perhaps want to try something like this and I intend to four exercises three exercises done each at roughly 70% of your one repetition maximum so what you could do for about 12 repetitions but you're only doing three repetitions rest a minute in between exercises just walk around shake it off and do this for do this about 15 times possibly later 15 rounds.
因此，这可以是泽彻深蹲、引体向上、双杠臂屈伸、硬拉或类似的练习，不过我可能不会建议做硬拉。你举的例子非常好。这是一种训练方案，我曾为几位朋友制定过，他们要参加高级别的巴西柔术比赛。我们就是这样做的：他们做泽彻深蹲，更具体一点说，还包括了更多的握力训练；他们还做了窄握卧推，因为窄握卧推虽然负重不如宽握，但能很好地锻炼肱三头肌。当然，你甚至可以选择一个动作，做三次重复，然后休息一分钟，之后继续。
▶ 英文原文 ⏱
And so this could be zurcher squat pull up dip deadlift or something like that maybe I probably would not do the deadlift you know you used really good examples so this is a protocol that I did for a couple of friends of mine for their high level BGJ competition we did exactly that they did zurchers they more specific and more grip and they did the close grip bench press and the reason it's close it doesn't put on quite as much but it works at triceps really quite nicely but yeah but you can even do it with one exercise three reps rest for a minute and so on.
每周可以重复多少次？你可以每周轻松重复三到四次，但这取决于你还在做什么。如果每周两次就足够了，即使每周两次也足够，而且这可以与力量训练计划相匹配，它并不会影响力量训练日。因此，你可以将这些锻炼视为力量训练的轻松日，用于相同的举重动作。这种训练将增加耐力，同时也会在一定程度上增强力量。在Bobikin的实验中，至少对格斗者来说确实起到了增强力量的作用，但要知道格斗者通常力量并不是很强。所以在某种程度上，它将增加你的力量，至少会支持你的力量。这也是一个完美你的技术和技能的好方法，非常有冥想效果。
▶ 英文原文 ⏱
How many times per week is one repeating you can repeat this three four times a week easily but it depends on what else you do and it's twice a week is enough even twice a week is enough and it fits your strength training regimen it doesn't take away from strength day so it pretty much you can treat that as your light day for strength for the same lifts okay so and this would is going to increase endurance but is also going to increase strength somewhat it's going to increase strength somewhat in Bobikin's experiments it definitely did at least on fighters but realized fighters typically are not that strong so up to a point it is going to increase your strength as well and at the very least it's going to support your strength and it's a great way to just perfect your technique perfect your skill it's wonderful it's very meditative.
我的同事 Brad Jones 近期写了一本关于“铁有氧运动”（Iron Cardio）的书。他采用了一个力量有氧运动方案，这个方案是由我的另一位同事 Alexei Senar 开发的俄罗斯方案，他也是我们的一位教练。Brad 使用了整个系统，大家都非常喜欢。
让我回到 Alexei Senar 是如何开始的。他住在法国，曾指导一些执法人员。这些人员在执行监视任务时，绝对没有正常训练的条件，但他们希望能做一些有效的锻炼。于是，他建议他们可以用壶铃，在酒店房间或者监控地点进行训练。训练内容是：先做一个壶铃摆动（Clean）、一个推举（Press）、一个前蹲（Front Squat），然后放下壶铃，摇一摇再重复：一个摆动、一个推举、一个蹲，再放下。这样像节拍器一样节奏性地执行，不需要让自己呼吸急促，也不追求大量肌肉泵感。这样的单次训练大约进行 30 分钟，或者根据自己的时间来调整。
▶ 英文原文 ⏱
My colleague at Strong First Brad Jones he even just wrote a book about it the iron cardio because he took a protocol strength aerobics protocol like this Russian protocol developed by another one of my colleagues Alexei Senar another one of our instructors and he just used the whole system and people loving it because sorry I'm going to go back from the beginning to Alexei Senar so he lives in France and he was coaching some law enforcement personnel and they were on a stakeout where they absolutely had no ability to train normally and they wanted to do something effective so he said okay take the kettlebell and keep it in your hotel room or wherever is your stakeout do one clean one press one front squat put the kettlebell down shake it up one clean one press one squat put it down and like a metronome in a very rhythmical manner you're not trying to breathe hard you're not trying to get a pump with singles you want and you do this for about 30 minutes or whatever amount of time that you do.
这确实很好地增强了重复性的力量耐力，还有一个附带的心肺效果，因为在训练过程中，你的心脏几乎是在恢复，你也没有感到酸痛。之前提到过，有些人追求肌肉的泵感和酸痛，而造成酸痛的一个原因显然是大量的离心收缩，这确实没错。但许多人没有意识到的是，酸痛还可能来自于肌肉中的酸性物质过多。过去教练们常说，酸会灼伤肌肉，这并不准确。但实际上，当肌肉中酸性物质水平高时，它会刺激自由基的产生，这些自由基会破坏细胞膜，并刺激溶酶体和吞噬细胞的活动，这些细胞会“吞噬”肌肉组织。因此，如果进行过度的酸性训练，你也会感到酸痛。所以追求酸痛没有任何意义，尤其是我们不仅从科学研究中，还从运动经验中了解到：有些人总是感到酸痛却没有看到任何进步，而有些人不感到酸痛却不断变得更强壮，其他人则介于两者之间，因此两者没有相关性。
▶ 英文原文 ⏱
And it does develop that repeat strength endurance fantastically well there is additional secondary effect of some cardio because you're breathing in between pretty much your heart is recovering and you're not getting sore because you talked earlier about people seeking pump and seeking soreness one of the reasons soreness comes from is obviously a lot of eccentric contraction that's very true but what people don't realize is that soreness also comes from too much acid in the past the coaches used to tell you know acid burns holes in your muscle it doesn't but what it does do is when the acid levels are high in the muscle it stimulates production of free radicals which pound the cellular membranes later it also stimulates activity of lysosomes and phagocytes that just eat up the tissue the muscle so if you do too much acidic work you're going to be sore as well so seeking that makes no sense whatsoever especially as we know not even from scientific studies but from athletic experience some people get sore all the time see no progress in anything some people don't get sore they keep getting stronger and everybody in between so there is no correlation.
如果你想要肌肉泵感，而你又想增肌，一条非常简单的指导原则是：用较重的重量和较少的次数获得一些泵感。所以如果你在做五次甚至三次以下的重复，但仍然能获得一些泵感，这就意味着你完成了足够的训练量，以刺激肌肉的适应。我无法具体告诉你肌肉里发生了什么，但这方法对增力量和肌肉增长都是有效的。关于这一点，有很多理论，但至少我们知道自己还不完全了解其中的原理。我很欣赏你总是承认我们在肌肉增长方面并不是完全摸不着头脑。
▶ 英文原文 ⏱
If you're looking for pump on the other hand if you're trying to build muscle one very well building strength one very simple guideline would be achieve some pump with a heavy weight and low reps so if you keep your reps to five and fewer even three but you achieve a little pump that means you've performed a sufficient volume of work to stimulate the adaptation what exactly happens in the muscle I cannot tell you but it absolutely does work for both strengths and both hypertrophy so many theories about at least you and I know that we don't know we're just speculating here I really appreciate that you always acknowledge that we're not totally in the dark about hypertrophy.
我喜欢这个关于氢提高细胞通透性的理论，您提到这能让激素更容易进入。有些人可能知道类固醇激素，比如睾酮、雌激素等，它们不仅可以与细胞表面的受体结合，还可以进入细胞核，引起基因表达的变化。用青春期作为最醒目的例子来说，就是身体内的细胞中存在潜在的功能，而一旦睾酮、二氢睾酮和雌激素根据个体的性别进入体内，就会激活毛发增长、乳房发育、肌肉增长和声带增厚等，而这一切都是通过基因表达来改变的。
▶ 英文原文 ⏱
I like this theory about the hydrogen creating a permeability of the cells and you mentioned that then it gives the hormones access some folks might know the steroid hormones like testosterone estrogen and others they can bind to cell surface receptors but they can also go into the nucleus of a cell itself and cause changes in gene expression which is sort of if you just think about puberty as the most salient example right there's all these latent potential in the cells of the body but then once the testosterone and dihydrogen testosterone and estrogen arrives in the body depending on the sex of the individual then you activate hair growth you activate breast growth you activate muscle growth thickening of the vocal anyway that's through gene changes in gene expression in this configuration.
你之前提到每周做三次重复练习，我想知道我是否可以在同一天或其他日子同时进行力量训练。你可以在间隔训练的日子进行真正的力量训练。如果力量训练是你的优先事项，那么这种力量有氧训练每周最多做两次，然后再进行三到四次力量训练。如果耐力训练更重要，则每周进行一次真正的力量训练，其他三到四次做耐力相关的训练。这种训练计划非常有利于全面规划训练，因为同时提高所有能力是不可能的，只有对于发育阶段的孩子来说，同时进行多方面训练才有好处。
▶ 英文原文 ⏱
That you described before you know of doing this three repetitions and repeating you may be doing that three times a week could I also train for strength simultaneously same days or other days other days so on the intervening days I could go in and do my real strength work yes and you look at your priority if your strength is more important do this type of strength aerobic work no more than twice a week and you know then you do strength like an additional three times or four times if that type of endurance is more important do real strength work once a week and then three four times of the other kind this is also a very good idea in general for planning for training planning for training different qualities because trying to develop everything to a high level at the same time it's impossible it simultaneously training in parallel everything only is good for young kids when they're developing because you know you gotta try structure addressing different qualities.
一个例子是区块训练，这是一个很好的例子，展示如何在不同阶段兼顾力量和肌肥大。这个实验可以追溯到1970年，研究对象是铅球运动员，他们进行深蹲和卧推的训练。其中一组使用85%力量进行三组五次的练习，这是一种典型的高强度训练；另一组则是使用60%力量进行三组十次的练习，这种方法通常用于增加肌肉体积。虽然有些人，比如Jim Brose，可能认为60%的强度对于做十次一组来说太轻了，但我并不这样认为，因为运动员第二天还需要投掷铅球。如果你做到力竭，会导致你的力量在接下来的几天内下降约40%。
这两组各自按照自己的方法训练，都取得了不错的效果。然而，当涉及到卧推时，交替使用这两种刺激方式的效果差异明显，显示了区块训练的优势。通过区块训练，你不仅可以交替这两种训练方式，还可以简单地维持某种训练质量。幸运的是，维持已取得的成果所需的努力远少于达到目标时所需的努力。
▶ 英文原文 ⏱
So one example would be block training so here's one really good example how strength and hypertrophy can be addressed at different periods the experiment goes back to 1970 it was done on Ivanov Kiselyova I forgot the third third author experiment done on throwers and they were doing squats and bench presses and one group was doing 85% for five triples you know typical heavy type stuff the other was three sets of 10 with 60% which is fairly typical hypertrophy work Jim Brose would say that's too light for sets of 10 and I say no it's not because you still have to throw the shot put the next day if you do 10 reps to failure you're going to be completely done your strength will be down by about 40% for the next few days so and so the one group did this the other group did this this they both made good gains and the third group but up to a point difference but in the bench press there's a huge difference that alternating these two types stimuli so that's an example of block training how you can do that but what you can also do is you could simply maintain a quality so fortunately it takes a lot less work to maintain anything that you reach than to get there.
通常，每周进行一次中等强度的训练就足以维持某项素质，比如力量训练。如果每周一次以你最大力量的80%进行三组三次的提升，你可以轻松地保持几个月的力量。这并不需要太多，但你绝不能完全停止力量训练，因为它会改善你所做的一切，包括耐力训练。你可以调整优先次序，就像斯图·麦吉尔的训练计划一样。他为双日制训练，其中两天进行力量训练，两天进行灵活性训练，两天进行耐力训练，这是一个非常好的平衡模式。但你也可以根据自己的情况进行调整，比如一项训练每周做三天，另一项做两天，另一项只做一天，然后再切换优先次序。这种系列化专注的策略，对于有经验的训练者来说是非常好的。此外，还可以采用中等到非常高强度的循环训练。
▶ 英文原文 ⏱
So typically training some quality once a week at a moderate effort is enough to maintain it like in strength example of strength if once a week you lift 80% of your max for three sets of three reps you can maintain your strength easily for months easily it just doesn't take much at all and you don't want to stop your strength training ever totally because again it has that it will improve everything that you do even your endurance but then you can switch the priorities in the same manner and people can do that in their own way oh okay here's a great example so I love Stu's biblical week so where Stu McGill he trains two days a week of strength two days a week of mobility two days a week of endurance which is which is a very good balanced model but what you could do for a while is you switch to doing one two three so one quality gets three days a week one quality gets two one quality gets one and then you shift the priority so this sort of a serial specialization is a very good tactics for experienced trainees maybe and maintaining that you know moderate hard what was it moderate very hard what was Franco's what was the cycle forgive me for forgetting you can do that as well.
弗兰科进行了四周的硬拉训练，分为中等负重、重负、中等负重和非常重的轮次。虽然这些轮次可以用多种方式来定义，但关键在于我们需要改变训练的强度和努力程度。在不同的训练系统中，这可以用不同的方法实现。一个简单的方法是在训练组结束时提早停止，不要达到力竭。然后，在后面的一些周里，可以稍微靠近力竭状态。这个方法就是经典的美国力量举周期训练的例子：在第四周，你可以使用五次最大重量重复次数训练，而在第一周，你则使用可以做十次的重量进行五次重复训练。这是一种简单的方法，即从轻松的训练逐步过渡到更高难度的训练，然后重新开始。高强度训练是必须的，但需要小剂量进行。举个例子，单次重负就是力量训练的秘诀所在。
▶ 英文原文 ⏱
Yeah Franco had four weeks of deadlifts moderate heavy moderate very heavy and again we can define them a lot of different ways but we definitely need to vary the effort not just the intensity somehow somehow in our training it can be done differently in different training systems one very simple way is just to stop your sets earlier before long before failure and you know later on in some weeks just get a little bit closer to that so that's an example of that classic American cycling power lifting cycling so when on your week four you're going to do five reps with your five rep max but on week one you're doing five reps with your perhaps ten rep. max so that's a very simple way of doing that where you go easy and then you go harder and then you start over and you and you have to do and you have to training hard has to be done but it's not something it has to be done in really small doses like let's use singles as an example heavy singles heavy singles are the special sauce of strength training.
除非你是极少数拥有特殊基因天赋的人，否则这些训练方法不能作为你训练的基础。我们都知道保加利亚人在举重方面做到了这一点，但他们这些人是经过特别挑选和特别辅助的，而且很快就被淘汰。苏联的冠军则能够保持领先，其中一些苏联选手像普鲁克费尔德和阿列克谢耶夫甚至在36岁时仍赢得奥运会举重比赛，那对于举重来说简直是个高龄。大卫·里格尔特说过，他认为创下了63项世界纪录，因为他们非常谨慎地选择何时使用这种接近最大强度的刺激。他们了解到这一点，并且苏联的举重系统完全是经验主义的，这真的很有趣。他们仅仅观察什么有效，什么无效，进行比较，并不断尝试。因此，他们对一切进行了实验，最终发现了一些规律，比如体重较轻的举重选手可以进行更多的重单次训练，而中级选手可以比高级选手进行更多类似的训练。
▶ 英文原文 ⏱
They cannot be used as the foundation of your training unless you are except for some very few genetically gifted individuals you know we all know the Bulgarians have done that in weight lifting but again these guys were specially selected specially assisted and they were broken very quickly Soviet champions stayed there are some Soviets who won the Olympics at the age of 36 like Plukfelder and Alexeyev for weight lifting that's just an absolutely old man and Rigert said David Rigert said I think what 63 world records because they were very careful about when to use this near maximal stimuli they figured out this and the system itself the Soviet weight lifting system was totally empirical which is really fascinating they just looked what works what doesn't compare it and just kept trying so they've experimented with everything and they simply have found that certain observations like okay lighter lifters can do more heavy singles than heavier guys intermediaries can do more than the advanced guys.
这会因不同的举重项目和举重者而有所不同，不管是使用药物的人还是没有使用药物的人都没有区别，但你必须针对个人情况进行调整。他们发现，如果你做太多的重单次举重，你可能会受伤，并且进步不快；但如果做得不够多，进步同样会不够快。因此，你需要为自己找到最佳平衡点。他们也明确表示，比赛中的单次举重应该是最大重量。因此，在训练中，他们通常只会达到90%到92.5%的重量，偶尔达到95%的重量，但目的不是为了测试自己的极限。甚至像俄罗斯的力量举重运动员，在比赛前几周，他们会逐步增加到一个接近最大重量的水平，俄罗斯语称之为“prekytka”，这相当于一种“估测”。这不是猜测，而是让你了解自己的状态，以便决定比赛中的第一次尝试和开场重量，而不是用来测试自己的极限。
▶ 英文原文 ⏱
It's going to vary from lift to lift a lifter to lifter no difference between guys who are on drugs and guys who are not but you have to individualize and they found if you do too many heavy singles you're going to not progress rapidly you hurt yourself you don't do enough you don't progress as quickly so it has to be to find that sweet spot for yourself and they also were very definite that the singles are maximal so that's what competitions are for so they would go to 90 maybe 92 and a half percent once in blue moon 95 but you're not there to test yourself there is even like Russian power lifters what they do couple weeks before a meet they have this workup to a weight that's kind of max so the word for this prekytka and prekytka it translates kind of like estimate it's like an estimate this is not you're guessing like this is where I'm at that gives me an idea what's gonna be my first attempt what my opener is gonna be instead of I'm gonna test myself.
我会告诉他们，健身房不是展示自己的地方，那个用途更多是属于到专业平台。对于那些对力量训练真的感兴趣并且认真的人来说，你需要找到一个合适的频率来进行重训。可以从每月一次约90%的强度开始，尝试逐步探索增加或减少次数。但训练的核心必须是使用中等重量，足够重以示尊重，但又不要轻到毫无压力。而大部分训练应该围绕这个核心进行，比如每组3到4次，也许5次，使用大约80%的重量。这在各种训练体系中都比较通用。美国的力量举体系完全不同，但里面同样会有5次、3次和4次的训练。苏联的体系不同，但也有很多3次和4次的组合，以及一些变体。这样做的原因之一可能与技能练习有关。有一个西方研究对这种单一技能进行过测试，单一技能是指那些一次性完成的动作，比如投掷或举重，而不是持续性的技能比如跑步。在实验中，运动员们练习这种单一技能的组合中，做6组1次、3组2次和1组6次的比做2组3次的效果好得多。
▶ 英文原文 ⏱
I'm gonna show them gym is not the place to show anything that's what the platform is for so you need to find if you're interested in serious about strengths you need to find how often you can go heavy in the different lifts start with you know start with something maybe once a month about 90% and then try to see you doing it more doing it fewer times but the meat and potatoes of the training has to begin these moderately heavy weights heavy enough to respect not light enough not to fear and most of the work has to be done with that so it's like those sets of three four maybe five reps with 80% something like that and that's fairly universal across the training systems because the American powerlifting system is organized totally different but that's again there's going to be fives and threes and fours that's going to be a big deal Soviet system different but a lot of threes a lot of fours some fives some variations but why it is so some of it possibly has to do with skill practice because this goes to an example it's a Western study of a discreet skill a discreet skill to listeners that means something that happens once kind of like a throw or a lift as opposed to continuous skill like running and an experiment they tested these athletes do this discrete skill for six sets of one three sets of two or one set of six and two sets of three did much better.
据说，具有这种非常特殊的素质，并且专注力和执行能力可能会下降。绝对地，我的意思是，无论是高量还是低量，耐力还是力量，质量，质量，还是质量——毫无疑问，其他一切可能都有害，而且坦率地说，这给健身文献增加了很多困惑。人们在想，到底是做五组五次，还是十组十次。而我可能不是这方面的专家，但在这个领域呆了一段时间后，我觉得不断传达的信息是，每一组动作都要做到高质量，休息时间也要高质量，无论这意味着什么，散步、甩开手脚，或者是结构化的训练计划都要高质量。
▶ 英文原文 ⏱
So supposedly have that very special quality and presumably there's a drop off of ability to concentrate and really execute properly absolutely I mean one thing that keeps coming through here is that whether or not one's talking about high volume or low volume or endurance or strength quality quality quality oh no doubt about it everything else is potentially detrimental and frankly has added a lot of confusion to the fitness literature where people I think they're doing five sets of five or do I do ten sets of ten and if I may this isn't my field of expertise but again having been in and around it for a while I feel like the message that keeps coming through that's going to deliver the results is every single repetition high quality the rest period high quality whatever that may be walking around shaking it off the structuring of the program high quality.
我觉得很多人在锻炼时太随意了，只是追求肌肉充血、酸痛和出汗，好让自己可以在每组之间喝个健身奶昔，拍个自拍，然后就算完成任务了，即使是不参加比赛的运动员也一样。我认为，如果认真对待健身训练，有太多东西可以从中受益。就连“健身”这个词本身都有些奇怪，更不要说认真对待训练了。我从来没把这称作是锻炼，我好像是从那些专业人士那里学来的，他们说你是在训练，不是在锻炼，或者说你是在练习，这个说法我很喜欢。
▶ 英文原文 ⏱
I think people are far too haphazard and seeking the pump and soreness and some sweat so that they can have their post workout shake and a selfie between every set and just kind of check the box even for people that aren't competitive athletes. I think there's just such an enormous range of things to be gleaned from taking one's fitness training seriously even the word fitness is kind of a strange word training seriously right I've never even called it a workout I think I picked that up from men so you train you don't you like I've never or you practice I like that very much.
我也喜欢将“学生”和“客户”区分开来，这不仅仅是标签，它们实际上改变了我们的认知框架。在苏联体系中，当谈到训练时，通常被称为“课程”，这些课程会培养各种素质，比如力量、耐力等等。例如，Verkashansky经常提到是品质的教育。而在Strong First，我们把训练称为“练习”而不是“锻炼”。大约100年前，Earl Litterman在《力量的秘密》一书中写下了一句伟大的格言：当时的力量运动员明白不要过度刺激自己，他们知道只要坚持训练，最终就能达到个人最佳记录，而不是每次训练都要拼尽全力。
▶ 英文原文 ⏱
I also like the distinction between students and clients that's that's a very these are not just labels I think they really change our cognitive frame in the Soviet system when you're talking about your training session often times it was referred to as a lesson when various qualities were developed like strength endurance and so on Verkashansky for example often mentioned that like education of qualities and at Strong First we talk about a practice not a workout and a great line that was written 100 years ago by Earl Litterman in Secrets of Strength and back then strength athletes understood the importance of not training on the nerve so they understood you just train and then eventually you're going to go for PR but the rest of the time you don't kill yourself.
当他描述这个早期追随高强度训练的人时，他提到这个人已经耗尽了自己的精力。他说，这是一个力量追求者无法承受的状态。从语义上说，当你试图“耗尽自己”时，你是在努力让自己精疲力竭，或者是努力练习以提高自己的能力。这与不平等相关，因为耐力确实有技能的成分，就像力量一样。比如，重复使用身体组织的弹性、在收缩之间放松以恢复循环、保持正确的姿势等，这些都是技能。呼吸技巧非常重要，对于力量、耐力以及任何事情都是如此。如果你以这种方式不断消耗自己，那么不会走得太远。
▶ 英文原文 ⏱
When he's describing kind of this early adherent of this high intensity whatever and he's referring to him he says he has literally worked himself out and he says that's something that strength seeker cannot afford so semantically when you're trying to work yourself out that's you're trying to exhaust yourself or are you trying to practice to excel to get better at something and that applies to inequality because endurance very much has a skill component just like strength because the ability to reuse the elastic properties of the tissues the ability to relax between the contractions to restore the circulation the ability to maintain the proper posture and so on and so forth these are all skills the breathing breathing skill huge extremely important for strength for endurance for absolutely anything and if you're going through it's yeah nobody's going to get very far this way.
好的，所以虽然可以通过阻力训练来提升力量和耐力，但你也解释过怎么做。其实有很多人，包括我自己，有时候喜欢去户外跑步或徒步旅行。就像你之前提到的背包，我不是很喜欢，因为它让我身体向前倾。不过，我喜欢携带壶铃并用两边交替的这个主意。现在也有一些更贴合身体的负重背心，可以更好地分配重量。你怎么认为去健身房进行力量训练，然后在其他地方进行耐力训练呢？坦率地说，如何结合举重和跑步，让人变得更强壮，同时发展耐力呢？如果我们现在谈论的是一般活跃的人，而不是运动员，他们需要记住几件事情。如果你进行的力量训练主要是神经适应，也就是低次数的重负荷训练，那么在进行训练时保持充足的精力是很重要的。
▶ 英文原文 ⏱
Okay so while one could use resistance training in order to generate strength and endurance you explained how to do that there are a good number of people out there including myself that sometimes like to get outside for a run or to hike as you mentioned earlier about the rucksack I'm not such a fan of the rucksack because of being pitched forward but I like this idea of carrying the kettlebell and switching sides nowadays they also have some weight vests that are a little bit more close to the body that distribute the weight what are your thoughts about going into the gym in order to do the strength training and then generating the endurance work elsewhere to be blunt like how would one combine lifting and running in a way that allows one to get stronger and develop endurance perhaps simultaneously if we're talking about right now people who are just active people who are not athletes there are several things they need to keep in if the strength exercises that you're doing are primarily neural adaptations which you're targeting which means lower repetitions heavier stuff then it's important to be fresh when you're doing the exercise.
这段文字主要讨论了力量训练和耐力运动之间的协调。总结起来，它强调了以下几点：
1. 即使你在进行特定的高强度力量训练（例如深蹲），稍后仍然可以进行远足等活动。这种活动安排相对自由。
2. 如果你的训练主要是为了肌肉增长（肥大），那么即便你在练习之前感觉疲惫也是没问题的。例如，早上徒步，下午做一些上肢练习都是可以接受的。
3. 在进行完力量训练后的36到48小时内，最好限制耐力运动以避免冲突，因为这可能会影响训练效果。
4. 某些复杂训练，比如五次重复的小重量训练，可以同时锻炼耐力和力量。
5. 人生就是妥协，如托马斯·索维尔所说，并非所有问题都有完美的解决方案，只有妥协。你需要决定如何进行训练，以及如何在两者之间取得平衡。
6. 可以通过时间上的分配来专注于不同类型的训练：例如，某段时间集中提升力量，仅进行少量耐力运动（如每周两次远足）；到了夏天则可以减少力量训练的频率，增加户外活动。
总之，基于训练目标和时间安排，合理地规划力量和耐力运动之间的关系，可以有效提升整体健康和训练效果。注意训练的持续时间也很重要。
▶ 英文原文 ⏱
It's not really doesn't matter as much what happens afterwards so which means that you could do some heavy deadlifts you know heavy deadlifts and then a few hours later you can go for a hike on the other hand if you're lifting is more hypertrophy oriented it's less important if you come in tired it's okay even if you just hiked in the morning and then you went did your curls but afterwards for 36 48 hours it's ideally to restrict endurance exercise so because you're really going to have a massive conflict right there and it's not a good idea to do that if you're doing our preferred work of five reps again they address both endurance and strength well I guess you better keep a window on both hands right there there's always a conflict you know Thomas Sowell said there are no solutions there are only compromises so you just have to decide which way you want to compromise but that separation in time really does help the other thing is spending different times when you focus on one thing versus the other so the next two months you're going to spend on hitting your strength hard and you're just going to do two hikes a week just for your health just to maintain and then summer rolls around and you put your lifting on the back burner you lift less not necessarily lighter just less and you spend a lot more time outdoors and do these different things keeping in mind also the duration of the duration of training.
无论是哪种训练方式，训练时间越长，就越会引发更有利于耐力的适应反应，比如皮质醇水平会上升，还有其他一些因素会把训练效果引向耐力而非力量。因此，即便是力量训练课程，也不要让每次训练过长。什么算是“过长”目前很难明确界定。在苏联的举重训练中，顶级选手的训练时间是两个小时到两个半小时，这对他们来说效果不错，似乎很适合。但需要注意的是，那时他们是在使用兴奋剂。在使用兴奋剂之前的时代，训练时间较短。这也是使用兴奋剂与否带来的差异之一。如我之前提到的，苏联的研究确定了举重的训练量与肌肉量之间的关联，但他们也发现举重训练量达到80%或更高时，与力量的关联非常强，相关性达到了0.84。然而，如果只用较轻的重量训练肌肉量，有些选手能取得很好的效果，而另一些选手却只是增加了耐力。研究发现，使用兴奋剂的选手可以保持较高的训练量，并能持续增加肌肉，而不使用兴奋剂的选手却无法达到同样的效果。
▶ 英文原文 ⏱
So the longer your training session is of any kind the more you are triggering adaptations that are that are more in favor of endurance so your cortisol level goes up and there are some other things that do happen that drive you towards endurance as opposed to strength so even your strength training don't make the sessions too long what's too long it's really hard to know at this point in the Soviet weightlifting practice the top guys would spend two and two and a half hours they would for them that worked that seemed appropriate but then again don't forget at that point they're juicing and in the pre-steroid areas those times are shorter and this is one of the difference in steroids by the way that's in your training when you use steroids or not the as I mentioned earlier Soviets established the correlation with the volume of lifting and muscle mass that's one thing but they're also established correlation between volume of lifting at 80% or higher and strength and the correlation is very strong 0.84 however if you're talking about the muscle mass with that lighter stuff some lifters would just get great results and some lifters would just get more endurance and they found that guys who are juicing they can keep doing higher volumes and still keep getting more muscular but the guys who are clean they're just not able to do that.
通过试验和错误，可能像Marty Gallagher所说的那样填满一个小时。我喜欢这种填满一个小时的训练方式，我想我在健身房实际训练的时间从未超过一个小时，大概最多75分钟左右。我注意到如果训练时间超过这个，我会在当天晚些时候付出严重的代价，比如锻炼后的疲劳。我想讨论这个概念，在坐下来之前我查了一些资料，我们能保持注意力的能力与大脑中去甲肾上腺素和乙酰胆碱的释放有关，当然也和肌肉收缩有关，其中乙酰胆碱是神经与肌肉交流的主要递质。但这个观点是说，如果我们运动过于激烈，或者只是进行非常强度大的认知工作，就会出现运动后胆碱能耗竭的情况，然后我们感到疲惫。所以从实际的角度看，很多想要更频繁地进行力量训练或者同时锻炼力量和耐力的人，不仅仅是因为时间安排的问题，而是因为训练后感到精力耗竭和疲劳。你观察到这一现象了吗？有没有办法通过力量训练或其他形式的训练来改善认知功能？因为正如你所指出的，目前还没有完美的解决方案。但我看到了一种可能性，那就是通过身体训练来提升一天的精力——不仅变得更强壮，提升健康，还能以更专注的状态投入一天的工作。这将是一个理想的情况。
▶ 英文原文 ⏱
So trial and error probably like Marty Gallagher says fill an hour yeah I like the fill an hour I don't think I've ever spent more than an hour of actual work in the gym maybe 75 minutes or so I notice if I train longer than that I pay a serious price in terms of post exercise fatigue later in the day I'd actually like to talk about this concept I looked it up before sitting down today there's a little bit of our ability to hold our attention is dependent on epinephrine and acetylcholine release in the brain and of course muscular contractions acetylcholine being the dominant transmitter from nerve to muscle communication but this idea that if we exercise too intensely or even if we just do cognitive work that's very intense for a period of time that there's this post exercise cholinergic depletion and then we get this what so I think from the practical standpoint a lot of people who would like to train more for strength train more often for strength do strength and endurance work the challenge sometimes isn't just scheduling it it's that we feel depleted and tired afterward have you observed this and is there a way to use strength training or other forms of training to improve cognitive function because I you know again as you pointed out only compromises not solutions but I do see a world in which one could use their physical training to give them a for lack of a better word a boost into the day so you're getting stronger you're developing your health and you're also able to lean into your day with more focus and attention that would be the ultimate scenario.
嗯，好吧，很显然我们面对的是一个零和博弈。正如你所知，你的资源是有限的。有一件绝对有帮助的事情就是分解，这已经被证明了：将一项任务分成较小的部分，不管是什么类型的任务，无论是耐力训练、力量训练还是一些认知工作，你都能做得更多。这一点是需要考虑的。另一个显然是反馈。你必须倾听身体的反应，苏联非常强调你必须采用控制论的方法，你无论如何都要听取反馈。
▶ 英文原文 ⏱
Yeah well there's obviously we're looking at a zero sum game so there's you only have so much as you know your resources are limited one thing that will absolutely help is fragmentation it's been proven that dividing up a given workload into smaller chunks allows you doesn't matter what it is whether it's endurance training or strength training or some cognitive work you're able to do more and that's one thing that to consider the other is obviously the feedback you know you have to listen to your body pretty much soviet stressed very much that you have to take the cybernetic approach you have to have the feedback no matter what.
训练计划指出，你必须倾听反馈，在苏联的力量训练体系中，新鲜感是至关重要的，这不仅仅适用于举重。让我们来谈谈苏联的田径运动员如何进行力量训练，这对于很多听众来说更有参考价值，因为他们肯定不会花两个半小时在健身房里。
教授是他们的总教练之一，也是最早关注美国重量级举重运动员布鲁斯·兰德尔和保罗·安德森以及加拿大人道格·赫本训练的教练之一。他明确表示，这些举重选手一直采取低次数的练习，即使是最轻的重量甚至热身时，也不会超过3-4次重复。他们经常练习单次和双次动作，这对于保持新鲜感是绝对必要的，这也与他们的状态和表现有关，比如他们跳得多好，以及进行练习后的感觉等。
▶ 英文原文 ⏱
The training plan says you have to listen to that feedback and freshness in the soviet system of strength training and not just in weight lifting freshness was paramount it's even better let's talk about how track athletes in the soviet union train for strength and that's more that's will be even more applicable to a lot of the listeners because they definitely didn't spend two and a half hours in the gym so professor he was a head coach and he was one of the first to these Americans lifting heavy weights Bruce Randall and Paul Anderson and Canadian Doug Hepburn so these lifters he has absolutely says always do low reps so they would never do more than 3-4 reps even with the lightest weight even with the warm up weight they spent a lot of time doing just singles and doubles and it was absolutely essential that they stayed fresh and part of it was just the how they felt part of it is the performance how well they jumped and so how they felt after.
所以，他们发现如果你对这件事情非常执着，你会有一种持久的效应，这种效应至少会持续到第二天。这种持久效应不仅对你的力量和体能有帮助，还对你的认知功能也有好处。有一个非常有趣的想法，就是在跳跃比赛前一天做个卧推，或者在掷物比赛前一天做个深蹲。这显示出刺激身体的相反部位是非常有帮助的，这是一个非常有趣的现象。他们发现，如果力量训练是熟悉的且不耗尽体力，那么它绝对有助于你之后进行的任何活动。而且，田径运动员和很多其他人不同，他们尽量限制力量训练的量，一方面是因为他们还有其他项目要做，另一方面是因为他们需要保持精力充沛。
▶ 英文原文 ⏱
So they found if you're really obsessive about it you have that tonic effect that lasts at least until the next day and the tonic effect is both for your strength for your power but also for your cognitive functions as well but it's also very very interesting that here's an idea do a bench press before the next day before you're competing in the jump or do a heavy squat the day before you're competing as a thrower so it's again it's very interesting how the opposite part of the body stimulating that was very helpful very interesting phenomena so they found if the strength work is familiar and non exhaustive it absolutely facilitates whatever it is that you do afterwards and restricting this is where the difference this is where track athletes were very different from a lot of other people they tried to restrict their volume as much as possible of strength training in part because well they had to do other things and because they had to stay fresh.
所以，如果你查看训练的总体量，通常来说，你每种锻炼需要完成的次数是怎样的呢？最小的训练总量是10到20次，理想的总量是20到30次，而最大的总量是30到50次。那么，如果你完成20到30次，可能是偏下限，你会建立力量。如果你没有达到力竭，并且在组间充分休息，除非你是在练习动作模式，每组至少需要休息五分钟，这对神经和化学反应都有益。更可惜的是，大部分情况真的只是倾听身体的信号，并用自己的判断来进行调整。
▶ 英文原文 ⏱
So if you look at the volume if you look at generally speaking how many repetitions that you want to perform per exercise per lifting but they were also applied in track so the minimal volume is 10 to 20 repetitions total so minimal and optimal is 20 to 30 maximal it becomes 30 to 50 in that window so when you're looking at 20 to 30 reps maybe on the lower end right there you're going to build strength and if you also are going to not go to failure and rest sufficiently between sets unless you're greasing the groove you need to look at least five minutes pretty much and that's both for neural and bad chemical reasons but more is really better unfortunately really a lot of it is just comes down to listening to your body and just using your judgment.
我希望我能给出一个更好的答案，但我觉得这是一个很好的答案。在力量训练界，从百年前的Liederman到苏联的举重专家，如Razionov和Roman，再到后来的Steve Justa——一个来自内布拉斯加州、非常有才华的力量运动员和农民，他都提出了一些非常出色的训练方案。他们认为，你应该在训练结束时比开始时更强。这种理念贯穿于专业或高水平的力量训练中。在这样的训练中，那种让自己筋疲力尽、极度泵感或呕吐的训练方式被认为是疯狂的。
▶ 英文原文 ⏱
I wish I had any better I wish had any bad answer here I think it's a terrific answer I like to leave the gym with some gas thinkers in the strength world starting from Liederman back a hundred years ago to Soviet weightlifting authorities like you know Razionov and Roman and later on somebody like even Steve Justa was a very colorful individual just brilliant brilliant strength athlete a farmer from Nebraska who just came up with some fantastic protocols but he would say that you gotta finish stronger than when you started and that seam is very much permeates professional or high level strength training where this mentality of a workout or try to get smoked or pumped or throw up in the bucket they would look at you as that's insane.
苏联人限制深蹲中进行10次一组的训练有几个原因。虽然你这样练肯定会增加肌肉量，但是他们限制的原因之一是，除了难以增重的重量级选手，几乎没有人做10次一组的训练。此外，这种训练对心肺系统的压力也太大了。尽管苏联举重运动员会进行一些一般的身体训练，比如越野跑或踢足球，但增加重复次数的影响很大。把休息时间增加到至少五分钟可以产生很大的效果，并且限制练习的数量，因为人们没有意识到虽然你在使用不同的肌肉群，但仍然在使用同一个大脑和肾上腺，所有这些都会累积。我会建议在一次训练中最多进行两到三个动作，顶多三组的最大力量训练，只做一个动作也没问题。如果你想后来做肱二头肌或小腿的训练，可以把它们留到最后或者完全分开，这些不会耗尽你的精力，你可以另选一天来专注于它们，并享受小腿燃烧的感觉。
▶ 英文原文 ⏱
One of the reasons that also Soviets restricted the sets of 10 in the squat you gonna definitely put on some mass no question about it but one of the reasons they restricted that very few people did sets of 10 except for heavyweights who had a hard time bulking and even more is like okay that's too much cardiorespiratory stress and even though Soviet weightlifters did some general physical training like cross country running or playing soccer but reps will go a very long way restric increasing the rest periods to at least five minutes would go a very long way and restricting a number of exercises because people don't realize that you're using different muscle groups but still using the same brain you're still using the same adrenals and all that stuff really adds up so I would say during one practice one training practice maybe two maybe three exercises max lifts and nothing wrong with doing just one and yeah if you want to do your curls and whatever calves later that's fine but you can tack it on in the end or you can do totally separate those things don't really zap you you can just come in a separate day and enjoy your calf burn love it.
如今，人们似乎过于依赖运动前刺激物，现在大家非常注重让自己在训练之前完全兴奋起来。我认为这在一定程度上导致了人们在运动后感到极度疲惫的原因。你知道，他们在运动前喝了兴奋剂去健身房猛练，然后又通过运动后饮料和一堆碳水化合物来补充糖原。当然，这样过后两个小时你就想小睡片刻了，令人惊讶的是，在那种状态下还有人能学习或做些什么。我认为这种情况与您描述的训练方式非常不同。所以我也很想听听您对刺激物的看法，看看它们如何支持或阻碍表现。我也很好奇这种模式下人们失去了什么，比如学会如何在一天中多次循环调节能量。您多次提到在组与组之间，甚至在有些情况下每次重复之间，能够放松肌肉和神经系统的能力。对此我觉得很有趣。
▶ 英文原文 ⏱
There seems to be an over reliance nowadays on pre-workout stimulants these days there's a lot of emphasis on just trying to get as you know absolutely wired and geared up for training and I think that in part contributes to why people feel this post exercise fatigue you know they go hit the gym hard after a pre-workout and then they're doing their post workout shake and a bunch of carbohydrates to replenish their glycogen and of course two hours later you want to take a nap I mean it's amazing anyone could study or do anything at that point I think that's very different than the kind of training you're describing I also just so I'd love your thoughts on on stimulants generally and how they can support or hinder performance and I'm also curious about just the what's lost in that model in terms of learning how to cycle one's energy up and down you know several times today you've mentioned this thing of the ability to relax the muscles and relax the nervous system in between sets maybe between reps who knows but usually between sets and certainly and sometimes between reps under certain circumstances interesting.
好的，那么在我们开始之前，我们可能会先讨论一下兴奋剂，我们之前聊过什么时候兴奋剂实际上可能会妨碍表现，什么时候又可以帮助表现。接下来，我们再聊聊紧张和放松的循环。因为我把身体训练视为探索神经系统功能和控制的一种方式，并且这种控制可以被应用到其他地方。这就是我想要展开的话题。
首先，我要说明的是，兴奋剂和任何药物都不是我的专长，所以我接下来要说的只是一些反映我所了解到的知识。凭借你的神经生物学背景，你能够告诉听众比我多得多的内容。但是，关键是在力量训练中会有两种适应产生：一方面，它使肾上腺的功能更加经济；另一方面，它也大大提高了肾上腺的能力。
▶ 英文原文 ⏱
Yeah so maybe we talk about stimulants before we started today we were talking about when stimulants can actually hinder performance when they can help and then maybe we talk about the cycling of tension and relaxation because I look at training physically as a venue for exploring nervous system function and control over nervous system generally that one can apply elsewhere so that's the kind of theme I'll just roll out on to the well first of I'll preface it by saying that stimulants and any kind of pharmacy is totally out of my wheelhouse so what I'm about to say is purely reflected knowledge you know with your neurobiology background you can tell the listeners so much more than I could possibly can but top just gone they're completely flat because there are two adaptations that take place in strength training proper strength training so on one hand it's much more economical function of the adrenal glands on the other hand it's much higher capacity as well.
所以，这些小伙子和姑娘们能够在需要时把状态提升到非常高，而在不需要时保持低调。他们知道，在比赛结束或经历一周的高强度健身后，接下来的两周内精力会下降甚至耗尽。因此，你真的要节省你的肾上腺素。在健身房进行重力训练的举重者通常会保持在训练极限，而不是比赛极限。那么，什么是训练极限呢？训练极限是指在不需要过于兴奋的情况下所能举起的最重重量。上世纪50年代，苏联举重的奠基者之一卢奇金就提出了一种很好的策略来找到这个重量。如果在做动作前你的心率上升了，那就是训练极限，所以你需要自我监控，当然除非是参加比赛，那是另一回事。
▶ 英文原文 ⏱
So these are the guys and gals who are able to crank it up really really high when they want to keep it down when they don't have to and they do know that for the next two weeks after the competition or after some idiotic gym max that might take a week they're going to be flat they're going to be completely gone so you really have to spare your adrenaline the lifters who take heavy lifts in in the gym they still typically they stay at the training max not the competition max so what's a training max a training max it's the heaviest weight that you can possibly lift without getting too excited about it and back in the 50s Luchkin he was one of the fathers of Soviet weight lifting he came up with a great tactic how to find that weight if your heart rate goes up before the set that's you have it so that's you gotta monitor yourself unless you're in competition of course that's that's a different game.
如果我要就训练举重前适量使用兴奋剂的问题征求他人意见，我会说一般来说，你应该适度使用，特别是要把它留在你真正需要的时候。在美国的力量举重体系中，通常在第三周和第四周的时候使用兴奋剂比较合适，而在第一周和第二周重量较轻的时候，应该让肾上腺恢复，不需要那么用力。所以，这只是一个使用的例子。如果你需要喝一些能量饮料才能振作起来进行训练，那可能你的生活中存在一些问题，也许是生活方式的选择需要改进。如果每次训练后你都感到精疲力竭，那么你可能错过了生活的乐趣。
▶ 英文原文 ⏱
If I will defer to others about how much one should or could take stimulants before training lifting I'm talking what but generally speaking you gotta do it moderation and especially you gotta save it for the times when you really need it like in the American powerlifting system when you have during week three and four that's good time to do it during the weeks one and two and the weights are lighter let your adrenals recover and you don't need to push yourself as hard anyway so just one example how to how to go about this if you have to drink some stupid energy drink to just get yourself up to training there's something wrong in your life possibly it is something that's a lifestyle choices and you need to address it if you're always feel exhausted after training you're missing out on life I mean if you're doing a very.
一种不需要高认知能力的办公桌工作，它非常机械化，可能涉及到纸笔或电脑工作。你选择每天通过大量训练到力竭或者做数学题等方式来"摧毁"自己，这完全是你的决定。但如果你查看自己的肾上腺状况、交感神经系统的主导地位以及自身的感受，你会发现其实感觉非常不好。另一个方面是，就像我们之前谈到的学习和技能训练，当前的表现并不能代表学习的效果。因此，仅仅因为你通过某种饮料让自己兴奋，从而多举起了五磅的重量，并不意味着你的力量真正提高了。你需要的是持续练习，并在适当的时候休息，等到真正需要的时候再加重量。我并不是想阻止你喝咖啡，实际上如果你需要一些刺激物，咖啡应该是唯一的选择，其他的东西我不太推荐。喝咖啡或茶，然后找出适量的剂量，在你真正需要的时候使用，而不是一直依赖它。
▶ 英文原文 ⏱
A desk job that does not require high cognitive ability something that's really mechanical with pen and paper or computer and you choose to just destroy yourself on a daily basis with a lot of sets to failure or math counts or whatever it is well it's your choice if you want to destroy your life like that but again if you look at your adrenal profile if you look at your sympathetic dominance if you look at your how you're just feeling it's going to be really really awful the other angle to this is as we talked earlier in learning and skill training skill practices learning current performance is not indicative of learning so just because you're able to lift five pounds more because you got yourself all jacked up on some drink doesn't mean you necessarily got stronger so you just need to come in and put in your practice and walk away and come back and then when there's time and it's the day to go heavier that's that's when you do that so don't want to discourage you from drinking coffee in fact if you drink a stimulant coffee should be the only thing the rest of this stuff is i don't know yeah coffee tea coffee tea and uh then uh figure out again figure out what is that moderate moderate amount figure out how to use it when you truly need it as opposed to be relying on it all the time.
在我们进入下一个问题之前，我能不能先分享一个我想要在你脑海中种下的研究结果，因为我很兴奋地想告诉你这个结果。这是神经科学领域的新研究，我认为还没有人在任何地方讨论过，但我觉得你可能会对此感兴趣，这不仅是为了这次讨论，也是因为我很期待你的反馈。不过，要说明的是，这项研究不是我做的，我希望是我做的。简单来说，这项研究关注的是“崩溃”的神经基础。这里的“崩溃”不是指窒息或任何相关的事物，而是指在压力很大时出现的突然能力下降。
研究人员开发了一款游戏，在游戏中他们记录大脑神经元的活动，游戏的潜在奖励分为低、中、高，或者偶尔有非常大的奖励，比如中大奖。在这样的条件下，他们观察大脑中负责协调肌肉行为的上位运动神经元的招募情况。结果发现，随着奖励水平的提高，神经元的参与量也会增加。然而，每当出现巨大奖励时，会有过多的运动神经元被调动，这就是所谓的“崩溃”现象。也就是说，当面临高额赌注时，大脑过度调动神经元，从而影响表现。这种现象并不是由于肾上腺素，尽管可能和肾上腺素有关，可以称之为“过度兴奋”。
你可能会想，“太好了，我要赢得大奖，甚至更大的奖，这可能改变一切。”然而，表现却突然下降。事实证明，这是一种大脑现象，涉及过度招募神经元，而这也表明，保持适当兴奋度的能力是任何表演者的重要技能。
▶ 英文原文 ⏱
Would you mind before we go to the next question if i if i just share with you a result that i just wanted to plant in your brain uh because i've been excited to tell you about this because it's new results from the field of neuroscience that I don't think anyone's discussed anywhere but I think you might find interesting for your sake of discussion here but also thank you looking forward looking forward um I didn't do this study I wish I had the the study very briefly is interested in the neural basis of choking not choking someone out or not anything else related to choking but when one feels that the stakes are really high and suddenly ability falls away what is that so what they did is they developed this game where essentially the potential payoff in this game while recording from neurons in the brain is either low medium or very high or the occasional jackpot like you could just win the whole thing and the payoff is very very considerable then they looked at the amount of upper motor neuron recruitment so essentially the areas of the brain that drive coordinated muscular behavior or action and what they found is that it basically scales with the level of reward so you get more neuronal engagement as the reward scales up however every time the jackpot was offered it over engages too many motor neurons and so that this notion of choke of like choking when the stakes are really really high radiation that you cannot control exactly it's like spillover of like it's like too much we could call it too much excitement but it's not adrenaline in this case although that's probably associated with it but you think oh great you know i'm gonna i'm gonna get an award i'm gonna get bigger or even bigger okay oh my goodness this could change everything and all of a sudden performance just tanks and so it turns out it's it's a brain it's a brain thing at the level of over recruitment which just speaks to this idea of being able to maintain arousal within a certain range is an essential skill to any performer.
我只是想分享这个有趣的结果，因为它总是和我必须分享的事情一致，并想分享给可能会关心的人。如果人们想知道为什么有人会在关键时刻表现失常，这实际上是由于大脑层面的过度兴奋，而不是身体的问题。能够控制这种兴奋是运动员非常重要的技能。这显然是体育心理学家需要关注的领域，而他们确实有一些很棒的技术。比如，作家和体育心理学家贾德·比亚·索托博士就有一本出版的书叫《力量优先》。在上世纪80年代，他在经历严重的背部手术后，在40多岁的时候，以132磅的体重完成了602磅的深蹲。他的经验和对兴奋控制的讨论令人着迷。
▶ 英文原文 ⏱
I just thought I'd share that because it's a fun set of results that's always consistent with something I have to share it with somebody who I think might might uh care so if ever people wonder about the uh why people choke it's it is a hyper arousal at the level of the brain not apparently not so much the body well being able to control arousal it's such a key skill for an athlete and uh part of that obviously it should be directed at sports psychologists and there are some fantastic techniques for example dr judd by a soto who is an author who published the book was strong first uh dr judd squatted 602 at body weight of 132 and that was back in the 80s he was in his 40s after serious back injury surgery and he was he's a sports psychologist and he discusses this various various skills it's fascinating his control.
兴奋抑制的掌握程度让他能够在尝试之间小睡。每次尝试前几分钟，他的教练会叫醒他。他醒来后会让自己兴奋起来，举起重量，然后再回去睡觉，一天总共这样做九次。这就是一种对兴奋抑制的掌握，就像是身体的开关一样。这其中的一部分涉及运动心理学，运动心理学中有一些工具可以帮助实现这一点。另外一部分是训练，包括你在健身房做的事情，你的一些习惯和做法。例如，大卫·里格特是史上最伟大的举重运动员之一，有人甚至认为他是有史以来最伟大的举重运动员之一。当他的教练普拉格费尔德发现他时，教练被深深打动，他注意到里格特在完成一组训练后能够像布偶一样完全放松。这让教练印象深刻。
▶ 英文原文 ⏱
of excitation inhibition was such that he would sleep between attempts a couple of minutes before the attempt his handler or coach would wake him up he would wake up he'd get himself into frenzy he'd lift the weight to go back to sleep nine times a day throughout the day now that's a mastery of excitation inhibition you're on switch and off switch so part of that are is sports psychology there are tools in sports psychology for that part of it is uh training is whatever you do in the gym some of your habits and some of your practices like for example okay david rigert is one of the greatest weightlifters of all time some people would say the greatest weightlifter of all times and uh when he was discovered by with the plugfelder his coach who was another uh olympic champion world champion one of the things that the coach was impressed with is that rigor would do his set and then that after he said he would just go completely limp like a rag and he was very impressed with that later.
在Rigor的职业生涯中，当他已经成为美国的世界冠军时，有一位美国教练写道，他在上世纪70年代于俄亥俄州的哥伦布和克利夫兰见过Rigor比赛。Rigor当时一边躺着一边抽烟，然后他站起来，抓起60公斤（大约135磅）来练习一下。接着，他随手拿起一些其他小重量练习，然后开始进行第一次尝试，最终在另一场比赛中表现出色。Rigor还曾打赌一箱白兰地说他能够在没有任何热身的情况下抓起其最大重量的90%，他的最大重量大概在370磅左右。他确实能在没有任何热身的情况下做到这一点，这显现了他极强的控制能力。这部分归功于天生的才能，部分得益于运动心理学技术，另有部分是他养成的一些习惯，比如一旦完成举重后，立即开始放松运动。力量训练的运动员在训练后应该进行冷却整理。
▶ 英文原文 ⏱
In rigor's career when he was a world champion already in the united states so there's uh there's an american coach route writes how he saw him in columbus ohio cleveland ohio competing back in the 70s he was uh lying and smoking a cigarette and uh then he gets up he snatches 60 kilos like 135 pounds or something once then he just picks up something else equally trivial and then he goes and does uh goes his first attempts and then ends up with a superior performance at a different time rigor bet a box of cognac to that he would snatch 90 percent of his max which was his max was probably around 370 or something so he was able to snatch 90 percent of that no warm-up whatsoever and so this is this ability of that incredible control so part of it is whatever you're born with part of the sports psychology techniques but part of it is developing some habits as soon as you're done with your lift just power down incidentally after training a strength athlete ought to perform a cool down.
俄罗斯人对力量举运动员进行了一些研究，发现顶级力量举选手会花时间进行冷却放松，而表现不佳的人不会这样做。冷却放松不仅可以让你平息兴奋情绪，还可以激活副交感神经，帮助你开始恢复。因此，可以做一些轻松的拉伸运动、冥想或者呼吸练习等。不仅在训练结束后如此，甚至在每组动作之后也是这样。比如说，你完成了沉重的硬拉或深蹲后，可以立即放松下来，走动一下，让自己冷静下来。在这种情况下，呼吸练习非常有用。有些呼吸练习可以增加兴奋度，而有些可以让你进入非常深的抑制状态。有些练习甚至是高碳酸血症或低氧的，这意味着你可以通过增加二氧化碳或减少氧气来实现目标。有一些非常先进但相对简单的技巧可以帮助你做到这一点。
▶ 英文原文 ⏱
And uh russians did some uh did some numbers on power lifters and they found that the top power lifters they spend time and cool down and the guys who are not so good they don't because not only it just allows you to bring your excitation down get your parasympathetic get you to start recovering so you do some easy stretching you do some meditating you do some breathing exercises whatever you do but even after each set so you so you put up that's heavy deadlift or squat and you just immediately come down and then you walk around and you chill so you just try to tune your uh switch so much breathing exercises come in handy for that there are breathing exercises to increase your excitation uh there are breathing exercises that are able to very much uh put you in a state of inhibition very deep inhibition even some of them are hypercapnic some hypoxic which means you know you try to increase carbon dioxide or you're trying to decrease oxygen there are some very sophisticated yet really quite simple techniques that uh that can help that can help you do that.
我非常喜欢这个概念，就是学会如何踩油门、踩刹车，并尝试以去抑制的方式进行探索。说实话，即便是我在这个播客中与其他神经科学家交流时，你是第一个谈到去抑制的人，真的非常感谢你的分享。这是一个很美妙且重要的概念，对我们的功能而言是至关重要的。最初的研究是在60年代由埃凯·斯坦豪斯（Ekai Steinhaus）于1961年开展的，随后弗雷德·哈特菲尔德博士（Dr. Fred Hatfield）将其很大程度地应用于他的训练方法中。弗雷德·哈特菲尔德是举重领域的传奇人物之一，他是第一批在比赛中蹲举超过一千磅的人，而且他是一位出色的运动员，也是一位杰出的科学家。他试图让很多的训练都指向去抑制这一概念。他甚至开发了一些独特的技术，虽然现在大多被遗忘了，很讽刺，但去抑制的概念是非常重要的，它也是避免失败中的关键，因为永远不失败是去抑制的一部分。
▶ 英文原文 ⏱
I love this concept of just learning to push on the accelerator uh push on the brake and to and to play with disinhibition as a first person to come on this podcast even among the neuroscientists I've spoken with to talk about disinhibition really thank you for bringing that well the history that's a beautiful concept and an important one for how we function that's a yeah that absolutely is the original research was done in the 60s ekai steinhaus uh 1961 I believe and then later on that was a big part of the training method of dr fred hatfield fred hatfield is a legend in the uh in the iron game he was uh one of the first to squat a thousand pounds in competition and he was uh he was just a fantastic lifter and a fun and just he was a brilliant scientist so he tried to direct a lot of the training uh towards disinhibition so he even developed special techniques that are largely forgotten ironically but yes disinhibition is huge and it's uh also one of the one of the things about disinhibition too it's also very important to avoid failing because never failing a lift that's part of disinhibition.
就像我们之前讨论过的力量举重传奇人物Ed Cone，他在几十年的比赛生涯中参加了多个量级的比赛，创下了70多项世界纪录。在比赛中他几乎没有失误，在训练中更是从未失手。他总是保持冷静，是一位了不起的举重选手，了不起的人。而他很可能是因为他的抑制性神经通路缩减、修剪和退化了。很多人不了解的是，“润滑动作”这个过程的真正术语是长期增强，这是指当你在某件事上变得更好时，神经传递变得更强，类似于神经成为超导体。但也有一个相反的过程，即长期抑制。基本上，情况可能发展为即使你很努力，肌肉也不再有回应。这一长期抑制的原因之一就是失败。每当你尝试某件事情但没有成功，这条神经通路就会开始变弱，而抑制性通路会变得更强。而如果你对此情绪激动，情况会变得更糟。尽管肾上腺素确实能促进神经可塑性，但并不总是以良好的方式进行。如果你研究创伤后应激障碍（PTSD）的治疗，你会发现如果一个人反复经历那些不好的事情，就会陷入一个反馈循环中。这里的“正反馈”并不是指好的反馈，而是指它不断增强。因为每次有肾上腺素激增时，都会进一步加深那段记忆。
▶ 英文原文 ⏱
So like we talked about ed cone earlier another one of the power lifting grades ed cone competed over several decades set over 70 world records in several weight classes uh only missed a couple lifts in competition never missed a training lift whatsoever always calm always composed an amazing lifter amazing guy and what's very likely happened is that his inhibitory pathways just shriveled and got pruned and died what people don't realize that you know greasing the groove that's the term proper term long-term potentiation is like when you are getting better at like that transmission gets stronger it's like your nerves become superconductors but there's also it's evil twin long-term depression so pretty much what happens is now you're trying as hard but your muscles are not jumping in response anymore so one of the ways to uh get this long-term depression is by failing so whenever you're attempting certain thing and if it doesn't happen that that's a way that pathway starts starts firing weaker and the inhibitory pathways start become stronger and it becomes even worse if you're emotional about it so you said quite a few things about adrenaline but uh adrenaline has adrenaline does promote neuroplasticity but not always in a good way so if you look at the ptsd treatments you will find that if a person re-experiences that bad whatever thing that happened and then it gets into the feedback loop that positive feedback positive doesn't mean good positive it just means it keeps increasing it because every time that there's a spike of adrenaline that reinforces the memory.
所以，如果你错过了尝试，并且因此感到非常沮丧，然后再次想起这件事，你其实是在不断削弱自己。这让我想起一个非常有趣的古代方法，当时还没有文字，他们是如何记录一些事件的。比如说，如果有两个贵族家庭之间的婚礼，他们会带一个七岁的孩子过来，让他观看整个婚礼。庆祝活动结束后，他们会把孩子扔进河里。孩子没预料到这一幕，但当他爬出河时，这次经历会因为肾上腺素的激增而被深深地记住。他会记住那场婚礼一辈子，因为他的神经可塑性大大增强了。因此，记忆也得到了深刻的烙印。所以，消除抑制的一部分是不过度促进抑制，而是不让自己失败。Fred Hatfield 有一句很棒的话：“成功导致成功，失败导致失败。应训练成功，而非失败。”
▶ 英文原文 ⏱
So if you missed the attempt and you also got really upset about it and you remember it again so you're making yourself weaker and weaker which reminds me of a very fascinating way that the ancients used for uh to record some events before before there's writing so let's say there's a wedding between vip families they bring a kid young kid seven year old let's say and make the kid watch the whole thing and after after the festivities they throw the kid into the river the the kid curls out of the river and it was he doesn't know to he doesn't expect and the kid climbs out of the river he's going to remember that wedding for the rest of his life he's going to hold that record because of the adrenaline spike exactly so that really did increase the neuroplasticity so that memory became really deeply ingrained so yeah part of uh part of disinhibition is not promoting inhibition is just not failing so fred hatfield had a beautiful line uh success begets success failure begets failure train to success not to failure.
"你是否建议完全避免训练到肌肉力竭？其实没有必要。如果你是在做单关节健美训练，比如单臂弯举，到力竭可能并不重要。如果你是为了健美而这样做，我还是不太理解，因为每做一次接近力竭的动作，恢复时间会成倍增加。因此，你不会得到太多额外的好处。是的，可能你会因为最后一次动作获得更多的肌肉增长，但你的恢复时间也会增加很多。而且，当你开始训练到力竭时，你的肌纤维会慢慢转向更慢的类型。"
▶ 英文原文 ⏱
Do you recommend actually avoiding training to muscular failure absolutely there is really no reason for that if you're doing that with uh single joint bodybuilding exercises like curls it probably does not make doesn't matter and if you're doing it for bodybuilding but I still don't see the point because every rep closer to failure that is going to increase exponentially recovery time so you're not going to get quite as much uh yeah you might get more muscle gain from that particular last rep but your recovery is going to be increased so much and also as you start training to failure you also you're converting more of your fibers to it towards slower towards slower times.
所以，另一方面，如果你不训练至极限，就不会出现这种情况。有一项有趣的西班牙研究发现，当运动员训练到极限时，他们的部分肌球蛋白和2x型快速肌纤维会转换为2a型，因此这些纤维变得较慢。这可能是因为在追求尽可能多的重复次数时，训练实际上变成了一种耐力活动。另一方面，那些只进行了一半最大可能重复次数训练的运动员，并没有经历这种下降。这一现象可以追溯到几十年前，一位名叫Arkady Varabiof的奥林匹克冠军和科学家的研究。
▶ 英文原文 ⏱
So on the other hand if you don't train to failure you don't so there's an interesting spanish study when uh they found that when athletes train to failure again they're uh some of the myosin and type 2x fast fibers they converted to 2a so they they became slower probably because now it's an endurance event when you're training for as many reps as possible it's really an endurance event. On the other hand the athletes that trained with half the maximum possible repetitions they did not experience that decline which goes back several decades to an arkady varabiof olympic champion scientist.
主教练是个很了不起的人，他提到六组三次和三组六次之间有很大的区别。这个道理听起来很简单，但事实是，用六组三次的方法，你可以获得与三组六次同样多的力量提升，同时你会感到不那么疲惫。此外，你还能多练习三组，这样就可以更快地再次训练。这是一个基本的训练原则。
▶ 英文原文 ⏱
Head coach incredible incredible person uh he said there is a big difference between six sets of three and three sets of six it because uh and you think like this sounds like the most obvious thing to say but the fact is you build just as much strength with six sets of three as three sets of six you get a lot less tired you get to practice for three extra sets and you can train sooner so that's uh that's fundamental.
所以，推到极限还有一个方面就是在最后几次重复时你的动作技术控制会减弱，但是想象一下，如果你一直保持完美的技术动作，那么这种动作就会被强化，成为一种反射。事实上，早期的苏联体育科学家常常将力量适应看作是一种条件反射的培养，就像巴甫洛夫训练小狗流口水的实验一样。然后，当你进入比赛，调整好心态时，你可能不知道自己在干什么，但你只有一条熟悉的路径。
▶ 英文原文 ⏱
So pushing to failure also the other thing is about the control of your technique towards the last reps there's no control left but imagine that you always have that perfect technique so you grease that pathway that becomes a reflex. In fact early on the soviet sports scientists very much use strength adaptation as just the development of conditional reflex kind of like you know pavlov with the dogs drooling dogs and then you go into the competition and you psych yourself up and you don't even know what's going you're not aware but you only have one pathway.
没有备用计划，你只能用这种特定的方式来做硬拉，没有其他方法。神经元已经被训练得非常精准，以一种非常特定的方式完成动作执行，因为在开始失败时是没有备用计划的。一般情况下，一旦遇到压力的情况，你可能会想采取备用方案，但备用方案只是业余选手的做法。顶级运动员没有备用方案。观察一个顶级举重选手在尝试失败时，他们会不停地抖动那个杠铃，抖动、抖动、再抖动，最终杠铃会落下，但不会出现臀部向上翘起或者什么不雅的情况。因此，回到你之前提到的练习质量的问题，质量绝对是至关重要的，力量训练是一种技术练习。
▶ 英文原文 ⏱
There's no plan b you only remember how to do your deadlift in this particular manner no any other way the neurons are trained to complete to complete the execution of the movement exactly and all in a very specific way because there's no plan b when you start failure so you start okay this is the stressful situation so i re i revert to plan b but for there's plan b for amateurs. Top athletes don't have plan b watch a top lifter fail an attempt he or she is going to shake with that bar shake shake shake shake and finally it's going to come down but it's not like the butt's going to shoot up or something ugly is going to happen so going back to that point you made earlier about the quality of practice quality is absolutely paramount and it's uh strength training is a skill practice.
任何运动训练都是一种技能练习，也许骑椭圆机不算是技能练习，但无论如何它也不是运动，并不算什么。你知道，即使是徒步旅行也是一种练习，你在努力保持身姿挺拔，试图用一种特定的方式呼吸，这都是练习。对我来说，身体训练和心理追求之间的相互交融令人惊叹。你知道，当我们谈论避免让自己达到极限时，我正在写我的第一本书。我知道你已经写过几本书，而我发现写书与我以往做过的任何事情都非常不同。有经验的作者告诉我，写作时，你应该在一个好像知道下一句写什么的地方停笔，这样可以给第二天的大脑潜意识以提示，但你不应该像象征性地说的那样撞到一堵墙上。这种做法会在你第二天重新开始时带来一种挫败感。
▶ 英文原文 ⏱
Any athletic training is a skill practice maybe riding the elliptical is not a skill practice but it's not a but it's just not a sport anyway it's not anything and you know even hiking is a practice you're trying to stay tall you're trying to breathe in a particular manner it's all practice the crossovers between physical training and um mental pursuits are astonishing to me. You know as we're talking about this avoiding going to failure I'm in the process of writing my first book I know you've written several books and I'm finding to be very different than anything else I've ever done and the experienced writers tell me that you should you know end on a uh uh end on a sentence where you kind of know what the next sentence could be perhaps to see the unconscious mind for the next day but that you don't want to run right up until a wall and like bang your head against that wall um metaphorically speaking um because it places a kind of frustration into your nervous system that you arrive to the page with the next day.
我想反过来说可能是r2，但它与我们这里讨论的内容非常吻合。因为早期受到了Mike Menser训练的影响，我通常会有意识地训练到力竭，并且以前会做强迫重复和递减组等训练。随着岁月的流逝，我开始只在少数几组中做到力竭，而我的训练体量有所增加。我现在的训练重量更大，重复次数更少，而随着我接近五十岁，我的进步仍在持续。
▶ 英文原文 ⏱
I guess the opposite could be r2 but but it fits very well with um with what we're talking about here. I because of the early Mike Menser training or the influence I should say, um I've tended to train to failure uh purposefully and used to do forced reps and drop sets and all that stuff. As the years have gone by, I've started only incorporating a few sets to failure and my volume has increased somewhat. I'm training heavier at lower repetitions and my progress as I get, you know, toward my fifth decade just continues to um just continues.
所以，就像你刚刚说的最后几句那样，我决定在接下来的一年里不再训练到力竭，因为我真的想体验一下长时间这样训练的感觉，而不是仅仅减少做到力竭的组数。我对动作的标准非常严格，一直以来都是这样。我想问一下你的看法，如果不是专门进行等长或离心训练，使用完整的动作幅度不仅为了增强力量，是否也可以在不专门进行柔韧性训练的情况下提高柔韧性？
▶ 英文原文 ⏱
And so I just decided, as you were saying uh the last couple of sentences that for the rest of the year, um I'm gonna not train to failure because I really want to experience what it's like to do that for a long period of time as opposed to just reducing the number of sets that I take to failure. I'm also I'm very stringent about form and always have been and I do want to ask what are your thoughts on um unless somebody's training for isometric or eccentric specific training full range of motion not just for sake of building strength but can using a full range of motion also improve flexibility without some dedicated flexibility training?
我想借此来谈谈柔韧性训练。是的，肌原纤维也可以增长长度。当它们收缩时，肌肉的每个部分都可以左右增长。当然，这需要小心谨慎地进行，并且不需要使用重物。最后，如果有人希望的话，确实可以在较重的重量下完成一些柔韧性动作，但一开始还是要使用较轻的重量。
▶ 英文原文 ⏱
And I'd like to use this as a segue to talk about flexibility training. Yes it can so sarcomers can grow in length as well. So they contract all part of the muscle they can grow lengthwise as well. It's uh something that needs to be done carefully and cautiously of course and it's uh with not with heavy weights. Eventually it's possible for a person to perform, you know, flexibility feats with heavier weights if it's desirable but initially it's something go lighter.
所以，是的，您绝对可以这样做，这也是促进灵活性最简单的方法之一。而且，灵活性在很大程度上也与神经系统有关。因此，显然一部分是关注关节中的情况，当然也要关注肌肉组织的长度，但很多时候更重要的是重新调整对肌肉长度和肌肉张力的控制能力。
▶ 英文原文 ⏱
So yes absolutely you can and uh it's it's one of the easiest ways to promote flexibility and uh flexibility also has a very much a neural component as well. So part of it obviously you know you're looking at you're looking at what's happening in the joints of course part you're looking at uh you know the length the length of the tissues too but a lot of it is also the ability to reset the regulation of muscle muscle length and tension.
这句话的大意是：
比如说做劈叉这样一个动作，它的一部分要求你的髋关节适合这样的动作。但很多时候，这其实和你的心理状态有关，因为你会感受到自我保护性的抑制。你怕自己会被撕裂成两半。这就引出了一个非常有趣的对比，我们一直在谈论质量，同时教授奇克森米哈伊（Mihaly Csikszentmihalyi）也谈到过“心流”这个概念。谢谢。
▶ 英文原文 ⏱
So it's uh like the ability to do a split for example it's part of it is yeah well if you're provided your hip joints are built for that sort of thing a lot of it is really in your mind because you're experiencing defensive inhibition. You're just afraid you're going to get torn in half so which brings us to a very interesting parallel as we keep talking about um quality and it's also talked about that flow channel by professor Chiksima exactly thank you.
在无聊和焦虑之间，当你尝试做一个劈叉的时候，你可能会看到有人试着进入那个动作。他们坐在那里感到恐慌，承受剧烈的疼痛，而实际上这样做根本无济于事。这样你只是加剧了疼痛感，并且会开始讨厌这个练习。比较聪明的做法是找到疼痛的边缘，然后在那个点停留一段时间，掌控住这个感觉，直到肌肉纺锤体重置为止。
▶ 英文原文 ⏱
So between uh boredom and anxiety so when you're trying to do a split for example you see somebody trying to get into that stretch and that person goes oh sitting there and panicking and being in total pain and nothing is going to happen you're pretty much just uh facilitating this pain pathways and you're just learning to hate this exercise. A smarter individual would get to the point to the edge of pain and then stay there for a while and owning it until this the uh until the spindles reset, you know?
好的，接受新的活动范围，加入一些收缩放松的练习，你知道的，就是等长拉伸，这样可以进一步进步。在任何类型的训练中，强迫适应是不管用的，不论是灵活性、力量还是耐力。努力训练是需要的，但绝不能把自己逼到极限，也不应该故意让自己受伤。
▶ 英文原文 ⏱
Okay, accept the new range of motion add some contraction relaxation contraction relaxation you know isometric stretching you know progress progress even further. So in any type of training forcing the adaptation is just not going to work whether it's flexibility whether it's strength whether it's endurance. There's time for a very high level of effort but there's never time for ripping yourself in half right there's never time for hurting yourself on purpose.
好的，但确实需要进行大范围的上半身拉伸来增加活动范围。我个人很偏爱壶铃训练，它有很多好处，其中一个就是它的设计。在进行推举时，由于重心偏移的设计，它能帮助你的手臂向后拉，这样不仅能改善肩部的屈肌，还能改善胸椎的伸展。这样更容易将自己置于一个非常好的姿势，并保持在那里。因此，保持开放和良好的姿势以及肩膀的良好运作非常重要。
▶ 英文原文 ⏱
So uh but yes do do a long range of motion work to increase range of motion for the upper body. I'm obviously very partial towards kettlebells but one of the great many benefits of kettlebell training you know above the handle is uh the way it's designed. So you press it from here overhead that offset center gravity helps to pull your arm back so you're just improving the shoulder flexion you're improving thoracic extension it's so much easier to place yourself in exactly good position and then just stay there so it's very important to stay open to keep that keep that useful posture and keep that good uh good shoulder function.
所以，关于深蹲，这确实可以做，只要逐步进行就好。有一个关于深蹲的提醒，如果你要做像力量举那样的"平行深蹲"，那平行的定义是膝盖的顶端比臀部的凹痕稍高。这点很重要，因为有些人会在这个问题上争论，甚至以一种滑稽的方式。需要明确的是，这里的平行并不是指膝盖处的直角，而是大腿顶端要与地面平行，或者更低。我知道你已经说得很清楚，但我只是想确认一下，因为网上关于这个的争论非常多。
▶ 英文原文 ⏱
So but yeah with squats you can definitely do that just very progressively one warning about squats if you're going for a parallel squat like it is in power lifting it's a parallel defined as the top of the knee is a little higher than the crease on the hip not a right people will argue about this um in some comical ways from time to time so when uh parallel is not right angle at the knee correct it's parallel the top of the top of the thigh. I i realize you said it very clearly but I'm just making sure because debates abound on the internet the top of the thigh should be parallel to the floor well or deeper.
是的，是的，但是当你追求深度或接近那个水平时，你可以把站姿拉宽。你可以逐渐增加站姿的宽度，如果是为了灵活性，有些人会像马步一样做深蹲，并逐步提高灵活性，这是可以做到的。但是，当你这样做时，你的站姿更宽了，但不一定意味着蹲得更深。所以，站姿变宽是没问题的，但你的股骨不应该下降得太多。
▶ 英文原文 ⏱
Yeah yeah but but when you do go for that depth or somewhere in that ballpark uh that's uh you can go wide in the stance you can progressively increase the width of the stance if you do for flexibility there have been people who are doing squats like you know almost like a horse stance style squats and progressively developing great level of flexibility it's possible to do that but uh you are doing that you're going wider but not necessarily deeper so it's okay to go wider but you still you're still your femur should not be dipping too much.
所以，如果你想在宽站姿下做到非常低的深蹲，而你的髋部结构不适合这样做。比如，汤姆·普拉特斯以深蹲非常深而闻名，但他采用的是窄站姿。他几乎能做到臀部碰到小腿，因为他个子较矮，而且他也是在相对窄的站姿下完成深蹲的。在这种情况下，你不会遇到髋部的限制，所以对你来说没问题。但如果你尝试更宽的站姿，再试图降低身体，就不是个好主意了，这样可能会让你摔倒在地上。
▶ 英文原文 ⏱
So if you're trying to go rock bottom in the wide stance your hip architecture is not designed for that right so like tom platts right famous for squatting very very deep but he was narrow but he used the narrow stance got it so glutes on calves practically but he was a shorter guy right but he also he was but also he was also squatting in a pretty narrow stance so in this particular case you're not experiencing with the hip you know with the hip limitation right there so it's okay for you but imagine if you try to go wider and then you try to go it's just again this is not not a good idea you could end up on the floor literally on the floor.
如果你想提高灵活性并掌握这种深蹲姿势，这里有一个很好的方法。首先，没有负重，采取你的正常蹲姿，我指的是那种比较窄的站姿，大约与肩同宽或者略窄一些。然后面对墙壁，伸出双臂开始下蹲。你会发现墙壁能够给你很好的反馈。如果你的脊椎姿势不正确，比如有些后仰，你就会撞到墙上，并可能摔倒。因此，墙壁提供了非常有效的反馈。
▶ 英文原文 ⏱
If you want to develop here's a great way to develop flexibility for this type of rock bottom squat if you're not there yet uh initially been without resistance assume your normal squat stance and I'm talking about a narrow stance you know shoulder width or somewhere there and approach the wall face the wall put your arms out and start squatting and you will find the wall is going to teach you so it is the feedback from the wall if you start doing something funny with your spine you're going to hit your head on the wall and fall back so it's uh it provides terrific feedback.
这是我最初从一位是气功修习者那里学到的东西。很多我的系统中的技能都是从武术中获得的，但我们首先应用这些技能来教授人们如何保持挺直姿势的深蹲，并发展蹲下时的灵活性。这是一种万无一失的方法，就像Gray Cook所说的自我纠正练习。这种练习是最棒的，因为即使教练走开，学生仍然能正确地完成动作。
▶ 英文原文 ⏱
It is something that I learned originally from uh uh from shikun a shikun practitioner and again quite a number of skills that my system are picked up from from martial arts but we applied that strong first to use that for teaching people that upright squat and developing the developing the mobility for deep squat it's a it's a foolproof it's like uh great cook would call this a self correcting exercise and those are really the best when the coach can walk away and you know have a cigarette and the student is still going to be able to do it right.
我非常喜欢你写的《放松拉伸》这本书，我认为其中的概念特别重要。书中提到我们的神经系统和心理状态在阻碍我们发挥自然灵活性，而我们可以通过调节心理状态、逐渐放松和收缩肌肉及相关组织来改善这种情况。这完全是意志战胜身体的过程。我有一个成功的案例：我的一位高级教练Steve Freed是Strong First的成员，我是在二十多年前认识他的，当时他有严重的背部损伤。
▶ 英文原文 ⏱
I love your book relax into stretch I think it's a really important concept this idea that the nervous system and our mental state is preventing inhibiting a good amount of our natural flexibility and that we can work with the mental state and progressive relaxation and contraction of muscles and related tissues too we absolutely can and it's very much mind over the matter I have a great success story so one of uh one of my senior instructors a strong first steve freed is so met him a couple decades ago and uh he had a severe back injury.
所以，他曾经在床上躺了八九个月，期间服用止痛药Percocet。同时，他本身并不是个运动型的人，虽然过去有时会慢跑什么的。后来，他下定决心要强身健体，于是他先养好了身体，开始练习壶铃。有了基础后，他又开始进行力量举重训练，并认真进行拉伸运动。现在，他已经六十多岁了，却在硬拉项目中打破了多项美国大师级纪录，虽然他的背部状态一度很糟糕。他甚至不用举重腰带就能举重，而且腹部肌肉非常结实（他喜欢让人打他的腹部来试证），同时，他还练成了悬空侧劈叉。据说他可能是在五十多岁甚至六十多岁时才达到这样的水平。此外，他还参加了各种疯狂的全能比赛。
▶ 英文原文 ⏱
So he spent eight or nine months in bed in percocet and he's not he was not athletic he'd done some jogging or things like that in the past and uh he decided to get serious about getting strong so he healed up until he was healthy he started uh lifting kettlebells then after that he started power lifting and he started doing uh proper stretching like this so he is uh right now he's steve in his late 60s he holds uh a bunch of American masters records in the deadlift even though his back was totally messed up lifts without a belt he is you can break your fist on his abs I like having people punch would you please punch steve just don't hurt yourself but he also worked up to suspend the side splits and you know that's at that point he was uh probably in his 50s when he did that and maybe 60s possibly and then he even competed in this crazy all-around meets where.
有一种锻炼方式是你悬挂在两个椅子之间，然后从地上拿起哑铃。这种练习的视频可以在网上找到。这里有一个人，他受了伤但没有因此消沉。一旦他被允许恢复训练，他决定以音乐家的态度来进行训练，因为他是一位音乐教授。根据我的经验，那些在力量训练中取得极大成功的人中，音乐家和武术家是佼佼者，因为他们习惯于长时间练习，注重细节，并习惯于反复进行其他人认为无聊的练习。这个已经60多岁的老人，练出了让人震惊的腹肌，打破了硬拉纪录，并且能做全身劈叉锻炼。这正是人类思想的潜力所在。
▶ 英文原文 ⏱
There's one lift where you hang between two chairs and then you pick up a dumbbell from the ground you can find the footage somewhere on the internet so here's the a man who took uh who did not take his injury lying down so once he was cleared to train he decided to approach his training with the attitude of a musician because he's a music professor and in my experience that people who could become very successful and uh in strength musicians and martial artists are among the people who who can succeed because they're used to practice for many hours they're used to paying attention to small detail and they're used to doing whatever other people consider boring over and over so again here is this 60 some year old man with abs you can break your hands on deadlift records and and full splits that's that's what a human mind is capable of.
我喜欢将"练习"或"实践"这样的概念，而不是"锻炼"。我一直认为"训练"比"锻炼"这个词更好，可能确实如此。但我觉得"练习"这个词简直是一个更好的动词。当然，"训练"也很好，但"练习"能够让你进入一个正确的思维模式。当你想到"锻炼"这个词时，它好像是在说一个人拼命锻炼自己的样子。正如你提到的那些在生命后半段仍能壮大自身、发展出令人赞叹的技能的人们。在我们今天开始录制之前，你提到你的父亲获得了相当大的力量。能否分享一下他的能力，以激励中老年人，同时也激励/震慑年轻人，使他们意识到自己完全没有借口不去努力。
▶ 英文原文 ⏱
I love this concept of a practice or of practice not of a practice but instead of training I always thought training is such a better word than working out and it probably is but I think practice uh is such a better verb than training is also good of course but yeah practice is uh it puts you in the right in the right frame of frame of mind you imagine the word workout like litterman quote he literally worked himself out as long as you're highlighting um remarkable instances of people in the second half of their life let's let's say um getting quite strong developing impressive skills before we started recording today you were relaying to us uh that your your father has um acquired some significant strength could you just share some of his um his abilities to inspire both the uh the people um in the second half of their life or so and to um motivate slash intimidate the younger ones and get them going because they really have no excuse.
我非常为我的父母感到自豪，他们都87岁了。我的父亲一直是一位运动员。在他71岁的时候，我带他去参加了一次力量举比赛。我看到他在热身区用不太标准的姿势提起225磅的重物时，我问他：“爸，你在做什么？”结果他一下子就对这项运动感兴趣了。再过了几年，到他75岁时，他已经在多个体重级别中拥有了多项美国纪录。他还在比赛中不系腰带就拉起了400多磅的重量，保持体重在198磅。在那个时候，我的好朋友，知名教授斯图尔特·麦吉尔来看我爸比赛，他在金牌健身房看到我爸在比赛前能轻松拉起三到五个三重的重量，斯图还检查了我爸的背部，他说我爸的背部肌肉状况就像一个40岁的人。我觉得这真的很酷。
▶ 英文原文 ⏱
I'm very proud of my parents and uh they're both 87 years old and my father has always been an athlete and then at the age of 71 I brought him to powerlifting meet and I see him in the warm-up area picking up you know 225 pounds with bad forms like dad what are you doing he got interested so fast forward a few years and uh by the time he was 75 he had several american records in uh in several weight classes and uh he deadlifted uh in the low 400s uh without a belt by the way to 198 and in fact when back at that point when uh professor stuart mcgill who is a very good friend of mine he uh came to watch my dad uh I think he pulled like three to five for triple before competition and at gold's gym venice and uh stu examined his back and he said he had a you know muscularity in the back of a 40 year old so I thought it was pretty pretty pretty cool.
所以，他现在没有进行硬拉，因为他早年的一个旧伤复发了。大约在40年前的冬天，他从一辆履带车辆上摔下来——想象一下就像一辆没有炮的坦克，那种军用履带车辆，当时是在冰面上。这些旧伤让他目前无法进行硬拉。不过，他每周仍然至少两次做超过50个引体向上，同样，每周至少两次完成超过100个标准的自重深蹲，就像力量举深蹲那样。他还做俯卧撑之类的锻炼。因此，他一直保持这些锻炼，依然拥有很好的力量和肌肉。
▶ 英文原文 ⏱
So uh he's not dead lifting right now because an old injury cut up to him he fell off a tracked vehicle you know like imagine a tank without a gun uh military tracked vehicle on ice in the winter and about 40 years ago and there are some things that cut up to him so he cannot deadlift right now but he's still twice a week he does over 50 pull-ups in total and you know and at least twice a week he does over 100 perfect bodyweight squats like powerlifting style squats you know and he does that he does push-ups and things like that so he just stays on top of that and he's still maintaining very good strength very good muscularity.
对他来说，锻炼肌肉的方法是保持相同的训练量，中等的重复次数和中等的努力。这种方法总是有效，因为它既能增强力量，又能增加肌肉，同时非常安全并且令人愉快。我母亲以前是一名专业芭蕾舞演员，从六岁起就开始训练。由于她每天都必须训练，所以她讨厌锻炼，但仍坚持锻炼，因为她必须这样做。她为自己设计了一套很好的抗糖酵解训练方案。这个方法是她自己发明的，与我无关，但它完全符合Verkhoshansky的研究。她的训练方式是爬高楼的楼梯，她先从一层楼爬到下一层楼，然后在走廊走一圈后，再继续爬到下一层楼。这种做法与Verkhoshansky的“增强收缩强度”的理念一致。
▶ 英文原文 ⏱
So the approach to building muscle for him is it's that same volume with medium reps and the medium effort it always works because it builds strength it builds muscle it's very safe it's uh it's very enjoyable and uh my mother she uh she used to be a professional ballerina and she got started training since she was six or she because she had to train all day she hates exercise but she still does it because she must and uh she came up with a great anti-glycolytic training protocol for herself so this is something she invented I had nothing to do with it but it's just totally goes with verhashansky's work she climbs stairs at a high rise and she will climb stairs from one floor to the next she'll walk the hallway come back and then go to the next floor so that's the same idea that verhashansky had intensify the intensity of contraction.
然后给自己一点时间休息一下，为了防止酸性物质的积累，这样你就可以保持精力，利用磷酸盐和有氧能力。她每周会做好几次这类训练，比如跑17层楼梯，还有其他锻炼。我为我的父母感到非常幸运和自豪，我的岳父罗杰就是一个很好的例子，也是“润滑槽”计划成功的典范。他是一名退休的消防员和海军陆战队员，现年64岁。他从15岁开始就一直坚持锻炼，这在他那一代人中非常少见，但他在海军陆战队时期并不能一次完成20个引体向上。于是，在64岁时，他加入了“润滑槽”计划。
▶ 英文原文 ⏱
And then give a little time to not so in order to for the acid not to pile up so you keep that effort creating phosphate powered and aerobic powered and you know so she does that for 17 floors or whatever a few times a week and plus other things but yeah I'm very fortunate very proud of my parents my father-in-law roger he's a great example and a great grease the groove success story so he's a retired firefighter and marine and uh at the age of 64 and he always uh lifted very unusual for his generation he started when he was 15 and uh never stopped but he couldn't quite do 20 pull-ups when he was a marine so at the age of 64 he got on the greaser groove protocol.
在那个时候，他最多能做10个引体向上，因此我跟他说：“Roger，每次走到引体向上杆前，就做5个。当你觉得特别特别轻松的时候，就可以加一个。”几个月后，当他每天增加到9个引体向上的时候，测试发现他能做到20个。于是，在64岁时，他终于通过了美国海军陆战队的引体向上体能测试，这是他年轻的时候没能做到的。看到这些老年人不屈服于年龄限制，并认真对待训练，真是令人钦佩。而年轻得多的人却在抱怨，一个30岁的人说：“我在变老，我该怎么办？”就好像想说：“年轻人你没事吧？”我完全同意，这些都是非常鼓舞人心的故事，所有年龄段的人都应该多加关注。
▶ 英文原文 ⏱
So at that point his max was 10 reps so I said roger every time you go by the pull-up bar hit hit five and when they become really really easy and then you can add a rep well a few months later he finally he when he worked up to nine daily reps he tested he could do 20 pull-ups so at 64 he finally aced the u.s marine corps pull-up pt test something that he couldn't do as a young jarhead and yes seeing these older folks who are not taking their age lying down and taking their training very seriously it's just uh very admirable and you know you see much younger people start complaining some 30 year old comes well I'm aging I'm getting older what should I do it's like what's wrong with your son you know yeah I completely agree these are inspiring stories truly inspiring and people of all ages should pay attention.
这件事不是一蹴而就的，而是一个渐进的过程。我现在突然想起我们正在讨论的是，不要在训练中让自己筋疲力尽。关键不在于死拼，而是润滑这个过程，进去做就对了。实际上，我要改变一下我的说法，我意识到当我把它称为一个名词“实践”时，效果不如动词“练习”那么好。我打算去练习。这只是我自己的内心想法，我的神经质让我一定要分享这些内容。但我确实认为语义很重要，正如你之前指出的，因为这关系到我们对自己的感觉以及我们认为自己能够做到什么。
▶ 英文原文 ⏱
It's um not done in one leap there's the progressive nature to it and I think not training to failure I'm just is resurfacing in my mind now as we have this discussion you know the idea isn't to to grind it's to just grease the groove get in there and do it as a that's right practice actually I'm going to change my language around this I realize that when I call it a practice as a noun it's not as effective as practice as a verb I'm going to practice okay not that just for me this is just my own internal thing you know my neuroses insist that I share this but I do think that semantics are important as you pointed out before because it has a lot to do with how we feel about ourselves um and what we think are we're capable of.
嗯，这一切开始于被激励去尝试一些新的事情，但是我并没有在一个特别有运动传统的家庭中长大。我们家里没有人是不运动的，但我从未想过自己能变得很强壮或者拥有不错的耐力。我不会自认为是个运动员，但，呃，你太谦虚了。不过我的持续性很好，我对自己有信心，如果我开始做某件事，我很有可能在接下来的30年坚持下去。我的朋友吉姆·赖特，他已经去世了，以前常说“坚持比强度更重要”，这绝对是正确的。如果你正确地做事情，保持正确的姿势，不断重复，你将会在长期中获胜。
▶ 英文原文 ⏱
Um it starts with being inspired to try something but also like I didn't grow up in a particularly athletic family um you know not none of us are unathletic but I didn't think I could be you know reasonably strong have decent endurance and I wouldn't consider myself an athlete by any stretch but um you're being too modest but my consistency like I have I have confidence in like if I bite down into something there's a good chance I'm gonna do it for the next 30 years consistency my uh my friend uh jim wright who passed uh he used to say consistency over intensity and that that's absolutely true if you're doing if you're doing things correctly with proper form if you did over and over you will win over long term.
这段内容提到了一个有趣的观点，涉及到长期的运动员发展。在理想的世界中，我想看看这样的情况：虽然目前还没有人尝试过，但我想象一个力量型运动员从一开始使用苏联的训练体系。顺便提一下，俄罗斯的举重队也采用了相同的训练方法，这种方法要求每周训练多次，比如每周进行四到五天的深蹲训练，并且进行很多次中等强度的重复训练。这种方法持续四年，可以达到较高水平。然后，在某个时候，运动员可以转换到美国的举重系统，因为此时他们的技能已经经过充分打磨，并且完全适应了之前训练体系带来的刺激。
▶ 英文原文 ⏱
Which also interesting kind of brings me to an interesting point you made me think of the long-term development athletic development here's what I'd like to see in an id perfect world nobody has tried that yet but I imagine a strength athlete starting out using the soviet system and later by the way the russian powerlifting team uses exactly the same training methodology derived from that which means you're training many times a week let's say squad four or five days a week and uh you're doing a lot of reps with this moderate effort and you do this for four years and you achieve high level and then at some point you switch to this american powerlifting system because your skills are already fully honed and you're fully adapted to the type of stimulus that that first system brings.
如果你切换到这种每周一次的循环方法，会很有趣，看看会发生什么，一个人能走多远。所以，二三十岁的人现在就开始吧，几十年后我们可以通过播客来回顾一下，给我们发个留言或者在评论中告诉我们，我很乐意讨论自身体重训练。我非常非常喜欢《裸战士》这本书。感谢这本书，因为在早期创办实验室时，我经常旅行，并不是总能去健身房，就想着在深夜到达德国酒店房间的时候，练习一下"油槽训练"。不过，我至今还没能在两条腿上完成单腿深蹲，其中一条腿有优势，一条有弱点。不过，尽管没有任何天生的力量，我学会了单臂俯卧撑，虽然现在还没能达到单臂引体向上的水平，但我会努力恢复到那个上半身力量的水平。
▶ 英文原文 ⏱
And you switch switch to this once a week cycling method it'll be very interesting to see what uh what would happen how far one could go so folks in your 20s and 30s get going on it now and we'll have a podcast in a couple of decades to check back uh send us a note or put in the comments I'd love to talk about body weight training I love love love the book naked warrior thank you uh I got that book initially because in the early days of starting my laboratory i was traveling a ton and i didn't always have access to gyms and I wanted to try and grease the groove when I arrived in my room in the middle of the night in germany or whatever so um I still have not succeeded in doing pistol squats on both legs so one is I have some dominant and weakness as it were um but I without any natural strength ability uh to speak of uh was able to learn one arm push-ups um one arm pull-ups i'm not there now I have to return to that level of upper body strength.
但是，用自身体重训练可以做到的事情非常了不起，你在书中描述了一些非常漂亮的演练阶段，我强烈推荐这本书，大家可以看看。我们可以以俯卧撑为例，倒立俯卧撑可以看作是这一系列动作的极限。书中让我印象深刻的是，你提到可以在墙上做俯卧撑，这对大多数人来说非常容易；而徒手做倒立俯卧撑则非常困难。不过在这之间有一个系列的进阶步骤。你可以描述一下吗？一旦意识到可以通过步骤逐步进行，并且不急于求成，每周锻炼几次甚至每天锻炼几次，你最终可以做到徒手倒立俯卧撑、单腿深蹲、单臂俯卧撑或者单臂引体向上。这些目标绝对不是遥不可及的。
▶ 英文原文 ⏱
But it's remarkable what one can do with body weight training and you describe some really beautiful progressions in the book I highly recommend this book folks um so maybe we could just take the push-up as an example and a handstand push-up as the extreme of that right um what I love so much about that book is for instance you talk about doing a push-up against the a wall it's trivially easy for most people doing a handstand push-up free freestanding very difficult but there's a series of progressions in between that maybe you could describe to us that once you realize that oh I can work through this over time and if I'm not in a rush to get through it and I just do these a few times a week or more ah a few times a day a few times a week or more I could do a handstand push-up freestanding or a pistol squat or a one-arm push-up or a one-arm pull-up it's not outside one's reach at all absolutely yeah.
所以，我们可以补充一些内容，让人们思考其中的物理原理和背后的原则。这是一个非常有价值的系统，而且也很有趣。在谈论这个系统之前，安德鲁，我可以先讲一下不同类型阻力训练的相对优势吗？好的，那么我就来说说自身体重训练、壶铃和杠铃。当然，还有其他方式，但这些会花太多时间。自身体重训练的一个大优点是它的便利性。你可以在任何地方做俯卧撑，这对那些经常旅行或者在没有健身房的地方的人来说，是一个巨大的优势。有些人非常享受这种训练，这也很好。
▶ 英文原文 ⏱
So could you fill in some of the gaps so getting people to think about the the kind of physics of this and the principles behind it it's such a valuable system and and one that um is a lot of fun too before talking about the system andrew may I speak about the relative benefits of different types of resistance please okay yeah so the body weight resistance I'm going to talk about uh body weight kettlebells and barbells and obviously there are other things as well but you know it's going to take too long so body weight training the great advantage of body weight is its accessibility so you can do a push-up absolutely anywhere so that is that's a really huge selling point because for some people somebody who travels all the time and uh somebody who is in places where gyms are not available so that's that's a great asset some people just simply enjoy it greatly that's that's just fine.
身体重量训练的缺点在于，学习这些技能比学习许多壶铃或杠铃技能要难得多。虽然看起来很简单无害，但实际上可能需要花费更多的时间来掌握。相对来说，杠铃的优点之一是能够让人感受到举起重物的满足感——对有些人来说，这是非常令人愉悦的体验，但如果你不这样认为，那可能就不太适合你。此外，杠铃还能以小幅度调整重量，如 87.5% 的单次最大重量——这是身体重量训练无法实现的。在身体重量训练中，调整阻力很困难，这是另外一个问题，因为你需要掌握一些技能去理解如何做出简化或进阶的调整。
▶ 英文原文 ⏱
The downside of body weight training is it's a lot harder to learn these skills than it is let's say to learn some many kettlebell skills or even some barbell skills so it seems very innocent and so easy but the uh it may take time to really get some of this so that may take time to do it longer it might take a longer time. The beautiful thing about the barbell is uh well first of all the satisfaction of lifting really heavy stuff some people find it extremely satisfying if you don't maybe it's not for you but if you do it's it's incredible then the ability to adjust adjust the weights in small increments so you can prescribe 87.5 percent one rep max and you can do that you cannot do that with body weight in fact with body weight it's very hard to calibrate resistance that's another one of the problems because you do need to have some skills figure out the regressions and progressions how to do that.
当然，杠铃的另一个重要优点是它能带来很大的力量提升，尤其是通过三项力量举，能够在很小的训练量下获得可观的力量和肌肉增长。例如，每周进行三组五次的深蹲就能让你的力量大幅增加，而如果尝试用单腿深蹲来达到这样的效果，几乎是不可能的。对于其中的原因，我们只能去猜测，一些原因是明确的，但另一些则不是如此。不过，情况就是这样。
而壶铃在增强力量方面的优点在于，它能更容易地教会使用者掌握力量的体态语言。你可能会想，用自身体重来训练应该更简单，因为我在《赤裸战士》这本书中教授的很多技能都是基于体操或武术的。例如，如何在体操中掌握 "空心" 位，或者在硬派武术中运用一些小技巧。尽管两者都使用体重，但从零开始正确掌握这类技巧，特别是正确收缩腹肌，仍然需要更多的努力，尤其是如果一开始就没有腹肌的话。等到你练出腹肌，那当然就好了。
▶ 英文原文 ⏱
And uh the other thing the other great benefit of the barbell is some of the lifts especially the three power lifts allow you to make great gains and strengths and if you choose muscle mass with a very low volume it's uh it's possible to do three sets of five once a week in the squat and get very strong try to do that with pistols it's just not going to happen so reasons for that we can speculate we know some reasons we don't know others but it is what it is. The beauty of the kettlebell for strength specifically is it's very easy to teach the body language of strength of the kettlebell you would think that with a bodyweight it should be easier because a lot of the skills that i teach in uh in my book the naked warrior they are either gymnastics or martial arts based so it's like okay here's the hollow position from gymnastics or here's this little trick from uh heart style martial arts so they're all both use body weight nevertheless it's it takes a lot more processing to figure out how to do this right from scratch like especially contracting your abs properly especially if you don't have abs to start with by the time you have them that's good.
如果你没有这种设备，练习比如说壶铃就会比较困难。举个例子，当你用一对壶铃开始做双前蹲时，这有点像Zurcher蹲，你的腹部肌肉会立刻感受到压力，你会立马明白这就是紧绷身体的感觉。或者你把肘部放在膝盖内侧做高杯深蹲，你就会体验到正确的深蹲感觉。这种方式很容易让你的全身在一次提举中协调运作。
壶铃看似有个明显的劣势，但同时也可以是一个优势。比如说，你不能为壶铃设定87.5%的体重一重复最大值，因为壶铃的重量档次跨度很大，比如从53磅到70磅，这是一个很大的跨越。虽然现在有些公司生产重量跨度较小的壶铃，但这样就失去了一部分这种器材的初衷和意义。
这种器材的一个优势就是简便性，你只需要几只壶铃就可以完成很多种训练。而另一个特点是，当你一直用53磅的壶铃训练，目的是用70磅的壶铃举起来时，那就是一个很大的挑战。
▶ 英文原文 ⏱
But if you don't have them it's hard with a kettlebell for example you take uh you start doing double front squats with a pair of kettlebells it's gonna be like zurchers you're gonna your abdominal wall is gonna light up you suddenly learn exactly oh this is what it means to get tight or you stick your elbows inside the knees and do goblet squat oh this is what the proper proper squat feels like and just very easy to uh very easy to integrate uh integrate all your body in one lift and there is an an apparent disadvantage of the kettlebell which also can be an advantage there is no you can't program 87 and a half percent body weight i mean one rep max because kettlebells jump in large you know like for example from 53 to 70 pounds for example that's a big job and uh i mean these days some companies will manufacture kettlebells with small like you know small jumps what's the point you're defeating some of the uh reasons for the being for this particular piece of equipment and uh here's what they are one is simplicity you only can have a couple bells and do a lot of things but the other is when you go when you suddenly let's say that you've been pressing a 53-pound kettlebell and you're doing a lot of sets and your goal is to press a 70-pound kettlebell that's a big jump.
那么，你要做的首先是投入大量的工作，这就像金字塔的基础。历史上的许多力量训练作者，比如比尔·斯塔和其他人，都用这样的类比来说明体积是基础。在你挑战70公斤之前，你需要正确地多次推举24公斤的重量，以建立信心。另外，你还需要掌握身体紧张的技巧，全身的紧张感是相互关联的。当你增加几磅时可能感觉不到区别，但当重量大幅增加时，一切都必须做到位。因此，当你用53磅的重量进行五组训练时，也要用70磅的重量进行清举，让自己开始适应这份重量的感觉。通过这种方式，你能了解重量的真实感受。再说回到去除抑制的话题，你在计划和掌控这个重量，所以你必须投入大量的工作，这对健康很有益，会带来许多健康的适应性变化。
▶ 英文原文 ⏱
So what you're going to do is first of all you're going to have to put in a very significant volume of work that foundation of the pyramid many strength uh authors throughout history bill star and many others use that analogy of volume as being the foundation of the pyramid you're going to have to press that 24 kilo many times properly before you're going to have a run at 70 you have to develop the confidence. The other thing is you're going to have to acquire the skill of tension total body tension everything is linked up because when you go up a couple pounds it doesn't make a difference you're doing the same thing you're not noticing when you go up a lot everything has to be just so so as you're doing going through your sets of five with the 53-pounder you're also doing just cleans with the 70-pounder you're starting to see what it feels like you're doing get-ups with it you're starting to see acquiring see how that weight feels like again we're talking about disinhibition here you're planning and owing this weight so you're forced to put in a very significant volume of work which means which is very healthy it will lead to a lot of really healthy adaptations.
你将被迫发展技能来进行这一转变，并且还会遇到一种在学习中被称为“理想困境”的概念。这个概念由罗伯特·比约克提出，意思是如果学习过于简单，你所学到的东西就不多；相反，如果你必须努力，比如阅读一篇内容而字体难辨，反而会学得更好。这就是一种理想困境的例子。当你以这种方式进步时，力量训练显然是有帮助的。当然，壶铃在耐力和其他方面也有其优势，但调整阻力往往只是个人偏好和可获得性的事情。因此，我不会说你一定要选择这件工具或那件工具，但如果你决定选择自身体重训练，我的建议是要准备好耐心地走一段漫长的路，因为你需要耐心地学习如何微调管理自己的身体。观察体操运动员的身体语言，或是一些空手道流派中的三战型，你会看到身体各个部分是如何被协调成一个整体，张力是如何使用的。尽管看起来简单、安全，其实对注意力的要求非常高，但它也是非常值得的。
▶ 英文原文 ⏱
And you will force to develop the skills to make that transition and plus you're also having that desirable difficulty in skill in learning there is that concept by robert bjork about desirable difficulties for learning if learning is very easy something is presented you don't learn much if you have to struggle like even if you're reading something and the font is ineligible ironically you end up learning better so this is an example of a desirable difficulty as you're progressing this way. So that is for strength obviously kettlebell have their benefits for for endurance and for for other things as well but just for adjusting the resistance oftentimes it's just a matter of preference and a matter of accessibility so I'm not going to say you pick this tool you pick that tool you pick the other tool but if you decide to pick the body weight my recommendation would be just be ready for patient for a long road because you have to patiently learn these little subtleties of micromanaging your body again you watch the body language of gymnasts you watch the sanchi in kata in some styles of karate and you'll see that amazing uh linking of the different parts of the body into the one chain how the tension is used so it's um it's very rewarding but I would say that's probably the most attention demanding even though it seems so innocent and so simple and so safe but it demands a lot of attention.
但如果这是你的节奏，而且你喜欢真正的练习，那这是个很好的方式。我对壶铃训练了解不多，每次尝试标准的壶铃摆动动作时，也就是那种两手在两腿之间的壶铃摆动，我常常会感到右侧下背部的疼痛和臀中肌的问题，我肯定是动作不对，所以我想正确学习壶铃。你们有在线壶铃课程吗？是的，我们确实有多个资源。例如，我们有一本名为《简单而凶猛的壶铃》的书，在亚马逊上可以买到，我们还有同名的在线课程。此外，我们的网站 Strong First 上可以找到本地的现场指导培训班。不过，我要提醒你，当然有些人不适合做壶铃摆动，就像每种运动都有不适合的人一样。例如，根据 McGill 的研究，如果有人有剪切力问题，他们可能会遇到麻烦。
▶ 英文原文 ⏱
But if you're that's your speed and if you enjoy practice true practice that's that's a great way to go. I haven't explored kettlebell training so much it whenever I've tried the standard kettlebell swing just kind of if there is such a thing but you know between the legs two-handed kettlebell swing I tended to get some right side uh lower back pain medial glute thing and I'm sure I'm not doing it correctly and I um I wanted to learn kettlebells properly. You have an online kettlebell course yes uh we do have several resources so we have the uh book kettlebell simple and sinister we which is available on amazon we have an online course under the same name we also obviously have uh workshops live instructors that you can find locally at our website strong first but I can tell you that of course some people are not supposed to do swings as is true for every exercise for example in mcgill's work say some people who have problems with shear sometimes they might have issues.
但是绝大多数人都可以非常成功地完成挥杆运动。我们见过一些最初很不适应的人，但当他们清楚如何做并且在教练的正确指导下，他们也能做到。关键在于，你必须运用髋关节的铰链动作，而不是用背部或者手臂来提拉壶铃。为了做到这一点，我们有非常具体的进阶步骤。在完成这一步之前，不能进入下一步。首先，你需要练习一个不加重量的髋关节铰链动作。很好，当你掌握这个动作后，你可以进行壶铃硬拉，这类似于用轻壶铃做相扑硬拉。接下来，你就可以练习一种特定类型的挥杆动作。这需要耐心，但其带来的益处是非常值得的。
▶ 英文原文 ⏱
But a great great number of people majority people can do swings very successfully we have seen some really pretty broken people when they're clear to do that and when they're coached properly the big issue is you have to hip hinge not lift the kettlebell with your back or with your arms and for that we have very very specific progressions you cannot go move beyond this until you do this okay here you are doing this particular hip hinge drill with no weight okay good you got that down now you're going to do a kettlebell deadlift which is just a you know sumo deadlift with a light kettlebell then you're going to progress with a very particular type of swing so it's about patience but the benefits are really worth it.
那么，相较于抓举，壶铃摆动有哪些好处呢？抓举是一种门槛较高的运动，类似于双杠臂屈伸，对于能够完成的人来说，它非常棒，但并不是人人都能做到。因此，抓举很不错，但如果你做不到抓举，可以选择摆动。壶铃摆动能够非常安全有效地训练爆发力和耐力。很多传统的爆发力训练方法，比如奥林匹克举重，都是需要很高技巧的，不易学习，并且对某些运动员来说并不合适，比如杠铃置于肩上、过度拉伸手腕韧带，尤其对于拳击手，这几乎是自找麻烦，因为这样会导致手腕不稳。
▶ 英文原文 ⏱
So what are the benefits let's say of the kettlebell swings as opposed to or snatches again snatch is more of a less democratic exercise like the dips parallel bar dips fantastic for those who can do that but you know if you can that's too bad but there are alternatives so again the snatch is great if you cannot do snatch you can do swing so the swing it allows you to train power and power endurance in extremely safe manner because if you try to develop power in a lot of conventional ways uh you will find like okay you try doing olympic lifts it's very skill intensive trying to learn how to do that and besides for some athletes it's not appropriate racking the bar and uh over stretching the wrist ligaments like for example for fighters that's a kiss of death that's a really bad idea destabilizing the wrist in this manner.
对许多运动员来说，这是一种安全的方法。很多运动项目的运动员，比如棒球投手，他们不愿意做太高风险的训练。而像短跑之类的项目，需要大量的专业指导，否则很容易拉伤腿筋或出现其它伤病。相比之下，壶铃摆动是一种非常安全的训练方法，你可以用它来训练力量和力量耐力。壶铃摆动的特别之处在于，你不需要使用很大的重量。此外，壶铃的设计也很独特，它可以在两腿之间摆动，你可以选择主动加速它，这种技术称为超速离心。
▶ 英文原文 ⏱
And for many athletes other athletes too you know pitcher doesn't want to do that baseball pitcher so high you know then you try to do things like sprinting sprinter requires a lot of coaching proper coaching much more than a kettlebell swing and it's very very easy to rip a hamstring or something like that so it's this kettlebell swing allows you to train power and power endurance in a very safe manner and what's also very unique about it you don't have to use a lot of weight what's unique about the kettlebell and a kettlebell swing another thing about the design you can swing it back between your legs but you don't have to let it passively swing between your legs you can choose to accelerate it this is called over speed eccentric.
几年前，我们的同事，也是我们的一名教员布兰登·赫斯勒，把我和另外几个教员放在一个力板上，开始做超速偏心摆动，这意味着加速向下和向上挥动。当时我们使用的只是一个53磅的铃，但我们中经验最丰富的人能够产生超过10倍重力加速度。基本上，我们让那个53磅的铃看起来像是有500磅。这种情况下，了解组织如何处理负载的人就会知道，当负载变化非常迅速时，这些被动组织能够非常安全地应对，真的是令人惊讶。
▶ 英文原文 ⏱
So some years back uh our colleague one of our instructors brandon hessler he put uh me and several other uh of our colleagues instructors on the force plate and we started doing swings with over speed eccentric which means accelerating it downwards and upwards so we were using just a 53 pound bell so the most experienced guys we were able to generate over 10 g's of acceleration so basically we made that 50 pound bell weigh 500 pounds but if uh to the listeners who know about how uh how the tissues how the passive tissues can handle the load when the loading is really rapid it's amazing how these tissues can handle it very very safely.
你可以施加巨大的负荷，当然，这并不是你开始练习摇摆时的方法。你可以通过这种方式培养力量耐力，并进行多种多样的训练。比如，英国一位经过认证的教练Megan Kelly Vonneboer，她曾创造了一小时内完成大量摇摆的吉尼斯世界纪录。她的训练方法就是不停地做摇摆动作，做几个重复后放下休息，然后再继续，可能持续90分钟。随后，她会使用更重的壶铃来训练，这样的锻炼方法可以带来非常棒的适应效果。
▶ 英文原文 ⏱
So you can apply tremendous amount of load of course you don't start with that it's not how you start your swings so and you can develop power endurance so you can do a whole lot of different many different sets many sets you've had megan kelly vonneboer uh certified instructors out of uk you know she said a guinness world record for a crazy number of swings done in an hour and uh so she would just go her training is she would go and do swings uh she'll do a few reps pick up set it down and she would do it for let's say 90 minutes then she would do it with a heavy kettlebell and the adaptations are fantastic from that.
在壶铃界，我们常常提到一个叫做 "到底发生了什么效果" 的现象。那么，"到底发生了什么效果" 是什么呢？它指的是一种适应性进步，这种进步并不是初学者的简单提升，而是一种完全意想不到的适应改变，会带来额外的好处。比如，你突然发现自己能够做到一些事情，体脂减少了，身体的抗逆性也增强了。说到抗逆性，以我在美国合作的一些战术小组为例，当他们在训练中加入壶铃的摆动或抓举动作以及单腿壶铃硬拉之后，腿筋撕裂的情况显著减少了。这种训练方法提供了一种神奇的方式来进行腘绳肌的离心负重训练，不仅安全，还能很好地为你的身体做好准备。
▶ 英文原文 ⏱
In the kettlebell world we refer to what the hell effect so what's what the hell effect what the hell effect is when you're getting an adaptation that's not a beginner's gain but it's an adaptation that's totally unexpected does some collateral benefit how suddenly you're able you're able to do something and uh the improvements in fat loss improvements in resilience so resist like for example speaking of resilience so some of the tactical teams that i worked with in the u.s here when they added either swings or snatches to their training with the kettlebell plus one-legged kettlebell deadlifts as well they stop tearing their hamstrings so you have this amazing way to do eccentric loading for the hamstring but it's very safe and just really prepares you.
我的一个朋友在他六十多岁的时候仍然在打棒球，他感谢你送给他的壶铃。他20年前在一个联邦机构参加了一个课程，现在仍然在使用这些知识。他已经退休了，但仍然坚持锻炼，这带来了很大的好处。通过这种方式，你可以处理大量的工作量，这也是为什么可以燃烧大量卡路里、发展心肺功能等等。此外，为什么一个不是力量运动员的人会想要进行力量训练呢？原因有很多，现在我不需要详细说明，你的其他嘉宾已经讨论过长寿的原因，以及保持高力量水平是多么重要。壶铃摆动就是开发力量的方式之一。
▶ 英文原文 ⏱
One of my friends is still playing baseball in the 60s he says thank you for the kettlebells you know he went through the course in one of the federal agencies 20 years ago and he's still doing that he's retired but he's still he's still doing that so that's a great benefit the amount of pure workload that you can do in this amount that's why you can burn a lot of calories you can develop cardio whatever but also like why would anybody want to do power training who's not a power athlete because for so many reasons right now i don't need to speak about it that your other guests have for the reasons of longevity how important it is to to have high levels of power and uh the kettlebell swing is one of the ways one of the ways to develop it.
有趣的是，回溯到之前的加速运动，比如说雅科夫·尼古拉（教授）——前苏联的顶尖生物化学家，他曾谈到在慢跑时加入冲刺的重要性。这种类似于法特类克训练，他提到这对老人和青少年都有非常好的效果。而使用壶铃，即使你不懂如何冲刺，你仍然能够获得很多有益于年轻化的锻炼效果。壶铃是一个可以全面训练各种素质的工具，比如可以提高活动能力。特别是弯举这样一个极好的练习，可以提高胸椎和肩膀的灵活性。
▶ 英文原文 ⏱
And interestingly enough going back like you know these accelerations uh professor yakov nikolai yakov left top soviet biochemist he was just talking about sprints during added sprints when you're adding sprints just to a jog you know this kind of a fart like work he was saying how important how good it is for elderly and for teenagers how good it is so the kettlebell even if you're not sprinting if you don't know how to sprint you're able to get so many of this uh youth promoting benefits and again you have one tool that can train all the qualities you can develop mobility you know the bent press that's a tremendous exercise the bent press where the mobility of the t-spine the uh mobility of the shoulder.
所以，比如说你戴了一块手表，呃……比如说，波普·莫斯利博士，他是我们的讲师之一，同时也是一位医生和生物医学研究员。这位先生已经70岁了，但他能做出漂亮的单臂弯举，能够达到一些年轻人只顾着看手机都无法达到的活动范围，而且他的方式非常健康。因此，你可以通过这种方式来提高灵活性、力量、耐力和韧性，全部都可以通过一种方式实现。显然我有些偏爱这种方式，我并不是说这是唯一的方法，但这确实是很多举重训练（如壶铃）相对优势之一。
▶ 英文原文 ⏱
So like you wore a watch and uh uh watch for example uh dr uh dr pope mosley he's one of our instructors and he's also a a doctor and biomed researcher i mean the gentleman is 70 years old and he's doing this beautiful bent presses getting himself in the range of motion that young guys you know on their phones can possibly get into and he's doing it in a healthy manner so you can develop mobility you can develop strength you can develop endurance and uh resilience in all one one package so obviously i'm biased and i'm not saying it's the only way to go but that's one relative benefit uh one of the many relative benefits of kettlebells.
在人生的整体历程中，特别是当你在考虑力量训练的新手该从哪开始时，我会建议从壶铃开始。这是我们发现的最佳入门选择。用壶铃进行训练后，我们发现非常容易开始指导人们进行力量举或过渡到一些自身体重训练。因为通过壶铃训练，人们可以很自然地掌握力量训练的基础。
▶ 英文原文 ⏱
But in the overall lifelong journey like if you're looking at three things right now you're new to strength what should i start with i would say start with the kettlebell it's the best entry point we find it so easy to start coaching people in powerlifting or transition to some bodyweight strengths after training them with kettlebells it's uh it's extremely easy because they get that bodyweight language of strength down.
在接下来的几个月里，我会对壶铃有一些问题。我会尽量不太频繁地打扰你，不过还是要感谢你。我会把课程作为指导，但我下定决心要获得一些使用壶铃的好处，因为壶铃已经在我身边超过十年了，我只是一直没有真正开始使用它们。并不是因为不喜欢，而是我现在打算以正确的方式去尝试。
▶ 英文原文 ⏱
I'm going to have a few questions uh in the upcoming months about kettlebells i'll try not to bother you too many times but i'll i'll uh thank you i'll use the course as a guide but i'm determined to to derive some of these benefits of kettlebells because uh kettlebells have been around me for for over a decade now um and i i just haven't quite taken to them not through some aversion but i'm going to approach it correctly.
我特别喜欢自身体重训练，这种训练让我想起高中时的体育课，或者我们做的那些体能测试。通常会包括一些引体向上和俯卧撑，还会有伸展和跑步之类的项目，比如直腿脚趾触碰之类的。尽管不知道这些测试有没有真正的意义，但无论如何，从以前做俯卧撑很吃力到现在可以做单臂俯卧撑，确实是一种令人满意的体验。
▶ 英文原文 ⏱
I love the bodyweight work um the bodyweight work um i don't know maybe it takes me back to pe class when i was in high school or something when we do these fitness fit tests um it's usually some pull-ups and push-ups a reach in a run or something like that like a like a you know straight-legged uh toe reach but who knows if it's a meaningful metric but in any case um something so satisfying about going from struggling with push-ups being able to do a one-arm push-up or something like that.
嗯，你在书中描述了如何实现这种进步，只是为了打断一下，我觉得很棒的是你是个体型较大的人却在做这些事情。这是我非常喜欢看到的，我们在强壮第一的理念中也常看到这一点，我们希望看到更多体型较大的人参与到自身体重练习中，因为这通常不是他们的强项。
▶ 英文原文 ⏱
Um and you describe it in in how to make that progression in the book for people just to interrupt you and it's also cool that you're a bigger guy and you're doing that this is what I love to see and we're seeing that as strong first a lot we'll have to see uh bigger guys and gals getting into the bodyweight exercises because that's not typically their strengths.
我们喜欢看到瘦人挑战杠铃，打破常规。例如，看像迈克·哈特尔博士这样的人，他是我们的高级教练之一，曾经是美国卧推记录保持者，也是美国举重队的教练。看他做单臂俯卧撑，你会爱上这种场面，因为通常大块头不喜欢自身体重训练，因为这让他们感到谦卑，而瘦子则不喜欢杠铃。但是，不仅适用于男士，我们还有一些瘦小的女士也能举起惊人的重量，这种场面总是让人兴奋。力量训练或阻力训练在美国公众中开始流行，我认为这是过去几年里最好的趋势之一。这次讨论和你的知识会给这趋势加更多动力。简单指导大家一下，好的消息是你有很多选择，但坏消息是选择太多，所以选择一个有成效的项目并长期坚持，不要试图过于个性化调整。
▶ 英文原文 ⏱
We like to see skinny people getting into the barbell and just go against things like for example seeing somebody like uh dr mike hartle one of our master instructors you know he's a former american bench press record holder and a coach for the power lifting team usa i mean watching him do one-arm push-ups you gotta love that stuff because normally big guys hate bodyweight work it's humbling and little guys hate barbell. and we just get and not just guys women we have we have these ladies these skinny little ladies lifting amazing weights that's just always awesome to see that it is awesome and i love that strength training resistance training is starting to really make a showing here in the us in the general public i think it's one of the best things to happen in the last few years and this discussion uh your knowledge is going to put even more momentum behind if i just made to guide people just briefly on a very high level uh great news you have so many choices bad news you have too many choices so pick one program with an established track record and just stick with it and follow it for a long time do not try to over customize everything.
丹尼尔·卡尼曼经常提到，算法在许多方面都能明显超越人类。我看过很多例子，一个设计得当的力量训练计划或耐力训练计划，即使是一些通用设计，但如果其中包含某些反馈机制，可以在出现问题时回去进行调整，往往能带来比定制计划更好的结果。因此，找到一个简单且没有太多复杂部分的方法，并坚持很长时间，如果它有效，就不要急于寻找下一个方案，因为下一个方案可能一样好，也可能不好。同时要记住，每次改变方向都会失去动力。作为神经科学家，你可能已经向你的观众解释过神经达尔文主义法则，这个理论指出在突触之间存在竞争，因此我们只能把一些事情做好。一个小孩可以做很多事情，但水平有限。随着年龄的增长，一些神经通路会被剪除，而另一些则会得到强化。不幸的是，我们无法在所有事情上都出类拔萃。
▶ 英文原文 ⏱
daniel kahneman spoke how much algorithms outperform humans so often i've seen this over and over how a properly designed strength program or endurance program that was uh generic design but with certain uh you know feedback loops in there okay if this happens you have to go back and make some changes deliver much better results and customize programs very often so find something that's simple find something that does not have a lot of moving parts and uh and just stick with this for a long time if it's working do not look for the for the next thing because the next thing maybe it's as good maybe not but also do keep in mind that every time you change gears you lose momentum uh you know you're uh you're a neuroscientist i don't know if you spoke to your audience about the law of neural darwinism but the there's a competition between the synaptic side so you have the pathways so you can only do so many things well so a child can do everything but not but poorly but as we get older some you know some of these pathways get pruned but others get reinforced and unfortunately we can't excel at everything.
有一个经典的例子，不仅涉及到体力也涉及到心理和认知能力。过去，在没有GPS的时代，出租车司机需要通过一个极具挑战性的测试，以便在一个设计得很复杂的城市中导航。他们发现，这些司机的海马体某个部分比其他人更发达。最初的猜测是，这可能是一种优选过程，也就是说，通过测试的人可能就是那些海马体更“强壮”的人。
为了证实这一点，研究者对两组学生进行了多年的观察，发现他们在开始时海马体的大小相似。但是，通过测试的学生在那个特定的部分的大脑有所增长，而没有通过的人则没有变化。然而，值得注意的是，在另一项与记忆相关的测试中，通过这些复杂导航测试的人表现反而不如那些没有通过测试的人。这说明，在这个过程中，他们可能丧失了一些别的能力。
这是生活的本质，很多事情是零和游戏。我们需要在追求平衡的同时接受一个事实：不可能面面俱到。我们的时间和适应能力都是有限的。我很赞同这个观点，并感谢你提到伦敦出租车司机实验。
▶ 英文原文 ⏱
so there's this classic example uh with and not just physically mentally as well cognitively as well this classic example with taxi drivers uh back in the days before gps taxi cab drivers they were supposed to pass an extremely challenging test how to navigate through the city that was not designed to be navigated through and uh they found that a certain part of their hippocampus was more developed than than others and so this you know so they thought well maybe it's just pre pre-selection maybe whoever made it through the test were the guys with more muscular hippocampus you know and then they monitored then they monitored two groups of students over several years and they said they start with the same size and in the group that passed their brains so to say got bigger in that part and the others they didn't okay but then at the same time in a different test of a different test of memory the the guys who passed the test they were not so good so they lost something in the process it's just life it's uh many things in life are zero-sum game you want to seek some balance up to a point but there comes a point where you know you cannot do it all we are limited in time we're limited in our adaptive capacity yeah amen to that and i appreciate you highlighting the london cab drivers uh experiment.
你的神经科学知识真令人印象深刻。
你太慷慨了，谢谢你。
不，这是真的。没有其他客人谈到长期抑郁。我的父亲曾经说过一些事情，他说：“安德鲁，你知道吗？好事常常发生在不同领域的交汇处。如果你总是待在自己狭窄的小领域，那就只是重复相同的事情。但是当你开始到其他地方，哪怕只是稍稍跨出一步，不管是神经科学还是其他方面，比如研究武术高手如何打击等，我觉得这很有趣，可以稍微走出自己的舒适区，有时你会发现一些模式。”
你父亲真是个聪明人。
谢谢。
▶ 英文原文 ⏱
um your your knowledge of neuroscience is truly impressive you're way too generous thank you no it's true uh no other guest on here has discussed long-term depression which uh it's uh my dad said andrew you know something my dad early on that is good things happen at junctions of fields if you always stay exactly just in your own narrow field and you're just you know it's just the same thing is repeated but when you start going to somewhere else a little bit outside it's adjacent whether it's neuroscience whether it's okay how do they you know what are the martial arts skills how do the martial artists do for striking or somewhere else i think that just really interesting to kind of a step a little bit outside your comfort zone and sometimes you see patterns that's what happens your father's a smart smart man thank you.
对于孩子和青少年进行训练，我不太清楚现在大家对这个话题的看法。有些人说年龄并不是衡量能否进行力量训练的标准。在我成长的过程中，人们普遍认为如果在身高还没达到自然极限之前进行深蹲或硬拉这种重型训练，可能会“阻碍”身高发育。我想听听您对此的看法。但根据我们刚才的讨论，如果一个年轻人想在某个领域或某项运动中培养一项超强技能，是可以的，不过这也需要付出代价。
▶ 英文原文 ⏱
kids and young people training i don't know what the going word is now as to whether or not there's a you know too young to what to resistance train age you know some people say there isn't um when i was growing up it was thought that if you squatted heavy or you deadlifted heavy before you reached your um natural limits of your height that it could quote unquote stunt your growth uh like your comments on that but based on what we were just talking about it seems that if a young person is interested in developing a super skill in one area one sport okay but there's a real trade-off.
为了达到这一目标，我们可以鼓励孩子们参加各种运动，比如踢足球、游泳、体操、射箭，还可以尝试芭蕾等。这是一个培养全面发展的绝佳机会，可以让孩子们接触到多样化的活动，帮助他们找到真正感兴趣的领域。过早的专业化对孩子的成长非常不利，因为孩子们在早期阶段绝对需要参与多种不同的活动，以实现较为平衡的发展。
▶ 英文原文 ⏱
to that and perhaps what we should do as kids um is a little bit of soccer a little bit of swimming a little bit gymnastics seems like a wonderful all-around sport maybe a little archery you know try a bunch of things some ballet you know try well that's the time to do that that's exposed that neurodiversity and the things that you can possibly do and then find the things that you click with and for the physical body early specialization destroys athletes it is really terrible because early on kids absolutely need to do a wide variety of different activities and really pursue a fairly balanced development.
你知道，有些人可能会偏向于力量训练，有些人可能会偏向于耐力训练，但实际上，他们需要全面发展。专业运动员容易受伤，他们真的会受伤。所以在全面发展和专业训练之间找到平衡是很艰难的。有时从心理上也是如此。我们曾经有一位嘉宾，她成为了一名心理学家，但之前是音乐会级别的小提琴演奏家，后来因为手指受伤而无法演奏，这对她来说是毁灭性的打击。当我们把自己的身份完全投入到一个领域时，这种风险是存在的。当然，你会看到像迈克尔·乔丹和泰格·伍兹这样极其成功的人物，但实际上没有标准答案。
▶ 英文原文 ⏱
you know there may be a bias towards strength or bias towards endurance but they really need to do it all and uh specialist athletes break they break they really do so that balance between general and specific uh it's a tough balance yeah and psychologically sometimes too we had a guest on here who's uh become a psychologist but she was a concert level violin player then injured her finger and it was like the most devastating thing you know when we put all of our sort of identity into one thing um sure you get your michael jordans and you get your uh tiger woods and those are that's and seriously there is no right answer wrong answer.
我记得伊万娜·巴德里耶夫，她曾是保加利亚举重队的主教练。她说过，如果帕格尼尼在每天演奏他自己的乐器15小时的同时还演奏其他乐器，他也不会成为帕格尼尼。这的确很有道理。不过，我并不是说专注于某一领域对于每个人来说一定是正确的选择。有些人喜欢在多方面都有一定的造诣，这也是很健康的。但是，你还是得做出选择，就像在考虑预算时一样。你是想买一个沙发，还是去意大利度假，或者选择一个没那么吸引人的假期并买个普通的沙发，从而两者兼得？我并不是在说哪个选择更好，但人们需要明白的是，存在一定的局限性。比如，一个人不可能在两项运动中同时取得成功，尤其当这些运动一个是力量型而另一个是耐力型时。
▶ 英文原文 ⏱
so i remember um ivana badriyev who was a head coach for the bulgarian weightlifting team he says if paganini played whatever instruments you know in addition to his own instrument playing in 15 hours a day he would not have become paganini and that's true but i'm not saying that specialization is necessarily the right choice for everybody some some people prefer to be decent in many things and it is healthy but you still have to decide you still have to make decisions very much you're looking like at a budget do i want to buy a couch or do you want to go on a vacation to italy or do i want to go on a much lamer vacation and buy a lamer couch and do both and i'm not saying what's the right answer right there but just people do have to understand there are there are limitations they can't successfully compete in two sports for example it's not going to happen especially if it's a power sport an endurance sport.
他们无法在所有领域都达到很高的水平，如果你想成为一个博学者，这在18世纪可能还行得通，但现在就有些困难了。之前的一位嘉宾，你可能听说过他，乔什·维茨金，以国际象棋神童而闻名。他在完全放弃之前的努力后，已经在多个领域达到了世界级水平。他自16岁以来就没有碰过国际象棋，这是一种了不起的转型。但当我们查看有关童年天才的数据时，很少有人像乔什那样。他们大多数人在其他领域并没有达到很高的水平——希望他们在个人生活中能够生存并发展。在他们年幼时取得巨大成功之后，可能是因为他们的神经系统在某项领域中过于专注，所以很难在其他领域跨界。乔什在这方面是个例外，而例外通常也证明了这个规则。
▶ 英文原文 ⏱
and uh they can't study everything to a high level just just as well if you want to be polymath that could that was fine in the 18th century right now it's a little bit tougher yeah previous guests you may know him josh waitskin of uh you know chess prodigy fame he's gone on to do several things um at world class level by severing from the previous uh endeavor completely he hasn't picked up a chess piece since he was 16 which is remarkable pivoting to other things but when one looks at the data on uh child prodigies very few of them are like josh most of them don't actually succeed in doing anything else at a very high level except hopefully survive and thrive in their their personal life who knows um after being ultra successful as a young child probably because their nervous system is so you know they grease the groove so heavily for one endeavor it's very hard to cross over josh is exceptional in that regard well exceptions prove the rule usually.
好的，我尽量把意思翻译成中文，保持通俗易懂：
确切地说，我不想太机械和具体，但我很想聊聊关于腹部或者说核心的锻炼。另外，我非常喜欢“裸战士”中的腹部练习。在经过多年时不时地参加各种课程，做一些仰卧起坐之后，我得告诉你，我从未真正关心过让腹肌线条明显。对我来说，至少应该能够收紧腹肌，对吧？我们判断收紧程度的方式就像是用拳头测试一样，对吗？确实如此。
▶ 英文原文 ⏱
exactly um not to say too mechanical and specific but i'd love to talk about abdominal or rather core work sure uh another thing that i love in the naked warrior are the abdominal exercises i must tell you um after years of doing some crunches here and there in different you know for whatever this class or that class or trying to i never really cared about having my abs defined um for its own sake one should probably be uh able to at least contract their abs okay it's a the level of we assess them by punching right right all right exactly.
这里面有一些很棒的练习，可以帮助学习如何全身用力，并提供一些我敢说相对非传统的方法来评估核心稳定性。我想举个例子，比如平板支撑的时候，有人试图踢你或者推你，但这听起来像是暴力行为，其实并不是一开始就这么做的，而是以一种温和的方式来进行。我从来没想过自己可以做悬垂举腿这样的动作，而现在举腿已经成为我每周锻炼的标准部分，我喜欢做五组五个的悬垂举腿。我要告诉那些想要走这条路的人，我一开始尝试做举腿时彻底失败了，尝试做L型支撑也是惨败，挂在杠上试图做出坐姿也几乎坚持不住。关键是要循序渐进，慢慢进步和保持耐心。现在对我来说五组五个的举腿已经很简单了，但我想强调的是，当我开始的时候，我离这个目标还很远。书中的渐进练习对我帮助很大，我也因此保持了这种举腿能力，所以非常感谢你。
▶ 英文原文 ⏱
but there's some wonderful exercises in there about learning to brace the entire body and some um dare i say some uh rather um unorthodox ways of assessing stability at the level of the core i'm thinking about the the plank where somebody tries to either kick you over or push you over this might sound violent this is not where you start it's kind and gentle but i never thought i could do like hanging pikes for instance and like now pikes are standard part of my weekly routine i love doing five sets of five of hanging pikes right and um and i will tell anyone that decides to go down this path that when i first tried to do a pike I failed miserably i um tried an l-sit failed miserably tried to the you know hanging from. the bar and just getting into a chair position and could just barely hold that the progressions are what matter right slow progression and patience now five sets of five pikes trivial great for me but when i i just want to emphasize that when i started i was far far away from that and it's the progressions in the book that really helped me and i've maintained that pike ability so thank you for that and thank you
我并不是为了炫耀自己能做什么，而是为了强调我相信大多数人如果专注于某件事，也是可以做到的。核心训练是健身中最容易被误解和做错的领域之一。有上千种不同的练习方法，人们会有各种不同次数的重复，但这不是重点。真正的重点在于紧张和专注。这是两个关键点。理想情况下，你的第一步是通过像Zercher深蹲或双壶铃前蹲这样的动作来学习腹部紧张，这种负重分配方式能迫使身体反射性地进行稳定化，你会感觉到紧绷的腹肌是什么样的。而仅仅让某个人在平板支撑中感到虚弱是没有希望的，这绝对不可能有帮助。
▶ 英文原文 ⏱
i say not not to necessarily um to highlight what i can do but that to highlight what i do believe most anybody can do if you put they can't if they put a lot of attention in so uh midsection training is one of the most misunderstood and messed up areas of physical culture there's a thousand different exercises and people are going to have variety this many reps that's not the point the point really is tension and attention so that's those are the two things and ideally your best first step is really learning abdominal tension through something like a zurcher squat or double kettlebell front squat where the load distribution is such that it forces reflexive stabilization and you feel oh that's what tight abs feel like and getting somebody just weak in a plank it's hopeless there's absolutely not going to help
意思是这样的：有一些方法可以逐步做到这一点，比如通过向后滚动等技巧。然而，如果你没有这些选项，或者选择不使用这些方法，你就需要非常注意腹部的细节。这意味着你需要学习一些技巧，比如收缩骨盆隔膜，抬起臀部，因为你要控制腹腔内的压力。同时，你还需要学会如何将注意力集中在腹部的不同部位。有点像健美运动员，但其实更像体操运动员。在力量训练领域，有关内部关注和外部关注的讨论中，普遍认为在动作学习中，外部关注指示比集中在单个肌肉的内部感知效果要好得多。
▶ 英文原文 ⏱
it's not there are ways of building up to it yes by rolling in the back and so on so but if you don't have that option or if you choose not to exercise it you have to be extremely attentive to the details of what's going on without your abdomen so you need to learn things like for example you need to learn to contract the pelvic diaphragm pull your butt up because you're trying to can you know trying to constrain the intra-abdominal pressure then you need to learn how to direct attention to the different parts of your abdomen almost like about a bodybuilder but really not quite more like a gymnast there is this argument about in strength world about you know internal focus external focus and cueing and the agreement is in motor learning well external focus cueing is so much better than focusing on you know whatever happens within the individual muscle
在开始的时候，这可能是真的，并且在其他力量竞技中也可能成立，但任何你遇到的顶尖力量运动员都有自己的内部提示，知道如何完成动作。后来他们可能忘记了这些提示，但在某种程度上它们激励了他们。例如，这是他们在卧推中如何激活背阔肌的方法。卧推世界纪录保持者乔治·哈尔伯特曾著名地说过，他花了很多年时间才终于明白如何在卧推中使用三头肌，这需要很多年。因此，动作中包含了很多内部要素。对于腹肌也是如此。你必须学会如何专注于腹肌，以便产生高张力。你需要保持少量重复，比如说五组五个。高重复次数并不是必要的，通过增加重复次数也不能燃烧脂肪，只会让你的背部感到不适，仅此而已。
▶ 英文原文 ⏱
it may be true in the beginning and it may be true outside of the strength game but any top strength athlete that you will meet they have their own internal cues how they do something later on they may forget them it despires them you know but they know how to this is how this is how i engage the lat in the in the bench press uh george halbert bench press world record holder famously said it took you many years to finally understand how the triceps is used in the bench press many years so there is a lot of internal component and for the abs very very much so you have to learn how to very much direct your attention there to get high tension you have to keep the reps low like you said five sets of five perfect high reps are not necessary you're not going to burn off fat by doing more reps you're just going to irritate your back that's all you're going to do nothing else
所以，你要把应用训练看作一次力量训练的活动来对待。如果这样做，你会取得相应的效果。最后，一个重要细节是，你需要把腹内压力当作你的朋友。在进行像硬拉或深蹲这样的举重动作时，腹内压力会支持你。然而，当你进行腹部训练时，你是要对抗这种腹内压力。你需要创造这种压力并反复收缩。这有点像一种叫内在等距收缩的练习。这是一种结合了传统力量训练和非常内化的几乎类似武术的方法，非常有趣。
▶ 英文原文 ⏱
so you treat your app training very much like a like a like a strength strength event and if you do that uh you're going to get those results and finally the final detail is you need to use that intra-abdominal pressure as your friend uh because in lifting like a deadlift or a squat or something an intra-abdominal pressure helps you it supports you when you're doing abdominal work you work against that abdominal pressure intra-abdominal pressure you just create that pressure and contract again this is something called internal isometrics so it's kind of interesting it's just a combination of classic strength work with very internalized kind of almost like a martial arts approach to it
然后你也需要学习如何在举重时运用腹肌。一旦你掌握了技巧，这就很棒了，因为你实际上不再需要特别训练腹肌了。例如，Franco Columbu是个很好的例子，他不仅非常强壮，还赢得了奥林匹亚先生的比赛，并且被评为最佳腹肌。他告诉我，他讨厌腹肌训练。他只是每次做大重量练习时保持核心紧绷。这几乎就是当你达到一定的力量水平和意识水平时，会发生的事情。只要在力量训练中保持紧绷，并且使用正确的呼吸方法，这是非常重要的，你的腹肌力量会达到所需的强度，甚至练出六块腹肌，当然前提是你不要吃过多不健康的食物。
▶ 英文原文 ⏱
then you need to learn also how to obviously use your abs in the lifts and lifting and once you do and this is the beauty you don't really have to train your abs anymore so franco columba for example great example in addition to winning you know being super strong and winning mr olympia he won the best abs he didn't train abs he said he told me i hate ab training he just would stay tight whenever he did his heavy lifts and this is pretty much what happens when you reach a certain level of strength and a certain level of awareness simply staying tight during your strength work and also employing power breathing which is very important uh you're going to be able to to get as strong as as you need in the abs and get your six pack or whatever provided you know you don't eat the twinkies.
那么，您如何加压呢？事实上，我可以马上展示一个坐在这张桌子边可以做的腹部锻炼。这也会教您的观众如何在举重时正确地加压。通常，这比站着做要好。不过，这不适合有高血压或心脏疾病的人，如果有这些情况，请咨询医生。
▶ 英文原文 ⏱
so how do you pressurize the in fact may i show an abdominal exercise right now that is just sitting at this table that's also going to teach you how uh teach your audience how to properly pressurize for lifting so normally it's better than standing so and it's not for people with high blood pressure or heart concerns you know check with your doctor if that's the situation.
你先深吸一口气到腹部，然后收紧你的臀部，像是想去厕所但距离太远，你不得不停下来，然后把舌头放在牙齿之间开始发出嘶嘶声。这样做时要避免让压力集中在头部和颈部，而是将所有压力集中在下半身。通过这种嘶声练习，你会快速感觉到腰部周围的肌肉收紧，腹部用力。这种练习还能帮助你学习如何在承受重物时稳定身体。
▶ 英文原文 ⏱
so you take a normal breath in your abdomen and you uh pull up your butt pretty much like imagine you have to go to the restroom and you trying to you can't quite you know it's far away you're trying to stop yourself and then you put your tongue between your teeth and you start and you start hissing and you do this in this ratcheting kind of manner so try to keep all the pressure out of your head out of your neck direct all the pressure it all this pressure is just to really staying below and so this type of hissing you will notice that very rapidly you're going to contract everything around your waist so everything around your waist is going to contract and you're going to strain your abdomen you're also going to start learn how to properly how to properly stabilize yourself under under heavy weights.
使用这种技术进行举重与仅仅锻炼腹肌之间的区别在于，当你训练腹肌时，会有一些脊柱弯曲，但不需要很多，因为不希望过多弯曲。然而，当你在做一个重的杠铃深蹲时，你需要保持脊柱中立，身体像个圆柱体一样维持稳定，并且基本上要屏住呼吸。这样做的原理是相同的，即瓦尔萨尔瓦动作法。一位俄罗斯教练这样描述，它是一种没有发生的呼气动作。因为很多人不知道该如何正确屏气，他们只是屏一下，结果眼睛鼓出来了，但这样没有稳定性。
首先，你需要低位吸气。要做到这一点，如果你观察顶级举重运动员，他们会通过紧闭的嘴唇吸气，你也可以通过鼻子吸气，但不能通过大口张开的嘴吸气。让我为你解释一下原因。你可以在家试试看，把手放在肚子上，尝试用腹部呼吸，感觉不是很好。为了做个对比，你可以捏住一个鼻孔进行腹部呼吸，或者通过紧闭的嘴唇再次尝试，这样会有更多阻力。这样一来，你就更多地运用了横膈膜，而不仅仅是胸廓。
▶ 英文原文 ⏱
the difference between using this technique for lifting and for just training the abs when you're training the abs there's going to be some spinal flexion not a whole lot you don't want to do a lot of that there's going to be some spinal flexion when you're doing that under a heavy barbell squat you're maintaining your spine is neutral it's like your body stays a cylinder and um you're going to hold your breath pretty much but the idea is the same so it's like so the valsalva maneuver one uh russian coach called it it's it's an ex it's a it's an exhalation that didn't happen okay because people don't know hold their breath properly they just and then eyes are bulging out well there's no stability right here so first of all you gotta inhale low and how do you do that if you watch top lifters how they do that they will do it through pursed lips you can also do it through the nose but you cannot do it through big wide open mouth so i'll show you why so if you you can your folks can try it at home so if you put your hand on your stomach and trying to do an abdominal breath doesn't go very well now for contrast pinch off one nostril take an abdominal breath or you can do that through pursed lips try it again so you see more resistance more resistance and again you're engaging the diaphragm instead of just just your thorax right there.
所以你要从鼻子的小开口或者紧抿的嘴唇慢慢吸气，把气吸到腹部。然后，就像你提到的，不去上厕所的那种压抑感，收紧腹部、提臀。在这之后就是那种没有呼出的感觉。你明白了吗？我明白，其实我对收紧腹肌很熟悉，但你所说的那种类似憋着不上厕所的拉起臀部的动作我以前没做过。这样一来，你就从下腹部和周围同时创造了一个紧绷的压缩状态，这也是一种反射性的动作。我懂了，这就是在做高强度练习如深蹲之前要进入的状态，对吗？完全正确。
▶ 英文原文 ⏱
so you take that breath into your abdomen in like through a small opening through your nose or through through your pursed lips you draw it in right there and then you know down below you pull it pull it up and then after that it's that that exhalation that didn't happen do you see i see so i i'm familiar with sort of bracing my abs what i've not done before is the uh resisting going to the bathroom thing that you mentioned the pulling up of the butt and then and then so you're creating compression from the bottom and from the and also from all around that happens reflexively as well i see so that's the position to get into before say like a hard exerger squat or something like that absolutely.
如果你在进行持续时间较长的锻炼时，不想憋气太久，那么我们这里有一个来自空手道风格的表达："在保护的同时呼吸"。这样我可以跟你说话，同时身体仍然保持紧绷。我们的工作坊中测试和教授这种方法时，会让你躺在地上，我会告诉你紧绷肌肉，然后站在你的腹部上，让你唱一首歌。你需要学会在保持脊柱稳定的同时，继续正常呼吸，而不是通过长时间憋气来维持这种状态，以免晕倒。
▶ 英文原文 ⏱
and if you're doing that for an exercise that's long long in duration you know if you don't want to be holding your breath too long then uh we have an expression that comes from one of the karate styles breathing behind the shield so so right now i can speak to you but i'm still just as tight so you see what you're doing so the way we tested it our where we teach it at our workshop says you lie on the ground i tell you to tense up i'm going to stand on your stomach i'm going to have you sing a song and you're going to have to learn to properly maintain that pressure while still containing containing uh can continuing to breathe so you're able to stabilize your spine but you're not going to pass out from maintaining that by uh by holding your breath for a period of time.
然后你需要学会将呼吸与力量相匹配，也就是同步进行。当你打拳、投掷或举重时，你要学会如何将收缩的时机与腹肌的紧张配合，有时通过呼气，有时仅仅是假装用力。一旦你学会如何将呼吸与力量匹配，那么就像魔法一样。人们可能没意识到，这不仅仅是纯粹的机械作用。是的，从机械角度来看，它的确有效。Stu对此解释得非常好，提到了结构的刚性，并用自行车车架的类比来说明：当你拥有强壮的腹肌时，就像有了一个昂贵的自行车车架，而不是一个会发出噪音和晃动的廉价车架。
▶ 英文原文 ⏱
and then finally what you got to learn to do is you got to learn to match the breath with the force so synchronize synchronize when you're punching when you're throwing when you're lifting. you have to learn how to match that contraction the timing of the abdominal contraction and the pressurization sometimes exhalation sometimes just pretending to with the effort once you learn how to match the breath with the force it's like magic and what people don't realize it's not just purely mechanical mechanically yes of course it works you know stu explained this so well about the stiffness of the structure the analogy of the bicycle frame it's the same thing you're getting an expensive bicycle frame when you have strong abs as opposed to the cheap one that rattles and uh wiggles.
在西方，关于这个话题几乎从未被提及，但苏联在几十年前就对此进行了研究。他们称之为“肺部数学反射”。其中“pneumo”意思是空气。人体的腹腔和胸腔内有感受压力的受体。当这些受体受到刺激时，它们会自动增强 α 运动神经元的敏感性。
简单来说，可以用一个比喻来帮助理解：如果把大脑想象成音乐播放器，而把肌肉想象成扬声器的话，那么体内的腹压就是音量控制。通过增加腹腔内的压力，你可以增强肌肉的力量；而通过释放这种压力，你可以让肌肉放松。
▶ 英文原文 ⏱
but there's also something that it's never never spoken about in the west for some reason the soviets studied that decades ago this is something they called the pneumo matematic reflex pneumo is p-n-e-u-m-o so air so there are barrier receptors receptors receptors for sensors for pressure inside your abdominal cavity and thoracic cavity. so whenever these receptors are stimulated what they do they automatically increase the sensitivity about alpha motor neurons so which really means to the audience is this if you imagine your brain is the music player and imagine your muscle is uh is a speaker the amount of intra-abdominal pressure is your volume control so by by increasing that pressure you're increasing the strength but by by releasing that intra-abdominal pressure you relax the muscle.
所以，我之前提到，在做拉伸运动时，你不能只坐在半劈叉的姿势上呻吟，而是需要放松下来。如果你再次放松呼吸，你的肌肉就会放松。控制呼吸在武术中被认为与控制身体和思维密切相关。比如，当有人出拳时，呼气确实会增加额外的力量，这毫无疑问。实际上，这一点已经在拳击选手中得到了测量验证，也在举重运动中有类似的研究。在西方的一项研究中发现，甚至在大喊时，力量也会显著增加，这并不仅仅是个心理因素。
▶ 英文原文 ⏱
so that's why in stretching as i mentioned before you can't be sitting in a half split oh and groaning no you need to release if you release that passive breath again you're gonna your muscles are going to relax so controlling your breath is uh very much as it's known in martial arts it's very much synonymous with controlling your body and your mind very often fantastic when one throws a punch um is it true that exhaling is actually providing additional power there's no question about it okay yeah it's been it's been measured it's been measured in fighters uh it's also been measured in lifting as well there was a study that was done in the west even when screaming increases strength significantly again this is not just a psychological component.
我认为这其中可能有一些心理因素，但同时也有一个非常明显的力量增加，这是通过特定的反射来实现的。听众可以很容易地自己测试一下：拿一个握力计，尝试用不同的呼吸方式测试自己，看看会发生什么。有些健身房有一种愚蠢的习惯，就是你可以在这里喊叫，我想是的，你确实可以在这个过程中变得更强。当然，如果你故意这样做，只是为了和朋友一起进来，制造噪音吸引注意力，那就不对了。
▶ 英文原文 ⏱
i mean there may be some psychological component to that but again there's this very distinct uh increase of strength through uh through that through that reflex and it's very easy for the uh listeners to test that get a dynamometer hand gripper and just test yourself on that and just see test it out in different uh with different breathing patterns and just see what happens and whenever you know this idiotic practice at some gyms oh you can grunt right here and it's just well i guess you can be strong here and yeah of course if you're doing this on purpose you're walking in with the bros and you're just trying to just to make noise to attract attention that's wrong.
力量训练本身是一个嘈杂的过程，可能会有嘶嘶声，也可能会有人在努力时发出声音，这都是不可避免的。如果你想保持安静，想要表现得像个绅士或淑女，那么可能健身房并不适合你，应该去其他地方。接下来有些可能看似琐碎的问题，但我觉得它们并不简单。比如，在用力时我们该把眼睛放在哪里？是闭上眼睛全力以赴，还是看镜子中的动作？我个人更喜欢没有镜子的健身房，因为这样我必须更加专注于动作的正确性。
▶ 英文原文 ⏱
but uh strength is a noisy endeavor so there may be some hissing there may be some grunting it's uh it's just absolutely unavoidable and it's uh if if you're if you're trying to be quiet if you're trying to be a lady or a gentleman well maybe it's not for it's for somewhere else not for the gym so some potentially uh trivial questions but i think they are not trivial uh i hope they're not in any case where should we place our eyes when we're in exertion um close our eyes and grind it out look at form in the mirror i'm a big fan of gyms without mirrors yes because i have to concentrate on the form.
视觉是一个强大的工具和反馈来源，但同时也可能带来很多问题。因此，必须要有相关的规则或至少一套指导原则来规范这方面。在进行举重时，我们的眼睛应该看向哪里呢？我们是该闭上眼睛皱着眉头，还是对着镜子检查我们二头肌上的血管？开个玩笑，不要这样做。在深蹲时，把眼睛往上看是否能让起身更容易？关于这个问题已经有过探讨。存在多个观点，其中一部分涉及脊椎的安全性。斯图（Stew）会告诉你，伸展脖子会促进整个后链的协调。
▶ 英文原文 ⏱
um vision is a powerful tool and source of feedback but also a source of a lot of things there must be a rule about this or at least a set of guidelines for uh are we eyes closed and grimacing are we um checking our uh bicep vein in the mirror just kidding don't do that folks um during a lift where should our eyes be is there any idea that looking up it makes it easier to drive up out of the bottom of a squat has this been explored it has there are several there's several sides to that part of it is the uh spinal safety so stew will tell you that extending the neck is going to facilitate the entire posterior chain.
他还会告诉你，颈部较长的举重者可能能够更高抬起他们的头部，这对某些举重者来说效果更好，尤其是那些背部有明显弓形弯曲的举重者。然而，对他们来说这可能会造成过度弯曲，或者只是脖子僵硬。这都是有可能的。因此，如今很多教练在训练像硬拉这样的举重动作时，包括著名的举重者安迪·博尔顿。他是第一个在硬拉中举起超过1000磅的人。安迪和我共同撰写了《硬拉爆炸力》一书。
▶ 英文原文 ⏱
and he'll also tell you that that lifters with longer necks may be able to get their heads up and that might work better for them for some other lifters especially those with pronounced lardosis where they're very arched big arch in the back that may arch them too much that might be inappropriate or just kicking their neck it's all possible and uh so a lot of coaches these days in left like a deadlift they try to including uh andy bolton andy bolton he's the legendary dead lifter he's the one the first uh lifter to lift over 1000 pounds in the deadlift and andy and i we co-authored the book the deadlift dynamite.
安迪的硬拉动作非常漂亮，几乎可以算是最美的硬拉。他采取的技巧基本上是如今大多数人推荐的标准做法，就是保持颈部中立，眼睛自然跟随这个姿势。这样，你能让自己的头部在硬拉的底部位置与身体保持一致，就像一个昆虫一样。然后找一个合适的地面点看，眼睛会随着动作向上，这是对长颈部的人看前方的很好建议。不过，有些举重选手采用了一些奇特的方法也取得了成功。比如，拉马尔·甘特，一个按体重比来说超级厉害的硬拉手，他采用的是极限后仰，看着天花板。在高水平的比赛中，有些选手尝试其他微妙的方法，比如，来自拉脱维亚的康斯坦丁·康斯坦丁诺。他是另一个很棒的硬拉高手，尽管已经去世。他开始举重的时候是完全低头的。值得注意的是，当你的颈部弯曲的时候，从你的角度来看，这会促进膝盖伸肌的活跃，这相当奇怪。而且，当我稍微把下巴靠向胸部时，不完全低下去，你会发现四头肌变得更强。然而，这并不适合每个人，对某些人来说这样做可能会伤到背部。
▶ 英文原文 ⏱
so andy's got the most beautiful deadlift just the most incredible beautiful deadlift so andy's what andy does is pretty much what the standard recommendation for most people is these days where you're maintaining a neutral neck and your eyes kind of go with that so you get yourself in the position you know on the bottom of the deadlift like where your head is the continuation of your body like you're an insect or something and then you look at the spot on the ground that's appropriate and your eyes will come up so that's a good general standard recommendation for people with long necks looking straight ahead it's it's a good recommendation some lifters succeed with crazy ideas lamar gant that again pound per pound the biggest deadlifter he was in tremendous hyperextension he was looking at the ceiling then at a high level of competition there are some other subtle ways uh some things people try so constantin constantino from latvia he was another great deadlifter who passed he uh he would look down at the start he would look absolutely down he was pretty much uh and if you look at um if you look at it from your perspective when your neck is inflection interestingly enough that facilitates the knee extensors which is really really weird yeah and uh that's when i put my chin towards my chest uh not all the way down but yeah yeah you will find that your quads are going to be stronger yeah but it's not for everybody for somebody else that's a great way to mess up mess up the back.
所以，有些细微之处是需要注意的，也有一些人会在眼神和眼球运动上玩出花样，比如跟随杠铃移动，这些技巧像是从体操中借鉴而来的。一个基本原则是，如果你经常直视前方，大多数情况下你会没问题。不过，除此之外，还有很多华丽的方法。至于闭眼，闭眼不太推荐，因为这会改变举重时的协调性，但对有经验的举重者来说，用眼罩举重是个不错的主意。苏联的顶尖专家罗伯特·罗曼倡导这种做法，并让他的运动员在盲眼状态下做一些组的训练。令人惊讶的是，不依赖视觉，而是依靠动觉，是多么有成效，这一点非常了不起。此外，补充一点，在比赛中，尤其是力量举重比赛中，很多顶尖选手实际上什么都看不见。他们全身心沉浸在自己的状态中，完全的隧道视野，听觉排除，一切都在他们记忆中的位置，但别指望他们能看到你或注意到你，他们就像在另一个世界。
▶ 英文原文 ⏱
so there are some there are some subtleties and there are also some people who really get fancy with the eyes eye movement you know follow the bar do these other things like it comes from gymnastics good rule of thumb is uh if you look straight ahead more often than not you're gonna be okay but from that there are a lot of fancy ways to do it as for closing your eyes closing your eyes is not recommended it changes the coordination of the lift but for advanced lifters lifting blindfolded is a really good idea so robert roman one of the top soviet uh specialists he pioneered that and you would have his lifters do some of the sets blindfolded and it's really amazing at how much not relying on your vision relying your kinesthetic sense what that does it's uh it's quite remarkable and also just to add one more thing at a competition at least in powerlifting a lot of uh i mean the top guys they don't see anything really you know they're just deep inside their rage they're not there it's a total tunnel vision auditory exclusion everything so it's uh whatever they had them they're had in whatever remembered position but don't ask them to look at you or see you it's not gonna happen they're someplace else.
是的，帕维尔，我必须说这次旅程真是太精彩了——你非常友善，安德鲁。和你交流真的很愉快，非常有启发性。哦，谢谢你，我要再让你稍微不好意思一点，说一些关于你的好话，因为我注意到这样会让你不太舒服，也许这是唯一让你有些不自在的事。但讲真，我并没有感觉到你有任何不适。我想要感谢你的一些事情，这些事情我相信也是其他人心中所想的。首先是你在力量、健身、柔韧性和呼吸等方面的严谨态度，每一个主题都令人印象深刻，真的非常了不起。我热爱我的工作，所以这对我来说很轻松。这种热情表露无遗，在这个时代甚至任何时代，像你这样专注于某个领域并保持如此严谨态度的人都很少见，我们都非常感激。对我来说，这意义重大，谢谢。
▶ 英文原文 ⏱
yep pavel i must say this has been a spectacular voyage through you're very kind andrew it's been uh it's been a real pleasure very very stimulating conversation oh thank you and um i'm going to just embarrass you a little bit further by telling you more uh positive things about you um uh because i notice it makes you uncomfortable it's perhaps the only thing that makes you uncomfortable but in all seriousness i don't think i can't uh sense any discomfort i i want to just thank you for a number of things that are reflective i'm sure of what other people are thinking first of all the level of rigor that you've approached this whole thing of strength and fitness and flexibility and breathing and you know every one of these topics too many to list off just now is it it's remarkable it's really fantastic i love my job so that's that's easy this comes through and um and it's rare these days but it's rare in any age to find people that are so dedicated to um this level of rigor in a given area and and it's so appreciated coming for me it means a lot thank you.
当然，我们确实需要像你这样的人。你是真正的科学家和实践者，完美体现了你所讨论的原则。如果我会脸红的话，我现在就会脸红，不过俄罗斯人是不脸红的。哈哈，这是另一个播客的话题。你在书籍、播客和线上课程中所提供的信息的严谨性和质量都是绝对出色的，我希望人们注意到了这些。作为学术人士，我不禁注意到你对那些已经完成某些工作的人给予了正确的引用和认同，这一点是不能被忽视的，也不应该被视为理所当然。虽然现在更多人关注的是谁能吸引最多的注意力，而不是谁能够照亮他人及其工作，但是如我们所见，这样做没有任何损失，而且大家都能从中受益匪浅。所以谢谢你，你的表达非常到位，令人惊叹。我非常期待能分享这些资源，让更多人因此而受益。今天你已经为我们提供了非常丰富的知识，坐在这里能和你一起学习是我的荣幸。我计划会再多听几遍这个播客并做好详细笔记，我们会为它加上时间戳。希望将来我们能有机会再次坐下来交流，甚至能一起训练，以便我能向你学习。在此，我谨代表我自己和所有观众，衷心感谢你。Pavel，感谢你，你是个真正的珍宝，谢谢你传播健康和力量的理念。谢谢你。
▶ 英文原文 ⏱
yeah we really we need people like you you're you're truly a scientist and a practitioner you embody the principles that you um discuss clearly which is also if i could blush i would right russians don't blush. no no got it um a topic for another podcast so that the rigor and the quality of the information that you put forth in your books and on this podcast and elsewhere your online course is just absolutely spectacular and i hope people noticed you know i couldn't help but notice as an as an academic but your attention to proper attribution for people that have done the work and accomplished the various feats from whom you've gleaned various aspects of this knowledge is not to be overlooked because that's something that should go without things it's just it's so it's it's remarkable and it's important to go without saying it shouldn't it yeah it should go without saying but it doesn't you know these days it's more about who can glean the most attention as opposed to shed light on others and um and their work um and in doing so as uh as we've observed there's absolutely nothing is lost and so much is gained it's for everybody so thank you that that's a proper attribute thank you frank and words is is spectacular and i really look forward to um sharing the resources where people can learn more but already today you've just provided such a wealth of knowledge for us and um it's a real honor to sit here with you and to learn from you i plan to listen to this podcast several times over and take detailed notes uh we time stamp it all and i just hope that uh we'll have the opportunity at some point to sit down again um and as well perhaps uh to get the opportunity to train together uh so i personally could learn from you but in the meantime on behalf of myself and everyone watching thank you ever so much pavel you're thank you you're a real real pleasure you're a real gem and thank you for spreading the spreading the word of health and strength strength and health wonderful thank you
感谢您加入我与帕维尔·萨苏林的今日讨论。希望您和我一样觉得这次讨论既有趣又实用。如果您想了解更多关于帕维尔的作品，包括他的书籍、在线课程和其他资源，请查看节目笔记说明。
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▶ 英文原文 ⏱
thank you for joining me for today's discussion with pavel satsulin i hope you found it to be as interesting and as actionable as i did to learn more about pavel's work including his books his online courses and other resources please see the show note captions if you're learning from and or enjoying this podcast please subscribe to our youtube channel that's a terrific zero-cost way to support us in addition please click follow for the podcast on both spotify and apple and on both spotify and apple you can leave us up to a five-star review if you have questions for me or comments about the podcast or guests or topics you'd like me to consider for the huberman lab podcast please put those in the comments section on youtube i do read all the comments please also check out the sponsors mentioned at the beginning and throughout today's episode that's the best way to support this podcast
对于还没有听说过的朋友们，我有一本新书即将出版。这是我的第一本书，书名叫做《人类身体的操作手册：协议》。这本书是我花了五年多时间写成的，基于我超过30年的研究和经验。书中涉及了从睡眠、运动到压力管理的各种协议，以及专注力和动力的相关内容。当然，我也提供了这些协议的科学依据。现在这本书可以在protocolsbook.com上进行预售，在那里您可以找到各个销售商的链接，选择您最喜欢的购买方式。再次提醒，这本书的名字是《人类身体的操作手册：协议》。
▶ 英文原文 ⏱
for those of you that haven't heard i have a new book coming out it's my very first book it's entitled protocols an operating manual for the human body this is a book that i've been working on for more than five years and that's based on more than 30 years of research and experience and it covers protocols for everything from sleep to exercise to stress control protocols related to focus and motivation and of course i provide the scientific substantiation for the protocols that are included the book is now available by presale at protocolsbook.com there you can find links to various vendors you can pick the one that you like best again the book is called protocols an operating manual for the human body
如果你还没有在社交媒体上关注我，我在所有社交平台上的名字都是 "Huberman Lab"，包括Instagram、X（以前叫推特）、Facebook、LinkedIn和Threads。在这些平台上，我会探讨科学和与科学相关的工具，其中有些内容和Huberman Lab播客上的内容有重叠，但很多内容与播客上的不同。记住，在所有社交媒体平台上，我都是Huberman Lab。
▶ 英文原文 ⏱
if you're not already following me on social media i am huberman lab on all social media platforms so that's instagram x formerly known as twitter facebook linkedin and threads and on all those platforms i discuss science and science related tools some of which overlaps with the content of the huberman lab podcast but much of which is distinct from the content on the huberman lab podcast again that's huberman lab on all social media platforms
如果您还没有订阅我们的神经网络通讯，现在是个好机会。这个月刊是免费的，内容包括播客总结以及我们所说的协议，这些协议是1到3页的PDF格式，涵盖从如何优化睡眠、优化多巴胺、冷敷训练等各方面知识。我们还有一个基础健身协议，涉及心血管训练和阻力训练。所有这些内容都是免费的。您只需访问hubermanlab.com，点击右上角的菜单选项，向下滚动找到通讯栏，然后输入您的电子邮箱即可。我需要特别强调的是，我们不会与任何人分享您的电子邮箱。
▶ 英文原文 ⏱
and if you haven't already subscribed to our neural network newsletter the neural network newsletter is a zero cost monthly newsletter that includes podcast summaries as well as what we call protocols in the form of one to three page pdfs that cover everything from how to optimize your sleep how to optimize dopamine deliberate cold exposure we have a foundational fitness protocol that covers cardiovascular training and resistance training all of that is available completely zero cost you simply go to hubermanlab.com go to the menu tab in the top right corner scroll down to newsletter and enter your email and i should emphasize that we do not share your email with anybody
感谢你再次参加我今天与帕维尔·萨祖林的讨论。最后但同样重要的是，感谢你对科学的兴趣。
▶ 英文原文 ⏱
thank you once again for joining me for today's discussion with pavel satsulin and last but certainly not least thank you for your interest in science