增肌塑力，锻造人生之路 | 多里安·耶茨

不。

No.

这太简单了。

It's it's trivial.

一个下午。

One afternoon.

一个下午。

One afternoon.

两三个小时。

Two or three hours.

我的意思是，你根本学不到任何东西。

I mean, you can learn nothing.

所以医生告诉我，他有脂肪肝，所以别吃脂肪。

So the doctor was telling me he's got a fatty liver, so stop eating fat.

我说，这是你能得到的最糟糕的建议。

I said that's absolutely the worst advice you could get.

因为你有脂肪肝的原因是血糖失控。

Because the reason you've got fatty liver is because uncontrolled blood sugar.

所以我们先把你的血糖降下来。

So we get your blood sugar down.

一个月后，他的肝脏就恢复正常了。

One month, his liver was normal.

他的血糖也恢复正常了。

His blood sugar was normal.

他一个月内就减掉了五六公斤的体脂，而且我们每周练三次。

He lost, like, five, six kilos of body fat just in a month, and we're doing three times a week.

全身都练吗？

Whole body?

我们实际上是把训练分成三次进行。

We split it up, actually, into three workouts.

所以他每周每个部位都练一次。

So he's hitting everything once a week.

当我们的共同朋友，你比我还了解他，不幸已故的迈克·门策尔告诉我，每周只训练每个身体部位一次。

When our mutual friend, you knew him better than I did, the now deceased, unfortunately, Mike Mentzer, told me to train each body part once per week.

是的。

Yeah.

起初，我觉得他疯了。

At first, I thought he was crazy.

所以腿每周练一次，小腿每周一次，有些人可能练两次小腿，但肩膀、手臂、胸部和背部则分别安排在三天训练。

So legs once a week, calves once a week, maybe twice for some people, the calves, but shoulders and arms and chest and back on three separate days.

腿、胸、背、肩膀和手臂。

Legs, chest, back, shoulders and arms.

我觉得他疯了，但后来我仔细想了想，胸和背的训练其实间接练到了手臂。

I thought he was crazy, but then, you know, I thought about it and the chest and back workout, you're indirectly targeting the arms.

腿部训练，如果做得对，是一次全身性的锻炼。

Legs is a if you do them right, is a whole body experience.

而且会对你的神经系统造成很大压力，而神经系统需要独立于你训练的任何肌群进行恢复。

And stress on a lot of stress on your nervous system, which has to recover independently of the whatever muscle group you're training.

如果你把腿部训练做到力竭，你的神经系统也会承受很大的压力。

If you do legs, I mean, really to failure, there's a lot of stress on your nervous system as well.

所以神经系统也需要恢复。

So that also has to recover.

这就是为什么我说，六周后，我观察到自己和很多人似乎都会遇到一个平台期。

That's why I say after six weeks, I've just noticed with myself and many people, it seems to like you hit a plateau there.

因此，为了突破这个阶段，我会降低强度，休息一下，然后再重新开始。

So in trying to push through it, come down and I take a rest and go again later.

我知道你对现实世界的结果和实验室研究的看法，但如今，我想提出一点看法。

So I know that your opinion on real world results versus laboratory studies, but these days, let me just put something out there.

我想听听你的回应。

I'd like to see your response.

如今，人们会大量谈论，比如研究或肌肉活检显示，训练肌肉可以刺激肌肉肥大。

These days, people will talk a lot about, okay, the studies or muscle biopsies show you train a muscle and stimulate hypertrophy growth.

然后肌肉蛋白合成会在大约48小时后达到峰值，这意味着你最好在两天或三天后再次训练该肌肉。

And then muscle protein synthesis peaks, you know, forty eight hours later, which means that you can hit the muscle again ideally three days later or two days later.

我

I

我试过，因为我想，嘿，我是科学家。

tried that because I thought, hey, listen, I'm a scientist.

我就试试看。

I'll try it.

我立刻发现自己的进展开始倒退。

And I immediately started going backwards with my progress.

这是几年前的事了。

This was a few years ago.

于是我回到每周直接训练每个部位一次，至于间接刺激的部分，比如手臂因为胸和背的训练在不同天被间接练到，我发现我又重新回到了进步的轨道上。

And, went back to training each thing directly once per week and where there's indirect, stuff, you know, arms getting hit once indirectly because of a chest and back workout on a separate day, found, I went right back to progress again.

我受过科学训练，习惯用科学的方式思考。

And so, I'm a scientist trained to do science.

那么，当你在实验室里看到蛋白质合成在48小时后达到峰值，因此建议每72小时训练一次，但现实世界中却并非如此，你怎么看待这种差异呢？

So how do you think about something where in a laboratory you can see something like protein synthesis peaks forty eight hours later, therefore train every seventy two hours versus the real world phenomenon.

这都很有趣，但如果在实际中行不通，那有什么意义呢？

It's all very interesting, but if it doesn't work in practicality, what's it worth?

你知道，现在我经常听到这种基于科学的训练说法，但我其实不知道他们说的科学是指什么。

You know, I hear this a lot now about this science based training, but I actually don't know what science they're talking about.

我的意思是，可能是一些元研究吧。

I mean, some meta studies, I think.

但这些研究是怎么进行的呢？

But how were those studies carried out?

对象是谁？

With whom?

诸如此类的问题。

And so on and so on.

我不清楚。

I don't know.

我知道Etor研究的案例，他一个月内增重了65磅肌肉，经验证是每周训练不到一小时左右。

I know the case of the Etor study where he put on 65 pounds of muscle verified in a month by training like less than about an hour a week, I think.

你全身都做到力竭了吗？

Was your whole body

我觉得是下半身。

I think it was lower

做到力竭。

sets to failure.

而且，他当时非常瘦，因为他什么补充剂都没用。

And yes, he was very underweight because he wasn't on anything.

然后他生病了。

And then he got sick.

所以他很瘦。

So he's underweight.

所以他正在恢复肌肉，但如果没有足够的刺激，他是不可能恢复这么多肌肉的。

So he's building back muscle, but he wouldn't build it back without much stimulus.

所以是65磅的肌肉。

So 65 pound of muscle.

虽然这可能是肌肉记忆，以前就达到过那么大，他一个月内就增回来了。

Although it was muscle memory, let's say, had been that big before, he put it on Mhmm.

一个月内，你拿这个和阿诺德对比，他为了拍《饥饿的心》节食减到了210磅左右。

In a month, and you compare that with Arnold that dieted down to two ten, I think, to do this film, Stay Hungry.

然后他花了大约三个月时间，才把体重恢复到230磅，去参加神秘奥林匹克赛。

Then he went back up to two thirty for the Mystery Olympiad, but that took him, like, three months.

所以你可以比较一下这两种情况。

So you can compare the two.

当人们谈论这些基于科学的研究，说他不应该训练到力竭，保留几次重复更佳时，我不知道他们指的是哪些研究。

So when the people talk about these science based studies, and he shouldn't train to failure, it's better to keep reps in reserve, I don't know which studies they're talking about.

我不是说这些研究不存在，只是我不熟悉它们。

I'm not saying they're not out there, but I'm not familiar with them.

我不了解这些研究是如何进行的。

I'm not familiar with how they carried out the studies.

但如果在实际中行不通，真的重要吗？

But if it doesn't work in practicality, really does matter?

难道不是吗，

Doesn't Well,

我经常和这些人一起工作，你可能不会惊讶地发现，很多时候我们找的是大学生，他们在做腿伸展。

often I've spent some time with these and you might not be surprised to learn that a lot of times it's, you know, we got some college students, they're doing leg extensions.

我们在观察股四头肌的活检，诸如此类的事情。

You know, we're looking at biopsies of the quadriceps, this kind of thing.

很少会是复合动作、多关节动作，有时有，但不总是。

Rarely is it the kind of compound movements, multi joint movements sometimes, not always.

好吧，我对于高强度、低容量的HIIT训练的经验是，我说这不仅仅是增肌。

Well, look, my experience with the HIIT high intensity, lowish volume training has been I'll say it's not just about gaining muscle.

我的意思是，我现在50岁了。

I mean, I'm now 50.

我知道你快64岁了。

I know you're almost 64.

是的。

Yep.

接下来。

Coming up.

看起来很棒。

Looking amazing.

你稍后会跟我们多讲讲关于长寿的话题。

You'll tell us more about longevity stuff in a bit.

但我要说，其中一部分原因在于，如果你像你描述的那样，每周只训练每块肌肉一次，注重强度而非容量，持续六周左右，然后休息两周。

But I have to say part of it is also that if one trains the way that you're describing each muscle once per week, focusing on intensity, not volume and so forth, six weeks or so, then backing off for two weeks.

你还会发现，在你的同龄人中，你不是那个总是抱怨疼痛的人，你还有精力去做其他事情，这一点我们稍后再谈。

You also find that in your peer group, you're not the one always complaining about pain and you have energy for other things, which we'll get back to.

我的意思是，除非你是竞技健美运动员，否则大多数人，包括我自己，都需要精力来应对生活，希望享受生活，而不是被酸痛困扰。

I mean, unless you're a competitive bodybuilder, most people, including myself need energy to tend to life and wanna be able to enjoy not be it's not the soreness.

我认为，大多数人并不需要忍受那种由过度训练带来的持续性酸痛，但他们却误以为自己必须如此。

It's the constant aches and pains that come from overtraining, I think, that most people don't have to live with but think they do.

这取决于你的目标。

It depends on your goals.

是吗？

Yeah?

对。

Mhmm.

但我真的相信，普通人都想通过健美、力量训练或抗阻训练获得健康益处，无论你怎么称呼它。

But I really believe the average person, yeah, that wants to get health benefits from bodybuilding, weight training, resistance, whatever you wanna call it.

对吧？

Right?

他们应该找一个40岁、50岁或60岁的男性或女性。

They should have a guy that's 40 or 50 or 60, guy or a lady, whatever.

关键是，自从你40岁以来，肌肉质量可能每年以大约1%的速度缓慢流失。

The idea is if you could because you've lost muscle mass slowly since maybe 1% a year since you're 40.

对吧？

Right?

这会影响你的健康、新陈代谢、糖分代谢能力，以及许多其他方面。

And this is affecting your health, your metabolism, the ability to process sugar, many, many things.

是的。

Yeah.

骨骼强度。

Bone strength.

我听到人们最常说的是，我没时间做这个。

And the number one thing that I hear from people is, I don't really have time for that.

我有生意要打理。

I have a business.

我有家庭要照顾。

I have a family.

我说，如果你能每周抽出两次，每次四十五分钟，这就足够了。

I said, if you could give me forty five minutes twice a week, that's all you need to do.

好的。

Okay.

你还需要合理饮食之类的。

You need to eat properly and and everything like that.

对于普通人来说，只需要做到这些。

That's all you need to do for the average person.

如果你选择八到十个覆盖全身的运动，每周做两次，这对普通人来说就足够了。

If you took eight to 10 exercises that covered your whole body and you did it twice a week, that would be enough for the average person.

一个针对胸部，一到两个针对背部，一到两个针对腿部。

One for chest, one or two for back, one or two for legs.

嘿。

Hey.

如果你想做些二头肌弯举和三头肌训练，当然可以，但你已经在做推举动作了。

If you wanna do some bicep curls and some triceps, you can do it, but you're doing pressing anyway.

所以对普通人来说，这实际上就已经足够了。

So for the average person, that would actually be enough.

这并不是理论，因为我已经用实际案例验证过了。

And it's not theory because I've done it with people.

就像我说的，那位男士来找我时，我们每周训练三次，每次将近一小时，因为我让他也做了有氧运动。

Like I'm saying, this gentleman that came along, we put forty five minutes in nearly an hour, three times a week because I had him doing cardio as well.

嗯哼。

Mhmm.

那么，猜猜看有氧运动做了多久？

Well, guess how long the cardio was?

六分钟。

Six minutes.

六分钟。

Six minutes.

你还没用力踩踏板呢。

You haven't pedal hard.

我们是在做冲刺训练，就像在风阻自行车上那样。

We're doing sprints, like on an air bike.

这是我最喜欢的，因为它能锻炼到每一块肌肉，推、拉、腿部都参与。

It's my favorite because it engages every muscle, push, pull, legs.

如果你全力冲刺二十秒，就能在机器侧面看到自己的表现，看到产生了多少功率。

If you do a twenty second all out and you can see how you got on the side of the thing, you can see how much watch you're generating.

所以现在你每次都要设定一个目标去达成或超越。

So now you have a target to hit or exceed every time.

所以先热身一分钟或一分半钟，随便你。

So do a minute, minute and a half warm up, whatever.

感觉暖和起来。

Feel warm.

全力以赴。

All out.

像魔鬼在追你一样，拼尽全力蹬二十秒。

Balls out like the devil's chasing you for twenty seconds.

第一次很难，但没关系。

First one's tough, but it's okay.

慢慢减速，持续一分钟。

Go down slowly for a minute.

再来第二次，全力以赴。

Do the second one all out.

第二个真的很难。

The second one's really tough.

是吗？

Yeah?

第三个我从来没遇到过有人做完第三个还想做第四个的，因为真的喘不上气。

The third one is I've never met anybody that wants to do one after the third one because, literally, you can't breathe.

而这样做的好处，我觉得有一本书叫《一分钟心肺训练》。

And the benefits from that, again, I think there's a book called The One Minute Cardio.

这有点棘手，因为它其实不是整整一分钟。

It's a bit tricky because it's not really one minute.

它是一分钟的冲刺训练，嗯。

It's one minute of sprints Mhmm.

但总共是六分钟。

But a six minutes in total.

他们将这个和在跑步机上持续进行四十五分钟的有氧运动进行了比较。

And they compared that to forty five minutes of steady cardio on a treadmill or whatever it is.

嗯。

Mhmm.

结果差不多。

And the results are more or less the same.

嗯。

Mhmm.

那你打算怎么做？

So what do you wanna do?

你是想花六分钟，还是想花四十五分钟？

Do you wanna spend six minutes or wanna spend forty five minutes?

我宁愿选择六分钟。

I rather do the six minutes.

我自己也会做一些长时间的有氧运动，因为我喜欢在山里骑自行车之类的。

I do a bit of long cardio as well myself because I like biking in the mountains and stuff.

但如果你每周做两次这样的运动，再加上一些力量训练，那就太棒了。

But if you did that twice a week along with some weight training, that would be amazing.

你只需要通过这一点和健康的饮食，就能彻底改变你的生活。

You change your life literally with that and a good diet.

所以，时间不够的借口根本无关紧要。

So the whole time thing excuses, it's not relevant.

我没在听。

I'm not listening.

你不需要很多时间。

You don't need a lot of time.

我欣赏你的一点是，你在健美领域达到了顶尖水平，但你现在给出的建议对普通人来说却非常实用。

What I love about you is that you've done things at the ultra elite level within bodybuilding, but the advice that you're giving right now is very practical for the everyday person.

我不是心理学家，但我斗胆提出一个假设：这部分原因可能与你出身于伯明翰的蓝领家庭、一边全职工作一边打造健美事业的经历有关。

And I'm not a psychologist, but I'm gonna venture a hypothesis here, which is that some of that has to do with the fact that you grew up blue collar background from Birmingham working full time while building out your bodybuilding career.

你并不是带着一公文包现金来到这里的，可以随心所欲地问：‘我能练多久？’

You didn't come to it with a briefcase full of cash have the opportunity to just say, well, how much training can you do?

好吧，我们来想办法解决。

Well, let's figure it out.

你必须非常务实。

Like you had to be very practical.

我猜你在恢复和营养方面也必须非常务实。

And my guess is that you had to be very practical about recovery and nutrition as well.

我猜你生命中某个阶段根本负担不起，比如从法国南部运来的草饲牛肉。

You probably, I'm guessing there was a point in your life where you couldn't afford, you know, grass fed meat shipped in from No.

还有这种东西。

South Of France and this guy.

我不是说你现在还这样，但

I'm not saying you do that now, story, but

天啊。

man.

当我成为英国冠军时，那在当时是个大事，英国冠军。

When I was British champion, that was a big thing back then, British champion.

对吧？

Right?

现场观众有三千人，座无虚席。

3,000 people in the audience packed out.

我们从我的健身房包了大巴过来，还有各种东西，你知道的，气喇叭。

We had buses coming from my gym, all this stuff, you know, air horns.

英国健美比赛的观众可不是那种温温吞吞的类型。

British bodybuilding crowds are not like they're pretty rowdy.

他们非常吵闹。

They're not

我觉得英国人不管看什么运动都会很狂热。

I think the Brits around any sport get pretty rowdy.

他们确实很吵闹。

They're pretty rowdy.

你去看拉斯维加斯的拳击赛，只要有个英国拳手出场，整个场馆都会被他们占领。

You see boxing in Vegas and there's a British fighter, they take over the whole place.

是的？

Yeah?

所以，不管怎样，我获得了这个巨大的荣誉，现在我是英国冠军了，于是我就回家了。

So, anyway, this great accolade, I'm British champion now, and I went home.

我没有车。

I got no car.

我住在政府廉租房里。

I'm living in a council estate.

就是那种公屋。

It's like projects.

你知道的？

You know?

政府廉租房。

Council estate.

我卧室里连地毯都没有。

I got no carpet in my bedroom.

我甚至连一张像样的床都没有。

I don't even have a proper bed.

我刚买了一个床垫。

I just got a mattress.

是吗？

Yeah?

我有一台几乎坏掉的电视，还有一个奖杯。

I got a TV that barely works, and I got a trophy.

我心想，哇。

I'm like, wow.

看。

Look.

我是英国冠军，但其实没人在乎。

I'm I'm British champion, but nobody gives a fuck really.

你知道，我本人和健美圈里的人知道，但这还没带来任何实际改变。

Like, you know, I do and the people that's in the bodybuilding community, but this hasn't translated into anything yet.

我花了大约五年时间，全心全意地投入，才得以成为职业选手。

It took me about five years of really, like, you know, a 100% dedication for me to be a turn pro.

讽刺的是，当你刚开始一无所有时，没人感兴趣，也没人愿意帮你。

And the ironic thing is, I guess, like, when you're starting and you got nothing, nobody's very interested and nobody wants to help you.

当你开始成功后，人们就都想来帮你了，因为他们想帮自己，这也很正常。

When you start when you become successive, then successful, people wanna help you because they wanna help themselves, which is is fair enough.

这是一场交易。

It's a transaction.

但在那之前，没有。

But until then, no.

我25岁才买了第一辆车。

So I got my first car when I was 25.

我所有的朋友早在18、19岁就开车了，但有趣的是，我一点也不觉得错过了什么。

All my friends were driving '18, '19, but the funny thing is I didn't feel like I was missing out on anything.

我知道自己正走在一条使命之路上，这种信念本身极其强大。

I knew I was on this mission, and this in itself was so powerful.

因为没人有这种信念。

Like, nobody else had that.

我当时有一个目标，就是要彻底改变自己的生活，而健美就是实现这个目标的途径。

I had this mission that I was doing was just to change my life, basically, and bodybuilding was the the vehicle.

我觉得真正帮助我的一件事是我是个狂热的读者。

And I think something that really helped me is I'm an avid reader.

从大约十岁起我就一直如此，如果我对某个主题非常感兴趣，就能吸收大量相关信息。

I have been since I was about 10 years old, and I can take in a lot of information on a subject if I'm very interested.

我会在一段时间内几乎着迷于它，然后可能就突然不再关注了。

I'll almost be get obsessed with it for a while, and then I might just say, I forget about that.

我会对别的东西产生兴趣。

I go interested in something else.

所以，我一起训练的那些人，只是看视频、听健身房里其他人的建议。

So all the guys that I was training with, they were, like, just watching videos and listen to other guys in the gym.

我读的是迈克·门泽尔的书。

I was reading Mike Menzel.

我读的是亚瑟·琼斯的书。

I was reading Arthur Jones.

我试图自己摸索出来，这意味着你需要一种非常独立的性格。

I was trying to figure it out for myself, which means you need a very independent kind of personality.

所以，是的，让我再尝试多做一些。

So, yeah, let me try to do a bit more.

这行不通。

It doesn't work.

结束了。

Finished.

嗯哼。

Mhmm.

你懂的？

You know?

而且我从1983年到1997年所有的训练记录都写了下来，后来当我使用合成代谢类固醇时，我记录了使用的药物、时长等所有细节，以便分析哪些有效、哪些无效。

And the fact that I've got all this, every single workout from 1983 to 1997 written down, all the diets later on when I'm using anabolics, what I'm using and how long and all this stuff so I could analyze it, you know, see what's working and what's not working.

很多人就像在黑暗中开枪，希望碰巧打中目标，但他们根本打不中。

A lot of guys were, like, shooting in the dark, hoping they're gonna hit something, but they don't.

而且我，你知道的，我没时间浪费。

And I, you know, I didn't have time to waste.

这是一场使命。

This was a mission.

我没有技能。

I didn't have skills.

我没有家人，你知道的，所有这些东西。

I didn't have a family, you know, all this stuff.

所以健美是我改变人生的道路。

So bodybuilding was my road to change my life.

起初我会走向何方，我并不知道，但我清楚它会通向某个地方。

Where it was going at first, I didn't know, but I knew it was going somewhere.

我知道我能在这件事上做得非常出色。

I knew I could be very good at it.

在这一切之前，你有没有感觉到自己与众不同，或者注定要追求百分之百的极致？

Did you have the sense even before all this that perhaps you were different or or that you were destined to pursue 100%.

从什么时候开始，你第一次意识到自己会追求一个非常高的目标？

From the I always What's your earliest recollection of knowing that you were going to aspire to some very high peak?

嗯，我最早喜欢的是李小龙，对吧？

Well, the first thing I was into was Bruce Lee, right?

所以，你知道，李小龙，那时候我就对他的身材印象深刻了。

So, you know, Bruce Lee, and then even I was impressed with his physique then.

现在回头看，和她的身材比起来，虽然很瘦，但腹肌和那些线条，墙上贴着那种有清晰肌肉线条的海报，你知道的。

Now I look compared to her body, but it's very lean, but the abs and everything had that poster on the wall, you know, with the cuts down there and everything.

所以我开始做俯卧撑。

So I was doing push ups.

就在上学的最后一年，我开始看健美杂志，做一些力量训练。

Just at my last year of school, I started getting bodybuilding magazines and doing a bit of weight training.

然后就有了这种想法。

So there was that then.

我16岁就离家了，当时根本没有条件去追求这个。

I left home at 16, and I just didn't have the lifestyle to pursue it.

但不知为什么，我没有继续做这件事。

And for some reason, I'm not doing this.

我说过，我要等到能做好了再做。

I said, I'm not doing this until I can do it properly.

我一直觉得自己与众不同，我想是这样。

And I always knew I was different, I guess.

你知道的？

You know?

但我不知道为什么，也不知道未来会怎样，但我确信它会走向某个地方。

But you didn't I didn't know why, and I didn't know where it was going, but I knew it was going somewhere.

在我的整个过程中，这是一种奇怪的感觉。

And it's a strange feeling through my whole process.

我感觉我几乎以前就做过这件事。

I feel like I've done it before almost.

你知道的？

You know?

就像这是命中注定的。

Like, it was destined.

就像这并不令人惊讶。

Like, it wasn't a surprise.

在早些年，我就知道我必须全身心投入这件事。

And the earlier years, it's like I just knew I gotta just put everything into this.

我必须把全部精力都投入到这件事上，不能让任何事分散我100%的注意力。

I gotta put everything into the and I can't let anything distract me 100% into this.

所以，是的，我知道我注定要做点什么，当我开始练健美时，我就知道，对，就是这个了。

So, yeah, I was I knew I was destined for something, and when I started doing bodybuilding, was, ah, so this is it.

是吗？

Yeah?

我不知道你有没有听过这个故事，但我遇到了一点麻烦。

I don't know if you heard the story, but I got a little bit of trouble.

就是一些吵闹的家伙，真的很吵。

Just rowdy guys, really.

我们在错误的时间被街头逮捕了，因为伯明翰发生了街头骚乱，而我们并没有参与，只是碰巧在错误的地点，被送进了拘留中心。

We got picked up on the street at the wrong time because there were some street riots in Birmingham, which we weren't involved with, but wrong place, wrong time, got sent to a detention center.

在那里，他们有健身器材，而且有三百个男人。

And in there, they had weights, and there was 300 guys.

而且，我当时几乎是里面最强壮的人。

And, like, I was nearly the strongest guy in there.

只有一个人比我强，但他比我重了五六十磅。

There was the only guy who was stronger than me was, like, fifty, sixty pounds heavier.

而我非常瘦削。

And I was really lean.

我有腹肌，一切都很完美。

I had abs and everything.

大家都说：哇。

Everyone was like, wow.

这身材。

The physique.

就连那里的狱警都说，你应该在这方面做点什么。

Even the prison officers in there were like, you should do something with this.

别担心。

Don't worry.

我打算——所以那是又一个类似‘嘿’的时刻。

I'm gonna so that was another one like, hey.

你在这方面有天赋。

You've got something here.

你知道，这是一个十字路口，我当时想，我再也不想待在这种地方失去自由了。

You know, there's a crossroads here, and I was like, I never wanna be in a place like this again and lose my freedom.

但你完全变成了一个编号，他们告诉你什么时候起床，什么时候做这个。

But you literally become a number, and you're told when to get up and when to do this.

那些地方糟透了。

Those places suck.

我在那里看到一些人，我知道他们注定——这就是他们的生活。

And I I saw people in there that would I knew they were destined to, like this is their life.

连他们都不在乎。

Even they didn't care.

是的。

Yeah.

我知道。

I know.

但我根本不在乎。

But I don't give a fuck.

我可能在监狱里，但这就是我选择的生活。

I might be in jail, but this is just the life I've chosen.

祝你好运，伙计。

Good luck with that, man.

这不适合我。

It's not for me.

你懂的？

You know?

所以，再次说，就是嘿。

So that, again, was like, hey.

你得对这件事做点什么。

You need to do something with this.

当我离开那里时，我并没有开始训练。

And when I left there, I I didn't start training.

我当时想，我得找份工作。

I was like, I gotta get a job.

我得找个预约，我得获得稳定。

I gotta get an appoint I gotta get stability.

当我真的这么做了，我心里想，对。

And when I did, I was like, right.

我开始了我的健美之旅。

I start my bodybuilding journey.

今天就把日期写下来。

Write it down today, the date.

我依然有这个状态，兄弟。

I still got it, man.

那些笔记本里写的是什么？

What's in those notebooks?

从你热身的内容，到你进去时的感觉，全都记下来了？

Everything from what you did for a warm up, how you felt going in there?

所有组数和次数、热身情况，以及我当天的感觉。

All sets and reps, warm up, how I was feeling that day.

有些日子我感觉过度训练、很疲惫。

Some days I was feeling overtrained and tired.

尽管我每周只训练三天，但有时因为工作等原因，我不得不降低训练强度。

Even though I was training three days a week, sometimes I had to back off the intensity because of work and stuff like that.

但我当时的感觉，你知道吗？如果我回顾这些年写的笔记，最早的那些内容还挺幼稚的。

But how I was feeling and, you know, it's interesting if I look at my books over the years, the first ones are quite childish.

上面写着一些小口号，比如‘冲啊’，还有‘增肌和力量’。

Got these little go for it, you know, mass and power.

也很酷。

Kinda cool too.

很高兴你提到了这一点。

I'm glad you actually mentioned that.

多年来，我一直受到你和迈克的启发，保持训练日志，读到这类东西——这些幼稚的内容。

I've I've kept training logs inspired by you and by Mike for many years and getting to read that kind of stuff, the kind of silly stuff.

是的。

Yeah.

我的意思是，它捕捉了当时的精神。

I mean, it captures the spirit of it at the time.

不仅如此，如果我没有记录下来，我早就忘记一半我做过的事情了。

Not only that, I wouldn't forget half of the stuff that I did if I hadn't documented it.

就连现在，我社交媒体上的粉丝都会问：你什么时候做这个动作的？

Even now I'm like, my guys on social media was like, when are doing this exercise?

你什么时候开始的？什么时候换成这个的？

And when did you start when did you change to this one?

我就想，天啊，我不记得了。

I'm like, I don't know, man.

我得回去翻一下。

I have to go back and look.

有时候我回头看的时候，发现和我当初想的不太一样。

And sometimes it's not as I thought it was when I go back.

有点不一样。

It was a little bit different.

所以我很庆幸自己把这些都写下来、记录下来了，以前我每个月都会做一次回顾，嗯。

So it's great that I got all that written down and documented, and I used to have every month a review Mhmm.

看看自己现在在哪里，以及下个月的目标。

Where I'm at and the goals for the next month.

尽量让目标现实一点，但心里还是要明确下个月的目标。

Try to make them realistic, but, you know, the goals in mind for the next month.

非常有条理。

Super methodical.

非常有条理、分析性强、逻辑清晰。

Very methodical, analytical, logic.

这是从你父母一方继承的，还是恰恰相反，与父母相反？

Do you get that from one of your parents or to go in the opposite direction of your parents?

什么？

What's that?

嗯，我母亲实际上受过很好的教育。

Well, my mother was actually quite very educated.

是的。

Mhmm.

她上过私立学校之类的，但我父亲是典型的工人阶级，是个汽车修理工之类的。

She was private school and everything, but my dad was very working class, car mechanic and everything.

但他设法做到了

But he managed to

完美的组合。

Perfect combo.

是的。

Yeah.

他设法做到了，你知道的，那时候我还小。

He managed to you know, I was young.

我13岁的时候失去了父亲，死于心脏病。

I lost my father at 13, right, from a heart attack.

但他是个工人阶级的人，却设法买下了一小块农场。

But he was a working class guy that managed to buy a small farm.

他设法学会了开飞机。

He managed to learn to fly an airplane.

我四五岁的时候就和爸爸一起出去了。

I went out with my dad when he was, like, four or five years old.

他飞的是低空四座塞斯纳飞机之类的。

He's flying low four seat Cessnas and everything like that.

所以，我的意思是，作为一个工人阶级的人，他一定很聪明且非常有上进心，才能做到这些。

So, I mean, he must have been a smart guy and very driven to be able to do that as a working class guy.

想象一下上世纪七十年代，开飞机，而你却在罗孚工厂当维修工程师之类的。

Imagine back in the nineteen seventies, flying airplanes, and you you work as a maintenance engineer at the Rover plant or something.

是的。

Yeah.

我认为美国人并不了解当时英国社会阶级分层有多严重，是的。

I think for Americans, they don't realize how stratified the class system in England was in that time Yeah.

差别非常大。

Is very different.

非常，非常

Very, very

不同。

different.

一个工人阶级的人开飞机。

A working class guy flying an airplane.

当时根本没人这么做。

There was nobody else doing that.

所以他一定是个智商超群的人，我母亲也是。

So he must have been a guy above average intelligence, and my mom was as well.

所以我可能从父亲那里继承了逻辑思维，我会这么说。

So I probably got the logical stuff from my dad, I would say.

而我母亲更女性化，更感性一些。

And, you know, my mom's more female, more emotional.

我父亲可能非常，你知道，思维方式很逻辑。

My dad was probably very, you know, logical in his ways.

而且作为工程师，你知道，工程学是关于数字和一切计算的。

And an engineer, you know, engineering is about numbers and everything.

所以很多人问我，如果你13岁时没有失去父亲会怎样？

So well, a lot of people ask me, what happened if you did not lose your father when you're 13?

你，健美运动员多里安·耶茨可能就不会存在了。

You Dorian Yates, the bodybuilder probably wouldn't exist.

因为如果生活安逸，你就不会让自己经历这些苦差事，老兄。

Because if life's comfortable, you won't put yourself through this shit, man.

我的意思是，这需要大量的工作、极大的专注和无数的牺牲，而且要持续很多很多年，这不是一件短期的事。

I mean, it's a lot of work, a lot of dedication, a lot of sacrifice, and over many, many years, it's not a, you know, it's not a short term thing.

从刚开始练健美到成为职业健美运动员，我花了七年时间，这已经算很快了。

To get from being starting bodybuilding to be a pro bodybuilder took me seven years, and that was quick.

这算是相当快了。

That was relatively quick.

这七年里，我全身心投入，把健美当作生活的唯一重心。

So seven years of absolute this is my main focus of life.

我花了七年时间专心训练，才成为职业选手，之后我又当了七年职业运动员。

This is what I'm doing for seven years to get to be pro, and then I was seven years as a pro as well.

我相信，现在很多人已经听过我说，我服用AG1已经超过十年了，这确实是事实。

By now, I'm sure that many of you have heard me say that I've been taking AG1 for more than a decade, and indeed that's true.

我早在2012年就开始服用AG1，至今每天仍在坚持，是因为据我所知，AG1是市场上质量最高、成分最全面的基础营养补充剂。

The reason I started taking AG1 way back in 2012, and the reason why I still continue to take it every single day is because AG1 is to my knowledge, the highest quality and most comprehensive of the foundational nutritional supplements on the market.

这意味着它不仅包含维生素和矿物质，还含有益生菌、益生元和适应原，可以弥补你饮食中的任何不足，同时为高强度的生活提供支持。

What that means is that it contains not just vitamins and minerals, but also probiotics, prebiotics, and adaptogens to cover any gaps that you might have in your diet while also providing support for a demanding life.

由于AG1含有益生菌和益生元，它还有助于维持健康的肠道菌群。

Given the probiotics and prebiotics in AG1, it also helps support a healthy gut microbiome.

肠道菌群由数万亿个微小微生物组成，它们分布在你的消化道内，影响你的免疫状态、代谢健康、激素健康以及其他诸多方面。

The gut microbiome consists of trillions of little microorganisms that line your digestive tract and impact things such as your immune status, your metabolic health, your hormone health, and much more.

坚持服用AG1有助于改善我的消化，增强免疫系统，并确保我的情绪和精神专注力始终处于最佳状态。

Taking AG1 consistently helps my digestion, keeps my immune system strong, and it ensures that my mood and mental focus are always at their best.

AG1现在推出了三种新口味：浆果味、柑橘味和热带味。

AG1 is now available in three new flavors, berry, citrus, and tropical.

虽然我一直很喜欢AG1的原味，尤其是加一点柠檬汁后，但我现在特别喜欢新的浆果味。

And while I've always loved the AG1 original flavor, especially with a bit of lemon juice added, I'm really enjoying the new berry flavor in particular.

味道很棒，不过话说回来，我其实喜欢所有口味。

It tastes great, but then again, I do love all the flavors.

如果你想尝试AG1和这些新口味，可以前往drinkag1.com/huberman领取特别优惠。

If you'd like to try AG1 and try these new flavors, you can go to drinkag1.com/huberman to claim a special offer.

目前，AG1正在免费赠送六份AGZ的试用装，AGZ是AG1新推出的睡眠配方，顺便说一句，它非常棒。

Right now, AG1 is giving away six free sample packs of AGZ, which is AG1's new sleep formula, which by the way is fantastic.

这是我唯一服用的助眠补充剂。

It's the only sleep supplement I take.

它让我再也不需要吃那么多药片，而且我的睡眠质量从未如此好过。

It eliminates the need for all these pills and my sleep has never been better.

这个特别优惠包括六份免费的AGZ样品，以及您的首次订阅附赠三份AG1旅行装和一瓶维生素D3K2。

The special offer gives you six free samples of that AGZ, as well as three AG1 travel packs and a bottle of vitamin D3K2 with your first subscription.

只需前往drinkag1.com/huberman即可开始体验。

Just go to drinkag1.com/huberman to get started.

今天的节目还由Our Place赞助。

Today's episode is also brought to us by Our Place.

Our Place生产我最喜欢的锅具和厨具。

Our Place makes my favorite pots, pans, and other cookware.

令人惊讶的是，像PFAS或永久性化学物质这样的有毒化合物，仍然存在于80%的不粘锅、餐具、电器以及无数其他厨房用品中。

Surprisingly toxic compounds such as PFAS or forever chemicals are still found in 80% of nonstick pans, as well as utensils, appliances, and countless other kitchen products.

正如我之前在这个播客中讨论过的，这些PFAS或永久性化学物质，比如特氟龙，已被证实与多种健康问题相关，包括荷尔蒙紊乱、肠道微生物群失调、生育问题以及其他许多健康隐患。

As I've discussed before on this podcast, these PFAS or forever chemicals like Teflon have been linked to major health issues such as hormone disruption, gut microbiome disruption, fertility issues, and many other health problems.

所以避免它们非常重要。

So it's very important to avoid them.

这就是我非常推崇Our Place的原因。

This is why I'm a huge fan of Our Place.

Our Place的产品采用最高品质的材料制成，完全不含PFAS和有毒物质。

Our Place products are made with the highest quality materials and are all PFAS and toxin free.

我特别喜欢他们的钛合金Always Pan Pro。

I particularly love their Titanium Always Pan Pro.

这是第一款不含任何化学物质和涂层的不粘锅。

It's the first nonstick pan made with zero chemicals and zero coating.

相反，它使用的是纯钛。

Instead, it uses pure titanium.

这意味着它不含任何有害的永久性化学物质，且不会随时间推移而劣化或失去不粘性能。

This means it has no harmful forever chemicals and does not degrade or lose its nonstick effect over time.

而且它的外观也非常漂亮。

It's also beautiful to look at.

我几乎每天早上都用钛Always Pan Pro煎蛋。

I cook eggs in my Titanium Always Pan Pro almost every morning.

它的设计能让鸡蛋完美烹饪而不会粘锅。

The design allows for the eggs to cook perfectly without sticking to the pan.

我还在里面煎汉堡和牛排，它总能给肉带来漂亮的焦面，但同样不会粘锅，所以清洗起来非常方便，甚至还能放进洗碗机。

I also cook burgers and steaks in it, and it always puts a really nice sear on the meat, but again, nothing sticks to it, so it's really easy to clean and it's even dishwasher safe.

我非常喜欢它，并且一直在使用。

I love it and I use it constantly.

Our Place现在拥有完整的钛Pro厨具系列，采用了首创的钛不粘技术。

Our Place now has a full line of titanium pro cookware that uses the first of its kind titanium nonstick technology.

所以如果你在寻找无毒且耐用的锅具，请访问fromourplace.com/huberman并使用优惠码Huberman。

So if you're looking for non toxic long lasting pots and pans, go to fromourplace.com/huberman and use the code Huberman.

凭借一百天无风险试用、免费送货和免费退货，你可以零风险地尝试Our Place，并了解为何超过一百万人已转而使用Our Place的厨房用品。

With a one hundred day risk free trial, free shipping, and free returns, you can try Our Place with zero risk, and you can see why more than 1,000,000 people have made the switch to Our Place kitchenware.

我有两个问题，一个是实用性的，另一个与你个人经历更相关。

I have two questions, one practical, one more related to your personal story.

实际的问题是，现在网上几乎有一种痴迷，年轻人、青少年、二十多岁、三十多岁的人立刻认为自己应该使用睾酮增强剂、TRT，甚至更进一步使用类固醇——对于不了解的人来说，'gear'就是类固醇的行话。

The practical one is one, you know, nowadays there's an almost obsession online of young guys, teens, twenties, thirties, immediately think they should be on testosterone enhancement, TRT, you know, going beyond TRT, getting on gear, how long gear for the folks that don't know is a, is a verbiage for steroids.

是的。

Yeah.

TRT是睾酮替代疗法，你知道的，使用较低剂量，旨在将激素水平提升到正常范围的上限，有时甚至略高一些。

TRT testosterone replacement therapy, you know, lower dosages designed to bring things into upper normal range, in some cases a little higher.

从你第一次拿起哑铃，可能是在少年拘留中心开始，到你第一次使用类固醇，中间隔了多久？在你之前提到的那种训练下，你取得了多大的成就？

What from the time you picked up a weight, maybe in this youth detention center, until the first time you went on gear, how long was that and how much did you achieve doing the sorts of training you were talking about before?

我想把这个问题和竞技阶段分开来说，因为坦率地说，我一直很坦诚。

I wanna separate this out from the competitive phase in part, because frankly, I think, and I've been very open.

我正在使用低剂量的TRT。

I went on, I'm on low dose TRT.

我45岁时开始使用，大约是125毫克，好的。

I started when I was 45, about one hundred and twenty five milligrams a Okay.

所以，但我总是告诉人们，如果真要使用，一定要等很久，非常非常非常久。

Same So, as but I always tell people they really, really, really should wait if do it at all.

你之前多久没有使用任何东西？

How long did you have without anything?

而你

Whereas, you

知道，饮食，

know, food,

训练、睡眠，也许还吃一些补充剂，比如肌酸、蛋白粉。

training, sleep, maybe some supplements like some creatine, some protein powder.

对。

Right.

我从1983年开始的。

So I started in 'eighty three.

年初的时候，我体重一百八十到一百八十五磅，但非常瘦。

Earlier in the year, I was one hundred eighty, one hundred eighty five, but very lean.

你可以看到一些我的照片。

You can see some pictures of me.

是的

Yeah.

你的关节很粗壮。

Well, you have those thick joints.

健壮，有运动感。

Mean, athletic.

我的体脂率非常低

I got very low

体脂率也很低，这是天生的。

body fat as well, naturally.

我儿子和女儿，他们从小就都有腹肌，像我11岁的时候那样，非常非常瘦，皮肤苍白，体脂低，皮肤薄那种类型。

My son and my daughter, they both, like, had abs and like when I was 11 years old, very, very lean, pale skin, low body fat, thin skin type of thing.

所以你不会说，哇。

So you wouldn't say, wow.

看看那个人。

Look at that guy.

他很高大。

He's big.

但你会说，哇。

But you'd say, wow.

这家伙真的非常健美。

He's he's really cut this guy.

我就是从一百八十磅开始的。

That's how I started, one eighty.

六个月后，我想大概是1.95美元，健身房老板在伯明翰办了个本地比赛，他说：来吧。

So after six months, I think it was $1.95, and the gym owner put on a contest in Birmingham, local gym thing, and he was like, come on.

去参加比赛吧。

Go in a contest.

我不确定。

And I don't know.

好吧。

Okay.

所以我进去了。

So I went in.

没节食。

No diet.

没用类固醇。

No steroids.

什么都没用。

Nothing.

那是我第一次参加比赛。

It was the first time as contest.

我还有那些照片，但我那两个对手，他们拿了第二和第三名。

I still got the pictures, but the two guys that I was competing against, they came second and third.

我赢了。

I won.

但那两个家伙早就用药物了，所以我没用任何东西就赢了他们。

But both these guys were already on stuff, So I was able to beat them not using anything.

对吧？

Right?

因为基因上我可能更优秀吧。

Because genetically, I'm better, I guess.

我不是说六个月之内。

I'm not saying in six months.

我超过了他们。

I overtook them.

我可能一开始就领先他们。

I probably started ahead of them.

所以那是在没用任何东西的情况下。

So that was with nothing.

我增重到了210磅。

I got up to two ten.

嗯哼。

Mhmm.

所以我只是在回顾一下，因为我们发布了一些关于我早期训练的社交媒体内容。

So I'm just looking back because we did some social media posts with my early training.

是的？

Yeah?

所以我当时卧推三片杠铃片，每次做三到四次，现在我想参加IFBB比赛，我知道大家都用这个。

So I'm benching three plates aside for, like, three or four reps, and I wanna go now into the IFBB and compete, which I know everybody's using.

对吧？

Right?

当我决定参加这场比赛时，我的体重是二百一十磅，我每天服用20毫克德波尔，持续了大约六周，然后改用阿诺瓦尔备战比赛。

So I was two ten when I decided I'm gonna do this competition, And I did some Deboil twenty milligrams a day for about six weeks, and I switched to Anovar for the contest.

所以我从一百八十磅增到了二百一十磅，也就是增加了三十磅。

So I went from one eighty to two ten, so that's thirty pounds.

我在一年半的训练中增重这么多，然后决定参加比赛。

I put on in a year and a half training or something, and I decided to do the composition.

所以六周内，我每天服用20毫克德波尔，体重就涨到了二百三十磅左右。

So in six weeks, I think, twenty milligrams of Debo, I went to, like, two thirty.

你知道吗，六周内就有这么大的提升，但其实我还没用任何东西之前就已经增重了30磅。

You know, it's a big boost in six weeks, but I already put on 30 pounds, like, without anything.

对我来说，我一直都想参加竞技健美，并打算把它当作我的事业。

And for me, it was always like, I'm gonna do competitive bodybuilding, and I intend to make a career out of it.

所以我只是想和大家站在同一条起跑线上。

So I just wanna be on the same playing field as everybody else.

我在IFBB的新手比赛中赢了，当时所有人都惊呆了。

So I won the a novice competition in the IFBB, and, like, everyone was, like, freaking out.

联邦主席——同时也是神秘奥林匹亚赛事的裁判——还有其他一些人来到后台，问我：你到底从哪儿冒出来的？

The guy who was the head of the federation, who's also a judge at the Mystery Olympia, and some other guys came backstage and said, where the hell have you come from?

你为什么参加新手比赛？

And why are you in the novice competition?

我说：我来自伯明翰，这是我在联邦的第一次比赛。

I said, well, I'm from Birmingham, and this is my first competition in the federation.

所以我从最底层开始，慢慢等待机会。

So I start at the bottom and wait.

你可能比我们最重的选手还要强。

You're probably better than our best heavyweight.

我说，不是的。

I'm like, no.

别开玩笑了。

Come on.

他们像笑一个孩子一样笑我。

And they were laughing like this kid.

他们说，我们希望你两周后加入英国队参加世界运动会，那是世界锦标赛。

It's like, we want you to join the British team in two weeks time at the World Games, which is world championship.

所以，我从新手两周后就直接去参加世界运动会，对阵巴里·德梅、马特·门登霍尔，当时美国最好的业余选手，我最终获得了第七名。

So I went from a novice two weeks later to compete in the World Games against Barry De May, who became a top Olympian, Matt Mendenhall, who was the best amateur in USA at the time, and I got seventh place there.

我记得，我几乎花光了所有积蓄来为这场比赛做准备。

And I remember, like, I basically spent out all my funds to get ready for this concert.

我一分钱都不剩了。

I had nothing left.

我得买一套运动服和晒黑乳液。

I had to buy a tracksuit, tanning lotion.

我当时赚的钱很少，这花光了我所有的钱。

Like, I was earning very little money, so this took all my money.

我身无分文，只好向我的姐夫借钱，求他借我20英镑，因为我得搭出租车去参加队伍选拔。

And I'm broke, and I had to ask my brother-in-law, can you lend me, like, £20 because I need to do this and get a taxi to the the the team selection?

嗯哼。

Mhmm.

对吧？

Right?

于是我去了队伍选拔。

So I went to the team selection.

我被选中了，但当时我看着周围那些人，心想：我可是借钱才来到这里的。

I got picked, but I was like, amongst all these guys, and I'm thinking, like, I just borrowed some money to get here.

你知道的？

You know?

但他们选中了我，让我加入世界运动会代表队。

But they picked me for the World Games team.

所以，我想我几乎是直接从新手比赛跳到了两周后的世界锦标赛。

So I went quite uniquely, I think, a novice competition to a world championship in two weeks.

这就是我刚开始参赛时所处的水平。

So that's, you know, kind of the level I was at when I first started competing.

我不想替你说话，但你是否认为，对于那些不会从事竞技健美的人来说，最好先通过科学训练和良好营养来探索自己的潜力，甚至在真正需要或更晚一些时候再考虑激素替代？

I don't wanna put words into your mouth, but do you think it's fair to say that for people who are not going to pursue competitive bodybuilding, that it's probably best to explore how far they can go with their training and good nutrition, and perhaps even without hormone replacement until they really need it or later.

我的意思是，考虑到健康风险，除非像拳击那样——拳击挺有趣的，我练过一些拳击，也打过一些对练，但到了某个时刻你会意识到：如果我靠这个赚不到钱，这不是我的职业，那挨打根本不值得，尤其是我并不是要你当公共卫生顾问，但你确实身处这个行业。

I mean, to me, it seems like given the health risks, unless there's, it's sort of like boxing, like boxing's fun, I've done some boxing, done some sparring, but at some point you realize, wait, if I'm not gonna make money doing this, if this isn't my career, getting hit in the head is just not worth it, especially for I'm my not asking you to be a public health advisor, but you've been in this sport.

很多年轻男女都想看起来更好、感觉更好，却立刻想知道该用什么肽类物质。

A lot of young guys and gals are interested in looking better, feeling better, and going immediately to what peptides can I take?

我该不该开始激素替代疗法？

What, know, should I be on HRT?

我该不该服用ANNOVAR？

Should I take ANNOVAR?

我有自己的看法，但你是这方面的专家。

And I've got my opinions, but you're the expert here.

嗯，这是我的观点。

Well, it's my opinion.

我是这么想的：我要把这当作一项运动来做。

And the way I looked at it was like, I'm gonna do this as a sport.

对吧？

Right?

所以我找理由说服自己，因为别人都这么做，而我是以职业选手的身份去做的。

So I justified it because everyone else is doing it, and I did it as a professional.

1990年，我两次获得英国冠军，1988年则是总英国冠军。

And 1990 so I was two times British champion, overall British champion in 1988.

我拿到了职业卡，我的第一场职业比赛是‘骑士冠军赛’，那大概是仅次于健美先生——

I got my pro card, and my first pro contest was Knight of Champions, which was probably second or third, you know, below the Mr.

奥林匹亚的比赛。

Olympia.

因为你们中有些人可能不知道，你不能直接参加奥林匹亚先生大赛。

Because those of you who don't know, you can't just go into Mr.

奥林匹亚先生大赛。

Olympia.

对吧？

Right?

你必须赢得一场职业赛事，或者像以前那样进入前三名。

You have to win a pro show or place in the top three as it used to be then.

我不确定。

I'm not sure.

现在他们似乎发放了太多职业卡。

Now they seem to give out so many pro cards.

它有点失去了价值，但那时候获得职业卡很难。

It's kind of lost its value, but then it was tough to get a pro card.

所以我说，你看。

So I said, look.

我一直在做所有这些事情。

I've been doing all this.

是的。

Yeah.

我正在使用类固醇，这可能会对我未来的健康产生一些负面影响。

I'm taking steroids, which may have some negative effects on my health later on.

可能会有影响。

May do.

所以我要去参加骑士锦标赛。

So I'm gonna go to Knight of Champions.

如果我没能进入前五名，就说明我还不够好。

If I don't get in the top five, I'm not good enough.

所以到那时，如果情况如此，就没有理由再使用类固醇了，或者继续参赛，因为我已经达到了我基因允许的极限。

So at that point, if that's the case, no longer justified to take the steroids, alright, or compete because I've gone as far as my genetics will allow me.

根据我对健美历史的观察，那些伟大的冠军们，他们从一开始就很出色。

As I observed to the history of bodybuilding, the guys that were great champions, they were great, like, out the gate.

他们并没有在健美先生奥林匹亚大赛中拿到第十二名，然后第二年就赢了。

They didn't get, I don't know, twelfth place in Mr.

奥林匹亚大赛，然后第二年就赢了。

Olympia, and then next year, win it.

对吧？

Right?

你有这个实力，你真的没有。

You got it, you really don't have it.

对吧？

Right?

我就这么想的。

That's what I thought.

我要对自己坦诚到底。

I'm gonna be brutally honest with myself.

我有一个健身房。

I have a gym.