基础要点：增肌塑形、提升力量与促进恢复

欢迎来到《赫伯曼实验室精要》，我们将重温往期节目，为您带来最有效、最实用的基于科学的心理健康、身体健康和表现提升工具。我是安德鲁·赫伯曼，斯坦福医学院神经生物学和眼科学教授。本播客与我在斯坦福的教学和研究职责无关，但这是我向公众免费提供科学及科学相关工具信息的愿望和努力的一部分。今天，我想讨论一个不仅对运动表现至关重要，而且对您的整个人生乃至长寿都极为重要的话题——肌肉。

Welcome to Huberman Lab Essentials, where we revisit past episodes for the most potent and actionable science based tools for mental health, physical health, and performance. I'm Andrew Huberman, and I'm a professor of neurobiology and ophthalmology at Stanford School of Medicine. 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. Today, I want to talk about something that is vitally important for not just athletic performance, but for your entire life and indeed for your longevity and that's muscle.

人类大脑的精妙绝伦之处在于它能指挥各种不同类型的运动、不同速度的运动以及不同持续时间的运动。这一切都由神经系统神经元与肌肉连接的关系所支配。因此，今天我们将一如既往地探讨一些机制问题。我将解释神经元如何控制肌肉。我们会涉及一些营养主题及其与肌肉的关系，特别是某种特定氨基酸——如果它在您的血液中频繁出现且浓度足够，就能帮助您增强并改善肌肉质量。

And one of the things that's exquisite and fantastic about the human brain is that it can direct all sorts of different kinds of movement, different speeds of movement, movement of different durations. All of that is governed by the relationship between the nervous system neurons and their connections to muscle. So today as always, we're going to talk a little bit of mechanism. I'm going to explain how neurons control muscle. We will touch on some nutritional themes and how that relates to muscle in particular, a specific amino acid that if it's available in your bloodstream frequently enough and at sufficient levels can help you build and improve the quality of muscle.

我们还将讨论恢复过程。肌肉的增长和柔韧性的提升都发生在训练之后，而非训练期间。大多数人听到‘肌肉’一词时只想到力量，但肌肉实际上参与了我们的一切活动。它们参与说话、坐立、举起物体（包括我们自身）。

We are also going to talk about recovery. That's when muscle grows, that's when muscle gets more flexible. None of that actually happens during training, it happens after training. Most people, when they hear the word muscle, they just think about strength, but of course muscles are involved in everything that we do. They are involved in speaking, they're involved in sitting and standing up, they're involved in lifting objects, including ourselves.

肌肉对维持呼吸方式绝对关键，对行走、移动及任何技能都至关重要。因此，当我们思考肌肉时，不应仅将其视为肉块，而应考虑控制肌肉的因素——毫无疑问，神经系统控制着肌肉。神经系统通过三个主要控制节点实现这一点：我们运动皮层中的上运动神经元。

They are absolutely essential for maintaining how we breathe. They're absolutely essential for ambulation, for moving and for skills of any kind. So, when we think about muscle, we don't just want to think about muscle, the meat that is muscle, but what controls that muscle and no surprise, what controls muscle is the nervous system. The nervous system does that through three main nodes of control. Basically we have upper motor neurons in our motor cortex.

这些神经元位于颅骨内，负责有意识的运动。上运动神经元将信号传递至脊髓，那里有两类神经元：一类是下运动神经元，它们通过称为轴突的细丝将信号发送到肌肉，引发肌肉收缩。这一过程通过向肌肉释放化学物质（实际上是乙酰胆碱）实现。

So those are in our skull, and those are involved in deliberate movement. Those upper motor neurons send signals down to my spinal cord, where there are two categories of neurons. One are the lower motor neurons and those lower motor neurons send little wires that we call axons out to our muscles and cause those muscles to contract. They do that by dumping chemicals onto the muscle. In fact, the chemical is acetylcholine.

脊髓中还有另一类神经元称为中枢模式发生器（CPGs），负责节律性运动。当我们行走或进行无需刻意思考的反射性动作时，就是中枢模式发生器与运动神经元在运作。而当我们有意识行动时，自上而下的控制——来自上运动神经元的指令——就会接管该系统。因此原理很简单：只有三个要素——上运动神经元、下运动神经元，以及负责反射性节律运动的中枢模式发生器。

Now there's another category of neurons in the spinal cord called central pattern generators or CPGs. And those are involved in rhythmic movements. Anytime we're walking or doing something where we don't have to think about it to do it deliberately, it's just happening reflexively that central pattern generators and motor neurons. Anytime we're doing something deliberately, the top down control as we call it from the upper motor neurons comes in and takes control of that system. So it's really simple, you've only got three ingredients, you've got the upper motor neurons, the lower motor neurons, and for rhythmic movements that are reflexive, you've also got the central pattern generators.

请稍事休息，感谢我们的赞助商Eight Sleep。Eight Sleep生产具有冷却、加热和睡眠追踪功能的智能床垫罩。我曾在本播客中强调过每晚获得充足优质睡眠的极端重要性，而确保睡眠环境温度适宜是获得高质量睡眠的最佳方法之一。因为要进入并保持深度睡眠，您的体温实际上需要下降1-3度。

I'd like to take a quick break and acknowledge 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 and every night. Now, 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 about one to three degrees.

而为了醒来时感觉神清气爽，您的体温又需要回升1-3度。Eight Sleep会根据您的个性化需求自动整夜调节床铺温度。我个人觉得这非常实用——我喜欢在入睡时将床调得很凉，半夜更冷些，醒来时则温暖些。这让我获得最多的慢波睡眠和快速眼动睡眠。这些数据来自Eight Sleep精准的睡眠追踪功能，它能告诉我整晚的睡眠质量及各阶段睡眠情况。

And in order to wake up feeling refreshed and energized, your body temperature actually has to increase by about one to three degrees. Eight Sleep automatically regulates the temperature of your bed throughout the night according to your unique needs. Now I find that extremely 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. And I know that because Eight Sleep has a great sleep tracker that tells me how well I've slept and the types of sleep that I'm getting throughout the night.

其最新型号Pod 4 Ultra还具备鼾声检测功能，可自动抬高您的头部几度以改善气流、止住鼾声。如果您决定试用Eight Sleep，可享受30天无理由退换服务。访问eightsleep.com/huberman可享Pod 4 Ultra最高350美元优惠，该产品配送至全球多国（包括墨西哥和阿联酋）。再次提醒：eightsleep.com/huberman，立省350美元。

Their latest model, the Pod four Ultra also has snoring detection that will automatically lift your head a few degrees in order to improve your airflow and stop you from snoring. If you decide to try Eight Sleep, you have thirty days to try it at home and you can return it if you don't like it, no questions asked, but I'm sure that you'll love it. Go to eightsleep.com/huberman to save up to $350 off your Pod four Ultra. Eight Sleep ships to many countries worldwide, including Mexico and The UAE. Again, that's eightsleep.com/huberman save up to $350 off your Pod four Ultra.

本期节目还由Element赞助播出。Element是一款电解质饮料，只含必需成分——钠、镁、钾等电解质比例精准，且无糖分添加。适当的水合作用对大脑和身体机能至关重要，轻微脱水都会降低认知和身体表现。

Today's episode is also brought to us by 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.

获取充足的电解质同样至关重要。电解质如钠、镁和钾对全身细胞尤其是神经元或神经细胞的正常运作极为关键。将Element溶解于水中饮用，能极其便捷地确保你获得充分的水分和电解质补给。为确保自身水分与电解质摄入充足，我每天早晨醒来后会将一包Element溶解在约16至32盎司的水中，作为晨起第一件事饮用。在进行任何体能锻炼时，我也会饮用Element水溶液。

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. 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.

Element提供多种美味口味选择，包括西瓜、柑橘等。坦白说，所有口味我都非常喜欢。若想尝试Element，可访问drinkelement.com/huberman，购买任意Element冲饮产品即可获赠试用装。重申一次，通过drinkelement.com/huberman即可申领免费试用装。现在让我们将注意力转向如何利用肌肉收缩的特定要素来促进肌肥大（肌肉增长）以及增强肌肉力量。

They have a bunch of different great tasting flavors of Element, They have watermelon, citrus, etcetera. Frankly, I love them all. If you'd like to try Element, you can go to drinkelement.com/huberman to claim an Element sample pack with the purchase of any Element drink mix. Again, that's drinkelement.com/huberman to claim a free sample pack. I'd now like to shift our attention to how to use specific aspects of muscular contraction to improve muscle hypertrophy, muscle growth, as well as improving muscle strength.

人们追求力量提升有诸多原因。需要说明的是，变强并不总伴随肌肉体积增大——存在不增肌却能增强力量的方法。但肌肉体积的增加几乎必然会在某种程度上提升其力量。大多数人应追求肌力增强的根本原因在于：随着年龄增长，肌肉力量通常会持续衰退。

There are a lot of reasons to want to get stronger. And I should just mention that it's not always the case that getting stronger involves muscles getting bigger. There are ways for muscles to get stronger without getting bigger. However, increasing the size of a muscle almost inevitably increases the strength of that muscle, at least to some degree. Reasons why most everyone should want to get their muscles stronger is that muscles are generally getting progressively weaker across the lifespan.

因此我说的「变强」，并非特指健身房举重能力的提升，而是为了抵消随年龄增长必然出现的肌力、体态及安全完成大幅动作能力的自然衰退。肌肉生理学有个重要原则叫「亨内曼大小原则」，该原理指出我们是以从低阈值到高阈值的阶梯模式募集运动单位（即神经与肌肉间的连接）。这意味着当你举起轻物时，会调用最少的神经肌肉能量来完成动作。

So when I say getting stronger, it's not necessarily about being able to move increasing amounts of weight in the gym, but rather to offset some of the normal decline in strength and posture and the ability to generate a large range of movement safely that occurs as we age. So there's an important principle of muscle physiology called the Henneman size principle. And the Henneman size principle essentially says that we recruit what are called motor units. Motor units are just the connections between nerve and muscle in a pattern that staircases from low threshold to high threshold. What this means is when you pick up something that is light, you're going to use the minimum amount of nerve to muscle energy in order to move that thing.

同理，举起重物时你也仅会动用足以移动该物体的最小神经肌肉连接与能量——这本质上是能量守恒原则。若持续发力，随时间推移你会募集越来越多运动单位。当这些下运动神经元与肌肉间的连接被大量激活时，肌肉才开始发生变化，此时才打开了肌肉变强变大的可能性之门。

Likewise, when you pick up an object that's heavy, you're going to use the minimum amount of nerve to muscle connectivity and energy in order to move that object. So it's basically a conservation of energy principle. Now, if you continue to exert effort of movement, what will happen is you will tend to recruit more and more motor units with time. As you recruit more and more of these motor units, these connections between these lower motor neurons and muscle, that's when you start to get changes in the muscle. That's when you open the gate for the potential for the muscles to get stronger and to get larger.

这一机制在网络健身文献、健美领域甚至运动生理学中长期被严重误解。亨内曼原则虽是肌肉生理学基础理论，但许多人误认为要募集高阈值运动单位（那些难调动的单位）就必须使用大重量——事实并非如此。研究显示，从30%到80%最大负重这个非常宽泛的范围内（即从中等偏轻到偏重的重量），都能引发神经肌肉连接的适应性改变，从而增强肌力与肌肥大。

And so the way this process works has been badly misunderstood in the kind of online literature of weight training and bodybuilding, and even in sports physiology. The Henneman size principle is kind of a foundational principle within muscle physiology, but many people have come to interpret it by saying that the way to recruit high threshold motor units, the ones that are hard to get to is to just use heavy weights. And that's actually not the case. As we'll talk about the research supports that weights in a very large range of sort of a percentage of your maximum anywhere from 30 to 80%. So weights that are not very light, but are moderately light too heavy can cause changes in the connections between nerve and muscle that lead to muscle strength and muscle hypertrophy.

换言之，大重量虽有助于增肌强肌，但非必需条件。关键在于遵循几个特定参数（稍后我会详细说明），若能做到这点，无需大重量也能显著提升肌肥大程度和/或肌力。当然，力量举爱好者可能会坚称「要变强就必须上大重量」——若追求极致力量或许确实如此，但对大多数旨在延缓肌力随年龄衰退或适度增强肌肥大的人而言，根本无需使用极限重量。

Put differently, heavy weights can help build muscle and strength, but they are not required. What one has to do is adhere to a certain number of parameters, just a couple of key variables that I'll spell out for you. And if you do that, you can greatly increase muscle hypertrophy, muscle size, and or muscle strength, if that's what you want to do. And you don't necessarily have to use heavy weights in order to do that. Now, I'm sure the power lifters and the people that like to move heavy weights around will say, no, if you want to get strong, you absolutely have to lift heavy weights.

改变肌肉功能、增强肌力或体积的三大刺激因素是：应激、张力与损伤。这三者未必需要同时存在，但某种形式的应激必不可少——这与大脑神经可塑性原理高度相似。预测某块肌肉力量/体积增长效率的关键指标，完全取决于参与肌肉自主控制的上运动神经元。你现在就可以自测：在脑海中扫描全身，看是否能独立收缩任意肌肉。因为肌肥大的核心在于通过非常规方式针对性地挑战特定肌肉，产生孤立收缩；而肌力训练则侧重将肌肉群作为整体系统来移动重量、阻力或身体。

And that might be true if you want to get very strong, but for most people who are interested in supporting their muscular such that they offset any age related decline in strength or an increasing hypertrophy and strength to some degree, there really isn't a need to use the heaviest weights possible in order to build strength and muscle. So, are three major stimuli for changing the way that muscle works and making muscles stronger, larger, or better in some way. And those are stress, tension, and damage. Those three things don't necessarily all have to be present, but stress of some kind has to exist. So, is very reminiscent of neuroplasticity in the brain.

肌肥大的特殊目标在于隔离特定神经肌肉通路，从而刺激肌肉内的化学信号转导事件，促使目标肌肉体积增大。因此增强力量与追求肌肥大存在本质区别——关键在于肌肉孤立程度。你可以将其归纳为：若要变强，重点在于渐进增加负荷；若专攻肌肥大，则需竭力实现那些近乎疼痛的肌肉局部收缩。

There is a good predictor of how well or how efficient you will be in building the strength and or if you like the size of a given muscle. And it has everything to do with those upper motor neurons that are involved in deliberate control of muscle. You can actually do this test right now. You can just kind of march across your body mentally and see whether or not you can independently contract any or all of your muscles, because everything about muscle hypertrophy, about stimulating muscle growth is about generating isolated contractions about challenging specific muscles in a very unnatural way. Whereas with strength, it's about using musculature as a system, moving weights, moving resistance, moving the body.

肌肥大训练的本质是通过高度孤立的神经肌肉通路刺激，引发肌肉内的化学信号级联反应，促使肌肉体积增长。这与单纯增强力量有着根本区别：力量提升依赖逐步增加负荷，而肌肥大则要求针对特定肌肉制造强烈甚至痛苦的局部收缩。

The specific goal of hypertrophy is to isolate specific nerve to muscle pathways so that you stimulate the chemical and signaling transduction events in muscles so that those muscles respond by getting larger. So there's a critical distinction in terms of getting stronger versus trying to get muscles to be larger hypertrophy per se. And it has to do with how much you isolate those muscles. So you can nest this as a principle for yourself, which is if you want to get stronger, it's really about moving progressively greater loads or increasing the amount of weight that you move. Whereas if you're specifically interested in generating hypertrophy, it's all about trying to generate those really hard, almost painful localized contractions of muscle.

如果说有一个实用科学领域时常充满困惑、争议甚至火药味，那必定是关于最佳训练方式的讨论。我想唯一比这更具争议性的话题大概就是如何健康饮食了——这两大领域堪称网络论战的主战场。现有研究明确表明：一旦你大致了解自己的单次最大负荷（即以标准动作完成一次重复所能举起的最大重量），那么在30%至80%这个单次最大负荷范围内进行负重训练、弹力带训练或自重训练，对肌肉肥大和力量增长最为有利。

If ever there was an area of practical science that was very confused, very controversial and almost combative at times, it would be this issue of how best to train. I suppose the only thing that's even more barbed wire of a conversation than that is how best to eat for health. Those seem to be the two most common areas of online battle. What's very clear now from all the literature is that once you know roughly your one repetition maximum, the maximum amount of weight that you can perform an exercise with for one repetition in good form, range of motion, that it's very clear that moving weights or using bands or using body weight, for instance, in the 30 to 80% of one rep maximum, that is going to be the most beneficial range in terms of muscle hypertrophy and strength. So muscle growth and strength.

假设你是个断断续续进行抗阻训练多年的人，现在决定为了运动表现或对抗衰老带来的肌力衰退而认真锻炼。科学数据显示，增强力量所需的每周训练组数范围从惊人的2组到20组不等。注意这些是周组数总量，不必集中在单次训练完成。研究表明，仅维持现有肌肉量就需要每周在30%-80%单次最大负荷区间完成5组训练。换句话说，如果你抗拒力量训练，肌肉体积和力量将流失，新陈代谢下降，体态也会恶化。

So let's say you're somebody who's been doing some resistance exercise kind of on and off over the years, and you decide you want to get serious about that for sake of sport or offsetting age related declines in strength. The range of sets to do in order to improve strength ranges anywhere from two, believe it or not to 20 per week. Again, these are sets per week and they don't necessarily all have to be performed in the same weight training session. It appears that five sets per week in this 30% to 80% of the one repetition maximum range is what's required just to maintain your muscles. So think about that, if you're somebody who's kind of averse to resistance training, you are going to lose muscle size and strength, your metabolism will drop, your posture will get worse.

神经肌肉连接相关的所有机能都会随时间衰退——除非你每周至少完成5组30%-80%单次最大负荷的训练。这意味着对缺乏训练经验者而言，每个肌群每周至少需要5组训练才能维持现状。而要提升肌力，这个数字可能高达15组甚至20组。具体组数取决于你的训练强度。

Everything in the context of nerve to muscle connectivity will get worse over time, unless you are generating five sets or more of this 30 to 80% of your one repetition maximum per week. Okay, so what this means is for the typical person who hasn't done a lot of weight training, you need to do at least five sets per muscle group. Now that's just to maintain. And then there's this huge range that goes all the way up to 15 and in some case, 20 sets per week. Now, how many sets you perform is going to depend on the intensity of the work that you perform.

这里开始出现分歧，但当前主流观点认为：10%的训练组数或10%的训练课应该达到肌肉力竭的高强度。关键在于，绝大多数训练组数应该保留余力——这样你才能完成更大训练量。简而言之：每个肌群每周在30%-80%单次最大负荷区间进行5-15组抗阻训练。

This is where it gets a little bit controversial, but I think nowadays most people agree that 10% of the sets of a given workout or 10% of workouts overall should be of the high intensity sort where one is actually working to muscular failure. But the point being that most of your training, most of your sets should be not to failure. And the reason for that is it allows you to do more volume of work. So we can make this simple, perform anywhere from five to 15 sets of resistance exercise per week, and that's per muscle. And that's in this 30 to 80% of what your one repetition maximum.

这似乎是科学验证最充分的方案：5组训练可延缓肌力衰退，10-15组则能显著增强力量。无论集中单次训练还是分散多日完成都同样有效。请牢记亨内曼大小原则和运动单位募集规律：你对特定肌肉的孤立收缩能力越强，达成训练目标所需的组数就越少。

That seems to be the most scientifically supported way of offsetting any decline in muscle strength. If you're working in the kind of five set range and in increasing muscle strength when you start to get up into the ten and fifteen set range. But it's pretty clear that performing this five to 15 sets per week, whether or not it's in one workout or whether that's divided up across multiple workouts is really what's going be most beneficial. And please do keep in mind Henneman's size principle and the recruitment of motor units. And remember the better you are at contracting particular muscles and in isolating those muscles, the fewer sets likely you need to do in order to get the desired effect.

很多听众知道我已连续服用AG1超过十三年。但本月推出的全新升级版AG1，在原有基础上添加了更具生物活性的营养素和强化益生菌，成为我更推荐的维生素矿物质益生菌饮品。这个经过临床验证的新配方代表着我多年每日服用品的新一代进化。

As many of you know, I've been taking AG1 daily for more than thirteen years. However, I've now found an even better vitamin mineral probiotic drink. That new and better drink is the new and improved AG1, which just launched this month. This next gen formula from AG1 is a more advanced clinically backed version of the product that I've been taking daily for years. It includes new bioavailable nutrients and enhanced probiotics.

新配方基于肠道菌群与益生菌关系的最新突破性研究，特别添加多种经临床验证的益生菌株，不仅能促进消化健康和免疫健康，还能改善肠道规律性并减少腹胀。作为从事科研三十余年、深耕健康领域同等时长的从业者，我始终在寻找提升身心健康的最佳工具。早在2012年（远早于我做播客时）我就开始每日服用AG1，它对我健康的全面提升功不可没。

The next gen formula is based on exciting new research on the effects of probiotics on the gut microbiome. And it now includes several specific clinically studied probiotic strains that have been shown to support both digestive health and immune system health, as well as to improve bowel regularity and to reduce bloating. As someone who's been involved in research science for more than three decades and in health and fitness for equally as long, I'm constantly looking for the best tools to improve my mental health, physical health, and performance. I discovered and started taking AG1 way back in 2012, long before I ever had a podcast and I've been taking it every day since. I find that it greatly improves all aspects of my health.

随着年岁增长（今年九月我将满50岁），我的状态反而越来越好，AG1在其中居功至伟。它采用顶级原料的精准配比，持续升级配方却不涨价。很荣幸他们赞助本节目。若想尝试AG1，请访问drinkag1.com/huberman获取专属优惠。

With each passing year, and by the way, I'm turning 50 this September, I continue to feel better and better. And I attribute a lot of that to AG1. AG1 uses the highest quality ingredients in the right combinations, and they're constantly improving their formulas without increasing the cost. So I'm honored to have them as a sponsor of this podcast. If you'd like to try AG1, you can go to drinkag1.com/huberman to claim a special offer.

现在订购AG1可获赠迎新套装，含5份旅行装和免费维生素D3K2一瓶。重申一次：访问drinkag1.com/huberman领取含5份旅行装和维生素D3K2的特别礼包。对于训练老手呢？数据显示，即使对收缩效率很高的肌肉，更大训练量仍有益处。维持肌群的起始点仍是每周5组，上限可达25-30组。

Right now, AG1 is giving away an AG1 welcome kit with five free travel packs and a free bottle of vitamin D3K2. Again, go to drinkag1.com/huberman to claim the special welcome kit with five free travel packs and a free bottle of vitamin D3K2. What about people who have been training for a while? If you're somebody who's been doing weight training for a while, the data point to the fact that more volume can be beneficial, even for muscles that you are very efficient at contracting. Now, curve on this, the graph on this begins again at about five sets per week for maintaining a given muscle group and extends all the way out to 25 or 30 sets per week.

不过存在特例：某些训练者因天赋异禀，仅用4-8组就能激发极强肌力反应，这时过量训练反而适得其反。所以每个人需要先确定自己愿意投入的训练频率，再找到适合自己的组数区间（对多数人仍是5-15组/周）。这些结论基于Andy Galpin、Brad Schoenfield和Mike Roberts等专家的大量研究成果。

However, there are individuals who for whatever reason can generate so much force. They're so good at training muscles that they can generate so much force in just four or six or eight sets that doing this large volume of work is actually going to be counterproductive. So everyone needs to figure out for themselves, first of all, how often you're willing to do resistance exercise of any kind. And then it does appear that somewhere between five and fifteen sets per week is going to be what's the thing that's going to work for most people. Now this is based on a tremendous amount of work that was done by Andy Galpin and colleagues, Brad Schoenfield and colleagues, Mike Roberts.

有一大群人在研究运动生理学，其中一小部分人正将其与不局限于运动员的实际训练方案联系起来。这就是我今天主要关注的内容。当然也会有例外。如果你打算将训练组数分散在一周内进行，比如不会在一次训练中完成某个肌群的全部10组动作，那么确保肌肉在训练间隔中得到恢复就至关重要。你可能会问，那么动作速度呢？

There's a huge group of people out there doing exercise physiology and a small subset of them that are linking them back to real world protocols that don't just pertain to athletes. So that's mainly what I'm focusing on today. And surely there will be exceptions. Now, if you are going to divide the sets across the week, you're not going to do all 10 sets for instance, for a given muscle group in one session, then of course it's imperative that the muscles recover in between sessions. You might ask, well, what about the speeds of movements?

这实际上是个非常有趣的数据集。要提升爆发力和速度，很明显学会快速发力并快速移动重或中等重量是有益的，因为这能训练运动神经元并引发肌肉变化。具体来说，这涉及使用单次最大重量的60%至75%，然后在控制下尽可能快地完成整套动作，且绝对不要做到力竭——因为接近力竭时，动作变形会导致重量移动速度必然下降。你可能已经开始意识到，需要根据个人需求和目标定制抗阻训练方案。我们已经讨论了几项原则：需要足够的训练量（至少5组维持肌群，约10组才能增肌）。

This is actually turns out to be a really interesting dataset. For generating explosiveness and speed, it's very clear that learning to generate forces quickly and to move heavy or moderately heavy loads quickly is going to be beneficial because of the way that you train the motor neurons and of course changes in the muscle. And so what this would involve is something like 60 to 75% of a one repetition maximum, and then in a controlled way, moving that as quickly as one can throughout the entire set and certainly not going to failure because as you approach failure, the inability to move the weight with good form, the weight inevitably slows down. So as you're probably starting to realize, you need to customize a resistance practice for your particular needs and goals. So we've talked about a few principles, the fact that you need to get sufficient volume, you need at least five sets to maintain, and you probably need about 10 sets per muscle group in order to improve muscle.

快速移动中等至偏大重量最适合提升爆发力。孤立肌群并强力收缩（可通过训练外测试能否使肌肉强烈痉挛来判断）能真实反映你提升肌肥大或肌力变化的能力。你强力收缩肌肉的能力与你需要用来孤立刺激该肌群的训练组数成反比。关于组间恢复时间：Duncan French团队的睾酮方案研究表明应严格控制在两分钟，不宜更长。

That moving weights of moderate to moderately heavy weight quickly is going to be best for explosiveness. That isolating muscles and really contracting muscles hard, something that you can test by just when you're outside the training session, seeing whether or you can cramp the muscle hard will really, will tell you your capacity to improve hypertrophy or to engage strength changes in that muscle. That your ability to contract a muscle hard is inversely related to the number of sets that you should do in order to isolate and stimulate that muscle. Now, how long to recover between sets? This is a question for the testosterone protocol, Duncan French and colleagues found that it was about two minutes, keeping that really on the clock, two minutes, not longer.

对于肌肥大和力量增长，休息两分钟甚至三到六分钟都可能有益。那么如何判断是否恢复？如何测试恢复状态？这不仅适用于抗阻训练后的恢复，也适用于跑步、游泳后的恢复。此前我基本是在孤立讨论抗阻训练。

For hypertrophy and for strength gains, it does seem that resting anywhere from two minutes or even three or four, or even five or six minutes can be beneficial. So how do we know if we've recovered? How can we test recovery? And this is not just recovery from resistance training, this is recovery from running, recovery from swimming. Up until now, I've been talking about resistance training more or less in a vacuum.

我还没提到许多人同时进行跑步与抗阻训练或游泳与抗阻训练的情况。你可以通过三项主要测试评估全身恢复状态（包括神经系统及整体/孤立发力能力）。幸运的是这些测试非常简单，其中两项完全零成本无需设备。心率变异性（HRV）终于成为运动生理学乃至大众讨论的焦点。我曾解释过HRV原理：呼气时心率减慢（因膈肌与心脑的连接方式），吸气时心率加快——这就是心率变异性的基础。

I haven't even touched on the fact that many people are running and they're doing resistance training or they're swimming and they're resistance training. Well, you can assess systemic recovery, meaning your nervous system and your nervous system's ability to generate force both distributed and isolated through three main tests. And fortunately these tests are very simple and two of them are essentially zero cost require no equipment. HRV, heart rate variability has made its way finally into the forefront of exercise physiology and even into the popular discussion. I've talked about HRV before, how when we exhale, our heart rate slows down because of the way that our diaphragm is connected to our heart and to our brain and the way our brain is connected to our heart.

HRV虽好但测量困难。不过有两种晨起即刻的恢复评估方法能判断当日是否适合训练。首先是握力测试——通过握拳或挤压物体评估发力能力看似简单，实则关键：它反映了上位运动神经元控制下位神经元及产生孤立力量的能力。

When we inhale, our heart rate speeds up and that is the basis of heart rate variability. Heart rate variability is good, but heart rate variability is difficult for a lot of people to measure. There are two measures, however, whether or not you recovered that you can use first thing in the morning when you wake up in order to assess how well recovered you are and therefore whether or not you should train your whole system at all that day. The first one is grip strength. Grip strength, the ability to generate force at the level of squeezing the fist or squeezing down on something might seem like kind of a trivial way to assess recovery, but it's not because it relates to your ability to use your upper motor neurons to control your lower motor neurons and to generate isolated force.

这正是握力测试的实质。有人会使用专用握力器。当我过度工作、睡眠不足或训练过量时，握力就会下降——我无法像状态好时那样完全捏合握力器（比如彻底闭合环形空隙）。你也可以用体重计测试最大握压力量。

And so that's really what you're assessing when you do that. Some people will use one of these grip tools. If I've been working really hard, not sleeping very well, or I've been training a lot, any one or combination of those things, my grip suffers. I can't actually squeeze that thing down as much as I can, but on a good day, I can squeeze this thing so that I eliminate the hole in the donut, so to speak. You can also take a floor scale and squeeze the scale and see how much force you can generate.

建议先建立充分休息时的基准数据。晨起测试时若发现力量输出下降10%-20%就值得警惕。

I would do that as a baseline to establish what you can do when you're well rested. And then if you do that in the morning, you can see whether or not you're able to generate the same amount of force. A lot of this is very subjective with the scale. You're really trying to assess whether or not you can generate the same amount of force. If you start seeing a 10% or 20% certainly reduction in that, that's concerning.

这说明你的神经系统整体虽未疲劳，但神经肌肉通路的力传导功能仍在重建中。你或许疑惑：明明昨天练的是不同肌群，为何会影响今日测试？这看似不合理，但上位至下位运动神经通路确实使握力能像温度计般反映整体恢复能力。晨起握力当然不如下午喝咖啡吃饭后强劲，但重点在于比较每日变化趋势。

It means that your system, that your nervous system as a whole, it's not necessarily fatigued, it's that the pathways from nerve to muscle are still in the process of rewiring themselves in order to generate force. And you might think, well, I trained one muscle group one day, why am I having a hard time doing this for a completely different muscle group? It doesn't make any sense. But there's something about the upper motor neuron to lower motor neuron pathway generally that allows you to use something like grip strength as a kind of a thermometer, if you will, of your ability to recover. So look for your ability to generate force in grip when you first wake up, it's not going to be as good as it is at 3PM after a cup of coffee and a couple of meals, but that the point isn't performance overall.

关键是通过每日对比评估状态升降。请允许我短暂感谢赞助商Function。去年在寻找最全面检测方案时，我成为了Function会员。他们提供100多项高级实验室检测，全面反映身体健康状况，涵盖心脏健康、激素水平、免疫功能、营养状态等核心指标。

The point is to assess whether or not you're getting better, worse or the same from day to day. I'd like to take a quick break and acknowledge one of our sponsors Function. Last year, became a Function member after searching for the most comprehensive approach to lab testing. Function provides over 100 advanced lab tests that give you a key snapshot of your entire bodily health. This snapshot offers you with insights on your heart health, hormone health, immune functioning, nutrient levels, and much more.

他们最近还新增了对有害塑料中BPA暴露等毒素的检测，以及针对PFAS（永久性化学物质）的测试。Function不仅提供超过100种与身心健康密切相关的生物标志物检测，还会分析这些结果，并由相关领域的顶尖医生提供专业见解。比如，我在Function的首次检测中发现血液中汞含量偏高。他们不仅帮我发现了这一问题，还给出了降低汞水平的建议，包括减少金枪鱼摄入量——当时我正大量食用金枪鱼，同时也在努力多吃绿叶蔬菜并补充NAC和乙酰半胱氨酸，这两种物质都有助于谷胱甘肽生成和解毒。

They've also recently added tests for toxins such as BPA exposure from harmful plastics and tests for PFAS or forever chemicals. Function not only provides testing of over a 100 biomarkers key to your physical and mental health, but it also analyzes these results and provides insights from top doctors who are expert in the relevant areas. For example, in one of my first tests with Function, I learned that I had elevated levels of mercury in my blood. Function not only helped me detect that, but offered insights into how best to reduce my mercury levels, which included limiting my tuna consumption. I'd been eating a lot of tuna while also making an effort to eat more leafy greens and supplementing with NAC and acetylcysteine, both of which can support glutathione production and detoxification.

通过第二次Function检测，我可以确认这个方法确实有效。全面血液检测至关重要，许多关乎身心健康的问题只有通过验血才能发现。但传统血液检测一直存在费用高昂且流程复杂的问题。相比之下，Function的简便性和亲民价格让我印象深刻。

And I should say by taking a second function test, that approach worked. Comprehensive blood testing is vitally important. There's so many things related to your mental and physical health that can only be detected in a blood test. The problem is blood testing has always been very expensive and complicated. In contrast, I've been super impressed by function simplicity and at the level of cost, it is very affordable.

因此我决定加入他们的科学顾问委员会，也很高兴他们能赞助本播客。如果你想尝试Function，可以访问functionhealth.com/huberman。目前Function的等候名单已超25万人，但他们为Huberman播客听众提供了优先通道。再次提醒，通过functionhealth.com/huberman即可获取优先资格。另一个令人惊喜的工具——Andy Galpin团队正在使用的二氧化碳耐受性测试，这让我特别兴奋，因为它与我实验室重点研究的领域高度相关。

As a consequence, I decided to join their scientific advisory board and I'm thrilled that they're sponsoring the podcast. If you'd like to try Function, you can go to functionhealth.com/huberman. Function currently has a wait list of over 250,000 people, but they're offering early access to Huberman podcast listeners. Again, that's functionhealth.com/huberman to get early access to function. The other one that's really terrific and the Andy Galpin's group is using, and I'm delighted about this because it relates to something that my lab is very excited about as well is carbon dioxide tolerance.

这个工具对耐力运动员和力量训练者都大有裨益。具体测试方法如下：早晨起床后，用鼻子尽可能深吸气（可躺可坐），然后完全呼出。重复四次后，第五次用鼻子最大限度吸气，让肺部充分扩张。

So, this is a really interesting tool that endurance athletes, strength athletes, I think can all benefit from. So, here's how you do the carbon dioxide tolerance test. You wake up in the morning and what you're going to do is you're going to inhale through your nose as deeply as you can, you can do this lying down, sitting, whatever, inhale through your nose and then exhale all the way. So that's one, you're going to repeat that four times. Then you take a fifth inhale as deep as you can through your nose, fill your lungs as much as you can.

吸气时尝试让腹部外凸，这表示横膈膜充分参与。达到最大吸气量后启动计时器，目标是通过嘴巴像含着细吸管般尽可能缓慢地呼出气体，以此测量二氧化碳排出时间。

And if you can try and expand your, make your stomach go out while you do that, that means that your diaphragm is really engaged. So you're inhaling as much as you possibly can. Then hit the timer and your goal is to release that air as slowly as possible through your mouth. So it looks like you have a tiny, tiny little straw in your mouth and you're letting it go as slowly as you possibly can. Measure what we call the carbon dioxide blow off time or discard rate.

注意：当肺部空气完全排空后不要自欺欺人地停止计时，必须等到确实无法再呼出任何气体时才结束。二氧化碳排出时间通常在1秒到2分钟之间——2分钟堪称惊人成绩，30秒则属于普遍水平。

I know you can all sit with lungs empty after you eliminate all that air, but don't lie to yourself. Don't stop the timer when you've been sitting with your lungs empty for a while, stop the timer when you are finally no longer able to exhale any more air. Your carbon dioxide discard rate will be somewhere between one second and presumably two minutes. Two minutes would be a heroic carbon dioxide discard time. Thirty seconds would be more typical.

20秒属于较快速度。若你的二氧化碳排出时间≤25秒，说明前日活动后的恢复可能不足；30-60秒属于'绿色区间'，表示身体已具备继续运动的条件；65-120秒则意味着神经系统几乎完全恢复（注意这不代表肌肉恢复）。

Twenty seconds would be fast. If your carbon dioxide discard time is twenty or twenty five seconds or less, you are not necessarily recovered from your previous day's activities. If your carbon dioxide discard time is somewhere between about thirty seconds and sixty seconds, you are in what we would call kind of the green zone where you are in a position to do more physical work. And if your carbon dioxide discard time is somewhere between sixty five and one hundred and twenty seconds, well, then you have almost certainly recovered your nervous system. I'm not talking about the individual muscles, but your nervous system is prepared to do more work.

我特别推崇这个工具，因为每个人的恢复能力不同。考虑到人们生活中的压力水平和需求差异，很难制定统一的训练方案。二氧化碳排出时间之所以有价值，在于它兼具信息性、零成本、可长期客观追踪三大优势。

I'm really keen on this tool because everybody has different recovery abilities. I realize people have varying levels of stress and demand in their life. It's just impossible to prescribe an entire protocol that says, okay, yes, you should train today. And this is exactly what you should do. No, you shouldn't use carbon dioxide discard rate because A, it's valuable, it's informative, B, it's zero cost and C, it's something that you can track objectively over time.

这才是关键所在。恢复是个复杂过程，但二氧化碳耐受性测试应该成为重要工具。现在人们热衷的另一个恢复手段是冷水浴和冰浴，这确实有效——

And that's really the key. So recovery is a complex process. It's got a lot of things, but the CO2 tolerance test should be a valuable tool. Now, another tool for recovery that people are very excited about is the use of cold and the ice bath. And this is important.

它能减轻炎症和延迟性肌肉酸痛，但也会干扰mTOR通路（哺乳动物雷帕霉素靶蛋白通路）等促进肌肉修复和生长的炎症相关机制。要记住：压力、张力和损伤正是神经肌肉连接改变及肌肉变强变大的刺激源。若在抗阻训练后立即冰浴，可能阻碍预期的提升效果。同理，许多人服用的非甾体抗炎药（即常见止痛药）也存在类似问题。

Yes, it will reduce inflammation. Yes, it will reduce the amount of delayed onset muscle soreness, but it does seem to interfere with some of the things like mTOR pathways, the mammalian target rapamycin pathway and other pathways related to inflammation that promote muscle repair, remember, and muscle growth. Remember, stress tension and damage are the stimulus for nerve to muscle connections to change and for muscles to get bigger, stronger and better. And so if you're getting into the ice bath after doing resistance training, you are likely short circuiting the improvements that you're trying to create. The other thing are non steroid anti inflammatory drugs, you know their trade names, these are painkillers that many people take.

正如我在之前的节目中提到的，非甾体抗炎药似乎会阻碍许多人们专门通过锻炼追求的效果——耐力、力量和肌肉维度的提升。因此，请谨慎使用这类药物，特别是在运动前后四小时内。现在我们来谈谈那些普遍有效的方法，它们能增强力量、促进肌肉肥大、改善神经与肌肉间的信号传导及运动表现。首要关键因素对任何形式的神经肌肉传导和身体表现都至关重要，虽然听起来可能不那么令人兴奋，但它确实非常关键——那就是盐。神经细胞（神经元）通过电信号彼此交流，并与肌肉沟通。

Those, as I've mentioned in a previous episode, seem to prevent a lot of the gains, the improvements in endurance, strength, and size that people are specifically using exercise for. So be cautious about your use of non steroid anti inflammatory drugs, especially within the four hours preceding or the four hours following exercise. Let's talk about some of the things that seem to work across the board to improve strength, improve hypertrophy and improve nerve to muscle communication and performance. The first thing that's absolutely key for nerve to muscle communication and physical performance of any kind might not sound that exciting to you, but it is very exciting and that's salt. Nerves, nerve cells, neurons communicate with each other and communicate with muscle by electricity.

这种电信号是由特定离子进出神经元产生的。其中钠盐离子的快速涌入使神经细胞能够放电。如果体内盐分不足，你的神经元、大脑及神经肌肉传导功能都会表现糟糕；而充足的盐分则会让这些功能表现优异。具体需要多少盐取决于你的饮水量、咖啡因摄入量以及食物摄取量。

But that electricity is generated by particular ions moving into and out of the neuron. And the rushing in of a particular ion sodium salt is what allows nerve cells to fire. If you don't have enough salt in your system, your neurons and your brain and your nerve to muscle communication will be terrible. If you have sufficient salt, it will be excellent. How much salt will depend on how much water you're drinking, how much caffeine you're drinking and how much food you're ingesting.

此外还需考虑是否服用利尿剂、环境温度高低、排汗量等因素。因此，若想表现良好，必须确保体内有足够的盐、钾和镁。另一个经过大量严格研究反复验证能提升肌肉表现的物质是肌酸。剂量多少？我咨询过专家，他们建议体重约180磅的人每天摄入5克左右即可，肌酸似乎具有明确的运动表现增强效果。

So, and whether or not you're taking any diuretics, how hot it is, etcetera, how much you're sweating. So you want to make sure that you have enough salt, potassium and magnesium in your system if you want to perform well. The other thing that's been shown over and over again, numerous well controlled studies to improve muscle performance is creatine. How much creatine? Well, I asked the experts and they tell me that for somebody who's about one hundred and eighty pounds, five grams a day should be sufficient or so, creatine seems to have a performance enhancing effect.

现有66项——没错，66项研究显示，肌酸能使爆发力输出提升12%至20%，这适用于短跑、长跑、跳跃以及举重等运动。肌酸通过促使更多水分进入各类细胞来提升身体水合能力，同时能减轻疲劳感。在肌肉营养支持方面，每餐摄入700至3000毫克必需氨基酸亮氨酸非常重要。

There are 66 studies, 66, showing that power output is greatly increased anywhere from 12 to 20%. And this is sprinting and running and jumping as well as weightlifting by creatine. The ability to hydrate your body is improved by creatine because of the way that it brings more water into cells of various kinds. It reduces fatigue. When it comes to supporting muscle, it does seem that ingesting seven hundred to three thousand milligrams of the essential amino acid leucine with each meal is important.

这并不一定意味着要通过补剂获取。实际上多数专家建议从天然食物中获取蛋白质和氨基酸（包括必需氨基酸和亮氨酸）。优质蛋白质是高密度蛋白质——这是什么意思呢？虽然豆类、坚果等植物也含有全部必需氨基酸，但若从单位热量角度考量（且符合你的饮食原则与伦理观），200卡路里的牛排、鸡肉、鱼类或鸡蛋所含必需氨基酸密度，确实高于同等热量的坚果或植物蛋白。

Now that does not necessarily mean from supplements. In fact, most people recommend that you get your protein, you get your amino acids, including your essential amino acids and your leucine from whole foods. High quality proteins are high density proteins. What do you mean by that? Well, it is true that a lot of sources of protein are found in things like beans and nuts and things like that, that all the essential amino acids can be found there, but per unit calorie, if it's in your practice, and it's in your ethics to ingest animal proteins, it's true that for instance, 200 calories of steak or chicken or fish or eggs will have a higher density of essential amino acids than the equivalent amount of calories from nuts or plants.

对于素食主义者，我绝非否认你们增肌的可能性——这完全可行。但我建议你们关注蛋白质密度问题，确保获得足够的必需氨基酸（尤其是亮氨酸）。根据现有文献，我的简明建议是：每日进食2-4次，以符合个人伦理和营养计划的方式获取充足氨基酸，这样完全能支持肌肉修复、生长和力量提升等需求。最后，感谢您今天的宝贵时间与关注。一如既往，感谢您对科学的热情。

So, I'm not for the vegans and vegetarians, I'm certainly not saying there's no way that you can support muscle growth, you absolutely can. I encourage you to think about this protein density issue and whether or not you're getting sufficient essential amino acids, especially leucine. But I think the simple takeaway from the literature that I was able to extract eating two to four times a day, making sure you're getting sufficient amino acids in a way that's compatible with your ethics and with your nutritional regimen is going to support muscle repair, muscle growth, strength improvements, etcetera, just fine. Last but not least, I want to thank you for your time and attention today. And as always, thank you for your interest in science.