健身必备：运用科学工具优化你的锻炼计划 | 杰夫·卡瓦利埃

欢迎来到休伯曼实验室精华版，在这里我们重温过往节目，为您提供最有效且可操作的、基于科学的身心健康的工具。

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.

我是安德鲁·休伯曼，斯坦福大学医学院神经生物学和眼科学教授。

I'm Andrew Huberman, and I'm professor of neurobiology and ophthalmology at Stanford School of Medicine.

现在，让我与杰夫·卡弗利尔展开对话。

And now for my discussion with Jeff Cavalier.

杰夫，很高兴你能来。

Jeff, such a pleasure for

能有你在这里，我感到非常荣幸。

me to have you here.

我很高兴来到这里，这太棒了。

I'm glad to be here, it's amazing.

我一直是你内容的长期观众。

I'm a longtime consumer of your content.

多年来，我从你那里学到了大量关于健身的知识，包括力量训练、有氧运动、营养等方面，并且已经应用了十多年。

I've learned a tremendous amount about fitness, both in the weight room, cardio, nutrition, things that I've applied for over a decade.

你的一句座右铭是：如果你想看起来像运动员，就要像运动员一样训练。

One of your mantras is, if you want to look like an athlete, train like an athlete.

我认为这是你与其他许多非常有资质的人截然不同的地方，非常特别。

And I think that's something really special that sets aside what you do from what a lot of other very well qualified people do.

一个普通人可以作为起点的基本训练计划大致是怎样的？

What's the sort of contour of a basic program that anybody could think about as a starting place?

我认为可以采用六四分法，即以力量训练为主，占60%，有氧训练占40%。

I think it's like a sixtyforty split, which would be leaning towards weight training, strength, and then the conditioning aspect be about 40%.

如果从一周的训练来看，每周去健身房五天是个不错的目标。

So if you look at it over a course of a training week, I mean, five days in a gym would be a great task.

当然，不一定非得在健身房，也可以在家完成，比如周一、周三、周五进行力量训练，周二、周四进行有氧训练，两天就够了。

Obviously not in the gym, it could be done at home, but three days strain training, Monday, Wednesday, Friday, conditioning Tuesday, Thursday, two days.

这样划分起来相当简单易行。

It's a pretty easy roundabout way to split that up.

当然，具体安排还要根据训练目标而定，正如你所说，像体型目标这类因素也会带来巨大变化。

Of course, depending upon training goals, and as you said, the aesthetic goals like that will shift dramatically.

但如果你想同时获得力量训练和有氧训练的好处，这可能是最低限度的有效剂量。

But if you want to see the benefits of both, that's probably the effective dose for strength training and the effective dose for conditioning at the bare minimum level.

我们尽量把锻炼时间控制在一小时以内，如果可能的话。

We try to keep our workouts to an hour or less, if possible.

现在，根据你所遵循的训练计划，如果你采用全身训练法，那么在给定时间内需要完成的内容就会更多。

Now, depending upon the split that you're following, if you're on a total body split, there's just going be more that has to be done in a given amount of time.

但总的来说，当你不只专注于某一方面，而是关注整体健康时，你可以在一小时内完成所有训练。

But in general, when you're not focused on that one but the overall health picture, then you can get the job done in under an hour.

而且我再次强调，如果你想看起来像运动员，就要像运动员一样训练，你可以选择长时间训练，或者高强度训练，但不能两者兼得。

And again, I always say on top of, if you want to look like an athlete, train like an athlete, you can either train long or you can train hard, but you can't do both.

随着年龄增长，锻炼时间的长短实际上比训练强度更容易引发问题。

As you start to get older, it's the length of the workout that actually causes more problems than the intensity of what you're doing.

特别是如果你已经充分热身了，正如你所说，我个人发现，热身已经成为我训练中比以往任何时候都更重要的组成部分。

Particularly if you're warmed up properly, like you said, I've found personally that my warmup has had to become more of an integral part of my workout than it ever has before.

关于训练计划，你提到了训练计划。

In terms of splits, you mentioned splits.

对于那些不熟悉‘分部训练’这个术语的人，它实际上指的是你在哪一天训练哪些身体部位。

And so for those who aren't familiar with this term splits, it's really which body parts are you training on which days.

我见过你讨论每周训练三天的全身训练。

I've seen you discuss three days a week, body workouts.

我听说过一些分部训练方式，比如一天练推类动作，一天练拉类动作，一天练腿部，然后休息一天，再重复。

I've heard of splits like a pushing one day, pulling another day, legs another day, a day off, repeat.

我的意思是，分部训练的变体太多了，到底是什么在决定这种分法呢？

I mean, there's so many variations on What's governing the split?

对我来说，第一条原则是：你能否坚持下去？

For me, the first rule is, will you stick to it?

我并不特别喜欢全身训练的分部方式。

I don't particularly like full body splits.

我也不太喜欢必须每次都训练全身所有部位。

I don't necessarily like to have to train everything.

当然，每个肌群的训练量会减少，但如果你不喜欢这样，实际上并不期待训练，因为你一想到要练遍所有部位就感到厌烦，或者训练结束时太过疲惫，又或者这类训练通常耗时较长、难以融入你的日程，那么不管这种分部方式多有效，不执行的分部就是无效的。

Now, of course, the volumes will come down per muscle group, but if you don't like to do that and you actually don't look forward to your workout because you're dreading having to do everything and feeling maybe too fatigued by the time your workout is over, or the fact that those generally do take a little bit longer and don't fit into your schedule, I don't care how effective the split is, a split not done is not effective.

所以你需要找到一个适合自己的方案。

So you need to find one that fits.

也许你可以选择另一种方案，比如你提到的推拉腿分化训练。

So maybe you go into an alternative option like a push pull legs like you mentioned.

这种训练方式可以每周进行一次，安排在周一、周三、周五，也可以每周进行两次。

That could be done either one cycle through the week on a Monday, Wednesday, Friday split, or it could be twice in a week.

这样你实际上每周训练六次，重复推、拉、腿的顺序，或者根据你的喜好调整，中间可以隔一天休息，也可以在六天训练结束后再休息。

So you're actually training six times where you repeat it, pull push legs, pull push legs, or however you want to do it with either a day off in between the three days or at the end of the six days.

而且，这实际上会影响你的日程安排。

And again, that actually impacts your schedule.

我以前分析过，如果把休息日安排在三天训练之间，好处是能让你在每次训练后多休息一天，但这样每周的休息日会逐渐推移。

I've broken that down before where it's, if you put it in between the three days, it's good because you're giving yourself an extra rest day in between, but it starts to shift that day off every week as we wrap around.

所以那些为了方便而选择七天周期的人，这种安排会让休息日变得混乱。

So for those guys that were choosing that seven day schedule out of convenience in our heads, it starts to mess with that off day.

所以有些人更喜欢保持规律，比如固定在周日休息，连续训练六天。

So others like to just keep it predictably let's say on a Sunday and train six days in a row.

但这样能更好地把相似的肌肉动作归类在一起，我确实更喜欢这种方式，因为如果我要训练拉的动作，至少它们之间存在协同效应。

But that's a better way to maybe group similar muscle actions together, which I think I definitely prefer that because if I'm going to be training, pulling movements, at least there's a synergy between them.

而且我觉得自己当天的目标更明确。

And I feel like I'm looking to achieve one goal that day.

当然，你也可以回到传统的分割训练日，那些方法依然有效。

And then, I mean, quite honestly, you could go back to the bro split days and those still work effectively.

它们过去之所以有效，是有原因的。

There's a reason why they worked in the past.

我认为科学表明，如今有更聪明的方法来安排训练。

I think that science shows that there's smarter ways to do them these days.

你可以回来再次训练相关的肌肉。

You can come back and hit a related muscle.

比如，你可以一天练二头肌，两天后再练背部，再次注意到这些动作之间的协同效应——你的二头肌会再次受到刺激。

So you could do, let's say, biceps on one day and then come back two days later and do back, realizing again, synergy between the exercises there, your biceps are going get restimulated again.

所以你可以想办法让这种安排行得通。

So you could figure out ways to make that work.

但我觉得有效的一点是，这种训练方式往往是人们最喜欢的一种。

But the thing that I think is effective there is that tends to be one of the ones that people like the most.

因为人们可以去训练，获得肌肉泵感，感觉良好，而且几乎完全专注于单一肌群。

Because they can go in, they get their pump, they feel good, it's pretty solely focused on one muscle group.

这就是所谓的兄弟分裂训练法，对吧？

Is that the definition of a bro split, one-

每天训练一个肌群。

One muscle group a day.

是的。

Yeah.

我明白了。

I see.

所以这种训练方式非常侧重于力量和健美，旨在最大化

So it's very much geared towards strength and aesthetics, really maximizing

胸部重量。

chest weight.

可能更偏向于塑形而不是力量，是的。

Probably more aesthetics than strength, yeah.

我想短暂休息一下，感谢我们的赞助商BetterHelp。

I'd like to take a quick break and acknowledge our sponsor, BetterHelp.

BetterHelp提供由持证治疗师进行的完全在线的心理治疗。

BetterHelp offers professional therapy with a licensed therapist carried out entirely online.

我接受心理治疗已经很久了，我可以告诉你，这和健身锻炼很像。

I've been doing therapy for a very long time, and I can tell you that it's a lot like physical workouts.

有时候我想去做，有时候我又不想去做。

There are days when I want to do it, and there are days when I don't want to do it.

但每次完成一次治疗后，我都会感觉更好，并且觉得这段时间花得值。

But when I finish a therapy session, every single time I come away feeling better and knowing that the time was well spent.

通常在治疗结束后，我会获得一些有价值的见解或对正在处理的问题（无论是工作、人际关系、个人生活，还是与自己的关系）有了新的视角。

And typically when I finish therapy, I come away with a valuable insight or new perspective on something I'm working through, whether that's with work, with relationships, in my personal life, or simply in my relationship with myself.

有效的心理治疗带来的好处实在太多了。

There's just so much benefit that comes through effective therapy.

通过BetterHelp，他们让找到能够提供有效治疗益处的专家治疗师变得非常容易。

With BetterHelp, they make it very easy to find an expert therapist who can help provide the benefits that come from effective therapy.

而且它确实有效。

And it works.

BetterHelp的实时治疗课程基于超过170万条客户评价，平均评分为5分中的4.9分。

BetterHelp has an average rating of 4.9 out of five for its live sessions based on over 1,700,000 client reviews.

此外，由于BetterHelp完全在线进行，因此极其节省时间。

Also because BetterHelp is done entirely online, it's extremely time efficient.

无需开车去治疗师的办公室，也不用找停车位等等。

There's no driving to a therapist's office, looking for parking, etcetera.

如果你想尝试BetterHelp，请访问betterhelp.com/huberman，享受首月10%的折扣。

If you'd like to try BetterHelp, go to betterhelp.com/huberman to get 10% off your first month.

再次提醒，网址是betterhelp.com/huberman。

Again, that's betterhelp.com/huberman.

关于有氧训练和力量训练的混合安排。

In terms of the mixing up of cardiovascular training and resistance training.

同一天，还是不同天，哪个应该先做，哪个应该后做？

Same day, different day, which one should come first, which one should come second?

所以，我认为，如果你希望保持一定的有氧运动效果，每周至少进行两次是有必要的。

So again, I think that the bare minimum is probably twice a week in terms of cardiovascular, if you want to have some semblance of cardiovascular conditioning.

但我认为，真正需要更多有氧运动或希望更深入追求的人，通常需要投入更多时间。

But I think most people who actually need it more or want to pursue it more than that are going to need more time to do that.

因此，有氧运动不能仅仅被安排在休息日，或力量训练的休息日。

So at some point it can't just be relegated to a day off or a day off from the weight training workouts.

在某个时候，它必须安排在同一天进行。

So at some point it has to occur on the same day.

在这种情况下，我倾向于把它放在训练的最后，因为你绝对不希望影响力量训练的效果。

And in that case, I just like to put it at the end of the workout because you don't want to in any way compromise the weight training workout.

这些训练的强度非常重要。

The intensity of those workouts is important.

我只喜欢把它放在最后，即使我的努力程度和输出量降低了，但只要它仍然对心脏输出造成需求，从而产生有氧效果，因为那时我已经疲劳了，它依然会对心脏造成负荷。

I just like to put that at the end, realizing that even if my effort level is lower, my output is lower, if it's still placing a demand on my cardiac output to get that conditioning effect, because I'm fatigued, it still has a demand on my cardiac output.

所以它仍然达到了目标，但并没有干扰我提升健身房表现这一主要目标。

So it's still achieving its goal, but it didn't interfere with my main goal of being able to increase my performance in the gym.

至于有氧训练的形式，我见过你做了很多——我必须说，非常令人印象深刻的高强度间歇训练，而不是在跑步机上或外出慢跑三四十分钟。

And in terms of the form of cardiovascular training, I've seen you do a number of, I have to say, very impressive high intensity interval type work rather than on the treadmill or out jogging for thirty, forty five minutes.

是因为你更喜欢高强度、高心率的训练方式吗？

Is that because you prefer higher intensity, higher heart rate type training?

如果我们能在这些训练领域之间实现功能融合，而不是把它们截然分开——比如这是我的力量训练，那是我的有氧训练——而是找到一种将它们结合起来的方法，我一直认为这样更有可能获得更全面的效果。

If we could blend function across these realms and not have such a delineation between, this is my weight training and this is my conditioning, but figure out a way to blend them together, I always think that you've got a better opportunity to get that more well rounded result.

我喜欢把纯粹的有氧训练和一些步法训练混合起来。

And I like to kind of mix up that straight conditioning work and also some of the footwork drills.

我们对加入我们训练计划的人有很高的期望，要求他们做一些步法训练。

We have some high expectations for guys that come into our programs to just do some footwork drills.

比如梯子训练。

Like ladders.

比如梯子训练、直线训练之类的。

Like ladders or line drills or something.

你知道会发生什么吗？

And you know what happens?

人们会感到好奇和感兴趣。

People become intrigued and interested.

哎，我自从高中以来就没玩过这个了。

Like, I haven't tried this since high school.

他们对这种挑战本身产生了兴趣。

And they become interested in just the challenge of it.

当我们几乎被这个挑战吸引时，我们不知不觉地就开始了体能训练。

And then as we become almost distracted by the challenge, we're now finding ourselves conditioning.

我一直认为，这是很重要的一点：有时候你需要先吸引人们，让他们发现他们可能感兴趣的东西。

And I always think that's an important part that sometimes you got to draw people in to show them what they might be interested in.

从结果或效果来看，我觉得当你能将力量训练融入锻炼中时，效果会更好。

And from the output or the effect of it, I just think that when you're able to blend of, still maintain some of that strength training into the exercise.

就像你提到的，假设我在做俯卧撑或者波比跳。

So as you mentioned, let's say I'm doing some kind of a pushup or a burpee.

我的意思是，这其中包含无氧成分，这比单纯走路或慢跑更有帮助。

I mean, there is an anaerobic component to that that is going to be helpful rather than just walking or just jogging.

并不是说这种方式对纯粹的心血管锻炼无效，它是我们几个世纪以来一直使用的方法之一。

Not to say that that isn't an effective means for strict cardiac conditioning, it's one of the ways that we've had for centuries to do it.

但我只是觉得，如果我们能将它们结合起来，就会变得更有趣一些，还能获得一些交叉效益，也不会让训练目标变得如此割裂。

But I just think that if we can blend it, then it becomes maybe a little bit more interesting, and you get some of those crossover benefits, and it doesn't become so segmented in terms of what we're trying to do.

这些年来，我从你这里学到的最重要的一件事是，如果你能收缩肱二头肌，直到它有点疼，几乎像抽筋一样，或者能收缩小腿到明显抽筋、感觉像在微微颤动，这就表明如果你动作正确，你很可能能很好地刺激到那块肌肉。

One of the most important things I learned from you over the years was that if you can flex your bicep to the point where it hurts a little bit, like it almost feels like a cramp or a cramp, or you can flex your calf to the point where it really cramps up a little bit, almost feels like it's nodding up, that's a pretty good indication that you're going to be able to stimulate that muscle well under load if you're doing the movement properly.

对。

Right.

你是怎么想到这种‘抽筋测试’——我称之为‘粗略测试’的？

How did you arrive at this kind of cramp test, the cavalier test, as I'll call it?

从我还是个孩子开始锻炼时，我就想知道到底是什么肌肉在起作用。

During my workouts, even as a young kid, starting out, I wanted to know what was supposed to be doing the work.

一旦你弄清楚了，开始主动寻找这种感觉，比如‘肱二头肌才是应该发力的部位’，那我就会确保真的是肱二头肌在发力，对吧？

Once you do that and you start to seek that out and say, Okay, well, the bicep is what's supposed to be doing the work, then I want to make sure the bicep's doing the work, right?

所以我一直在寻找更好的方法来实现这一点。

So I would seek out ways to make that happen better.

当我能做到这一点时，我能感受到更强的收缩。

And when I was able to do that, I could feel the stronger contraction.

我并不是什么远见卓识的人。

I was no visionary.

我只是觉得，如果我想增长的肌肉能承受更大的压力，那对我会更好。

I just felt like I knew that that was going to be better for me if the muscle I was trying to grow was being stressed more.

当我尝试在不同动作中做到这一点时，我发现，在手臂上抬的弯举姿势中，如果你让我收缩肱二头肌，我能做到；但在集中弯举或绳索弯举中，我就做不到，也无法将这种感觉迁移到这些动作中。

When I was attempting to do this across different exercises, I would notice that what I could do potentially on a curl where my arm is up, where you ask me to flex my bicep, that position, I couldn't do if I was doing a concentration curl, or I couldn't carry over to a cable curl.

但这种情况其实不应该改变，对吧？

And that shouldn't really change, right?

因为肌肉的功能本质上还是一样的。

Because the function is still largely the same.

仍然涉及肘关节屈曲和前臂旋后。

There's still elbow flexion, there's still supination.

为什么我在那个姿势下做不到呢？

Like, why am I not able to do it there?

那时我才意识到，不仅仅是大脑与单一肌肉的连接，而是你在每个动作中的身心连接都很重要。

And that's when it sort of clued into me that your mind muscle connection on not just your mind with one muscle, but on every exercise matters.

而且每个动作之间的连接都不一样。

And it varies from exercise to exercise.

我喜欢用一个词叫‘肌肉感’，这是一种差异，对吧？

There's a term I like to call muscularity, which is a difference, right?

它指的是肌肉的静息张力水平。

It's the level of sort of resting tone in the muscle.

这种张力会显著提升。

That improves dramatically.

如果你能学会更好地激活那块肌肉，它的肌肉感和静息张力就会更强，更有活力。

If you can learn how to just start to engage that muscle better, the muscularity, the resting tone of that muscle is harder, it's more alive.

这一切都源于你能够更好地从神经层面与目标肌肉建立连接。

It's all driven from being able to connect better neurologically with the muscle that you're trying to train.

当你试图实现肌肉肥大，或者我所说的这种肌肉紧张度时，你需要寻找方法让训练感觉更不舒服，对吧？

When you're trying to go and create muscle hypertrophy or even this muscularity that I talk about, you need to seek ways to make it feel more uncomfortable, right?

如果你感觉不到这种不适，那就说明你做错了什么。

If you don't feel the discomfort, then you're doing something wrong.

即使到现在，对于某些肌群，即便我知道自己要锻炼的目标，我依然很难做到这一点。

And I struggle to this day on certain muscle groups to still do that, even knowing what I'm trying to work.

对于某些肌肉，对某些人来说，要做到这一点非常困难。

It's very difficult for some muscles and for certain people to do this on certain muscles.

但正如你所说，练习确实有帮助。

But as you mentioned, practice does help.

你越能持续、有意识地去做你想要做的事情，就越能获得实际的效果。

And the more you become consistent and deliberate with what you're trying to do, the more of a result you actually get.

你如何评估局部的恢复情况，也就是肌肉层面的恢复？

How do you assess recovery at the local level, meaning at the level of the muscles?

我们会谈论酸痛感、力量提升、重复次数增加等等。

So we'll talk about soreness and getting better, stronger, more repetitions, etcetera.

那么在系统层面，也就是神经系统的层面。

And then at the systemic level, the level of the nervous system.

不同的肌肉恢复速度不同。

Different muscles recover at different rates.

你的二头肌可能可以每天训练，第二天、再第二天都可以。

You might have a bicep that's able to be trained that can be trained again the next day, and then the next day.

然后可能之后你需要休息一天。

And then maybe you need a day off after that.

这肯定会因人而异，也会因人体内不同肌肉在不同时间而变化，正如你所说，因为系统性恢复无论如何都会影响所有这些肌肉。

That can vary from person to person for sure, and it can vary from muscle to muscle in that person over the course of time, as you mentioned, because the systemic recovery is going to impact all those muscles anyway.

但假设你整体正在恢复，每块肌肉本身都会有其自身的恢复速率。

But let's say you're systemically recovering, every muscle itself is going to have a recovery rate.

我认为，将肌肉酸痛作为判断依据，是我们目前在局部层面为数不多的工具之一。

And I think that using muscle soreness as a guideline for that is one of the only tools we have in terms of the local level.

这是大多数人能够理解、轻松识别并以此作为指导的唯一方式。

That's the one that most people can relate to and easily identify and then use that as a guideline.

如果你在非常酸痛的时候训练，这大概不是一个好主意。

And if you're training when you're really sore, it's probably not a great idea.

但从系统性恢复的角度来看，握力与表现和恢复密切相关。

But as far as the systemic recovery, grip strength is very much tied to performance and recovery.

当我还在大都会队时，我们经常在春训期间测量握力作为基线数据。

And when I was at the Mets, we used to actually take grip strength measurements as a baseline in spring training all the time.

当然，棒球运动员要握棒，投手要握球。

Now obviously, a baseball player, you're gripping a bat, you pitcher, you're gripping a ball.

拥有良好的握力很重要。

Having good grip strength is important.

因此，如果我们发现某人的握力很弱，这就会成为训练计划中一个很好的重点训练项目。

So if we've noticed somebody had a very weak grip, it's just a good focal point of a specialized training component for the program.

你每天都和这些球员做这个吗？

Do do this every day with those guys?

不。

No.

在春训期间，我们会进行一次基础入门测量，然后在整个赛季中每隔两到三周再测量一次。

In spring training, we do sort of a baseline entry level measurement, and then we would measure it throughout the season, maybe once every two weeks or three weeks.

这样做的目的是监测恢复情况。

And the idea there was to measure the recovery.

我们发现，使用那种老式的浴室秤，通过双手挤压秤体，就能很好地观察到你能产生多大的输出。

We have found that with one of those scales, those old fashioned bathroom scales, it's a great tool for just squeezing the scale with your hands and seeing what type of output you could get.

想象一下你上次生病的时候，或者下次早上醒来时，不妨试试看。

Imagine the last time you were sick or that when you or just try this, you know, the next time you wake up in the morning.

早上刚醒的时候，你还会昏昏沉沉的。

When you first wake up in the morning, you're still groggy.

试着握紧你的手。

Try to squeeze your hand.

尽全力攥紧拳头。

Try to make a fist as hard as you can.

你会坐在那儿对自己拳头生气，因为它无法像你预期的那样用力收缩。

You're to sit there angry at your fist because it won't contract as hard as you know it can.

你无法仅仅凭意愿产生输出。

You don't have the ability to just create the output.

这是因为在这种状态下，你仍然昏昏欲睡，仍然感到疲劳。

And that is because in that state, you're still sleepy, you're still fatigued.

此时你甚至还没有完全清醒。

You're not even awake at the whole level at this point.

所以当你每天持续测量时，就能很好地了解自己的状态。

So when you start to measure that on a daily basis, you can get a pretty good sense of where you're at.

我认为，当人们发现自己的握力下降了10%甚至更多时，真的应该那天不去健身房，因为即使那天是练腿的日子，你也很难从中获得多少益处。

And I think when people start to see a drop off of 10% or so, or even greater of their grip output, you really should skip the gym that day, because I don't think there's much you're going to do there that's going to be that beneficial, even if it is the day to train legs or whatever day it is.

当然，也有更精密的工具，比如物理治疗师用的设备。

I mean, there certainly are more sophisticated tools too, a PT.

我们有手握力测力计，可以分别测量每侧的数据，但这种设备价格不菲。

We have a hand grip dynamometers, and measure we one side at a time, but that comes at a cost.

这些设备相当昂贵。

Those are pretty expensive devices.

但如果你是一名运动员，花203100美元购买这样一个设备绝对是物有所值的投资。

But if it's, listen, if you're an athlete, the $203,100 bucks it costs to have one of those would be well worth the added investment.

我想花一点时间感谢我们的赞助商Helix Sleep。

I'd like to take a quick break and acknowledge our sponsor Helix Sleep.

Helix Sleep生产根据您的独特睡眠需求定制的床垫和枕头。

Helix Sleep makes mattresses and pillows that are customized to your unique sleep needs.

我之前在这档播客以及其他节目中多次提到，获得良好的夜间睡眠是心理健康、身体健康和表现的基础。

Now I've spoken many times before on this and on other podcasts about the fact that getting a great night's sleep is the foundation of mental health, physical health, and performance.

当我们不能持续获得优质睡眠时，一切都会受到影响。

When we aren't getting great sleep on a consistent basis, everything suffers.

而当我们睡眠充足且质量良好时，我们的心理健康、身体健康以及在所有领域的表现都会显著提升。

And when we are sleeping well and enough, our mental health, physical health and performance in all endeavors improve markedly.

您所使用的床垫对每晚的睡眠质量有着巨大影响。

Now the mattress you sleep on makes a huge difference in the quality of sleep that you get each night.

床垫的软硬程度都会影响您的舒适度，必须根据您的个人睡眠需求进行定制。

How soft it is or how firm it is all play into your comfort and need to be tailored to your unique sleep needs.

如果你访问Helix网站，可以完成一个简短的两分钟问卷，他们会问你一些问题，比如你是仰卧、侧卧还是俯卧睡觉？

If you go to the Helix website, you can take a brief two minute quiz and it will ask you questions such as, do you sleep on your back, your side or your stomach?

也许你知道，也许你不知道。

Maybe you know, maybe you don't.

你晚上容易觉得热还是冷？

Do you tend to run hot or cold during the night?

类似这样的问题。

Things of that sort.

你回答这些问题后，Helix会为你匹配最合适的床垫。

You answer those questions and Helix will match you to the ideal mattress for you.

对我来说，结果是DUSK床垫，D-U-S-K。

For me, that turned out to be the DUSK, D U S K mattress.

我已经睡了四年多的DUSK床垫，这绝对是我在睡眠上体验过的最好的一次。

I've been sleeping on a DUSK mattress for more than four years now, and it's been far and away the best sleep that I've ever had.

如果你想尝试Helix，可以访问helixsleep.com/huberman，完成那两分钟的睡眠问卷，Helix会为你匹配一款量身定制的床垫。

If you'd like to try Helix, you can go to helixsleep.com/huberman, take that two minute sleep quiz and Helix will match you to a mattress that's customized for you.

目前，Helix 正在对其全站商品提供最高达 27% 的折扣。

Right now, Helix is giving up to 27% off their entire site.

Helix 还与 TruMed 合作，允许您使用 HSA 或 FSA 资金购买 Helix 获奖的床垫。

Helix has also teamed up with TruMed, which allows you to use your HSA, FSA dollars to shop Helix's award winning mattresses.

再次提醒，访问 helixsleep.com/huberman 可享受最高 27% 的折扣。

Again, that's helixsleep.com/huberman to get up to 27% off.

针对特定效果，什么时候拉伸效果最好？

When's the best time to stretch for particular types of results?

也许您可以定义一下不同类型的拉伸方式。

And maybe you could define some of the different types

拉伸一般分为两种基本形式：主动拉伸和被动拉伸。

of stretching.

被动拉伸的目标是增加肌肉的柔韧性。

In general, the two basic forms of stretching are active stretching and passive stretching.

而主动拉伸则是通过肌肉自身的收缩来实现拉伸效果。

And your passive stretching is done with the goal of trying to create an increase in the flexibility of the muscle.

所以，你并不是真正地拉长肌肉，而是降低了肌肉对维持某种柔韧度的抗拒感。

So whether you're actually increasing the length of that muscle, more so what you're doing is decreasing the resistance of that muscle to want to stay at a certain level of flexibility.

当我们能够松开这些‘刹车’，让肌肉允许我们获得更大的活动范围时，我们本质上就在提高柔韧性，而无需真正增加肌肉的长度。

When we can sort of take the brakes off and allow that muscle to allow us more range of motion, we're inherently increasing flexibility without necessarily having to increase the length of that muscle.

这种拉伸通常应在远离锻炼的时间进行，因为做完之后身体需要一段重新校准的时间——因为你打乱了肌肉的长度-张力关系，这会导致你无法再依赖那些我之前提到过的、储存在大脑中的运动记忆模式，比如‘这就是我挥高尔夫球杆的姿势’。而现在，由于之前的拉伸增加了柔韧性和活动范围，你可能需要打一两个甚至三个洞才能重新匹配回来。

That is usually done at a time far away from your workout because there is a period of recalibration that is needed after doing this because you're disrupting the length tension relationship of the muscle that causes you to not necessarily be able to rely on these, I've talked about before, stored motor engrams in your mind in terms of, this is the pattern for how I swing a golf club, And now introducing a little bit of flexibility or added flexibility or range because of the stretching I did before, it takes maybe a hole or two or three to match up again.

哦，原来他想做的是这个，我又想起那个高尔夫挥杆的动作了。

Oh, this is what he's trying to do, golf swing thing that I remembered again.

这并不是要记住每一个细节，比如‘我必须把右腕向后弯10度，然后弯曲手肘’——你的身体会储存这些运动模式以提高效率。

It's not remembering that every component, like I have to bend my right wrist back 10 degrees, and then I have to bend my elbow and I have to Your body stores these patterns for motor efficiency.

当我要把储存的旧模式与因活动范围增大而产生的新感觉对齐时，就可能影响表现。

And when I have to start matching up that stored pattern with what's feeling new because of the increased range, I can impair performance.

而且，即使在健身房训练中，比如你在做第一组、第二组、第三组时，这种影响可能没那么大，因为我可以多做几组来弥补。

And again, it could happen even in a gym workout where you're talking about your first, second set, third set, maybe where the repercussions aren't as big because I'll just do a few extra sets.

但在竞技表现中，如果你在PGA巡回赛的前三轮就搞砸了，打出了高于标准杆6杆的成绩，那你基本就出局了。

But in performance, if you screw up your first three rounds, you plan on a PGA tour and you shoot, you're six over after three, you're done.

因此，正如我提到的，我们会把这种做法安排在一天结束时，以免影响表现，甚至可能带来额外的好处——在身体倾向于愈合并缩短（而非变长）的时候，创造一种长度增加或阻力减小的感觉。

So we relegate that, as I mentioned, sort of towards the end of the day when it's not going to impact performance, but even maybe have the additional benefit of creating the feeling of length or the increase or decrease in resistance to this length at a time when I know my body is going to try to tend to heal and heal shorter, never longer, but heal shorter.

所以，如果我能引入一些额外的长度或降低对这种长度的阻力，那就是更适合这样做的时机。

So if I can introduce a little bit of that extra length or decreased resistance to that length, it's a better time to do it.

因此，我认为这有助于更好地恢复。

So I think it promotes a better recovery.

我对‘愈合时变短’这个概念很感兴趣。

I'm intrigued by this concept of heal shorter.

是的。

Yeah.

所以，愈合和恢复过程的一部分意味着肌肉会缩短。

So part of the healing and recovery process means a shortening of the muscles.

这发生在睡眠期间。

This is the up in sleep.

你能稍微详细解释一下吗？

Could you elaborate just a bit on that?

基本上，研究表明，当白天进行力量训练后的肌肉修复过程发生时，修复后的肌肉通常会略微变短，而不是变长。

Basically, what's been shown is that when the repair process, muscular repair from, let's say, strength training during the day, the repair process usually results in a muscle that is slightly shorter rather than increased in length.

肌肉倾向于逐步收缩，逐渐进入更短的状态。

Muscles prefer to sort of ratchet their way down into that contraction.

所以当你睡觉时，身体倾向于偏向缩短而非延长，而实际上我们并不希望如此。

So when you're sleeping, it tends to on the side of shorter rather than longer when ideally we don't really want that.

我们希望尽可能保持肌肉的长度，因为更长的肌肉实际上能提供更大的杠杆作用。

We want to maintain as much of that length because with more length, we actually have more leverage.

因此，这仅仅是明智地选择在一天中更合适的时间进行拉伸。

So again, it's just making it a conscious choice to do it at a time of the day that makes a little bit more sense.

动态拉伸的目的并不是为了增加肌肉的潜在长度，正如你所说，而是为了提升肌肉的运动准备状态。

Dynamic stretching is really not done for that purpose of trying to create any type of increasing the potential length, as you said, of the muscle, but more so the readiness of the muscle to perform.

通过更动态的方式探索动作范围的极限，而不是长时间停留在末端而破坏长度与张力的关系，只是轻轻触碰这些极限，这样当你再次活动时，会感觉更松快、更有准备。

And increasing, exploring the ends of that range of motion in a more dynamic way, so you're not hanging out there and disrupting that length tension relationship, but just sort of touching the ends of those barriers so that when you feel movement again, it feels looser, it feels more ready.

同时，当然也伴随着热身、血流增加，以及一般热身带来的所有益处。

And obviously, at the same time, warming up, blood flow, all the benefits we get from just warming up in general.

所以这是一系列你可能已经看过很多次的动作，比如摆腿、后踢腿和弓步走。

So that's a series you've probably seen a bunch of times, but leg swings and butt kicks and walking lunges.

这些是人们在训练前会做的练习，既能刺激神经系统，也有助于整体热身，因为能促进血液循环。

And those are the drills that people will do prior to training that are both excitatory in terms of just the nervous system, but also helpful for just the general warm up the body because the blood flow.

但从肌肉准备的角度来看，既要探索更大的活动范围，又不能影响表现。

But from a muscle readiness standpoint, not impairing the performance while at the same exploring the increased ranges.

当我与安东尼奥·布朗合作时，我记得他会花二十到三十分钟做所有动态训练。

When I was working with Antonio Brown, I remember he would spend twenty minutes, thirty minutes on all dynamic work.

我从未见过有人在动态训练上花这么长时间，但他表示，如果不做大量这类动作，他就感觉不对劲，也提不起劲来。

And I've never seen anybody spend that long on their dynamic work, but he said he just didn't feel right and ready to go unless he did a lot of that.

我的意思是，他的动态拉伸流程会是

And I mean, his dynamic stretching routine would be

大多数人的一次完整训练。

a workout for most everybody.

我想花点时间讨论一个动作，因为我认为，正是从你这里了解到这个警示，才让我三十年来保持稳定训练而没有重大伤病——希望如此——那就是直立划船。

There's one exercise and one particular motion that I'd like to discuss for a moment, because I believe that learning about this cautionary note from you is one of the reasons that I've maintained steady training for thirty years with no major injury, knock on wood, and that's the upright row.

我从你那里了解到，高位下拉会损害我们肩关节的某些重要机制，实际上在某些情况下可能是一种危险的动作。

I learned from you that the upright row compromises some important aspects of our shoulder mechanics and can be actually sort of a dangerous movement in some ways.

因此，基于这些建议，我现在一直特别注重保持肩关节的外旋。

But so I've always made it a point now on the basis of this advice to really strive for external rotation.

请给我们讲讲内旋和外旋，为什么这不仅对力量训练很重要，对姿势和身体力学也同样关键，避免让自己看起来像一根融化的蜡烛或部分融化的蜡烛那样。

Please tell us about internal external rotation, why this is so important, not just for weight training, but in terms of posture and mechanics and not looking like a melted candle or partially The melted

肩关节是人体活动范围最大的关节，但同时也是稳定性最差的，对吧？

shoulder has the most mobility in the body of any joint, but it's also got the least stability, right?

活动度和稳定性之间总是存在这种权衡。

There's always that trade off of mobility and stability.

你的稳定性主要依赖于某些肌群。

So your stability comes from certain muscle groups.

唯一真正负责肩关节外旋的肌群就是旋转袖肌群，明白吗？

One of the ones that The only muscle group that actually externally rotates the shoulder is going be the rotator cuff, okay?

如果你不专门通过外旋动作来训练，你就没有在锻炼这个功能。

And unless you are devoted to training through external rotation and exercises that are going to externally rotate the shoulder, you're not training that function.

在日常生活中，尤其是那些不锻炼的人，我们很容易从未经历任何可能有助于对抗自然发生且自由进行的内旋的有益压力。

And it's so easy for us in everyday life, especially those that aren't training, to not ever really undergo any of those stresses that could be beneficial to counteracting what happens freely and naturally, which is internal rotation.

因此，当你思考由自然和我们的生活方式所造成的不平衡时，内旋远远超过外旋。

So when you think about the imbalance created just by nature and how we live our lives, internal rotation far, far, far outweighs external rotation.

所以你需要解决这个问题。

So you need to address it.

而你需要解决它的原因是，如果你想保持肩关节的长期健康，就必须使肩关节的生物力学恢复正常。

And the reason why you need to address it is because you need to normalize those biomechanics of the shoulder if you want their long term health.

肩关节的功能之一是将手臂举过头顶。

And one of the functions of the shoulder is to raise our arm up over our head.

如果我们从内旋的位置抬起手臂，就会更有可能在关节内部产生压力。

And if we do that from an internally rotated position, we're going to have a higher likelihood of creating stress inside that joint.

为了获得正常的生物力学并最大限度地释放关节内部的空间，你在抬起手臂时需要进行外旋。

In order to get normal mechanics and free up the joint maximally inside, you need to externally rotate as you raise the arm up.

如果你的肌肉没有激活，或者它们的力量不如导致内旋的倾向那么强，那么每次这样做时你都会面临风险。

So if your muscles aren't firing and they're not necessarily as strong as the internal rotation bias that pulls them in, you're asking for trouble every time you do that.

这个动作实际上是让你处于抬升和内旋的状态。

Well, this exercise is literally putting you in elevation and internal rotation.

如果你走进一家理疗诊所，有人告诉你‘我觉得他有撞击综合征’，你会诊断他吗？

And if you were to walk into a PT office and someone said, I think he's got impingement, will you diagnose him?

有一个测试叫做霍金斯-肯尼迪测试。

There's a test called a Hawkins Kennedy test.

我会让你处于这个姿势——虽然我们现在在播客里看不到彼此，但我把你放在这个位置：我的手托住你的手臂抬高，手掌几乎在下巴下方，然后向下施压，以制造肩关节的内旋。

And I would put you in the position, I know we're not visible at this point through the podcast, but I'll put you in this position here where I have your arm elevated and your hand pretty much under your chin, pushing downward on that to create that internal shoulder rotation.

这几乎就是我们做直立划船时手臂持杠铃的姿势。

Pretty much the exact position that we're in when we're holding a bar in an upright row.

有些人会说：‘那就别举那么高就行了。’

Some will say, Well, just don't go so high.

只举到胸部高度，但你仍然处于内旋位置。

Go only up to the level of the chest, but you're still in this internally rotated position.

让我最反感的是，这个动作其实有替代方案。

The thing that I think frustrates me the most about the exercise is that I have an alternative.

而这个替代动作通过改善动作的生物力学来达到同样的肌肉增长效果，只是让双手高于肘部。

And the alternative does the same thing in terms of helping the muscles grow by simply fixing the biomechanics of the exercise, but just allowing the hands to go higher than the elbows.

所以，不是让肘部高于手部（这会导致内旋），而是让肘部低于手部，手部位置更高，这样我就处于外旋状态。

So instead of the elbows being higher than the hand, which drives you into internal rotation, if the elbow is lower than the hand, the hand being higher here, I'm in external rotation.

我可以做一种叫做高位划船的动作，同样能实现手臂的外展，同样能锻炼肩部、三角肌和斜方肌，而无需承受高位划船这种别扭动作带来的压力。

And I could do something called a high pull and still get the same abduction of the arm and still get the same benefits of the shoulders, the delts, and the traps without having to undergo any of the stresses that would come from the somewhat awkward movement of an upright row.

人们会争辩说，他们就是这样练了三十年，从未受伤。

And people will argue, this is the way they argue that, I've done this for thirty years and I've never hurt myself.

我总是说，迟早会。

And I always say, yet.

迟早会。

Yet.

听好了，目标是永远不要受伤。

Like, Listen, the goal is to not hurt yourself ever.

即使你，这有点像冠军赛。

Even if you, it's sort of like the championship game.

你可能会打出职业生涯中最精彩的一场比赛，但如果你输了，你就是输了。

You might play the game of your life, but if you lose, you lost.

当你进入纪录册的末尾时，你依然还是输了。

And when you get into the end of the record books, you're still lost.

所以，即使你打出了职业生涯中最精彩的一场比赛，你还是输了。

So even if you had the game of your life, you lost.

我不在乎你做了三十年都没疼，你依然在做，而且没疼。

I don't care if you do it for thirty years, no pain, you're still doing it and there's no pain.

我给你提供了一个选择，能让你获得同样的锻炼效果。

I'm giving you an option that's going to give you the same results in the exercise that you're seeking.

这就是你做这项锻炼的目的——在不带来不良后果的前提下达成目标。

That's why you're doing the exercise without the possibility of having the bad outcome come from it.

身体就像一面镜像。

The body is like a mirror image.

髋关节就像肩膀，对吧？

The hip is like the shoulder, right?

脚踝就像手腕。

The ankle is the wrist.

脚就像手。

The foot is the hand.

膝盖就像肘部，它们都是铰链关节。

The knee is the elbow, they're two hinge joints.

它们的功能就是这样。

They function that way.

至于肩膀，你拥有因高度灵活而带来的活动自由，但稳定性却不足。

Well, with the shoulder, you've got that mobility that comes from having all that freedom of motion, but the stability is lacking.

髋关节也是同样的道理，你有灵活性，但如果你不通过训练所有髋部肌肉来充分稳定它，不加强髋部外旋力量，就会出现问题。

Well, the same thing with the hip, like you've got mobility, but if you don't fully stabilize it by training all of the muscles of the hip, and if you don't strengthen the external rotation of the hip, then you're going to have issues.

从生物力学上讲，它们的工作方式是一样的。

It's that biomechanically going to work the same way.

如果你把身体看作一系列在不同层面以不同张力拉扯的带子，你就会因为某个薄弱区域与某个过度紧张区域之间的张力平衡，而被拉向某一方向。

If you think of the body as a series of bands pulling in different directions at different levels of tension, you're being pulled into one direction or the other just by the balance of tension from one weak area to one dominantly tight area.

你需要确保能够平衡这些因素，以减少身体出现的适应性和代偿性变化。

And you need to make sure that you can sort of balance this out in order to eliminate some of the adaptations and compensations that happen.

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If you're a regular listener of the Huberman Lab Podcast, you've no doubt heard me talk about the vitamin mineral probiotic drink AG1.

如果你还在犹豫要不要尝试，现在正是绝佳的时机。

And if you've been on the fence about it, now's an awesome time to give it a try.

在未来几周内，AG1将为你首次订阅赠送一套完整的补充剂礼包。

For the next few weeks, AG1 is giving away a full supplement package with your first subscription to AG1.

他们将免费赠送一瓶维生素D3K2、一瓶Omega-3鱼油胶囊，以及全新睡眠配方AGZ的试用装——顺便说一句，这现在是我唯一服用的睡眠补充剂。

They're giving away a free bottle of vitamin D3K2, a bottle of omega-three fish oil capsules, and a sample pack of the new sleep formula AGZ, which by the way is now the only sleep supplement I take.

效果太棒了，我服用AGZ后的睡眠质量好得不可思议。

It's fantastic, my sleep on AGZ is out of this world good.

AGZ是一种饮品，因此无需服用大量药片。

AGZ is a drink, so it eliminates the need to take a lot of pills.

味道非常好。

It tastes great.

就像我说的，它让我睡得非常好，醒来比以往任何时候都更精神焕发。

And like I said, it has me sleeping incredibly well, waking up more refreshed than ever.

我非常喜欢它。

I absolutely love it.

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Again, this is a limited time offer, so make sure to go to drinkag1.com/huberman to get started today.

我从你的内容中学到的一个绝佳技巧，已经帮助了无数人，那就是我过去有时会把重量放在手指尖上，而不是放在手掌肉厚的部分，结果导致了肘部疼痛。

One of the great tools that I picked up from your content, has benefited, I know a huge number of people is, I think I used to hold weights sometimes in the tips of my fingers as opposed to in the meat of the palm of my and I had elbow pain.

后来我发现，在做引体向上或二头肌训练的最后阶段，我会让重量或杠铃滑向指尖。

Turns out toward the end of my pull ups or my bicep work, I was letting the weight or the bar drift into my fingertips.

是的。

Yeah.

而仅仅通过调整，确保我的指节稳固地在杠铃上方，或者让重量真正落在手掌肉厚的部分，就完全缓解了这个问题，正如你所指出的，也许你可以跟我们解释一下原因。

And the mere shift to making sure that my knuckles were well over the bar or that the weight was really in the meat of my palms has completely ameliorated that for reasons that you point out, and maybe you could just share with us why that is.

当你握住杠铃时，无论是做弯举还是其他动作——这主要适用于拉力动作，因为杠铃容易从手中滑落，不像推力动作那样，比如卧推，你是把手掌推入杠铃。

When you grip a bar, whether it be through a curl or whether it be And this is mostly pulling exercises because the tendency for the bar is going to be to fall out of your hand, not like with a pushing exercise where it's kind of, you're pushing your hand into the bar, so on a bench press, say.

由于重力作用或手部握力疲劳，杠铃可能会逐渐向手指远端滑动，也就是我们手上的最后几个指节处。

That bar can drift just by gravity doing its thing or fatigue of the hand grip strength can start to drift further away towards the distal digits, right, through last couple knuckles that we have on our hands.

虽然我们的手还能勉强握住，但这些肌肉并不适合承受这种类型的负荷。

Though our hand can still hold it there, the muscles are not equipped to handle those types of loads.

这种现象甚至可能从40磅、30磅，甚至对某些人来说25磅的哑铃重量就开始出现，具体取决于他们的整体力量水平。

And it could start at dumbbell weight, 40 pounds, 30 pounds, even 25 pounds for some, depending upon their overall strength levels.

但当你将这种握法应用到引体向上这样的自重训练时，由于重力作用，杠铃自然会向指尖方向下滑。

But then when you start to apply it to something like your body weight with a chin up, right, because that's natural for the bar to somewhat kind of float down towards your fingertips.

这种所谓的‘假握’或‘钩握’实际上会让动作更容易完成，因为你不会激活前臂肌肉参与动作。

And it actually is a little bit easier to perform the exercise with that sort of false grip, little hook grip at the end because you're not going to engage the forearms into the exercise.

你不会开始向下拉。

You're not going to start pulling down.

但与此同时，如果你的这些肌肉较弱，这种握法或许能帮助你更好地完成动作，让背部更充分地参与。

But at the same time, while it could help you to perform them better by getting the back more activated, if you have weakness in these muscles.

但这并不是每个人都会遇到的问题。

Because it's not a thing that happens to everybody.

这并不是那种每个人都会遇到的直立式公路训练问题。

It's not one of those upright road type things where I think this is happening to everybody.

这种情况只发生在那些这些肌肉本身存在弱点的人身上。

This is happening to people that have these inherent weaknesses in these muscles.

你可能没有长期足够地用掌心部分进行抓握训练，但这种习惯开始给那些无法承受这种压力的肌肉带来负担。

You or haven't done enough of the gripping in the meat of the hand for long enough, but it starts to put that stress on these muscles that are ill equipped to handle this.

尤其是第四根手指，它属于我们所说的指浅屈肌（FDS），这种负荷对它来说实在太大了。

And it starts to, particularly on that fourth finger, which is part of the muscle we call the FDS, the flexor digitorum, that is just too much for it to handle.

这种疼痛会一直延伸到内侧肘部，正好在你感觉像有人用刀刺进内侧肘部的那个位置。

And that comes all the way down and meets right at the medial elbow, right on that spot that you can say feels like someone's knifing you right in that medial elbow.

内侧上髁炎，也就是人们常说的高尔夫球肘，是我们在健身房中经常遇到的问题。

And and medial epicondylitis, or they call it golfer's elbow, is something that a lot of us deal with in the gym.

这是人们在健身房中最常见的炎症之一，所有问题都源于哑铃、杠铃或引体向上杆上手部姿势的长期不当。

It's one of the most common inflammatory conditions people get from the gym, and it all comes from this positioning of the dumbbell or barbell or hand on a pull up bar over time.

所以最简单的方法就是握得更深一些，这样你可以更多地利用手掌的杠杆作用来包裹住杠铃或哑铃，而不是将压力集中在最末端的指节上，因为那里正是FDS肌肉承受最大拉力的地方。

So the easiest thing to do is just grip deeper so that what you're doing is you're using more leverage from the palm to encapsulate the bar or the dumbbell or whatever, and you're not putting that pressure really distally right on that last digit because that's where that FDS muscle is most strained.

所以你几乎完全消除了这个问题。

So you're just almost eliminating that from the equation.

这是一种负荷很容易超过其承受能力的运动，也许它只能承受30磅的重量。

And it's one of those exercises that the load can exceed its capacity pretty quickly, that maybe it's only capable of handling 30 pounds.

当你做引体向上时，如果手滑得太靠外，假设你体重200磅，那么一只手臂可能承受100磅，另一只手臂也承受100磅——这当然是简化计算，因为其他肌肉会分担一部分力，但即便如此，一只手臂承受100磅，肘部承受100磅，而这块肌肉只能应付30磅，根本不需要多少次重复就会拉伤。

And then when you're doing a chin up and it goes and it drifts so far, it's now, let's say you're a two hundred pound guy, you've got, let's say 100 pounds through one arm and 100 pounds, this is simplified math that obviously is offset by other muscles, but a 100 pounds to one arm, a 100 pounds to the elbow, a 100 pounds off of a muscle that can handle 30, it's not going to take many repetitions to strain it.

你可能会在一组结束时感到不适，或者至少在训练结束后，或者第二天早上醒来时，会感受到明显的刺痛。

And you're going to feel that maybe by the time that sets over, or certainly by the time that workout's over or the next day you wake up and you've got that notable stabbing pain.

每当有人感到这种疼痛时，最好的做法是回溯一下：我之前做了哪些拉拽类动作？哪些动作中握杆位置太靠手指端，远离了手掌肉厚的部分？然后想办法把握姿改得更深一些。

Whenever someone feels that, the best thing would be to determine, okay, what exercises were I doing that were pulling and where the bar could have drifted deeper further from the meat of my palm into my fingers and figure out a way to deepen that grip.

不过，一旦出现这种情况，对于大多数这类炎症问题，最好的办法就是暂时停止所有相关训练。

When that happens though, the best thing to do with most of these inflammatory conditions is not do any of that stuff for a little while.

你可以选择很多其他替代动作，既能锻炼相似的肌肉，甚至相同的动作模式，又不会造成这种压力。

There's so many other options that you can do that will train similar muscles or even the same motion and not cause that stress.

比如说，做绳索弯举就比引体向上更容易控制，因为你可以通过调节配重片来精确控制重量，而不是像引体向上那样完全依赖自身体重。

So, I mean, a cable curl would be much easier to do that on than, let's say, a chin up where you don't have the control over the weight like you do by moving a pin on a stack.

我确实有

I do have

关于记录精确性的问题。

a question about precision of record keeping.

你有训练日志吗？

Do you keep a training journal?

你建议人们保持训练日志吗？

Do you recommend people keep training journals?

我认为任何你能做的

I think that anything you can do

都能提升你对自身表现的觉察，并为自己设定一些客观目标。

to increase your awareness of your performance, and also give yourself some objective goal.

当我们有明确的目标时，实现它就容易得多。

Whenever we have an objective goal, it's a lot easier to actually obtain it.

当你只是去追求泵感，只是根据当天的感觉去举重时，你必须在训练的其他所有方面都极其自律，才能让这种方式有效。

When you're just there to get a pump and you're just there to lift how you feel that day, you have to be incredibly disciplined in all other aspects of your workout in order to make that effective.

任何能提升你对此的认知并让你保持正轨的事情，我都完全赞同。

Anything you can do to increase your awareness of it and keep you on track with that is like I'm endorsing fully.

也许我们可以谈谈营养方面的原则。

Maybe we could talk about principles around nutrition.

哪些方法

What tends

通常有效，哪些通常无效？

to work, what tends not to work?

那么我们应该如何看待营养问题呢？

And how should we think about nutrition?

我的做法是，我一直以来都是偏向低糖、低脂肪的饮食方式。

My approach is like, I've always been sort of a low sugar, lower fat guy.

我认为，这确实是实现整体大局的最佳方法。

That is the best approach for, I believe, again, in my opinion, personally, for the overall big picture.

因为虽然人们可能会采取排他性的营养策略，比如减少碳水化合物摄入或只摄入脂肪和蛋白质——当然我并不是说这些方法对你无效。

Because though the people can take exclusionary approaches to nutrition and taking carbs out or eating only fats and proteins or again, I'm not saying it doesn't work for you.