如何增强力量、肌肉体积与耐力 | 安迪·加尔平博士

事实上，这方面的科学研究已经相当明确了。

In fact, the science is fairly clear on this one.

力量增长和肌肉肥大通常在更大的活动范围内训练时效果更好。

Strength development, as well as hypertrophy is generally enhanced with a larger range of motion of training.

关于其中的机制，我们也有了一些基本的理解。

And the mechanisms are like somewhat understood on that.

不过话说回来，如果你做动作时不得不让身体处于糟糕的姿势，比如腰部或脊柱，那就得小心了。

So that being said, if you have to get into say a bad position with your, say low back, the spine is a very good one.

一般来说，脊柱应该保持中立位，这是我们的标准说法。

In general, the spine should stay very neutral is what we call it.

也就是说，不要前屈，也不要后伸，尤其是腰椎部分。

So no flexion, no extension, especially in the lumbar region.

比如做硬拉时，如果你为了完成膝盖的全幅度运动而不得不扭曲背部，那绝对不可取。

So if you're doing say a deadlift, and in order to take your knee through a full range of motion, a deadlift, you have to compromise your back position, that's no bueno.

当然，这些注意事项很重要——总之，永远确保动作姿势正确。

So caveats there aside, don't kill me, like in good positions always.

更重要的是，别把自己练伤了。

And don't kill yourselves, more importantly.

之所以重要，是因为在安排力量训练时，我首先要考虑动作选择。

So why that matters is if we walk through strength, the very first thing I'm going go through is the exercise selection.

选一个尽可能涵盖完整活动范围、不会让你受伤、同时能让你保持良好颈部和下背部姿势的动作——让你感觉舒服、有力，而不是一做就慌：‘天啊，你要是从没练过抓举，却直接让你用75%的重量做最大尝试，那简直是胡来。’

So let's choose an exercise which ideally has a full range of motion, or close to it, that doesn't induce injury for you, that you can still maintain good neck and low back and position and everything else, you feel comfortable with, so you can feel strong, but you don't feel like, oh my gosh, if you've never snatched before, having you do a snatch for a maximum, even, you know, 75%, like it's a terrible idea.

你根本不会觉得有把握，我宁可让你先用器械做卧推。

You're not going to feel confident it's going to be a train I would rather put you on a machine bench press.

这样你就能感到稳定、安全，专心发挥你的力量。

So you can go, I feel stable, I feel safe here, and I could just express my strength.

总的来说，动作选择要尽量包含完整活动范围。

So exercise choice in general, full range of motion.

还要注意不同肌群训练的平衡。

And you want to kind of balance between the movement areas.

这个动作属于上肢推类动作。

So this is an upper body press.

这就是远离身体的推的动作，比如卧推之类的。

So this is pushing away from you, bench press, things like that.

上身拉的动作，就是把器械拉向自己，比如俯身划船、引体向上。

Upper body pull, pulling an implement towards you, bent row, pull up.

推的动作既要包括水平方向的，也要包括垂直方向的。

The pressing should be horizontal, so perpendicular to your body, as well as vertical.

这就是把重量举过头顶，或者推离身体的动作。

So this is lifting a weight over top of your head, lifting a weight away from you.

拉的动作则是水平拉向自己，或者垂直向下拉，比如引体向上这类动作。

The pull version is pulling horizontally to you and pulling vertically down, pull up, things like that.

下肢的动作，我们通常称之为铰链动作。

From the lower body, we typically call these hinges.

这有点像一种肌肉分类的小习惯，没人会笑，但像我们这样的人，会把动作分成推和拉，对吧？

It's sort of a funny muscle thing that no one's going to laugh at, but like maybe me and you here, is we'll categorize muscles as, or movements exercises as pushes and pulls, right?

比如深蹲，通常算作推，因为你是在推离地面。

So like a squat tends to be a push, because you're pushing away the ground.

硬拉是一种拉的动作，因为你是在把重量拉向自己。

A deadlift is a pull, because you're pulling the implement up to you.

但事实上，每一个动作本质上都只是拉。

But in reality, every single exercise is only ever a pull.

因为肌肉本身并不能推东西。

Because muscle doesn't push things away.

肌肉只能收缩，从而拉动自身。

Muscle can only contract and pull on itself.

这又是一个特别专业的观点，大多数人听了都会说：对啊！

And so again, super nerdy thing that like most people are like, Yeah!

但每个人都会觉得：这说法也太扯了吧。

And everyone's like, That's so dumb.

不，我觉得这个观点很重要，因为它也引出了我们后面会谈到的一个概念：后链和前链。

No, but I think it's a really important point because it also speaks to something I think we'll get into later, which is that posterior chain, anterior chain.

完全正确。

Totally.

如果这一点让人感到困惑，很快就会变得清晰了。

And if that's mysterious to people, it'll become clear before long.

后链和前链这个说法对我来说很有道理，因为它基于运动神经元的激活，而神经元最终控制着肌肉。

Posterior chain, anterior chain makes a lot of sense to me because of the way it's grounded in the firing of motor neurons, which is ultimately what controls muscles.

这还关乎一种感受。

It's also Feeling

你时刻都能感受到自己的神经。

your nerves all the time.

没错。

Exactly.

所以，这也取决于你用什么样的视角来看待生活和锻炼。

So it also depends on the lens through which one looks at life and exercise.

当然，我的视角主要是神经科学。

Course, my lens is primarily neuroscience.

对。

Yeah.

但我意识到，这种垂直于身体、从上方推离、同时向身体方向拉拽的理念特别重要。

But I realized that the importance, I like this idea of pushing perpendicular to the body overhead, pulling both toward the body and from overhead.

这个说法非常直观，尤其考虑到很多人只是在听，没在看。

That just makes really good intuitive sense, especially since a lot of people were just listening to this and not watching it.

在你们脑子里，可以想象一下：像出拳那样向外推，或者像举重那样从头顶向上推，然后再向身体中线或躯干方向拉，就像体育课上做引体向上那样。

In your minds, folks, you can think about pushing away like a punch or overhead, like lifting something overhead and then pulling toward your midline or toward your body rather, and then pulling yourself up like a pull up in PE class for those

对。

of- Yeah.

下肢也是同样的道理，对吧？

So the lower body's the same thing, right?

就是某种向外推的动作，比如深蹲、弓步或者分腿蹲之类的。

It's some sort of pushing away, like a squat or a split squat or a lunge or something like that.

然后是另一种动作，我们称之为拉或者铰链。

And then some sort of, again, we'll call pull or hinge.

比如硬拉、罗马尼亚硬拉、腿弯举，或者任何需要收缩并拉动的动作。

So a deadlift or Romanian deadlift or a hamstring curl or something where you're contracting and pulling the thing.

你完全可以把这些分成上千种不同的类别。

You could split these into like a thousand different categories.

如果你真在这一行里，肯定还想再加一堆别的，但这就只是一个大概的框架。

If you're really in that field, you're going to want to add a bunch of other ones, but that's just like a rough conception.

所以如果你打算做一次完整的训练，可以选四个动作。

So if you were going to do a single workout, you could choose four exercises.

每个类别选一个就行。

And you could choose one of each.

一个上肢推的动作，一个上肢拉的动作，一个下肢铰链的动作，再加一个下肢推的动作。

One press, upper body press, one upper body pull, one lower body hinge, one lower body press.

这样搭配起来，训练就挺全面了。

And then that would be like a decently well rounded exercise.

这就是你的动作选择方案。

That's your exercise selection.

如果你每个动作都做到完整的幅度，那已经相当不错了，几乎能做到最好了。

And if you're taking those through a full range of motion, you're in a pretty good spot, as close as you can.

接下来是强度的问题。

The next one is intensity.

如果你想提升力量，这就得回到我最欣赏的一位科学家了——其实他研究的是神经。

So if you want to develop strength, this comes back to one of my favorite scientists of all time, happens to be a nerve guy actually.

我平时老爱拿神经开玩笑，毕竟我是练肌肉的，但Henneman这个人，我真得给他点个赞，对吧？

And generally I like to shit on nerves as much as I possibly can, because I'm a muscle guy, but I have to give Henneman some credit here, right?

我知道你肯定知道他是谁。

And I know you know who that is.

Henneman的大小原则。

Henneman size principle.

没错，当然了。

Yeah, of course, right?

这是一系列论文，我记得是发表在《自然》上的。

So this is a series of papers, think it was in Nature.

至少其中一些是，没错。

At least some of them, yeah.

对，那是1954年，或者56年吧，具体年份你去查也行，我估计你肯定会查。

Yeah, in 1954, 'fifty six, or like something, you know, you can fact check me, I'm sure you will.

但他基本上提出了一个观点：神经元要放电，得达到某个激活阈值。

But he basically outlined this idea that, okay, there's a certain recruitment threshold needed for neurons to fire.

我们的肌肉纤维分为快肌纤维和慢肌纤维。

And we have muscle fibers in what we call fast twitch muscle fibers and slow twitch muscle fibers.

一般来说，你会先激活慢肌纤维，因为它们通常和低阈值的运动神经元关联在一起。

And in general, you're going to activate the slow twitch ones first, because they tend to be associated with low threshold motor neurons.

当然不是绝对这样，但大致没错，对吧？

It's not exactly that way, but it's close enough, right?

要激活那些高阈值的神经元，唯一的办法就是让肌肉产生更大的力量。

Well, the only way that you activate some of these higher threshold neurons is to demand the muscle to produce more force.

这跟力量直接相关，没错吧？

And it's fairly specific to force, right?

不是靠耐力训练就能做到的，对吧？

It's not something you can do over an endurance thing, right?

除非情况变得极其极端，出现极度疲劳。

Unless it gets really extreme and fatigue happens.

总的来说，要激活这些对衰老至关重要的大块肌肉纤维，唯一的办法就是对抗肌肉流失——而衰老过程中最突出的问题之一，就是我们优先丢失了快肌纤维。

So in general, the only way to use these big chunks of your muscle, which are incredibly important for aging, by the way, one of the major problems we have with aging developing, or development of aging related issues with muscle, is the fact that we lose fast switch fibers preferentially.

随着年龄增长，我们会遇到严重问题，因为失去了大量力量和肌肉体积。

And then we have major problems as we go down the line, because we've lost a big chunk of our strength and size.

所以你必须确保这些肌纤维保持活跃和完整。

So you want to make sure these fibers stay alive and intact.

既然这样，要提升力量，唯一的办法就是让肌肉产生更大的总力量。

Okay, so if that being said, the only way to develop strength is then to challenge the muscle to produce more total force.

如果你是初学者或者训练经验很少，我其实应该从头就说明这一点。

If you are fairly untrained or new, I guess I should have stated this all at the beginning as well.

再补充一点，说完我就停。

One more inception, then I'll stop.

在运动方案的这种细节层面，初学者对任何训练方式的反应都差不多。

When it comes to this level of detail of exercise prescription, a fairly untrained person is going to respond basically the same to every single thing you do.

实际上，我们在实验室里已经多次做过这样的实验。

And in fact, we've done this in the lab many times.

我们做过一些训练研究，比如骑自行车三十分钟，结果发现肌肉力量和体积都有显著提升——虽然这并不是普通人增肌的推荐方式，但对于完全没训练过的人，不管你是做跳蹲、力量训练还是耐力跑，身体各方面都会一起变好。

We've done training studies doing things like thirty minutes of cycling, and seen huge increases in muscle strength and size, which is not a prescription for most people to increase size, but people that are really untrained, if you did plyometrics or strength training or endurance running, they all just get better at everything.

不过，撇开这一点不说，如果你的目标是更明确地提升力量，那就得让肌肉产生更大的力。

So that caveat kind of aside, if you want to be more intentional and more specific to the goal of strength, you need to produce more force.

训练的特异性很重要，对吧？

Specificity matters, right?

所以我们有募集顺序原理来帮助理解这一点。

So we have size principle to help understand this.

还有我们的特异性原则，说的就是这个道理，对吧？

And we have our laws of specificity, which say said principle, right?

身体会根据你施加的负荷做出特异性适应。

Specific adaptation to imposed demand.

你训练后得到的改变，完全取决于你给身体施加了什么样的要求。

So the adaptation you get, or the result of your training, is going to be a reflection of the demand that you imposed.

所以如果你想变强，就得施加力量上的挑战，而不是一味堆次数。

So if you want to get stronger, you need to impose a demand of strength, not repetitions.

因此，重量必须非常大。

So this has to be, the load has to be very high.

一般来说，你得用超过你单次最大重量的85%。

In general, you're probably looking at above 85% of your one rep max.

如果你有一定训练基础，75%左右可能也够用。

If you're moderately trained, maybe 75% will work.

如果是初学者，那不管怎么练都有效。

Lowly trained, again, everything works.

但总体来说，我们还是得用很大的重量去训练。

But in general, we want to be pressing a load that's very high.

因为强度要求这么高，自然就会迫使你采用低次数的训练方式。

So because the intensity demand is so high, that is going to force you to do a low repetition range.

95%的重量，你根本不可能做12次。

You can't do 12 reps at 95%.

那就不是你单次最大重量的95%了。

Then it wouldn't be 95% of your one rep max.

所以严格来说，真正的力量训练每组次数通常在五次或更少。

So by definition, true strength training is really going to be in the like five repetitions per set or less range.

大部分效果都会在这个范围内，而且针对性更强。

That's where most of it's going to occur, with specificity.

我们已经讲了动作选择、强度和次数，对吧？

So we've covered choice, intensity, and repetitions, right?

你总共做多少组，主要还是看你的体能水平。

The total amount of sets that you do is really kind of up to your personal fitness level, right?

如果你每项动作只做三组，可能就已经足够了。

If you did as little as like three sets per exercise, that's probably enough.

正式训练组。

Work sets.

完全对，就是正式训练组，没错。

Totally, yeah, totally work sets, right.

所以先彻底热身，逐步加到85%的重量。

So get fully warmed up and build up to that 85%.

别一进健身房就直接上85公斤，做几下就完事了。

Don't just walk into the gym and throw 85 on and go, thank you.

这一点很重要。

That's an important distinction.

循序渐进地加重量，经典的热身方式比如：先做10次50%的重量，再做8次60%，接着8次70%，然后5次75%。

So work your way up, do some, like a very classic warmup thing would be like a set of 10 at 50%, a set of eight at 60%, a set of maybe eight again at 70%, and then maybe like a set of five at 75%.

做两到四组，逐步提高强度，同时减少次数。

So two or three or four sets kind of building intensity and lowering the rep range.

之后再进行你的两到三组正式训练。

And then you would go after your two or three working sets.

还有休息时间的问题。

Also in terms of rest intervals.

因为力量增长的核心因素就是强度。

Now, because we're trying to, the primary driver of strength is intensity.

不是容量，对吧？

It's not the volume, right?

是强度。

It's the intensity.

所以为了保持强度，我们必须用低次数。

So in order to maintain that, we have to do a low repetition range.

但除此之外，我们还得保证充足的休息时间。

But in addition, we also have to have a high rest interval.

因为一旦出现疲劳，你就不得不降低次数或者降低强度，那你就失去了核心目标。

Because if we start to, if we have any amount of fatigue incur, and we have to then either reduce the reps or reduce the intensity, we've lost the primary driver.

你失去了最重要的刺激信号。

We've lost that main signal.

所以我们通常建议的休息时间是两到四分钟。

So the number we're going to throw out typically is like two to four minutes.

比如你做完一组卧推，五次，85%的重量。

So imagine you did, you know, your set of bench press and you did five repetitions at 85%.

你最好在回到卧推前休息两到四分钟。

You probably want to rest two to four minutes before coming back to the bench.

这并不意味着你得坐在那儿刷手机。

That doesn't mean you have to sit there on your phone.

事实上，千万别这么做。

Like act of fact, please don't.

大家都会感谢你没这么做，我保证。

Like everyone will thank you for not doing that, I promise.

你可以活动其他肌群。

You can engage other muscle groups.

这叫超级组训练。

This is what we call super setting.

你做卧推的时候，趁着胸部休息的这两分钟，可以去那边做硬拉。

So you're doing your bench press, and while that two minute clock is running for your chest to rest, you can go over and do your deadlifts.

这样来回交替，就能让力量训练不用花上七个小时。

And so, you know, you can kind of move back and forth, and this is how you can make strength training not seven hour workout.

如果你是职业运动员，你肯定会利用好这段时间，因为你要最大化训练效果。

If you're a professional athlete, you're going to take that time, because you want to maximize the outcome.

我们实验室其实也做过这样的实验。

We've done this actually in our lab too.

超级组确实会稍微降低力量增长，但幅度非常小。

Supersets will reduce the strength gains, but by a tiny amount.

但对我们大多数人来说，比起训练时间翻三倍，这点损失根本不算什么。

And most of us don't care enough relative to it's going to triple the length of your training session.

不值得这么做。

It's not worth it.

所以对普通人来说，我会建议：当然可以用超级组。

So for the average person, I will tell them, yeah, superset.

但如果有人想打破举重或力量举的世界纪录，我就不推荐用超级组。

For someone who's trying to break a world record in weightlifting or powerlifting, I don't superset.

有意思。

Interesting.

是的，我发现自己的力量和增肌训练恢复得不太好，所以——

Yeah, I think I've found that I don't recover particularly well from strength and hypertrophy training, so-

是指训练当中，还是第二天？

Like in a workout or the next day?

从一次训练到下一次训练，除非我把每次训练的总时长控制住。

From workout to workout, unless I keep the total duration of those workouts.

比如说，真正有效的训练时间别超过六十分钟。

Like to say no more than sixty minutes of work, of real work.

对的。

Yep,

没错。

yep.

可能七十五分钟也行，但超过七十五分钟，我就感觉开始——

Maybe seventy five, past seventy five, I find that I just start to-

确实如此

That's

我得安排更多的休息日，不然时间一长，力量就会持续下降。

a I have to introduce additional rest days, or I just get weaker over time.

我一般给自己定个五十分钟的上限，但总是忍不住超时，最后做到六十分钟。

So I'd set a kind of a limit at fifty minutes, and then I usually violate that limit, and end up doing sixty minutes.

听到说只要练的是不同肌群，就可以做复合组，我真的很兴奋。

So I'm excited to hear that one can superset exercises as long as they work different muscle groups, of course.

是的。

Yeah.

对吧？

Right?

我肯定不会把卧推和推举放在一起做复合组，这点对大多数人来说应该不言而喻，但我还是提一下。

So I wouldn't want to do like bench press and overhead press superset it, because we I can think that goes without saying for most people, but just to point that out.

但我可以安排推、拉、推、拉这样的组合，不会明显降低整体强度。

But that I could do some push, pull, push, pull without compromising total intensity that much.

我愿意为了这个策略，少做一两次重复，或者减轻一点点重量。

And I certainly would be willing to give up a rep here or there, or a few pounds here or there.

我想问一下，这样做会不会在心肺功能上带来哪怕一点点额外的好处？

And may I ask whether or not in doing that one gets any even tiny bit or more of additional benefit in terms of cardiovascular work?

因为我想，就算我从没试过极限重量，但比如说我做三组杠铃推举，再做四组负重引体向上，来回交替，

Because I imagine after all, even a one rep max, which I've never done, as I mentioned, but let's say I get three reps on the overhead press, and then I get four reps on a weighted pull up, and I'm going back and forth.

我肯定比坐在那儿一边休息一边玩手机时喘得厉害多了。

I'm no doubt going to be breathing harder than if I was sitting there texting away on my phone in between sets.

当然了。

Yep, of course.

事实上，我在课上经常会列一张很长的清单，开头就是我刚才提到的那些运动适应性变化。

Yeah, and so in fact, in general, one of the things that I'll present in my class is a giant list of, in fact, on the top is all these different exercise adaptations I started the conversation with.

然后纵向列出人体可能产生的各种生理适应反应。

And on the vertical column are as many of the physiological potential adaptations one would get.

比如体内pH值变化、血压波动、淋巴系统变化、骨密度提升，诸如此类，对吧？

So changes in endogenous pH, blood pressure, lymphatic changes, bone density, all these things, right?

就搞这么一张大表。

And just have this giant list.

然后你可以做一个矩阵，看看如果做速度训练，会不会对神经系统产生影响？

And then you can run a matrix and you can start to look at, okay, if I do speed training, am I going to see changes in the nervous system?

当然会，对吧？

Well, very much so, right?

这正是这类训练真正起效的主要原因。

That's the primary, actual reason those things work.

对肌肉系统的影响微乎其微。

Very little change in the muscle system.

几乎完全可以用中枢或外周神经系统的改变来解释，对吧？

It's almost exclusively explained by the central or peripheral nervous system, right?

同样的道理，速度训练会带来明显的有氧适应吗？

On that same token, are you going to expect many cardiovascular adaptations from speed?

答案是不会，因为虽然我们没细讲，但速度训练的强度很低、重复次数少、组间休息很长。

And the answer is no, because although we didn't cover it, speed is very low intensity, very low rep range, very high rest.

而当你转向力量训练，再过渡到增肌训练时，有氧方面的适应就会逐渐增多，原因就在这儿，对吧？

Well, as you go to like strength, and then you go to hypertrophy, you start seeing more and more increases in cardiovascular adaptations because you're doing exactly that, right?

你正在减轻压力，同时逐步增加训练量。

You're starting to reduce stress and you're starting to increase volume.

但你会失去一些骨骼矿物质的适应性，因为负荷开始下降了。

But you're going to lose things like bone mineral adaptations, because the load starts to go down.

所以你可以看这个矩阵，理解一下：如果你希望用最少的训练量，获得全身生理层面最大的适应效果，就可以有针对性地选择这些训练方式。

So you can look at this matrix and kind of understand if I'm a person who wants to kind of maximize the adaptations I get across my entire physiology for the least amount of work, You can choose these different adaptations to go after that are going to kind of land on these things, right?

就像你刚才说的，如果你每组之间休息五分钟。

And exactly as you mentioned, if you're going to take five minutes rest between each rep.

比如说极端情况，你做三组单次重复，强度达到95%。

So let's say the extreme, you're going to do three sets of one repetition for strength at 95%.

每次尝试之间，你可能会休息五到七分钟。

You're going to take probably five, maybe seven minutes between each attempt.

你可别指望静息血压会有明显变化，因为根本没给心血管系统造成什么负担。

Like you better not expect many like changes in your resting blood pressure, that there's no cardiovascular strain there.

如果你把动作连成循环训练，虽然会损失一些力量提升的潜力，但会换来别的收益。

You're going to put it together in a circuit where you're going to lose some potential strength adaptation, but you're going to gain something there.

所以这些都不是非黑即白的问题，关键在于你想要什么优势，愿意接受什么代价。

So all these things are, it's not about good or bad or right or wrong, it's always about what advantage do you want and what disadvantage do you want.

我可以直截了当地说清楚其中一点，因为迟早我们会谈到这个。

And I can cut like really end to the chase here on one of these things, because we'll get to this eventually.

如果你希望在尽可能多的生理层面获得最大效益，那几乎总是得选增肌型训练。

If you want to know the ones that are going to generally give you the most physiological adaptations across the most categories, you're almost always looking for hypertrophy type of training.

还有我们待会儿会讲到的无氧耐力训练，它能一次性刺激最多的系统。

And then this anaerobic conditioning piece that we'll get into, that's going to hit the most systems at once.

这个信息很有用，我们确实应该再深入聊聊这些训练类别里可以调整的变量。

That's great to know, and we should definitely go a little bit deeper on those types of, what the modifiable variables are for those categories.

我觉得大多数人其实都希望更强壮一点，稍微多长点肌肉，保证心脏健康，诸如此类。

Because I think that, I'm guessing the vast majority of people want to be a bit stronger, maybe add some, a little bit of muscle or more, make sure their heart is healthy and etcetera.

这太有帮助了，至少让我清楚多了。

This is wonderful, I think it's clarifying certainly a lot for me.

那关于力量训练，大概该练多频繁？

So for strength, guess training frequency.

频率。

Frequency.

那训练频率应该由什么决定？

So what should determine training frequency?

我早年在高中时有个很好的机会，花了一笔钱打电话向迈克·门瑟请教了一次。

And I had the great benefit of a long time ago when I was in high school actually, I paid for a session over the phone with Mike Menser.

哦，对，就是迈克·门瑟。

Oh, look You know, the Mike Menser.

当然。

Sure.

后来我们还成了朋友——

We got to be friends-

嗨，十城训练。

Hi, ten city training.

那时候我还小，我妈妈老纳闷：怎么一个成年男人老往我家打电话？

At the time I was pretty young and my mother kept saying like, Why is this like grown man calling the house?

然后我们经常聊训练的事，他一直劝我每五到七天练一次，做很少的组数，但强度要非常高。

And then we would talk all the time about training, but he tried to convince me to train once every five to seven days, very few sets, very high intensity.

我得说，效果真的特别好。

And I must say it worked incredibly well.

没错。

Sure.

我觉得我当时恢复能力很差，虽然现在有所改善，但那时候确实很差。

I think with my recovery quotient, which was not very good, I think has improved over time, but was not very good.

效果太惊人了。

It was remarkable.

但那时候我正处在——

But of course this was a time when I was, you know-

体内合成代谢水平最高的时期。

Full of the most anabolism

而且我那时候还在用自己那一套抗生素，没错。

I've ever had on my own version antibiotics, Sure.

真的很重。

Was, really heavy.

我青春期持续得特别久。

I had a long arc of puberty.

而且

And

你当时没练过吗？

you were untrained?

我基本上没怎么训练过。

And I was mostly untrained.

我一直在跑步、越野跑，这太惊人了。

I've been running cross That's amazing.

还有滑板和踢足球。

And skateboarding and playing soccer.

还做着所有那些跟长肌肉完全相反的事。

And doing all the things that are like the antithesis of growing

是的，当时真的几乎没人相信，大家都会说这不可能。

Yeah, was literally, and people would probably say impossible.

一年之内长了整整四十磅的肌肉。

It was something 40 pounds of muscle inside of twelve months.

简直不可思议。

It was crazy.

我能理解，这事儿我信。

I would believe that.

但随着时间推移，这种进步自然就停住了。

And so then of course that stopped working over time.

当然。

Sure.

然后你就踏上了寻找下一个奇迹的旅程，最后才明白，其实那是因为你当初根本没练过。

And then you start going down the odyssey of trying to find the thing that's going to work that well, and you eventually realize that it was because you were untrained, right?

所以训练的频率至关重要。

So training frequency is crucial.

假设大家像你描述的那样做全身训练，而不是交替练上半身和下半身，毕竟我们之前聊过很多种训练分割方式，现在也不必细究了。但一个人多久练一次肌肉才合适呢？

Let's say that people are doing these whole body workouts as you've described them, not alternating upper body, lower body, because there's so many different splits that we talked Probably doesn't make sense to go into splits right But how often can and should one train a muscle?

你怎么判断一块肌肉局部已经恢复好了？

And how do you know if a muscle is recovered locally?

你怎么知道自己的神经系统整体上已经恢复了？

And how do you know if your nervous system is recovered systemically?

这些问题都挺有意思的。

Okay, this is a bunch of really interesting questions.

我不太确定你想从哪个方向聊，那我先从这里开始吧。

I'm not sure exactly what route you want to go, so I'll start here.

我之前提过，肌肉酸痛并不能作为训练效果的可靠指标，因为有些训练方式更容易让人酸痛，有些则不然。

As I mentioned earlier, soreness is not a good barometer of exercise quality, because some types of training are going to induce more soreness and some are going to induce less.

这点很重要，因为你问到怎么判断肌肉是否准备好再次训练，其实首先要问的是——你训练的目标是什么？

That's important to this conversation because when you ask about how do you know if a muscle is ready to train again, one of the questions is, well, what are you training for?

如果你的目标是增肌，也就是让肌肉变大，那我们就得更注重恢复。

If you're training for hypertrophy, right, muscle size, muscle growth, we need to hedge towards recovery.

因为你想要的是给肌肉造成强烈刺激，然后让蛋白质合成发生，新组织的生长需要时间，最少得四十八到七十二小时，这个过程必须完成。

Because what you're trying to do is cause a massive insult there, allow then protein synthesis to occur, building of new tissue, which takes time, forty eight to seventy two hours, like kind of at a minimum, that process needs to occur.

如果你练的是力量，这跟增肌是有区别的，那你其实没造成多少损伤。

If you're doing actually more strength, and this is a differentiation between hypertrophy and strength, then you didn't induce actually much damage.

真正的力量训练通常不会让你特别酸，除非你真的用了超大重量，或者做了特别多组。

In fact, you're generally not going to get very sore from true strength training, very little, unless you get really heavy, you did a lot.

增肌和力量训练的主要驱动因素并不相同。

The primary driver of hypertrophy is not the same primary driver of strength.

我们之前说过，力量训练靠的是强度。

We talked about that already, that's intensity driven.

增肌呢，不是靠强度。

Hypertrophy, it's not intensity.

因为机制不同，结果也不同，虽然两者很接近，但力量训练一般不会导致明显酸痛。

So because we have different mechanisms, we have different outcomes, even though they're closely aligned, strength is not going to cause a lot of soreness.

所以强度才是关键，因此训练频率完全可以根据你的情况灵活安排。

Therefore, intensity is the driver, therefore frequency can be as high as you want.

所以，如果你主要练的是速度、力量或爆发力，同一个肌肉群每天都可以训练。

So you can train every single day the same exact muscle if speed or power or strength are the primary training tools.

因为你需要刺激，也需要技能，对吧？

Because you need stimulus there, skill as well, right?

多练习。

Practice.

这一点你比谁都清楚。

You know that as much as anybody.

形成新的动作模式，得靠大量重复，对吧？

Developing a new motor pattern requires a lot of repetitions, right?

你不需要特别长的休息时间。

You don't need a tremendous amount of rest.

这跟肌肉损伤没关系，对吧？

It's not a damage thing, right?

这其实是重新建立神经模式的问题。

It's a repatterning issue.

所以力量训练，如果你看看真正的职业力量运动员，他们基本上每天都会练同样的肌肉群。

So strength training, in fact, if you look at, again, true strength professional athletes, they're going to train the same muscles basically every day.

真的吗。

Wow.

他们每天都会深蹲。

They're going to squat every day.

这是不是因为主要的适应机制是激活这些高阈值的运动单位？

And is that because the primary mode of adaptation is recruitment of these high threshold motor units?

所以主要是神经方面的调整。

So it's mainly neural.

不是。

No.

每个人都会这么说，但说到这儿我就来劲了。

So everyone's going to say that, and this is where I get all feisty?

我可没这么说，刚才那话其实是带着问号的。

Well, I'm not saying that, that was actually, there was a question mark there.

好吧

Okay,

好的。

okay.

如果我们现在在线评论，肯定有人会说

If we were online putting comments, there'd be

我们早就吵起来了。

a We would question have fought.

我早就拉黑你了。

I would have blocked you.

我就是开个玩笑。

I was just kidding.

你早就拉黑我了吧？没有。

Think you already blocked me, no.

估计都两次了。

Probably twice.

好的。

Okay.

锻炼初期的适应，尤其是力量训练，主要发生在神经系统层面。

The early adaptations to exercise, especially strength training, are hedged towards the nervous system.

这点毫无疑问。

No question about it.

大家总说中枢神经系统，但其实更可能是外周神经在起作用，对吧？

People always say central nervous system, but it's probably more peripheral, right?

算了，这不过是术语之争，较真也没意思。

Whatever, semantics probably, but pedantic.

如果你今天训练了，明天早上醒来，肌肉里并不会立刻多出新的收缩蛋白。

It's nerve, if you train today, tomorrow morning, you're not going to wake up with a actually increase in contractile proteins in muscle.

你的肌肉可能会因为短期水肿而稍微变大一点，但神经系统却可能在几天内就发生明显变化，让你感觉更强了。

Your muscle might be a little bit bigger due to some acute swelling, but you could have a pretty acute that persists change in the nervous system, we'll call it, that allows you to be stronger like within a couple of days.

真正持续的肌肉增长，大概要到四周左右才能看出来，对吧？

Sustained hypertrophy is probably more along the lines of four weeks, where we can see that, right?

我们才能在超声波图像上真正看到这些变化。

Where we can actually see changes like in the ultrasound.

现在你已经在即时做出改变了。

Now you're making changes immediately.

蛋白质合成的过程发生得非常快，只是我们需要一些时间，才能观察到肌肉整体尺寸的明显变化。

That protein synthesis process is happening like very fast, and it's going to last, it just takes us time to measure it in terms of a noticeable change in your whole muscle size.

所以总的来说，前四周我们通常认为主要是神经系统在起作用。

So that being said, the first four weeks we typically say are primarily nervous system.

之后，大部分变化就开始来自肌肉本身了。

After that, now we're starting to see most of the changes coming from the muscle side of the equation.

因此，力量的增长涉及三个方面的协同作用。

So with strength development, it's a combination of three areas.

事实上，所有肌肉收缩都离不开这三要素。

In fact, all muscle contraction has these same three things.

首先，身体某个地方会发出一个信号，可能是从大脑发起，也可能是脊髓层面的反应，具体要看这是主动控制还是本能反应。

It starts off with some signal, right, from somewhere in the body, whether that's all the way up the top or at the level of the spine, depending on if this is a reaction or an actual conscious control.

从那里，这个信号必须告诉肌肉收缩，明白吗？

From there, that some signal has to tell the muscle to contract, okay?

所以第一个是信号。

So signal is one.

第二个是肌肉收缩。

Two, it's muscular contraction.

肌肉组织内部有很多变量会影响它的功能表现。

And there's a lot of variables inside the muscle tissue itself that determine its functionality.

如果我们取你和我的肌肉组织样本，分别取出一根肌纤维，放到培养皿里，一端连上力传感器，另一端连上拉动装置，再放进含钙和其他物质的溶液中，即使两根纤维尺寸一样，你的纤维也可能比我的收缩得更快，或者更慢，也可能差不多——这取决于各种特性。

And so if we took an individual biopsy and took a muscle fiber from you and took one from me, and we took those muscles out and put them in a Petri dish, And I tied one end to a force transducer, and the other end to a thing that pulls it, and we soaked it in a bath of calcium and a bunch of other stuff, even if they were the same size, your fibers might contract a lot faster than mine, even relative to size, or not, or slower, or there's various properties.

因此，肌纤维本身的特性决定了很多功能表现。

So the intrinsic fibers themselves determine a lot of functionality.

但肌纤维本身并不会产生动作。

From there, muscle fibers don't cause movements.

肌纤维只是会收缩。

Muscle fibers simply contract.

每根肌纤维都被结缔组织包裹，外面还有一层更厚的结缔组织，最终把这些都整合成一块肌肉。

They're all surrounded with connective tissue, and that's all surrounded with a bunch of more connective tissue, and that all surrounds it to a muscle.

这块肌肉外面又包裹着更多结缔组织，最终汇聚成一条巨大的肌腱，连接到骨骼上。

That muscle is then surrounded with more connective tissue, that all comes together into a giant tendon, that tendon attaches to the bone.

真正带动骨骼运动、产生人体动作的，是肌腱受到的拉力。

It's pulling on those tendon that actually move the bone that cause human movement.

这就是第三个部分。

So that's area three.

第一部分，神经系统。

Area one, the nervous system.

第二部分，肌肉收缩。

Area two, the muscle contraction.

第三部分，某种结缔组织结构。

Area three, some sort of connective tissue thing.

这三个层面都会发生变化。

Changes happen at all three of those levels.

我们甚至还没谈到，你刚才已经介入了生物力学的讨论，比如改变了肌肉的羽状角——也就是肌纤维相对于骨骼的倾斜角度，对吧？

And we're not even now talking, well, even you entered the discussion of biomechanics, and you changed, say the penation angle of the muscle, which is the angle at which the muscle fibers lay relative to the bone, right?

这说的都是最基础的力学原理。

So this is basic mechanics.

它是垂直于骨骼发力的吗？

Is it pulling perpendicular to the bone?

还是平行于骨骼，或者某个其他角度？

Is it pulling horizontal to the bone, or some sort of angle?

所有这些因素都会影响人的运动表现。

All of these things determine human performance.

所以当你讨论力量提升时，通过调整这些因素，就能显著提高整体的发力水平，而根本不需要改变肌肉的体积。

So when you're talking about, again, that strength development, you can see tremendous improvements in total force production by manipulating all of those areas, and you have not touched changes in muscle size.

如果你真正持续地增加了肌肉体积，不管是肌浆增多还是收缩蛋白增加，你就为自己创造了产生更大拉力的潜力。

If you change muscle size in a true sustained fashion, whether this is sarcoplasmic or to contractile proteins, you have given yourself more opportunity to produce more force.

但这并不意味着你一定会产生更大的力量。

It doesn't guarantee you produce more force.

健美运动员的力量并不比力量举运动员强，尽管他们肌肉更多。

Bodybuilders are not stronger than power lifters, even though they have more muscle.

但健美运动员的力气肯定比大多数人要大。

But bodybuilders are probably stronger than most people.

所以肌肉大小和力量之间确实存在某种关联。

So there is a relationship between muscle size and strength.

但这并不是一对一的必然关系。

It's not a one to one guaranteed ratio.

这通常是因为，虽然肌肉变大了，但生物力学方面的因素可能没变。

And that's generally because the, although the muscle has been aided, they may have not changed the biomechanical considerations.

他们可能也没改变结缔组织，或者神经系统的适应性。

They may have not changed the connective tissue, nor the nervous system stuff.

所以我们看到力量和肌肉增长之间的相关性很高，R值挺大的。

And so that's why we see this giant relationship, that R value is pretty high between strength and hypertrophy.

但如果你深究到底，其实并不是这样。

But if you really want to get to the ends of it, it's not.

这跟你十分钟前问的问题直接相关，因为你可以每天训练同一块肌肉来提升力量。

And that matters to your actual question ten minutes ago, because again, you can train strength daily on the same muscle.

但如果你想让肌纤维的连接蛋白增生和生长，那就得给身体留出恢复的时间。

But if you want to allow for that process of connect, contractile proteins to add and grow, then you're going to have to allow some recovery.

如果你太早又去练同一块肌肉，只会抑制反应，让生长过程停摆，直接打断它。

Because if you go back into that muscle too soon, you're going to blunt the response, you're going to stop it, you're to cut it off.

细胞里会冒出一堆问题，全都削弱了肌肉生长的信号。

You have all kinds of problems going on in the cell that are going just attenuate that growth response.

所以，我已经回答了力量训练的问题。

So I gave you the answer for strength training.

至于增肌，一般建议等肌肉酸痛感降到百分之三十以下再练。

The answer for hypertrophy is probably less than three out of 10 on level of soreness, you can go again.

总的来说，最佳恢复窗口大概是七十二小时。

In general, you're probably looking at seventy two hours is the optimal window.

比如你周一练了肩膀，那最好别周二就再练一次。

So if you trained your shoulders on Monday, you probably would don't want to train them again on Tuesday.

如果目标是增肌，周三或周四可能是最好的选择。

If hypertrophy is the goal, maybe Wednesday, maybe Thursday's best.

所以每隔两到三天训练一次大概是合适的，我们现在对背后的原因也有了更多了解。

So something like an every two to three day window is probably, and we know a little bit more now about why that is.

基因通路和信号反应确实会发生，信号几乎是瞬间启动的，对吧？

The gene cascade, the signaling response happens, well, signaling happens instantaneously, right?

就在几秒钟内。

Within seconds.

基因通路的高峰大概在四小时左右，具体要看测哪个基因，但这只是个瞬间的快照。

The gene cascade is probably in the, peaked in the four hour window, like depending on which gene you want to look at, but it's just kind of a snapshot.

但蛋白质合成的过程要持续二十四到四十八小时。

But the protein synthesis process is twenty four to forty eight hour thing.

所以最好是让这个过程完成，等信号回归正常水平，再进行下一次刺激，一次又一次。

And so it tends to kind of look like, let that thing finish and let that signal go back to baseline, and then hit it again, and then hit it again.

只要你提供足够的营养，恢复就会顺利进行，训练时的输出水平也能保持稳定。

And now as long as you're providing the nutrients, the recovery should happen, and you should be able to sustain the same work output in the training session.

所以刺激保持到位，恢复也跟上了，肌肉就能持续增长。

So the stimulus stays high, and the recovery's there, and you can now continue to grow muscle.

你之前提到，增肌的话最好间隔四十八到七十二小时。

You mentioned forty eight to seventy two hours for hypertrophy.

但如果因为训练安排、生活习惯等原因，比如按你说的例子，周一练了肩膀，本来最好周四再练一次。

What if, for whatever reasons, training split, lifestyle factors, etcetera, somebody say, let's use your example, trains shoulders on Monday, ideally they would train them again on Thursday.

对。

Yep.

但在他们实际情况里，本来想周三或周四练，结果没练成。

In their particular instance, somewhere Wednesday or Thursday, but they don't.

他们一直拖到周六或周日，不管是什么原因。

They wait until Saturday or Sunday for whatever reason.

可能是跟工作或其他锻炼安排更契合，总之有各种理由。

Maybe it's more compatible with their work, work and other exercise schedule, whatever the reason.

那他们是不是就白白浪费了之前长的肌肉，或者错过了再次刺激增肌的机会？

Are they actually losing hypertrophy that they gained or they've missed a window to induce further hypertrophy?

你最好从后一种角度来理解。

It's probably better to think about it the latter.

不是说你之前的努力白费了，只是错过了一次进一步提升的机会。

It's not that you've lost, it's just you've just kind of lost an opportunity to make more progress.

我稍微帮你理一下，回到你提到的HIIT计划。

I will save you a little bit, and kind of going back to your HIIT program.

你指的是那种经典的高强度训练，就是MENSR那个体系，对吧？

This is the original high intensity training, the MENSR thing, right?

但那不是——

Which is not-

不是那种间歇性高强度训练，而是单纯的高强度训练。

The HIIT with one eye, not the high intensity interval training, but high intensity training.

就是一组做到力竭的那种。

Like one set to absolute failure.

完全正确。

Totally.

每个肌群做两组就够了。

Maybe two for each muscle group.

每次锻炼二十分钟。

Twenty minute workouts.

把身体分成三部分训练，然后真正地拼尽全力去练。

Dividing your body into a three way split, and then literally training- Smashing.

一个月练这么多次，大多数人会觉得这简直疯狂。

Times a month, which most people would think that is absolutely crazy.

是的。

Yeah.

这根本不可能有效果。

There's no way that's going to work.

我可以告诉你——它真的有效。

I can tell you- It does.

如果你没怎么训练过，肌肉长得特别快。

If you are untrained, you grow like a weed.

只要你训练得足够刻苦。

If you train hard enough.

即使你已经受过训练，看看迈克让那些健美运动员达到的高水平。

Even if you're trained, look at He the people Mike put a lot of bodybuilders on really high levels.

他们当时也拥有和你相似的条件和支持。

Now they had the same similar help you had at that timeframe.

我要说清楚，我那时候没有使用外源性合成类固醇。

Wait, to be very clear, I was not taking exogenous anabolic.

事实上，你体内的自然激素水平也相当不错。

In fact, Your endogenous was just as good.

我大概是的。

I probably was.

我没测过那时的激素水平，但很可能已经足够了。

I wasn't measuring my levels there, but I probably would.

我长肌肉特别容易。

I grew easy.

总的来说，我通过力量训练很容易就长肌肉。

And in general, I tend to grow pretty easily from weight training.

而且我得说，迈克确实很了不起，我觉得他说的这一点特别重要：除非你打算靠这个当职业，否则别去冒用外源性激素的风险。

And I should say that to Mike's credit, and I think this is an important message that he was the one who really said, look, unless you're going to make a professional career out of it, Yeah.

别为了练身材去冒用外源性激素的健康风险。

Do not run the health hazards of exogenous hormones.

他这话一点都没让我动心，这很好，因为我压根儿就没想过这事儿。

It's certainly So not at your he deterred me from that, which was great because it never entered my mind.

就是迈克·门瑟说了一句：别干这事儿。

It just was one of those things where Mike Menser said, Don't do it.

而他自己确实试过，对吧？

And he had clearly done it, right?

没错。

Absolutely.

所以他讲这些话是有切身体会的。

And so he was speaking from an informed place.

我压根就没想过这回事。

It never entered my mind.

但更让人惊讶的是，我当时还在继续跑越野跑。

But also what was really wild is I was continuing to run across country.

所以后来某一天，这两件事开始冲突了。

And so there was a trade off there at some point.

有点儿相互影响。

A bit of an

干扰问题。

interference issue.

但年轻的时候，很多人确实能扛得住——没错。

But when you're young, you can get, many people can get away with- Totally.

要是换到现在这个年纪，哪怕训练量不大，我也早就过劳了。

With what at this age would surely place me into a state of overtraining, even at low volume.

走着瞧吧。

We'll see.

是的，实际上最近关于干扰效应这个领域变化挺大的，如果你有兴趣，我们回头再聊。

Yeah, well, I mean like the whole field on interference effect has changed quite a bit recently, which we can come back to if you want.

不过咱们先把这个话题收个尾，就针对你刚才最后那个问题。

But just to finish out the idea here with that last question.

如果你希望每个肌群隔五天或六天再练一次，完全可以这么做。

If you want to take five days or six days in between each muscle group, you can do that.

事实上，如果你去看研究数据，会发现训练频率并没有那么关键。

In fact, if you look at the research, it's going to show that frequency is not that important.

不是说它不重要，而是只要总训练量能保证，适当调整也没问题。

Will, it's not that it's unimportant, but it can handle changes as long as you get to the same total volume.

所以你完全可以这样安排。

So you can do that.

只是每次训练时得加更多量。

You just have to do a lot more work in that one workout.

如果你在意的是六周、八周这样的周期效果。

If you care about the six week, eight week thing.

如果你打算一干就是六十年，那这样安排大概也没问题，对吧？

If you're like, I'm in this for the next sixty years, like it's probably okay, right?

但这种做法也是可以的。

But it can be there.

要是把增肌训练拆得太散，比如每周只练一次或两次，其实很难凑够足够的训练量。

The challenge with splitting up your training sessions for hypertrophy into smaller numbers, like once or twice a week, it's just difficult to get that number.

要完成足够的训练量确实不容易。

It's difficult to get that volume done.

根据最近的荟萃分析，每周每个肌群大概需要做10组左右的正式训练才够。

Volume wise, the more recent meta analyses are going to say that you're probably looking at around 10 working sets per muscle group per week.

这似乎是达到效果的最低门槛。

Seems to be kind of the minimum threshold that you're going to want to hit.

比如你周一练肩部三组每组十次，周三再三组，周五又三组，加起来就是九组。

So if you did three sets of 10 at your shoulders on Monday, three sets of 10 shoulders Wednesday, and three on Friday, that's nine working sets.

如果你周一就做三个不同的肩部动作，一次性完成九组，实际效果也没差多少。

If you wanted to do three different shoulder exercises on Monday and hit your nine sets, it's not really actually going be that much different.

问题是，10其实只是最低限度。

The problem is 10 is kind of the minimum.

你最好目标设在15到20之间，真正训练有素的人，甚至要达到20到25。

You probably want to look for more like 15 to 20, and in fact, well trained folks, twenty, twenty five.

要在一次训练里完成这么多，难度就很大了。

That becomes very challenging in one workout.

说实话，你根本做不到，对吧？

In fact, defunctal, you're not going to able to do it, right?

所以问题不在训练频率，而在于你必须完成足够的总量——力量增长靠强度，但肌肉增长靠总量，前提是你每次都练到力竭。

And so that is where, it's not the frequency that looks like it kills you, it's just the fact you have got to get, because the total driver of strength is intensity, but the total driver of hypertrophy is volume, Assume you're taking it to fatigue, right, or muscular failure.

所以要凑够这个量，真的挺难的。

So it's just tough to get enough done.

如果你能安排得过来，而且想这么练，你应该还记得，那种把肌肉彻底练到崩溃的训练，练完肌肉会特别紧，酸痛好几天。

If you can, and if you want to set your schedule up that way, like you probably remember, if you do those types of training sessions where you're just going to completely exhaust a muscle, it's going to be tight, it's going to be sore for a while.

你可能都没力气再来一次了。

You're probably not going to come back.

所以这么做的逻辑就是，把训练做到极致疲劳，然后给身体六天时间恢复。

And that's sort of the logic behind that was, let's take this thing to tremendous failure and give it six days to recover.

这种方法是可行的，但我觉得算不上最优，你可以这么理解，对于

It can work, it's just not the best, I think is one way to think about it, for

而且如果没有训练伙伴，真的很难把这类训练做到位。

It's most also hard to do those workouts without a training partner, if you really want to do them correctly.

靠兴奋剂、耳机，还有各种其他东西撑着，

Hand stimulants and headphones and all kinds of other things,

不过话说回来，不管用不用兴奋剂，我都不推荐这些。

Well, anyway, yeah, stimulants or not, I certainly don't recommend those.

也许来一两杯咖啡，如果你喜欢的话，再配合一些比较安全的补剂，但绝对别用七八十年代那些健美选手用的兴奋剂，

Maybe a cup of coffee or two, if that's your thing, and maybe some of the safer supplements, but certainly not sorts of stimulants that the guys in the 70s and 80s

那时候的人确实用过，

were

绝对不行。

famous No way

使用。

of using.

或者仍然在用。

Or still use.

你之前提到力量训练的重复次数范围，一般是五次或更少。

You talked about repetition ranges broadly for strength training, so five or less.

对。

Yep.

你说过，训练频率可以每天一次。

You said frequency could be as often as every day.

对。

Yep.

每组之间休息两到四分钟，如果练极限单次最大重量，甚至可以更久。

Rest two to four minutes, maybe even longer if you're going for one repetition maximum.

那对于增肌来说，有效的重复次数范围是多少？

For hypertrophy, what are the repetition ranges that are effective?

那如果想在其他因素上也达到最佳效果，哪些重复次数范围最有效呢？

And what are the ones that are most effective if one is trying to maximize some of the other variables?

比如很多人不想训练超过一小时到七十五分钟，真的吗？

Like people don't want to spend more than an hour to seventy five Really?

因为我觉得，虽然重复次数的范围其实挺广的，就像你之前提到的，但现实中还是有各种限制的。

Minutes in the Because I think that while the rep ranges might be quite broad, as you alluded to earlier, there's the practical, there are the practical constraints.

是的。

Yeah.

所以，如果目标是增肌，人们应该考虑什么样的重复次数，或者占最大单次重复的百分比呢？

So what repetition ranges or percent of one repetition maximum should people consider when thinking about hypertrophy?

没错。

Right.

简单来说，每组做五到三十次都行。

The quick answer there is anywhere between like five to 30 reps per set.

根据现有研究，这些范围带来的肌肉增长效果差不多。

That's going to show across the literature pretty much equal hypertrophy gains.

关于为什么会这样，我们其实可以聊得很深入，但我刚想起一件事。

And we can have a really interesting discussion about why that is, but I'm just remembering one thing from a second ago.

我想对训练频率给出一个更清晰的回答。

I want to give a better answer for the frequency.

如果你想练力量，每周每天都练是可以的。

You can do every single week for strength, or every single day for strength.

但如果你问最少要练多少次，那每块肌肉每周两次就足够了。

If you want though, like what's probably minimally viable, two, twice per week per muscle.

比如腘绳肌，每周练两次力量就够了。

So hamstrings, strength twice per week.

这个频率能让大多数人显著提升力量。

That's a good number to get most people really strong.

明白了。

Okay.

当然，你也可以每天都练。

You can do every single day.

但其实没必要。

You don't need to though.

所以我想澄清一下，我并不是说你每天必须用85%的强度训练每个肌肉群才能变强。

So I want to make sure that, like I wasn't saying you have to train a muscle 85% every single day to get it strong.

每周两次就很好了，三次更棒，但其实两次就已经非常有效了。

Two is a good number, three is great, but probably even two is really effective.

明白了。

Got it.

这解释了为什么力量运动员的训练频率这么高，我一直觉得挺奇怪的。

And this explains the high frequency of training for strength athletes that's always mystified me.

是的。

Yeah.

还有那些超长的训练时间也说得通了，因为确实有人一天练两次。

And the very long workouts make sense because very long

训练时间——他们甚至一天练两次。

workouts- They're going even train twice a day.

比如深蹲，早上做一次，下午再做一次，天天如此。

Like even though it's a squat, in the morning squat, in the afternoon, every day.

他们吃饭和睡觉都没多少时间，更别提别的事了。

With their eating and their sleeping, they probably don't have time for anything else.

这正是他们能成为职业选手的原因。

Well, that's why they're pros.

这本来就是他们的工作，对吧？

So that's their job, right?

他们干的就是这个。

That's what they do.

所以，你的肌肉增长方面也是这样。

So yeah, your hypertrophy.

力量训练的计划其实挺复杂的，对吧？

Strength training programming is somewhat complicated, right?

这倒不是说有多危险，但你总得付出点代价，不是吗？

Because of, and that's not the danger, but you're going have to pay one way or the other, right?

风险稍微高一点，因为重量更大，对动作技术的要求也更高。

The risk is a little bit higher, because the load's higher, and you have to be a little bit more technically proficient.

说到增肌训练，我通常说它特别简单，谁都能上手。

When it comes to hypertrophy training, the way I like to explain it is it's kind of idiot proof.

训练计划设计得非常简单明了。

The programming is idiot proof.

但训练本身可不轻松。

The work is hard though.

这是你的目标区间。

So here's your range.

大概在五次到三十次之间都可以。

Anywhere between, you know, five reps and 30.

你能在这个范围内找到合适的次数吗？

Like can you hit somewhere in there?

完美。

Perfect.

效果都是一样的。

It's all equally effective.

这事儿根本不会搞砸。

You can't screw that up.

不过增肌训练有个前提，就是你得练到力竭。

The only caveat for hypertrophy is you have to take it to muscular failure.

而且你得有足够的休息，让身体恢复和蛋白质合成发生。

And you need enough rest for the adaptation and protein synthesis to occur.

没错。

Yep.

对。

Yeah.

而且如果你恢复得快，就可以练得更频繁一些。

All and if you recover faster, you can maybe do it more frequently.

如果恢复得慢，那就少练几次。

And if you don't, maybe less frequently.

照这么说，人们是不是该自己试试，找出哪个重复次数范围最适合自己的训练频率，又能长期坚持下来？

By that logic, should people perhaps experiment and figure out what repetition range allows them to recover in concert with the training frequency that they can do consistently?

我的建议是，你应该把重复次数当作一种变化的方式。

My recommendation is, I think you should actually set your, use the repetition range as a way to have some variation.

因为大多数人不想进健身房就一直做3组10次。

Because most people don't want to go in the gym and do threes at ten.

那样很快就会觉得无聊。

They're going get very bored very quickly.

所以我建议你主动换不同的重复次数，主要是为了练得更有趣。

And so I think you should actually intentionally change the rep schemes for simple sake of having more fun.

这完全是另一种挑战。

It is a very different challenge.

刺激肌肉增长的机制确实不一样，但一个人能长出的肌肉量终究是有限的，对吧？

The mechanisms that are inducing hypertrophy are different, but there's only a maximum amount of growth that one can get, right?

目前我们对这些机制的理解，只能说大概清楚，有些人甚至认为我们其实根本没真正搞明白肌肉增长的原理。

And so you have, as best we think it now, and some people actually will espouse that we know really clearly about the mechanisms of muscle hypertrophy, we don't.

这仍然很大程度上是在猜。

It's still very much a guessing game.

但最可能的三个因素是：第一，代谢压力；第二，机械张力；第三，肌肉损伤。

But the three most likely drivers are one, metabolic stress, two, mechanical tension, and then three, muscular damage.

你不需要三者齐全。

You don't have to have all three.

有一个就够了。

One is sufficient.

你可以稍微结合其中一两个，让效果自然出来。

You can have a little bit of one or two, and you can kind of, so you get it to play here.

我们之前已经聊过肌肉损伤了。

We've already talked about the muscular damage.

再说一遍，损伤越多并不意味着越好。

Again, it's very clear, more damage is not better.

但它确实是个不错的参考指标，对吧？

But it is somewhat a decent proxy, right?

再说一遍，有点酸痛其实是好事。

Like again, a little bit of soreness is good.

但你别疼得太厉害，不然会影响你总的训练量，明白吗？

You just don't get so sore, it's compromising your total volume, all right?

机械张力说白了就跟力量有关。

Mechanical tension is kind of like strength.

所以如果你做组数在五到八次之间，而且接近力量训练的范围，肌肉还是会有一点增长。

This is why if you do even set to five or eight, and you're kind of close to that strength range, you will gain a little bit of muscle.

虽然不是最理想的增肌效果，但你确实能长一点肌肉，因为生理反应根本不是从四次就戛然而止，五次就完全不一样了，对吧？

Not optimal muscle gain, but you're going to gain some because everything of these, physiology didn't cut off at four reps, and then five reps is a different thing, right?

一直都是各种因素混合在一起的。

It's always a blend.

你可以把它想象成一条逐渐减弱的曲线。

So think of it as like a fading curve.

越到后面，它的效果就越弱。

As you get closer to the end, it fades less effective.