#250 ‒ 延寿的训练原则 | 安迪·加尔平博士（第二部分）

其中有多少是新有机物的合成，比如氨基酸或其他物质？

How much of that is the synthesis of new organic matter vis a vis the amino acids or something else?

肌肉肥大主要有两种方式，我们要区分慢性肥大或永久性肥大与急性肥大——比如你刚健身完，肌肉因为充满液体而变大。

So there's two main ways that a muscle would hypertrophy, and we're gonna distinguish chronic hypertrophy or permanent hypertrophy from acute hypertrophy being, you know, you just left the gym right now and your muscles are bigger, full of fluid.

这就是导致这种情况的原因。

This is what that would be caused.

所以，你经历了长期的肌肉增长。

So you've got sustained muscle growth over time.

这要么是所谓的收缩性肥大，要么是肌浆肥大的结果。

This is either gonna be a result of what we call contractile hypertrophy or sarcoplasmic hypertrophy.

无论哪种情况，肌细胞都变大了。

In either case, the muscle cell got larger.

直径得到了扩张。

The diameter is expanded.

它就是以这种方式发生的。

It's gonna happen that way.

现在的问题是，细胞内部究竟发生了什么变化，导致它能够永久性地变大？

The question now is what actually changed inside that cell that caused it or allowed it to be permanently larger?

在肌浆肥大的情况下，我们最近才开始意识到这种现象确实存在。

Well, in the case of sarcoplasmic hypertrophy, this is very new that we even thought it existed.

长期以来，健美圈里的人一直在讨论这一点，我们一直把它称为‘兄弟科学’。

Folks have been talking about this from the bodybuilding perspective in those communities for a very long time, and we always called it sort of bro science.

后来，迈克·罗伯茨和他的奥本大学实验室等人开始研究，发现这确实发生了。

Then turns out some folks at Mike Roberts and his lab at Auburn and stuff started looking into it and found that actually it was happening.

所以，这对你们这些‘兄弟科学家’来说又是一次证实，有时候你们确实发现了真相。

And so there's just another vindication for you bro scientists out there that sometimes those guys are onto things.

科学尚未证实，并不意味着它是错的。

Just because science isn't there yet doesn't mean it's wrong.

这是一个非常好的例子。

It's like a very good example.

对吧？

Right?

只是还没有被认真研究过。

Just hadn't really been studied.

所以这确实是发生的。

So that actually happens.

收缩性肥大是由于肌球蛋白和肌动蛋白中的蛋白质增加所致。

Contractile hypertrophy happens as a result of increasing proteins on those myosin and actin.

因此，这可能重要，也可能不重要，但在这里的肌丝中，你并没有增加更多的肌动蛋白或肌球蛋白。

And so it may be important, maybe not, but the myofilaments here, you don't add more actin or myosin.

你只是在它们上面添加了更多的蛋白质球状物，从而增加了它们的直径。

You just add more protein globulins to them and actually just sort of increases their diameter.

那么发生的情况是，你可以想象肌球蛋白的作用就像你有一群朋友，你伸出手臂，抓住旁边朋友的手。

What happens then is you can imagine myosin acting working almost like you got a circle of friends and you were to reach your arms, extend your arms out to the side, grab your friend's hand.

当你把手往身体中线靠拢时，你的朋友们也会靠近你。

And when you brought your hands closer to your midline, your friends would then come closer to you.

如果所有人都同时这么做，整个圆圈的直径就会明显变小或变大。

And if everybody did it at the same time, the entire diameter of that circle would get really small and expand.

好的。

Okay.

太好了。

Great.

如果我体型翻倍，而我的朋友与我的距离保持不变，然后我的朋友也体型翻倍，你会发现，当我伸手去抓她时，我们已经碰到了，因为如果我们整个圆圈没有扩大，我们变得太大了。

Well, if I were to double my size, but my friend stayed the same distance away from me, and then my friend doubled her size, what you can actually see happen is all of a sudden when I go to reach my hand out to grab them, I'm already touching them because we're so much larger if the whole circle didn't expand.

这就叫做肌节间距。

And so this is called lattice spacing.

所以这些肌动蛋白和肌球蛋白之间的间距非常重要。

So the spacing between these actin and myosin is very, very important.

如果我继续变大，我最终会告诉旁边的朋友：嘿，你往旁边挪几英寸吧，你有点挤到我的个人空间了。

So if I just continue to get larger, what I would eventually do is tell my friend next to me, hey, you scoot over a few inches because you're sort of crowding in my personal space.

然后那个朋友会说：嘿，那边的朋友。

And then that friend would say, hey, friend over.

一样的情况，一样的情况。

Same thing, same thing.

所以，结果就是站立的圆圈开始扩大。

So what happens is just the standing circle starts to expand.

因此，肌肉直径增加的最主要原因很可能就是这个。

And so probably the biggest explanation for why muscle increases in its diameter is exactly that.

你增加了收缩单元中的蛋白质，以维持最佳间距，让它们能够伸出手去抓住彼此并收缩。

You've put more proteins in the contractile units in order to maintain optimal spacing so they can reach out and grab each other and pull in for contraction.

整个结构需要稍微拉开一点距离。

The whole thing needed to space out a little bit.

这就像是你邀请了太多朋友来参加派对。

It's like you invited a few too many friends to the party.

现在每个人都觉得不舒服。

Everyone's uncomfortable now.

我们必须拆掉一堵墙，把整个空间变大。

We have to knock down a wall, make the whole thing bigger.

如果我们再邀请更多朋友，就得继续拆墙、扩大空间，否则我们彼此会变得太拥挤、太不舒服。

If we bring in more friends, we gotta continue to knock the wall down and expand the size or else we just get too uncomfortable next to each other.

根据你刚才描述的所有内容，当你经历收缩性肥大时，在我看来，这必然伴随着收缩力的增强，因为你本质上增加了更多的‘钩子’。

When you experience contractile hypertrophy based on everything you've just described, it sounds to me like that comes with contractile force as well because you're putting more hooks basically.

你实际上是在创造更多的锚点，也就是肌动蛋白和肌球蛋白丝，用来抓握并收缩。

You know, you're basically creating more anchors, I e, actin myosin filaments to grab and contract.

这基本上，从初步近似来看，是一个正确的说法吗？

Is that essentially, you know, to a first order approximation, a true statement?

是的。

Yeah.

这实际上是真的，而且可以从多个角度解释。

And this is actually true it's explainable for a number of ways.

第一，一般来说，尤其是在一个人锻炼的早期阶段，当你变强时，你会增加更多的肌肉质量，这两者是高度相关的。

Number one, in general, especially early in someone's exercising career, as you get stronger, you'll add more muscle mass, and those are very highly linked.

这个相关系数并不是100，也不是99。

That r score is not 100 it's not nine nine.

它们并不是100%相同的东西，我们稍后会加以区分。

It's not a 100% the same thing, and we'll differentiate that later.

以增肌为目标的训练，和以增强力量为目标的训练，并不相同。

Optimizing for muscle growth is not the same as optimizing for strength.

以增强力量为目标的训练，也不同于以增肌为目标的训练。

Optimizing for strength is not the same from optimizing for muscle growth.

所以，在某个阶段，它们会逐渐变得越来越不同，但在最初阶段，两者是紧密相关的。

So at some point, they start to diverge more and more and more, but at the very beginning, they're very tightly linked.

因此，如果有人希望训练更高效，或许可以同时获得一点增肌和一点力量提升。

And so if somebody just wanted to be economical in their training, you could probably get a little bit of both.

你当然会同时获得一点增肌和一点力量提升。

Well, you certainly would get a little bit of both.

但如果你的目标是专精其中一项，那方法就会略有不同，我们稍后会详细区分。

If you wanted to optimize for one, then that is a little bit different, and we'll distinguish all that later.

随着你持续训练，变得越来越强壮，肌肉大小与力量之间的关联确实会逐渐减弱。

Now, as you continue on with your training career and you get stronger and stronger and stronger, then the link between muscle size and strength does start to go away.

但它永远不会完全消失，这正是你刚才提到的原因。

But it never goes away entirely because of exactly what you mentioned.

如果你增加了更多的收缩单位，这可能并不是在优化力量，但会带来力量的一些提升。

If you're tacking on more contractile units, it's not maybe optimizing strength, but it's going to come with some increases in force.

理解这一点的简单方法是看看力量举、大力士、摔跤或综合格斗这些项目。

And the easy way to think about this is just look at whether it's powerlifting, strongman, wrestling, MMA.

通常你会看到，随着身体尺寸的增大，力量也会随之增强。

You're generally going to see people, as you go up in physical size, you go up in strength.

对吧？

Right?

但这并不意味着你找不到一个155磅的运动员比170磅的运动员更强。

Now it doesn't mean you couldn't find a one hundred and fifty five pound athlete who's stronger than a hundred and seventy pound athlete.

你显然可以找到这样的例子。

You clearly could.

但如果你看看历史纪录，随着级别越来越高，力量也在不断提升。

But if you look at old record scores, go higher and higher and higher.

因此，体型和力量之间确实存在内在联系，尽管这种联系并非100%确定。

And so there's an intrinsic length there, but there are a connection between mass and strength, although it's not a 100%.

所以是的，你会把这些东西加上去。

So yeah, you're going to put those things on.

我想这里有一个重要的注意事项：在你训练生涯的早期，你甚至不需要区分这两者，因为两者都会随之而来。

And I guess one important note here is early in your training career, you really don't even need to distinguish between the two because both is gonna come along for the ride.

你增加一些肌肉，力量就会提升。

You add on some muscle, you're gonna get stronger.

如果你进行力量训练，你也可能会增加一些肌肉。

And if you do strength training, you're probably gonna attack on some muscle as well.

两者都会随之而来。

They're both gonna come along for the ride.

因此，你可以以这种方式更经济一些。

So you can be a little economical that way.

安迪，我们再回过头谈谈肌浆肥大。

Andy, go back to the sarcoplasmic hypertrophy for a moment.

给我讲讲这个概念的背景。

Just give me the background story on that.

我完全不知道这一点。

Was totally unaware of that.

上高中的时候，我只看肌肉和健身方面的内容，兄弟科学就是我的全部。

When I was in high school, of course, all I did was read muscle and fitness and bro science was my life.

我有一段时间没关注这个了。

I've been a little away from it.

告诉我，健美界当时提出了什么观点，而科学界后来才真正认可？

Tell me what it was that the bodybuilding community was proposing that science basically only really came to recognize.

长期以来，我和许多其他运动科学家都认为，如果想增加肌肉肥大，每组8到12次重复是最佳范围。

In general, for a long time, myself and many other exercise scientists were sort of purporting that if you want to gain muscle hypertrophy, eight to 12 repetitions per set is the optimal range.

但如果你观察健美运动员，他们会做各种其他训练。

But yet, if you look at bodybuilders, they're doing all kinds of other stuff.

他们会做20次、30次一组的训练，或者采用不同的训练方式。

They'll do sets of 20 or 30 or they'll do different styles training.

在我们科学家看来，这些都不算肌肉肥大。

According to us scientists, that was not hypertrophy.

那属于肌肉耐力或者力量，不会导致肌肉肥大。

That was muscular endurance or that was strength, those would not result in hypertrophy.

后来，越来越多的研究出现，布拉德·谢恩费尔德做了大量这项工作。

And then eventually, more and more research came out, and Brad Schoenfeld did much of this work.

他极其多产。

He's incredibly prolific.

布拉德表明，实际上，只要其他条件相同，每组5次到30次的训练范围对肌肉肥大的效果基本相当。

And Brad showed, well, actually, hypertrophy is pretty much equal from anywhere between five repetitions per set to up to 30 repetitions per set if other things are equated for.

前提是RPE达到相同的水平。

Provided the RPE gets to the same point.

对吧？

Right?

每组的剩余次数必须接近力竭，不一定要完全力竭，但就是这个意思。

The reps in reserve has to basically you have to get pretty close to failure, not failure necessarily, but Exactly.

在做30次结束时，你的痛苦程度必须和做7次结束时一样。

At the end of 30, you need to be hurting as much as you would be at the end of seven.

是的

Yeah.

这非常困难，因为你大概在做15次的时候就会开始感到疼痛。

And it's very hard because you're gonna start hurting at, like, 15.

更早就会了。

Much sooner.

是的

Yeah.

没错

Exactly.

你只能坚持下去。

You gotta just bear with it.

它会让肌肉承受更长时间的张力，而且在某些情况下，根据动作的不同，对心血管系统的负担也更大。

It's much more time under tension, and in some ways, it's also more taxing to your cardiovascular system depending on the lift.

确实可能如此。

It certainly can be.

确实可能如此。

Certainly can be.

所以健美界会说，比如你以这种模式训练，做5到10次重复，可能会增加收缩单位，这就是你变强的原因。

So what the bodybuilding community would say are things like, hey, if you lift in this fashion, five to 10 reps, you might increase contractile units, and that's why you're getting stronger.

然而，如果你采用更高的重复次数，增长则主要来自肌浆肥大。

However, if you were to go higher repetition ranges, it's going to be coming from sarcoplasmic hypertrophy.

这之所以重要，是因为它几乎完全由液体潴留的增加所解释。

And why that matters is that's almost exclusively explained by increases in fluid retention.

因此，这是一种非收缩性的肥大。

And so it is non contractile hypertrophy.

这就是为什么你可能会变大，但并不会变强。

So this is why you can get bigger, but you're not getting stronger.

那就是力量。

That's the strong.

是的。

Yeah.

对。

Right.

这就是功能上的区别。

That's the functional distinction.

而且，我们之前一直认为，不，不，不，不，这种情况并不会发生。

And again, that's like something that we were just like, no, no, no, no, It doesn't happen.

曾经有几篇论文提到过，但说实话，当时的技术还无法测量它。

There had been like a couple of papers, but the technology wasn't there, honestly, to measure it.

直到一些检测方法出现，迈克真正推动了这项研究，我们才恍然大悟。

Until some assays came around and Mike really got that stuff going and it was like, oh crap.

现在看来，这个说法其实已经相当清晰了。

And now it looks like the story is actually pretty clear.

迈克写了一篇关于这个主题的精彩综述论文，你甚至可以看到他绘制的图表。

Mike has a wonderful review paper on this stuff and you can actually see a graph he's developed.

你可以看到肌浆肥大和肌原纤维肥大分别在什么时候发生，以及在整个训练过程中会发生什么变化。

And you can look at when cycloplastic hypertrophy happens, when contractile happens, and what happens over the course of your training experience.

我认为这很好地解释了正在发生的事情。

And I think it actually explains what's happening pretty nicely.

我认为这完美地引出了我现在想讨论的一个非常优雅的框架，即如何描述构成矩阵的一系列行和列。

I think that was the perfect intro to what I think would be a really elegant framework for now how to talk about a series of rows and a series of columns that make up a matrix.

在我们的第一期播客中，我们讨论了不同类型的运动员。

In our first podcast, we spoke about the different types of athletes.

然后我们谈到了训练压力所涉及的不同变量。

And then we talked about the different variables that go into training stress.

由于时间实在不够，我们当时没有填补这个矩阵。

What we didn't do because there simply wasn't enough time was fill in that matrix.

而今天我正想完成这件事。

And that's what I'd love to do today.

所以我回头思考了一下，有哪些值得关注的不同表型？

So I went back to is what are the different phenotypes of interest?

我们将以力量举运动员、举重运动员、大力士、健美运动员、CrossFit运动员、田径运动员为例，然后根据以下方面来分析他们。

So we're gonna go with a power lifter, an Olympic weight lifter, a strong man, a bodybuilder, a CrossFit athlete, a track and field athlete, and then we're going to look at them according to, you know, the following.

如果你专门训练成为这类运动员，你的训练频率是多少？

If you're training to be specifically that athlete, what's your frequency of training?

你的训练强度是多少？

What's your intensity?

例如，以最大重复次数的百分比或最大摄氧量的百分比来衡量。

For example, as a percent of one RM or VO two max.

你完成的训练量是多少？

What's the volume you're doing?

你是如何考虑组数和次数的？

How are you thinking about sets and reps?

休息和恢复时间是怎样的？

What's the rest recovery?

是否还需要其他类型的技术训练适应？

And is there any other sort of skill based training adaptation that's necessary?

我承认这可能会花一些时间，但我认为这是一种非常优雅的方式，可以整合我们在第一期对话中提到的许多概念。

I acknowledge this might take us a while, but I think this is a very elegant way to synthesize so many of the concepts that were in the first episode of our sit down.

我认为在很多方面，这正是理论付诸实践的关键时刻。

And I think in many ways, this is kind of the rubber hitting the road.

现在我告诉你，安迪，我做这件事的最终目标是从这些表型中提炼出对我个人而言最重要的表型的洞见，这个表型不是举重运动员、奥林匹克举重运动员、大力士或健美运动员，而是我所说的‘百岁全能运动员’。

Now I'll tell you that my ultimate goal in doing this, Andy, is to now extract from each of those phenotypes the learnings for what I consider personally the most important phenotype, which is not power lifter, Olympic weight lifter, strongman bodybuilder, etcetera, but rather what I call the centenarian decathlete.

换句话说，尽管我只有50岁，但我对训练的很多思考都是为了90岁的自己。

In other words, even though I'm only 50, so much of how I think about training is for the 90 year old version of me.

到90岁时，我希望自己能做什么？

What do I wanna be able to do at 90?

我对这一点已经有了相当清晰的认识。

I have a pretty good sense of what it is.

这目标相当大胆。

It's quite audacious.

为了确保我在90岁时仍能像一个非常健康的70岁老人一样正常生活，未来四十年我需要做些什么？

What do I need to do for the next forty years to make sure that at 90, I'm functioning, to be honest with you, like a very fit 70 year old.

这就是我的追求。

That's the aspiration.

所以如果我们有时间，就以这个作为结尾。

So we'll end with that if we have time.

如果没有时间，那这部分很容易作为第三部分。

If not, that'll easily be part three.

但让我们从你提到的顺序开始，也就是从力量举运动员说起。

But let's start with the order that you presented them in, which was starting with the power lifter.

所以再次提醒一下听众，力量举是一项非常特定的运动。

So again, just for folks listening, power lifting is a very, very specific sport.

它只包含三个动作，你的得分依据是硬拉、卧推和深蹲这三个动作的总重量。

It consists of three and only three lifts, and you are scored on the basis of the total amount of weight you move in a deadlift, a bench press and a squat.

仅此而已。

And that's it.

没人关心你长什么样。

Nobody cares what you look like.

也没人关心你完成这些动作有多快。

Nobody cares how fast you can do that.

没人关心你能做多少次重复。

Nobody even cares how many reps you can do.

对吧？

Right?

除了数字之外，其他什么都不重要。

There's nothing that goes into it, except it's a number.

a 加 b 加 c 等于总和，就这么简单。

A plus b plus c equals total, and that's it.

这些家伙在他们所做的事情上真的非常强壮。

Now those guys are strong as hell for what they do.

或许可以给人们一些数字上的概念。

Maybe give people a sense of numbers.

选两个不同的体重级别，向人们解释一下力量举运动员在这三个动作中有多强。

Pick two different weight classes and explain to people just how strong a power lifter is in those three lifts.

为了更清楚地说明，当我们说力量时，你也可以理解为力。

To really clarify, when we say strength, you could also think about force.

我会把这些词互换着用。

I'll say those interchangeably.

在现实世界中，如果有人能拖动一列火车之类的东西，我会觉得，哇，那真是个大力士。

And well, in the real world, if somebody were to be able to drag a train or something, I'd be like, well, that's a strong person.

但从技术上讲，最大力量是指你一次性能完成的最大重量。

But technically, maximal strength is what's the maximum amount you can do one time.

我知道你刚才说过这一点，但我真的想确保观众能准确理解。

And I know you said that a second ago, but I really wanna make sure that the audience heard that correctly.

是的。

Yeah.

因为‘力量举运动员’这个名字有点误导性，我想你接下来会解释为什么。

Because the name power lifter is a bit bit misleading here, which I think you're about to explain why.

没错。

That's exactly right.

力量与力的区别在于速度。

Power, the difference between force and power is speed.

所以另一种说法是，如果你把速度乘以力量或强度。

And so another way to say this is if you take speed, multiply that by force or strength.

这就是获得功率的方法。

That's how you get power.

因此，这其中隐含的意思是，功率由力量和速度共同组成。

And so implicit in that is power is comprised of both strength and speed.

所以它包含一个速度成分。

So there's a speed component to it.

在你提到的力量举运动中，其实并没有速度成分。

In the case of the exercises you listed in power lifting, there's no speed component to it really.

他们试图尽可能快地移动，但评分并不看速度。

They're trying to move as fast as they can, but they're not scored on speed.

没有计时器。

There's no clock.

他们移动得多快根本无关紧要。

It doesn't matter at all how fast they move.

这明确地是对纯粹且绝对力量的测试。

It is explicitly a test of pure and absolute strength.

你一次最多能举起多少？

What is the most amount you can lift one time?

我们尝试了三种不同的动作，但并不是看谁能做三到四次，也不是看谁完成得最快。

There are three different exercises we tried in, but you don't get to do it for three or four reps or it's not who could complete it the fastest.

关键是看你能举起的最大重量。

It is who's the maximum thing you can lift.

举个例子，我职业生涯中曾与斯特菲·科恩有过一些接触，虽然不多，但确实有过，她拥有25到27项世界纪录。

So to give you some examples, I have worked with Stephie Cohen a little bit, not much, but just a little bit in my career, and she has 25 or 27 world records.

在她的一次比赛中，我记得她的体重是一百一十九磅。

One of her competitions, think she weighed one hundred and nineteen pounds.

我认为她在那次比赛中硬拉了五百二十五磅。

And I think she deadlifted five twenty five in that competition.

她曾经硬拉过五百八十五磅，我相信是这样。

She's deadlifted five eighty five, I believe.

所以这里的力量已经达到了自身体重五倍以上，这简直荒谬。

So getting in the stratosphere of well over 5x body weight here, which is absurd.

硬拉是她的强项，但她卧推可能也超过了200磅，深蹲更是远超400磅。

Deadlift is her thing, but she's still probably benching 200 something and squatting well over the 400s.

作为一个120磅重的女性，这已经非常强大了。

As a one hundred and twenty pound female, that's pretty strong.

这真的完全难以置信。

It's simply unbelievable actually.

这简直不可思议。

It's totally unbelievable.

我今天在练硬拉。

I was deadlifting today.

对吧？

Right?

今天正好是我练硬拉的日子。

Today just happens to be deadlift day for me.

因为我不再能像以前那样了，我18岁的时候达到了巅峰。

And because I no longer can like, I peaked at 18.

这有点让人沮丧。

It's a little depressing.

对吧？

Right?

就像，我只是觉得

Like, I just that

那是我硬拉的巅峰。

was my peak in deadlift.

我的意思是，我不确定自己是否还像以前那样在意能举多重，但现在我做的是别的事情。

Well, I mean, don't know that I even care to lift as much as I did, but now I do different things.

所以今天，主要训练是四组，每组一分钟内尽可能多做重复次数，使用15磅的重量。

So today, the main set was four rounds of one minute as many reps as possible with three fifteen.

这是一种不同的压力。

It's a different stress.

别搞错了。

Make no mistake about it.

这种疼痛完全不一样。

It hurts in a totally different way.

是的。

Yeah.

在六十秒内尽可能多地做三个十五。

Do three fifteen as many times as you can in sixty seconds.

休息三分钟，然后一遍又一遍地重复。

Rest three minutes, and keep doing that over and over again.

我希望贝丝要么加薪了，要么被开除了。

I hope Beth got a raise or got fired for that.

总得有一个吧。

One of the two.

whoever programmed that for

Whoever programmed that for

你。

you.

我绝不会做那种事。

There's no way I'm doing no.

实际上，事后我告诉了贝丝，她问我：你这么做的目的是什么？

Actually, I told Beth after and she was like, what was your intention with this?

我说：其实吧，是的。

And I was like, actually yeah.

不管怎样，即使在我最强壮的时候，我也做不到五点二十五。

Anyway but, like, even at my strongest, I couldn't do five twenty five.

但我最强壮的时候，体重是一百六十磅。

But my strongest, I weighed one hundred sixty pounds.

所以这是一次惊人的动作量。

So that's a staggering amount of movement.

而且你的身体结构非常适合拉拽。

And you've got good levers for pulling.

你手臂很长。

You got long arms.

我猜你做硬拉应该挺高效的。

You're probably like pretty efficient at deadlifting, would assume.

硬拉是我三项中最拿手的。

Deadlifting was my best of the three by far.

卧推可能是你最弱的，我猜是这样，基于

Bench is probably your worst, I would assume, based on

我会不好意思说我的卧推能推多重。

It is I will embarrass myself by saying how much I could bench.

我想我该把这个故事讲完。

I guess I should finish this story.

我160磅体重时的最大卧推是270磅，这并不算好。

Two seventy was my best bench at a weight of one sixty, which is not that good.

我的意思是，说实话。

I mean, let's be honest.

这并不算好。

It's not that good.

但也没那么糟。

It's not that terrible though either.

还行。

It's okay.

所以如果你想看看那种极端顶尖的水平，我不太了解。

So if you wanna look at like the crazy top end of the scale, I'm unfamiliar.

是的。

Yeah.

我们来跟大家多说说什么是力量举吧，我觉得这有点复杂，因为你得考虑经过检测和未经检测的运动员。

Let's tell people more of like what and I guess in powerlifting, is a little complicated because you do have to consider tested versus untested athletes.

这两者差别挺大的。

It's a pretty big difference.

对。

Yeah.

我们直接说说人类的极限能力吧。

Let's just give you the maximum human potential.

用了所有类固醇，谁在乎呢？

On all the steroids, who cares?

所有装备，所有深蹲服，都无所谓。

All the gear, all the squat suits, whatever.

我的朋友AJ罗伯茨，我记得他最好的深蹲成绩是1250磅或者1240磅。

My friend AJ Roberts, I think his best squat was twelve fifty or twelve forty.

这简直让人难以置信。

It's just hard to believe that's possible.

我觉得他当时体重是308磅。

I think he was three hundred and eight pounds for that meat.

所以这相当于四倍自身体重的深蹲。

So that's, you know, four x squat.

我不知道目前的史上最高纪录是多少，因为实在太难统计了，但我认为现在已经超过1300磅了。

I don't know what the, like, all time, all time, all time record is right now because it's so hard, but I think it is north of 1,300 at this point.

这并不常见，但确实有人完成过一千磅的硬拉，也有人完成过一千磅的卧推。

It's not common, but people have pulled, deadlifted a thousand, and people have benched a thousand.

有更多人完成了超过一千一百磅的深蹲。

There's a lot more people who have squatted, like 1,100 plus.

这些人的数量相当可观。

There's a decent number of those people.

但只有少数几个人在穿戴所有装备的情况下完成了一千磅的硬拉，也只有少数人完成了一千磅的卧推。

But there are a handful of people who have deadlifted a thousand and a handful that have benched a thousand with all the gear and all this stuff.

但谁在乎呢？

But who cares?

这相当于半吨重。

It's like half a ton.

他们卸下杠铃，握住它，互相触碰。

They're taking off the bar, holding it, touching each other.

这太荒谬了。

It is absurd.

这简直荒谬至极。

It's simply absurd.

好吧。

Okay.

所以我们已经确认了，尽管术语上有些小混乱，但这些人确实极其强大。

So we've established that despite the hiccup in the nomenclature, these people are insanely strong.

再次提醒所有正在听或观看的人，你们可能永远都不想尝试极限次数的硬拉、卧推或深蹲。

Again, I would encourage everyone who's listening or watching, you may never desire to do a maximum rep deadlift bench press or squat.

我个人再也不想做一次了，永远都不想。

I personally have no desire to ever do it again, ever.

我这辈子都不会在任何一项动作中把杠铃加重到接近那个程度。

There's never a day I'm gonna put enough weight on a bar in any of those three lifts to even come close to that.

尽管如此，他们训练所遵循的原则对我来说非常重要。

That said, the principles of how they train matter a lot to me.

那么我们先从频率说起吧，安迪，你可以按任何顺序来，但我们先聊聊频率。

So let's start with well, you can take them in any order you want, Andy, but let's just talk about frequency.

当一个运动员来找你时，你们遵循的主要原则是什么？

What are the sort of the guiding principles for how you take an athlete who comes to you?

我想，为了便于讨论，安迪，我们假设所有提供的指导都不是针对训练年限极长的世界级运动员。

And I guess, maybe for the purpose of this discussion, Andy, let's assume that all of the guidance we're going to provide is not for a world class athlete with an enormous training age.

相反，我们也假设这不是针对从未碰过器械的人。

Conversely, let's also assume it is not for someone who has never lifted a finger.

同样，为了简化起见，我们不妨假设在每种情况下，你面对的都是有一定运动经验、但并非专门从事这项运动的人。

Again, I think just for the sake of simplicity, why don't we assume that in every situation, you're taking a person who has some exercise exposure, but not specific to this endeavor.

在这种情况下，你指的是一个从小参与体育运动、体能尚可、偶尔打打街头篮球、做点其他运动的人。

So in this case, you're talking about a person who grew up playing sports, maybe they're reasonably fit, they still muck around, you know, they play some pickup basketball, maybe they do a little bit of this and that.

他们对健身房并不陌生。

They're no stranger to the gym.

他们知道各种器械和动作是怎么回事。

They understand what lifts and things are.

但说实话，他们从未参加过力量举比赛，现在来找你说：嘿。

But truthfully, they've never been to a powerlifting meet, and they're coming to you saying, hey.

我真的很想参加50岁以上的举重比赛，你知道的，就是50到55岁的力量举项目。

I would really I'd like to compete in the 50 and up, you know, or 50 to 55 power lifting thing.

所以这个人带着这个目标来了。

So guy shows up with that.

告诉我你会怎么为他制定训练计划。

Tell me how you're walking about his training program.

我想在这一点上做出两个小小的区分。

I wanna make two slight distinctions inside of that.

第一个区分是理论上技术上最理想的做法。

Distinction one is what is theoretically technically optimal.

第二个区分是更现实、更实际的做法。

Distinction two is what's probably more realistic and practical.

好的。

Okay.

我们随时都可以同时给出这两种方案。

Let's always feel free to give both of those.

在我的世界里，我把这些区分为效率和效果。

I distinguish these in my world as efficacy versus effectiveness.

所以，最大的效率就是刚才说的那种情况。

So max efficacy is exactly the former there.

理论上，如果你能完美地完成所有事情，就会获得最佳结果。

Theoretically, if you can do everything to perfection, you will have the best results.

效果则是在现实世界中，当你因为孩子生病熬夜，工作又多了一个额外的截止日期，导致训练时间被压缩时，你所能做的最好的事情。

Effectiveness is in the real world when you stay up late at night because your kids are sick, and you got a little extra deadline at work, and that's going to cut into your training, what's the best you can do?

你刚刚描述的正是我昨晚的情况。

You just described last night for me.

所以，在我们接下来要讨论的整个框架中，有一条始终成立的原则：特异性永远是你的答案。

So one thing that's gonna hold true throughout all of this matrix we're gonna cover is specificity is always your answer.

如果你想提高写作能力，你就需要写作。

If you wanna get better at writing, you need to write.

如果你想提高短跑能力，你就需要短跑。

If you wanna get better at sprinting, you need to sprint.

如果你想变得更强，想一次性举起你能举起的最重重量，那无疑是最佳途径。

If you wanna get stronger and you wanna get better at picking up a weight, one time, the heaviest you can pick it up, that is by far the most direct route to go.

也就是说，在这种情况下，你应该每天练习举起100%的最大重量。

Meaning, in this case, you should practice every single day picking up 100% of your max.

哇。

Wow.

理论上，这就是特异性原则告诉我们的。

Theoretically, that's what specificity would tell you.

第二个区别是，这并不现实。

Distinction two, that's not realistic.

你所描述的这个人，受伤频率太高了。

The injury for this person you described, injury frequency is too high.

如果你是一名真正的顶级运动员，你可能会接近这种方法。

Now, if you are a truly elite athlete, you might do something close to that.

如果你看看保加利亚训练法，这适用于举重运动员和力量举运动员，类似的情况也是如此。

If you look at the Bulgarian method, this would be weightlifters, powerlifters, but similar.

他们每天都会进行抓举、挺举和深蹲的一次最大重量训练。

They're gonna do a one rep max in the snatch, clean, jerk, and squat every day.

这就是他们所做的。

This is what they do.

不过，这些人很可能已经处于系统的训练体系中。

Now, again, these are people probably on systems.

他们已经训练了五、六、七、八甚至九年。

They are five, six, seven, eight, nine years into their training career.

而在训练间隙，他们会接受按摩。

And in between, they're getting massages.

所以，理论上，如果你真的想最大化专项性，你可以这么做，而且确实有很多人这样做过。

So, like, in theory, if you really wanted to maximize specificity, you could do that, and many have done that.

阿尼姆·苏莱曼诺格鲁，也就是人们常说的‘口袋赫拉克勒斯’，如果你想去搜索这个人的话。

Aneem Sulaimanoglu, one of Pocket Hercules, if you want to Google that guy.

不过，他并不是全年都这么做，而是在训练的某些阶段才会采用这种方式。

Now, he didn't do it for all of his training, for all year round, but certain phases of his training, that's what you would do.

高度特异性会让你在这些动作上进步得更快，这是毫无疑问的。

High specificity, you're going to get better at those things, no question.

所以，退一步说，除此之外的任何训练都属于较低特异性。

So to peel that back, anything besides that is less specific.

但你必须开始权衡：我会不会受伤？

But you have to then start hedging towards, okay, am I going to get hurt?

这对您描述的这种训练者来说并不现实，也忽略了所有实际影响。

That's not realistic for the avatar you described, and all the practical implications.

因此，你真正应该做的是，在不引发过度训练和损伤的前提下，尽可能接近这种模式。

So what you want to do though is get as close to that as you can while not inducing overload injury, all that other stuff.

所以现实的情况可能是，每周一到五天，你训练这个动作模式。

So realistic scenario, probably something like one to five days per week, you work that movement pattern.

实际上，对大多数人来说，每周两次就很好了。

So realistically, realistically, two would be good for a lot of people.

所以如果你想增强深蹲力量，那就每周深蹲两次。

So if you want to get stronger at squatting, squat twice a week.

如果你恢复得好，深蹲动作也标准，那每周三次是合适的。

If you recover well and you squat well, your mechanics are well, three days a week.

那会是一个非常、非常、非常好的训练计划。

That would be a really, really, really good program.

但你完全可以每周只练两次这个动作，就变得非常非常强壮。

But you could get very strong, very strong doing two days a week in that movement.

所以如果你想像力量举那样练全部三个动作，也许每周练两次卧推，一次硬拉，一次深蹲，类似这样。

So if you wanted to do all three, like in power lifting, maybe bench twice a week, maybe deadlift once a week, maybe squat once a week, something like that.

如果你希望每周练两次深蹲和两次硬拉，那也有可能行得通，取决于其他变量。

Maybe if you wanted to squat twice a week and deadlift twice a week, you could maybe get away with that depending on other variables.

所以训练频率最少可以降到每周两天，因为你可能安排一天练卧推和深蹲，另一天练卧推和硬拉？

So it could be as little as two days a week of training because you could do a bench squat day and a bench deadlift day potentially?

是的，可以。

It could.

对很多人来说，像你描述的这种人，确实会变得更强壮。

And for a lot of people, the person you're describing, they would get stronger.

这并不是最优的，但对很多人来说肯定非常有效。

It wouldn't be optimal, but it would be certainly effective for a lot of folks.

如果他们说，安迪，我愿意每周去健身房四天。

If they said, Andy, I'm willing to be in the weight room four days a week.

我正在全力优化这个计划。

I'm really optimizing on this.

如果我每周要去健身房四天，你基本上会设计一个训练计划，让每个动作练三次，总共八次训练，类似这样的安排吗？

If I'm gonna be in the weight room four days a week, are you basically gonna figure out a split where you get three of each in those eight sessions or something to that effect?

我会建议人们了解一下所谓的‘结合训练法’。

I will tell people to look into what's called a conjugate.

这种训练法有很多种形式，但这里指的是西区杠铃的路易·西蒙斯式结合训练法。

There's many forms of this, but this would be the west side barbell, Louie Simmons form of conjugate.

这几乎完全符合他们所描述的模式。

And that's almost exactly what they describe.

对吧？

Right?

所以一开始会有一些纯粹的力量训练。

So it's a little bit of pure strength work at the beginning.

接着是一个肌肉耐力阶段，基本上是这样。

There's a muscular endurance phase, basically.

然后有一个速度阶段，还有一个力量阶段。

There's a speed phase to it, and then there's a strength phase to it.

他们就这样逐步融入，并且实际上只是轮流进行。

And they just build that in, and they actually just sort of rotate it through.

卧推、深蹲、硬拉、卧推，他们就这样持续进行。

Bench squat, deadlift, bench squat, they just power it through that way.

所以这是一个非常简单的模式。

So that's a very easy model.

所以你是说，他们在每次训练中都这样做，还是说这一周内是这样分布的？

And so you're saying that they would do that in any given workout or across the week it's spread out that way?

抱歉。

Sorry.

是的

Yeah.

分布在一周内。

Across the week.

所以基本上，你走进健身房，先做一次最大重量的硬拉，然后做一些针对下背部、臀部、腘绳肌或其他所需部位的辅助训练。

So basically, you'd walk in the gym, you're gonna do a max deadlift, and then you're gonna do some assistance work in your low back or your glutes, your hamstrings, or whatever is needed.

第二天你来的时候，可能是最大重量的卧推，然后做三头肌、肩部、后束、颈部等训练，等等。

The next day you come in, it's maybe a max bench, and then tricep work, shoulder work, rear delts, neck, whatever, etcetera.

然后你接下来的训练日就按照这种方式进行。

And then the day you come in, you kinda follow it that way.

下一个问题是，你是否只在正式的三大项中让运动员举超重的重量，还是也会让他们做非常重的辅助动作？

The next question is, is the only time you're gonna have this athlete moving insanely heavyweights in the three formal lifts, Or do you have them do very heavy things that are accessory?

我来举个例子。

So I'll give you an example.

你会让他们做非常重的臀桥、非常重的上斜卧推、非常重的军事推举，或者非常重的前蹲吗？也就是说，这些动作他们不会在比赛中使用，但与他们比赛的动作有很高的重叠性？

Do you have them do very heavy hip thrusters or very heavy incline bench press or very heavy military press or very heavy front squats, I e things that they are not going to compete in but have a high degree of overlap with what they're competing in?

专项性最重要

Specificity wins

就是这样。

here.

所以你会说不，因为你不是职业运动员，没有那么多时间，就直接练这个动作吧。

So you're gonna say no because you're not a professional athlete who has all the time in the world, just do the lift.

我会说主要还是专注于这个动作。

I would say stick mostly to the lift.

即使对这个人来说，也不是因为他们不是职业运动员。

Now even for this person, not because they're not a professional athlete.

你反而可以说，他们更需要变化。

You could make the argument, they need variation more actually.

因为谁真的在乎他们能否最大化力量增长呢？

Because who really cares if they optimize their strength gain?

我更倾向于稍微偏向整体安全性。

I'd rather push it a little bit more towards overall safety.

而变化能为你带来这一点，因为它减少了对相同动作模式和相同负荷模式的过度使用。

And variation will give you that because it's less overuse of the same movement pattern, the same loading pattern.

你获得的变化越多，特异性就越少，因此直接适应性也越低，但过度使用的可能性也越小。

The more variation you get, the less specificity, so the less direct adaptation, but the less likelihood of overuse.

对于这个特定的人，我可能会这么说，但如果我们真的要这么说，我会在这里说。

In this particular person, I would probably but if we really said this, I would say it here.

也许我会这样表达。

Maybe I'll say it this way.

我们每天训练的核心将是那个精确的动作。

The core of our day when we come in is going to be that exact movement.

它将是你的比赛姿势下的杠铃深蹲。

It's going be a barbell back squat in your stance the way that you're going to compete.

很好。

Great.

当然，在比赛前大约八周内。

Certainly within maybe the eight weeks prior to this competition.

但除此之外，在我们所说的休赛期，我们会引入变化，做其他训练。

Outside of that, though, when we call off season, we would introduce variation, do other stuff.

不过，在他们处于专项阶段时，我们可能会做我们的主要动作，这是我们通常的说法。

While they're in that specificity phase, though, we might do our primary lift, is what we kind of call it.

然后在那之后，我们会做大量的辅助动作。

And then after that, we would do a ton of accessories.

所以，我们可能会先进行杠铃深蹲这样的高强度训练，然后接着做壶铃深蹲。

So we might do our hard work on our barbell, back squat, and then maybe we go to a goblet squat.

也许我们会做分腿蹲。

Maybe we do split squat.

也许我们会做侧弓步。

Maybe we do lateral lunges.

我们还会做其他动作，比如反向臀桥之类的。

And we would do other stuff, reverse hypers and things like that.

所以你会想要使用所有这些动作，但这些都被我们称为辅助动作或支持性训练，而且你可能会为这些动作选择更高的重复次数。

So you would want to use all those, but those would be what we call accessories or supporting stuff, and you would probably go to higher repetition ranges for those.

你不会去做最大努力的弓步。

You wouldn't do a max effort step up.

你可能会做几组5到8次的训练，以此来很好地支持关节，让身体感觉舒适，但你要把纯粹的力量训练集中在核心动作上。

You might do set to five eight, something like that to really support the joints and make everything feel good, but you keep your pure pure strength work to that core lift.

当你在进行那个阶段时，我们就随便选一个吧。

And when you're in that, let's just pick one.

比如，我们就选硬拉。

Let's just pick the deadlift, for example.

你会让他们使用的重复次数范围是多少？

What's the rep range you're gonna have them working in?

有没有一个重复次数，高到会让你远离最大力量训练？

Is there a number of reps that is so high that it's getting you too far away from max strength?

五次大概是合适的数字。

Five is sort of the number.

五次，除非你超过五次，否则你开始失去力量产出。

Five unless you get starting past five, you start losing worse production.

我以前年轻的时候把这些表格背得滚瓜烂熟。

I used to know these tables off by heart from when I was younger.

我觉得五次重复大概是通常一次最大值的85%吧？

I believe five reps, is that 85% of typically one RM that you do five for?

这完全因人而异。

It totally depends.

实际上，这和肌纤维类型关系很大。

Actually, it depends a lot on fiber type.

说来有趣，这还和动作本身有关。

It's actually sort of funny, but it depends on the movement.

对于硬拉和卧推来说，情况并不一样。

The same is not true for deadlift versus a bench.

这些数字会偏差很大。

Those numbers go way off.

所以这只是一个大概的估算值。

So it's a rough ish number.

实际上有一张叫做普拉列平图表的东西。

There's actually a chart called Pralepin chart.

把它放到节目笔记里。

Put it in the show notes.

这张图表显示，有一些来自新西兰的力量举运动员的研究，但据我所知，这最初源自俄罗斯的文献。

What the chart does is it tells you there's been a handful of studies on it out of New Zealand of some power lifters and stuff, but this is from the Russian literature, I believe, originally.

但不管怎样，它告诉你在某个百分比下，一周内总共应该做多少次重复。

But anyways, it tells you how many reps to do throughout the week total at a given percentage.

换句话说，比如在70%到80%之间，总共要完成这么多次数。

So in other words, hey, between 70% to 80% accumulate this many reps.

在80%到90%之间完成这么多次数，90%、95%等等也是如此。

Between 80% to 90% accumulate this many reps, accumulate 90%, 95%, etcetera.

它给你一个范围，告诉你每周总共应该保持多少次重复。

And it gives you a range of reps to stay within in terms of total per week.

这相当不错，因为它会告诉你，你能承受多少最大强度训练，以及为了支撑这些训练，你需要做多少辅助训练。

And that's pretty good because it'll tell you sort of like, here's the amount of max effort you can get away with, and then here's how much supporting work you need to do to make sure that stuff can happen.

这通常相当有效，能让你接近目标。

It's generally pretty effective to get you close.

要做到这一点，你需要知道自己的最大一次重复重量。

Now to do this, you need to know your one RM.

是的。

Mhmm.

好的。

Okay.

所以这稍微跑题了，但可能有关联。

So this is a bit of an aside, but it might be relevant.

有这些设备。

There there are these devices.

我忘了它的名字。

I forget the name of it.

我其实有一个，很喜欢用。

I actually have one and I enjoy using it.

不过我想不起它的名字了。

I can't remember the name of it though.

它是一个小装置，放在地上，有一条带子固定在杠铃上。

It's a little thing that sits on the ground and it has a strap that goes on the bar.

哦，是速度传感器，对。

Oh, velocity transducers, yeah.

对，对，对，我想不起我那个的名称，但我挺喜欢那个东西的。

Yeah, yeah, yeah, I can't remember the name of the one I have, but I quite fancy the thing.

可能是Jim Aware吗？

Probably Jim aware?

不，我用的是另一个。

No, I have a different one.

我觉得它以V开头。

It starts with a V I think.

但不管怎样，假设我做一组五次重复。

But anyway, so if I do a set, let's say I'm doing a set of fives.

如果我想有一天做五组每组五次，它会测量每次重复动作的速度，单位是英尺每秒或米每秒。

If I wanna do five sets of five one day, it's measuring the speed in feet per second or meter per second of each rep.

它知道重量，所以我告诉它我加了多少重量，它就会测量速度。

It knows the weight, so I tell it how much weight I'm putting on and it's measuring the velocity.

它会根据每次重复告诉我两件对我来说很重要的事，对吧？

And it's telling me based on each rep two things that matter to me, right?

一是根据我移动重量的速度，我的预估一次最大重复重量是多少，二是我的疲劳程度如何。

One is what's my projected one RM based on the speed that I'm moving that, and what's my level of fatigue?

我了解到，重量越轻，它的准确性就越低。

As I've learned, the lower the weight, the less accurate it is.

如果你在杠铃上只放了135磅，只是在热身，无论你多快地完成动作，它都无法准确预测结果。

If you have 135 pounds on the bar and you're warming up, there's no amount of speed you can put on that that will get you anywhere within what its prediction is.

但一旦你进入五次重复的重量范围，它的准确性就相当高了。

But once you get into that five rep range, it's pretty accurate.

你觉得这个精度对于像我这样根本不想测一次最大重量的人来说，已经足够了吗？

Do you think that's accurate enough for someone like me who doesn't actually want to do a one RM?

还是你觉得我只是在矫情？

Or do you think I'm just being a wussy?

你确实是在

You are being

矫情。

wussy.

是的。

Yeah.

但是

But

你还可以做一次最大重复次数测试。

the other thing you can do is just do a rep max test.

网上有很多计算器，选一个你感觉舒适的重量，做3到10次重复。

So there's any number of online calculators, put a weight on that you're comfortable with and do it anywhere between three to 10 reps.

然后你就可以说，好吧，我用200磅做了8次。

And then you can say, okay, I did 200 pounds for eight reps.

然后它会算出你的单次最大重量，你就根据这个来。

And it'll say that's your one RM and then go off that.

是的。

Yep.

不过我要给你提一个注意事项。

Now one one caveat I'll give you there.

这些估算最多能推到20次，但准确性非常差。

Those estimates will go up to, like, 20 reps per set, but the accuracy is awful.

所以如果你要做一次最大重量测试，我通常建议保持在8次以下。

So if you're gonna do a rep max test, I generally recommend staying below eight reps.

如果你能控制在3到8次之间，对大多数人来说，结果会相当准确。

If you can stick between, like, three to eight range, that's gonna give you a pretty accurate score for most people.

你之前说过一句话，我现在觉得挺有共鸣的。

You said something earlier that I now I think kinda resonates.

我从来就没觉得那些计算器对我有用。

I have never found those calculators to work for me.

哦，你是慢肌纤维型的人。

Oh, you're a slow Twitch guy.

是的。

Yeah.

不可能。

There's no way.

绝对不可能。

No way.

我觉得我是慢肌纤维型的，因此我能做的重复次数远超你的预期，所以那些计算器告诉我我应该能举起更大的重量，但我实际上做不到。

I think I'm a slow Twitch guy, and therefore, I can do way more reps than you would expect, and therefore, it tells me I should be able to lift more at one RM and I can't.

是的，你以85%的强度做15次重复，这根本不可能。

Yeah, there's no chance whatever you're doing for, at your 85%, you're doing 15 reps.

我只会做4次。

I'm gonna do four.

所以我是超快肌纤维型的人。

So I'm a super fast switch guy.

还有另一点，我认为你需要结合自己的基因和训练历史来考虑这个问题。

That's the other thing I think that is you need to couch that with your own genetics and training history as well.

好的。

Okay.

我们这里说的是几组？

How many sets are we talking about here?

所以，如果我进健身房，说好吧，今天是硬拉日。

So if I'm coming into the gym, saying, okay, well, today's the deadlift day.

假设我采用西区杠铃训练法，当天的主要训练组围绕我的硬拉进行。

And let's just say I'm doing the kind of the west side barbell approach where the main set of the day, the working sets are around my deadlift.

然后我会在之后做辅助训练和耐力训练。

And then I'll do the accessory and endurance stuff later.

我们已经确定你不希望我超过五次重复。

We've established you don't want me going above five reps.

热身结束后，你建议我当天做多少组正式训练？

Once I've done my warmup, how many working sets would you have for me in that day?

是的，也许我可以从最开始回答。

Yeah, so maybe I could answer the very beginning.

你可以仅用这个叫做三到五的原则来解答所有力量训练的问题。

You can answer this whole matrix for strength with just this thing called three to five.

这就是三到五的原则。

So the three to five concept.

每周训练三到五天，做三到五种动作，每组三到五次，总共三到五组，每组之间休息三到五分钟。

Three to five days per week, three to five exercises, three to five reps per set, three to five total sets, and then three to five minutes rest between each set.

这个方法非常通用。

It's pretty universal.

它可以让你每周只训练三天。

That can take you as low as three days a week.

你会做三种动作，每种做三组，每组三次。

You're gonna do three exercises for three sets of three.

但强度必须足够高。

Now the intensity has got to be high.

必须得有相当大的负荷，对吧？

Got to be a lot of load, right?

它也可能让你每周训练五天，做五个动作，每个动作五组，这种训练量会非常大，当然前提是负荷安排得当。

It could take you all the way to five days a week, five exercises, five sets of five, and that volume is gonna be really taxing, again, if you're loading it appropriately.

因为我们属于力量举类别

Since we're under the power lifting category

但为了明确一下，安迪，这就是力量矩阵。

But just to be clear, Andy, that's the strength matrix.

这里的强度列指的是，无论你是哪种运动员，当你想专注于力量训练时——每个运动员都必须具备力量，包括短跑运动员——你就得遵循三到五的原则。

That's the strength column here is regardless of which of those athletes you are, when you wanna focus on your strength part of what you do, which every one of those athletes has to be strong, including the sprinter, you've gotta be in the three to five.

是的。

Yeah.

而且你也可以这么说，我前面已经提过，是一到五，这样也很棒。

And now you could also say, again, I already said earlier, one to five, so it's great.

但这样让规则变得简单易懂。

But this just makes kind of the rule super easy for people to understand.

我当然不是这个方法的发明者。

I certainly didn't invent this.

这个方法已经存在了非常、非常、非常长的时间。

This has been around for a very, very, very long time.

你可以在90年代甚至更早的书籍中找到它。

You'll find this in books in the '90 1990s and well earlier than that.

但这是一个简单易记的一句话，适合用来记忆力量训练。

But it's an easy one kind of one liner for people to remember for strength.

所以是天数、动作、次数、休息。

So it's days, exercises, reps, rest.

组数。

Sets.

组数。

Sets.

所有这些。

All that.

对吧？

Right?

所以再次强调，因为我们是在进行力量举和力量训练，这种三到五次的范围只有在负荷足够重时才有效。

So again, since we're in power lifting and since we're in strength, that three to five only works though if you're loading that heavy.

如果你用轻重量，这种方法就不适用了。

If you're going light, that's not gonna work.

为了明确起见，我们来给听众解释一下这指的是什么。

And just to be clear, let's explain to people what that means.

你更倾向于用RPE还是剩余次数？

Do you prefer RPE or reps in reserve?

哪种都可以。

Either way.

你能跟大家解释一下这两个术语的含义，以及他们该如何用它们来理解这一点吗？

You wanna just explain to people what those two mean and how they can use it to think about this?

RPE是主观用力等级，意思是感觉有多吃力？

RPE, rating of perceived exertion, how hard is it?

你可以使用六到二十的量表。

You could do this scale of six to 20.

这是原始的博格量表。

It's original Borg scale.

你可以使用一到十的量表。

You could do it one to 10.

你可以使用一到五的量表。

You could do it one to five.

无论量表的上限是多少，都代表你所能完成的最艰难的一次重复，然后你据此进行调整。

Whatever the top end of the scale is the hardest repetition you could ever do, and you scale back.

所以，你并不总是需要在量表的高值端。

So you don't technically need to always be at the high end of the scale there.

但如果你使用一到五的量表，你就不能在这个量表上只选二。

But you can't be If you're going on a scale of one to five, you can't be at two on this thing.

四可能是最佳点。

Four is probably the sweet spot.

次数预留是另一个类似的概念，意思是如果你觉得自己能做10次，但我希望你预留2次，那就意味着你该在做第8次时停止。

Reps in reserve is another similar idea where it says like, if you thought you could do 10 reps on this and I want you to do two reps in reserve, that means I want you to stop at eight reps.

对吧？

Right?

所以你预留了两次次数。

So you left two repetitions in reserve.

你把它们留在了器械上。

You left them on the table there.

力量训练也是同样的道理，对吧？

Same thing would be strength, right?

比如，我们来做一组4次，我希望你预留1次次数。

So like, hey, we're going to do a set of four here, and I want you at a one rep in reserve.

所以你做到第4次时会想，我还能再做一次，但不能再做两次了。

So you're to get that into four and go, I would have one left, but I wouldn't have two.

我肯定不能再做三次了。

I certainly wouldn't have three.