#835：本·帕特里克（KneesOverToesGuy）——20分钟锻炼带来惊人效果：从慢性膝盖疼痛到扣篮篮球，查尔斯·波利昆的教诲，强化下肢防护，以及其他内容

我认为是的。

I think so.

这是为那些听得一头雾水的听众解释的。

And that was for someone listening who is confused on what we're talking about.

对。

Yeah.

现在你明白我19岁时没有视觉参考，自己摸索时的处境了。

Now you understand where I was when I was 19, trying to figure this out without seeing visuals.

是啊。

Yeah.

迄今为止，我制作了最多关于如何操作的免费分步视频，没错。

So I have by far made the most step by step free videos on how to do that Yep.

以及如何使用——我是说，楼梯间几乎是完美的训练设备。

And how to use I mean, a stairwell is a near perfect device.

你可以扶住栏杆保持平衡来减轻负荷。

You have balance to hold on to reduce the load.

还有可调节高度的台阶可以使用。

You have scalable steps to use.

这就是我最初采用的方法。

Which is what I did in the beginning.

我把前脚放在两级台阶上，单手扶着栏杆，然后就这样逐步往下练。

I had my front foot two steps up, holding onto a railing with one hand, and then just work the way down.

我妈妈主要就是这么练的。

That's how my mom has mostly done them.

她71岁了。

She's 71.

要是看见她冲刺的样子，你绝对会怀疑：这得查下出生证明吧。

If you see her sprint, it's like, I'm gonna need to see a birth certificate.

太疯狂了。

That's wild.

71岁，你妈妈

71, your mom

我妈妈更令人印象深刻。

gets My mom the is more impressive.

比如，我努力过。

Like, I try.

我无法做到像我妈妈那样，只要她一开口就能获得更多关注。

I can't get my mom can get more views than I can when I talk

所以，为了发声，这个想法突然浮现在我脑海。

So to just to give voice, certainly this pops into my mind.

我当时就想，等等。

I'm like, wait a second.

好吧。

Alright.

所以你来自纯种基因血统吗？

So do you just come from thoroughbred genetic stock?

我是说，这听起来有点离谱。

I mean, this this sounds kind of outrageous.

我是说，你妈妈这辈子都在冲刺吗？

I mean, has your mom been sprinting her whole life?

她有没有过做不到的时期？

Did she have a period where she couldn't do it?

我开始训练她是因为她的髋关节在退化。

I started training her because her hips were deteriorating.

后来她摔了一跤，髋关节开始出现慢性问题。

She then had a fall, sort of chronic hip issue began.

就这样，我已经训练我妈妈快八年了。

And so I've been training my mom for going on eight years.

最后我去了自己的健身房。

And I wound up at my gym.

我开设了完整的女性课程，学员有各个年龄段的——奶奶辈的、年轻妈妈们，各种年龄层都有。

I had a whole women's class, people of all ages, grandmas, young moms, everything in between.

而我爸爸更像我自己，属于脆弱先生那种类型。

And then my dad is more like me, mister fragile.

骨折、膝盖问题、膝关节撕裂。

The broken bones, the knees, the knee tears.

这可以成为我新播客的名字，《脆弱先生秀》。

That'll be my new podcast name, the mister fragile show.

当

When

小时候，我参加过一个速度训练班想跑得更快，他也跟着我一起报名了。

I was a kid, I went to a speed class to try to get faster, and he signed up with me.

这是个青少年速度训练班，所以没有热身环节的安排。

And this is a a youth speed class, so there was no warm up structure.

直接就开始了，好吧，第一轮跑步。

It was just, okay, here's the first run.

天啊。

Boy.

哦，天啊。

Oh, boy.

他还没迈出第二步就拉伤了腿筋。

And he didn't get to his second step and pulled his hamstring.

是啊。

Yeah.

更多是从他脆弱的那一侧发力。

Come more from his fragile side.

对。

Yeah.

我妈妈在办公桌前工作了五十年，所以我们真的不知道她年轻时跑步表现如何。

My mom's been working from a desk for fifty years, so we don't really know what she ran when she was a young girl.

可能挺有运动天赋的，但没有持续从事体育项目，总体饮食健康之类的。

Probably pretty athletic, but didn't, like, keep doing sports or anything and generally ate well, stuff like that.

但现在她的髋关节正在退化。

But now the hip is deteriorating.

记得有次她摔倒后我去探望，我当时真的很担心。

I remember going to visit her after she had a fall, and I'm like, I was getting worried.

后来让她开始来健身房，结果她爱上了雪橇训练。

Had her start coming to the gym, so she fell in love with the sled.

八年来，她一直定期进行雪橇训练。

Eight years, she's been sledding regularly.

她的训练计划非常温和。

She's very gentle with her program.

每天大概只练十到十五分钟。

She spends maybe ten, fifteen minutes a day.

同样地，我每周只锻炼两次。

And similarly, I work out only twice a week.

对我来说有点不同，因为我要照顾幼儿、经营生意，所以我知道每周只能挤出两次锻炼时间。

It's a bit different for me because I'm raising toddlers, running a business, so it's like I know I can carve out my time to exercise twice a week.

我和我妈妈基本上做同样的运动，只是强度不同。

Me and my mom, we do all the same exercises, basically, just at different levels.

但她认为分腿深蹲改善了她的髋部问题。

But that split squat, she credits with fixing her hip problems.

她现在和孙子们玩时活动能力很好。

She's got great mobility with the grandkids.

她慢慢引导我父亲参与，所以我父亲会做不同部分的训练来缓解旧伤疼痛之类的问题。

She slowly coax my dad along, so my dad does different pieces of the programming to fix up old pains and stuff.

所以这其中有部分良好的基因因素。

So there's some mixture of good genetics.

当然不像...我父亲从来没能摸到篮筐之类的。

Definitely not like, my dad never was able to grab the rim or anything like that.

我也一样。

And I was the same.

比如在篮球方面。

Like, I In basketball.

我整个高中时期都摸不到篮筐。

I went through my high school career unable to grab the rim.

现在虽然没什么证据，不过好吧，我都34岁了。

And now not that much proof, but okay, I'm 34.

我扣篮超过十年了，膝盖从没出过问题。

I've been dunking for over a decade without having a knee problem.

我就是那个在水泥球场上拍你扣篮视频的人。

I was your your video guy filming me dunking out on that concrete court.

对我来说，关键在于我能上场打球，这就是我训练的目的。

And for me, it's the fact that I can go play, and that's what I train for.

我们其实从基因角度并不清楚。

We don't really know genetically.

我的基因到底是好是坏？

Do I have good genetics, bad genetics?

大概在...对的。

Somewhere in the Yeah.

我不是要

I'm not trying

对...

to Yeah.

更像是看我71岁的老妈在冲刺。

Just it was more like my 71 year old mom is sprinting.

我当时就想，等等。

I'm like, wait a minute.

先屏住呼吸。

Hold the breath.

我就是想理清这个，所以谢谢你提到这点。

I just wanted to unpack that, so thank you for that.

如果我问你妈妈，好吧，你只能选三到四个训练动作，就这些，然后坚持下去。

If I were to ask your mom, alright, you can only pick three or four exercises, that's it, that you get to continue with.

你有八年的时间去试错和尝试各种方法。

You've had eight years to trial and error and try a bunch of stuff.

你觉得她会从这三四个动作中选哪些？

What do you think she would respond with of the, like, three or four?

我知道她会做雪橇车的前后推拉训练。

I know she would do the sled forward and backward.

这已成为她健身房的日常项目，她一直坚持到现在。

That became way of life at her gym, she's kept it up ever since.

我知道她会做全程幅度的动作，具体含义因人而异。

I know she would do that full range of motion, which varies based on the person what that means.

但关键不在于半途而废，而是要充分发挥你的柔韧性。

But where you're not stopping short, you're embracing your flexibility.

全程幅度的分腿深蹲。

Full range of motion split squat.

我知道这两项会是她的首选，然后她还会加入一些后链训练动作。

I know those would be her top two, and then I know she would throw something in for the posterior.

我得问问她最喜欢哪个动作。

I'll have to ask her what is her favorite.

今天视频里我展示了三种主要的后链训练动作。

Today, in the video, I showed the three main different posterior exercises.

你总得大胆猜一下。

You just had to hazard a guess.

你觉得她会选择什么？

What do you think she might choose?

我认为她会选择我们使用背部伸展机的方式，因为她长期伏案工作。特别是当你做那个全分腿深蹲时，既能拉伸髋部前侧，又能收紧臀肌，这样就能调整骨盆位置。无论一个人是后倾还是前倾，这个动作似乎对所有人都有效，因为它能兼顾到两侧的平衡。

I think she would choose the way that we use that back extension machine because she works from a desk, and so particularly when you put that full split squat, which stretches the front of the hip with then where you're getting to squeeze those glutes, that sets that pelvis that it's almost like whether someone has posterior or anterior, it seems to benefit everyone because you're getting both sides of that equation.

我觉得她会选那个动作。

I think she would do that one.

好的。

Alright.

再次提醒大家，我们会附上所有链接，你们还能看到置顶视频。

And, again, just a reminder for folks, we're gonna link to everything, and you're gonna have videos pinned.

只需在各平台搜索“膝盖过脚尖的家伙”就行。

And just search knees over toes guy for all the platforms Yeah.

你就能找到那些内容。

And you'll find those.

你还从Poliquin那里学到了什么？

What else did you pick up from Poliquin?

如果想到什么，我们就从那里开始，然后我再和你交换意见。

If anything comes to mind, let's start there, and then I'll trade with you.

太多精华了。

So many gems.

这个问题很难回答。

That's a tough question.

确实。

It is.

很遗憾，查尔斯已经离我们而去了。

Sadly, Charles is no longer with us.

几乎在他去世后立即就接到了电话通知，这非常令人悲伤，是个悲剧，发生得太早了。

Got the phone call about it pretty much immediately after he died, which was very sad, very tragic, way too early.

但你还想到其他什么吗？

But anything else come to mind?

好的。

Okay.

如果你想的话，可以给你争取些时间。

Could buy you some time if you want.

他当时正试图精通所有领域，从帮助健美运动员到运动员。

He was trying to master everything from he was helping bodybuilders, athletes.

他只告诉过我一次，那时我终于有钱也有自由去见他，他来美国办研讨会时说的，那是在他生命的最后阶段。

The thing he told me so only one time when I finally had the money and freedom to go see, he came to America, did seminar, and he said this was towards the end.

他说，唯一的遗憾就是没有更早开始研究柔韧性训练。

And he says, only regret was not getting into flexibility sooner.

你知道他是力量知识的宝库，很多力量训练都与动作幅度相关。

And you know he was a wealth of strength knowledge, a lot of that strength relating to range of motion.

这确实对我产生了深远影响，如果泰迪·韦斯特科提能更早接触这个领域，以及我所理解的肌肉阻滞理论，你就能看出我的训练风格。

That definitely left an impact on me Teddy Westchotti had gotten into that sooner, and the occlusions that I've come to is you can see my style of training.

我的拉伸方式不同于常规认知，但核心理念是让你的力量和柔韧性达到和谐，使你在柔韧的姿势中也能感受到力量。

The way I stretch wouldn't be how someone would normally think of stretching, but just the idea of your strength and your flexibility, really getting those into harmony to where the positions that you're flexible and you feel strong in those positions.

所以我现在对此进行了深入探索，相比之下，你看，人们在健美、力量举、壮汉运动这些领域会有更多经验。

And so I've really explored that deeply now compared to, let's say, look, people are gonna have way more experience in bodybuilding, powerlifting, strong men, these kind of things.

查尔斯在那方面的经验远比我丰富。

And Charles had way more experience there than me.

所以我认为，如果有人浏览我的页面并看到我的训练风格，就会觉得那正是我所需要的精华，它现在给了我热爱的训练体系。

So I think that was if someone goes to my pages and sees the style that I train, I feel like that was the gem that was just what I needed that gave me now, like, the systems that I love.

同时获得力量、柔韧性或灵活性以及协调性，有时意味着你要同时训练这两方面。

And also getting strength and flexibility or mobility and harmony can sometimes mean that you're training both at the same time.

通常就是这个意思。

Often can mean that.

我们早些时候在录制，虽然我不可能在劈叉队里拿金牌，但考虑到所有因素，我的活动范围还是相当不错的。

And we were recording earlier and not that I'm gonna win any gold medals in the split squad, but, like, my range of motion's pretty good, all things considered.

我把这归功于持续运动，录制时我还特别提到了他。

And I credit that to doing the movement, and also I gave him a shout out when we were recording.

杰西·格雷格特——该表扬就要表扬——他保持或曾经保持过多项大师级奥运举重的世界纪录。

Jersey Gregertte, some credit where credit is due, who holds multiple world records or did in Masters Olympic weightlifting.

哇。

Wow.

他现在就算没到70岁，也快70了。

He is he's gotta be close to 70, if not 70 now.

他至今还能站在平衡板上，像在印多板上那样，用完全加载的杠铃，在他这个年纪完成一个深蹲奥运抓举。

He can still do he can stand on a balance board like an Indo board, the fully loaded barbell, and do an ass to heels Olympic snatch at his age.

这简直难以置信。

It is unbelievable.

他的妻子也保持了几项世界纪录。

His wife also holds a few world records.

她也能做到同样的事。

She can do the same thing.

他们持久的运动能力简直不可思议。

Their sustained athleticism is just beyond incredible.

至于脚踝灵活性训练，他让我每分钟做一到两次过头深蹲。

And for ankle mobility, he had me doing basically one or two reps on the minute overhead squats.

所以我举着杠铃过头顶，但重量很轻，两边可能只加了五磅。

So I'm holding a barbell overhead, but we're talking bar, maybe plus five pounds on either side, very lightweights.

每分钟只做一次动作，持续十到二十分钟。

Just doing one rep on the minute for, like, ten to twenty minutes.

就这样。

That's it.

通过这种'润滑关节'的训练方式，我从几乎零脚踝活动度、多次受伤、侧向稳定性极差的状态，进步到能完成我们之前展示的动作——说实话那已经是训练多年后的成果了。

And by greasing the groove in that way, I went from basically zero ankle mobility, lots of injuries, still a lot of lateral instability, to being able to do what we did earlier, which is frankly years after I did that training.

效果出奇地持久，这很神奇。

It's been really durable, which is wild.

我注意到你反复强调的观点是：大多数事情根本不需要过度训练，比如隔天做一小时力量训练再加每天或隔天一小时拉伸。

One of the points that I hear you making that I see reflected in a lot of what you do is that you don't necessarily have to do you absolutely don't have to do for most things, like an hour of strength training every other day plus an hour of stretching every day or every other day.

对绝大多数人来说完全没必要那样。

You just do not that is not necessary for most people at all.

当你把所有训练项目都塞进去并投入大量时间时，受伤风险也会大幅增加。

Like, the surface area for injury goes up also when you're throwing everything in the kitchen sink with lots and lots of hours.

当然，我记得早年与查尔斯的对话中，我们常讨论那些体脂率6%的职业运动员，比如NFL球员。

And certainly, I mean, I had conversations with Charles back in the day where we would talk about some of these professional athletes, let's just say NFL players, who have 6% body fat.

要知道，他们摧毁了联合收割机。

You know, they destroyed the combine.

这些人简直是天才，我总想问他们：他们平时到底吃什么？

They're these absolute phenoms, and I would ask them, what do they what do they eat for their diet?

他会说：早餐吃温迪，午餐吃汉堡王，晚餐吃麦当劳。

And he'd be like, oh, Wendy's for breakfast, Burger King for lunch, McDonald's for dinner.

我的意思是，你必须非常小心，不要以变异人为训练模板。

I mean, you have to be very careful that you're not modeling your training on mutants.

那我就从查尔斯身上举几个例子吧。

So I'll I'll just pull out a couple of things from Charles.

我最初认识查尔斯是因为他读完我的第一本书《每周工作四小时》后联系了我，他把书中的方法大量应用到了自己的事业和效率提升中。

So I first met Charles because he reached out to me after reading The four Hour Workweek, my first book, and he had applied a lot of it to his business and his productivity.

我想当时他没意识到，其实我早就通过杂志接触过他的大量作品，就像你们早年那样。

And I think at the time, he didn't realize this, but I had been exposed to tons of his stuff just as you had through magazines way back in the day.

他联系我时说：你肯定不认识我。

And he reached out, and he's like, you don't know who I am.

我回答：其实挺有意思的，我确实知道你是谁。

And I was like, well, actually, that's funny because I do know I do know who you are.

后来我们建立了联系，查尔斯最终出现在了《每周健身四小时》里。

And then we connected, and Charles ended up in the four hour body.

是他向我介绍了肌筋膜放松术和主动释放技术。

He introduced me to myofascial release and active release technique.

《每周健身四小时》里有几张关于肩关节内旋的前后对比照片，效果简直不可思议。

And there's some before and after photos with internal rotation on the shoulder in the four hour body that are unbelievable.

这些动作看起来像是刻意安排的，因为活动幅度的提升实在太显著了。

They look like they were staged because the the gains in range of motion are so significant.

他在很多事情上都是正确的。

He was right about so many things.

虽然并非全对，但查尔斯做的许多事情后来都通过运动科学等领域的实验和数据收集得到了验证。

Wasn't right about everything, but there are so many things that Charles did that ended up being proven out through studies and data collection later in exercise science and other fields.

这相当了不起。

It's pretty remarkable.

我是说，他确实搞对了很多事情。

I mean, he got a lot of things right.

他是如此专注。

He was so dedicated.

具体数字我忘了，但他学了一大堆语言就为了能... 嗯。

I forget the exact number, but he learned a bunch of different languages just so that he could Yeah.

基本上涵盖了所有关于运动的文献资料。

Essentially everything that had been written about exercise.

是啊。

Yeah.

用原文语言。

In in the source language.

没错。

Right.

真是个狂人。

What a maniac.

而且，脾气暴躁得要命。

Also, cantankerous as fuck.

天啊。

Oh my god.

他当时可真是气急败坏。

He was so salty.

但你知道，这也是他魅力的一部分。

And, you know, part of his charm.

独一无二的存在。

One of a kind.

还有谁影响了你在运动和训练方面的理念？

Who else has influenced your thinking on exercise and movement?

就整体而言，你的训练方式。

Just broadly speaking, your way of training.

查尔斯在引用所学来源方面做得非常地道。

Charles was really cool about crediting where he learned different things.

因此我也延续了这个习惯，同时让我意识到：不同领域都可能藏着真正的瑰宝。

And so that's something I've kept in, and it also gave me the idea that, like, okay, there might be real gems in quite a few areas.

我知道你提到过体操吊环。

So I know you've talked about gymnastic rings.

好的。

Okay.

我用体操吊环做划船和引体向上，每周各做一组直到力竭。

Doing rows and pull ups with gymnastics rings, I do one set to burn out of each per week.

这为我节省了大量时间，并让我的上背部达到了目标中的平衡状态。

That saves me so much time and gives me a pretty balanced upper back for my goals.

所以说，保罗·阿奎因虽然没有直接教我，但他的学习理念本身就是个宝藏。

So, like, there's a gem that Paul Aquin didn't teach me, but his general mindset of learning.

我只是

I'm just

要暂停一下，请你重复之前告诉过我的事情。

gonna pause to ask you to repeat something you told me earlier.

查尔斯是从哪里发现反向拉雪橇训练的？

Where did Charles figure out the backwards sled pulling?

哦，天哪。

Oh, man.

真是个酷炫的故事。

Such a cool story.

如果你想聊聊从非常规渠道获取灵感的话。

If you wanna talk about pulling from unusual places.

是啊。

Yeah.

于是查尔斯直接去了源头——俄亥俄州的西岸杠铃俱乐部，那里由路易·西蒙斯领导，他培养出了世界上最强的力量举选手。路易当时很嫉妒芬兰力量举选手的深蹲能力，而对方透露他们的秘密武器是日常工作——拖运木材。

So Charles went to the source, Westside Barbell in Ohio, led by Louie Simmons, who was creating the strongest power lifters in the world, and Louis was jealous of these Finland power lifters of their squats, and they said that their secret weapon was their day job was dragging trees.

因此路易发明了拖重物训练法，后来这成了西岸杠铃俱乐部的一种生活方式。

So Louis invented the idea of dragging weight as a form of exercise, and then that became a way of life at Westside Barbell.

路易·西蒙斯的弟子之一戴夫·泰特（如果你听说过Elite FTS公司，他们制造了Prowler式滑橇）创造了各种了不起的装备。

One of Louis Simmons' disciples, Dave Tate, who made the if you've heard of Elite FTS, they made the Prowler style slide, all kinds of amazing stuff.

实际上我两周后就要第一次去见戴夫了。

I'm gonna see Dave in in two weeks actually for the first time.

戴夫有句名言，大意是我们没有热身环节。

Dave has a quote that's like, we didn't have warm ups.

路易斯·西蒙斯直接告诉他：嘿，训练前先去停车场拖雪橇。

It was Louis Simmons just telling him, hey, before you train, go out to the parking lot and drag the sled.

他的原话是：我们压根没有热身这破玩意儿。

He's like, we didn't have shit called warm ups.

那玩意儿叫训练前该做的事。

It was called the stuff you do before you train.

人们会问：要做多久？

And people are like, how long?

多少组多少次？

How many sets and reps?

不知道。

I don't know.

就是在停车场来回拖若干次。

It was x amount of times down the parking lot.

哦，停车场有多长？

Oh, how long was the parking lot?

不知道。

Don't know.

所以这段历史还挺酷的。

So it cool, the history there.

但查尔斯·波利奎因直接追本溯源的做法很酷。

But it's cool how Charles Poliquin would just go to the source.

他会去欧洲、俄亥俄或任何地方的源头寻找答案。

He'd go to the source in Europe or Ohio or wherever it was.

他会追本溯源，就像我告诉你的那样，那篇关于他用反向雪橇为奥运选手做膝盖康复的文章，某种程度上为我打开了这扇门。

He would go to the source, and then it was like I told you, it was this article of where he used the backward sled for knee rehab for this Olympic athlete that kind of gave me a stepping stone to all this stuff.

是啊。

Yeah.

如果大家还想查阅路易斯·西蒙斯的网络文章，至今仍能找到许多精彩片段和他的大量著作。

If people also want to look up Louis Simmons and his writing online, lot of amazing tidbits to be found to this day and a lot of his writing.

西岸杠铃俱乐部曾几何时就是座'变种人'工厂——当然也存在选择偏差，毕竟人们是专程来这个'圣地'训练的。

And Westside Barball for a period of time, it was just one of those factories for mutants that and, of course, there's some selection bias if people are traveling to the Mecca to station themselves there to train.

确实存在些选择偏差，但成效实在惊人。

There's a little bit of selection bias, but the results were just so incredible.

无论是打破世界纪录的数量，还是创新技术——比如用铁链在硬拉等动作的强力阶段增加阻力，还有弹力带等等。

And the number of world records broken and the number of innovations, whether that's say chains to provide more resistance as you get into stronger ranges of motion with whether it's deadlift or anything else, I mean, bands and so on.

现在健身房普遍应用的很多技术都发源于此，或至少是在那里形成体系化的。

I mean, a lot of what you see that is propagated throughout the gym universe started there, or at least was codified and sort of formalized in some way there.

这个例子确实很棒。

So that was a great one.

我觉得漏掉这个例子就不完整了。

One that I think would be inaccurate if we missed.

有位叫鲍勃·加伊达（Bob Gajda）的健美运动员，拼写是g a j d a。

There was a bodybuilder named Bob Gajda, g a j d a.

鲍勃？

Bob?

不认识这个人。

Don't know that name.

加伊达。

Gajda.

好吧。

Okay.

他是宇宙先生，就在健美运动真正兴起之前。

He was mister universe, like, right before bodybuilding really blew up.

这些都是他的原话。

And now these are his words.

他在芝加哥基督教青年会工作。

He worked at the Chicago YMCA.

他的热情是帮助孩子们远离街头、远离毒品，投身健美运动。

His passion was helping get kids off the streets, off drugs, doing bodybuilding.

他是宇宙先生。

He's mister universe.

有一天他走进更衣室，看到有人在注射毒品和类固醇。

He goes into the lockers one days and sees people shooting up drugs, steroids.

这算是类固醇使用的开端。

Like, this was the beginning of steroids.

当我说这个时，人们的反应都是'哦，不会吧'。

When I say this, people are like, oh, no.

鲍勃也曾服用类固醇。

Bob was on steroids too.

看吧。

Look.

这就是鲍勃的故事。

This is Bob's story.

关于鲍勃的故事，你可以查到的是他在巅峰时期——奥林匹亚先生大赛时选择了退出。

Bob's story, what you can look up is he was mister Olympia when he quit.

没多少人会在那种时候退出，你猜当时他正面临什么机遇？

Not a lot of people are gonna quit right when guess what he was getting offered?

首批蛋白奶昔代言合约。

The first protein shake deals.

所以他当时从事的事业并不赚钱。

So there wasn't money in what he was doing.

突然间，什么行业开始赚钱了？

All of a sudden, there was money in what?

健美行业。

In bodybuilding.

当其他人都在用类固醇时，他却退出了。

And guys were doing steroids, and he quit.

当有人拒绝金钱时，我觉得这背后...你知道的，我相信他所说的话。

When someone turns down money, I feel like there's a you know, I believe what he's saying.

后来他转而投身于——某种程度上类似我的热情所在——帮助人们在享受生活的同时避免身体垮掉。

And he wound up then getting into sort of like my passion of helping people enjoy life without breaking down.

他发明了这个装置，并称之为DARD，d a r d。

And he invented this device that he called a DARD, d a r d.

我想应该是动态轴向阻力装置。

I think it was dynamic axial resistance device.

明白吗？

K?

随口一提。

Rolls off the top.

它没流行起来。

It didn't catch on.

到我研究这个的时候，市面上已经买不到了。

It didn't by the time I was studying this, you couldn't even buy it anywhere.

没能发展成一门成功的生意。

Didn't turn into a business that worked out.

但它能让你做与提踵相反的动作，强化前胫肌群。

But it allowed you to do the opposite of a calf raise and strengthen the front chin muscles.

哦，明白了。

Oh, got it.

胫骨前肌。

Tibialis anterior.

对。

Yeah.

所以我有个非常规训练方式——查尔斯·波利奎因练过小腿肌，也练过胫骨肌。

So one of the things I do that's really unusual and Charles Poliquin did calf training, did tibialis training.

很多教练都这么做过。

Lots of coaches have done this.

鲍勃是创始人，对我影响深远。

Bob was the creator and really had a big impact on me.

在我的训练方式中——此前从未见人这样做——我从雪橇前后阻力训练过渡到小腿肌肉训练。

And in my workout style, which I hadn't seen anyone doing, I go from the resistance forward and backward with the sled to then working my lower leg muscles.

用雪橇训练时，你需要通过双脚以各种方式推进。

So with the sledding, you're pushing through your feet in various ways.

我的意思是，你正在锻炼各种部位。

I mean, you're working all kinds of stuff.

我当时的心态是：好吧。

My mindset was like, okay.

让身体前后移动，然后从下至上开始调整身体。

Move the body forward and backward, then start addressing the body from the ground up.

在进入膝盖训练前先加强其他部位——我发现在雪橇训练后做小腿训练，能在膝盖训练前获得额外的脱敏效果。

Let's get some extra built like, before we even get into the knees, I found extra desensitization before getting into the knee work by doing the lower leg work after the sled work.

也许只是因为雪橇训练让腿部灼热，之后能稍作休息。

Maybe it was just because the sled burns your legs and you get a little break.

但我们不能说胫骨前后侧多些能力是坏事。

But we can't say it's a bad thing to have some extra ability in the front and back of our shins.

当时有家器材公司联系我，那时‘膝盖过脚尖’训练法刚开始在社交媒体上走红。

And so an equipment company reached out, said, like, this is when the knees over toes guy was starting to catch on on social media.

你觉得还有什么应该存在但尚未出现的东西吗？

Like, is there anything that doesn't exist that you think should exist?

我就说，对。

I'm like, yeah.

就是说应该有这些dard杠，但我让他叫它tib杠，这样对大家来说更简单，因为这是前侧胫骨肌。

Like, there should be these dard bars, but I told him to call it a tib bar to make it simple for people because it's the anterior front tibialis.

胫骨就是你的小腿骨

Tibia is your shin

随便叫它dard也行。

Just calling something a dard also.

我我我要下地狱了，但我是说，这这这真的很难推销出去。

I'm I'm going to hell, but I mean, it's it's it's a hard one to sell.

是啊。

Yeah.

所以通过膝盖过脚尖训练法，我意识到，好吧，我在帮助人们理解这方面还挺有一套的。

So with the knees over toes guy stuff, I could see, okay, I've got a pretty good skill here at helping people understand stuff.

我觉得叫Tib杠不错。

I think Tib Bar.

现在它已经是个相当常见的器械了。

And and now it's a pretty common device.

你甚至可以在亚马逊上买到Tib杠。

Like, you can even go on Amazon and buy Tib Bars.

我是说，现在大概有10个卖家在卖。

I mean, there's, like, 10 sellers now.

我的价格绝对是美国制造Tib杠里最低的。

I have the, by far, the lowest price for an American made Tib bar.

我卖的Tib bars不是最多的。

I don't sell the most Tib bars.

几乎我在美国制造的任何东西，在中国仿制的人都能赚更多钱。

Pretty much anything that I make in America, someone's gonna make more money copying in China.

一开始这确实让人恼火，但现在我觉得这其实挺酷的。

And that's actually at first, it seemed annoying, but now I'm like, it's actually pretty cool.

就像，大家都赢了。

Like, everyone wins.

我可以通过坚持美国制造过上不错的生活，但人们会因为美国制造价格更高而去仿制。

I can make a nice living pursuing American made on everything I do, and, like, people are gonna copy it because the price is gonna be higher, American made.

好吧。

Alright.

大家都走了。

Everyone went.

你可以从中国制造商那里买到更便宜的，但这不意味着我的所有产品都是美国制造。

You can get it cheaper from someone making it in China, and that doesn't mean all my stuff is made in America.

我正在努力让我所有的产品都变成美国制造。

I'm pursuing all my stuff made in America.

我网站上所有东西都明码标价，不跟消费者玩花样。

And anything on my website, I don't play games with people.

标着ATG USA的，

It says ATG USA.

你就知道这肯定是美国制造的。

Then you know if it says that, it's made in America.

这真是个很棒的设备，尤其适合康复训练。

So this was a really cool device, particularly for rehab.

但即便对我而言，就像我在视频里展示的，你可以不用任何器材，只需臀部靠墙，踮起脚尖保持一会儿直到力竭，就能完成反向提踵和胫骨肌提升动作。

But even for me, like what I showed you in my video, you can put a butt against the wall with no equipment whatsoever, raise your toes, and do that for a while, and burn out, and get a reverse calf raise, a tibialis raise.

对。

Yeah.

我就给大家简单描述下场景。

If you basically I'll just paint a picture for folks.

假设你背对墙壁站立，脚跟距离墙面大概一英尺。

So if you have your you're standing facing away from a wall, maybe your heels are a foot away from the wall.

你的脚跟？

Your heels?

一到两英尺。

One to two feet.

对。

Yeah.

嗯。

Yeah.

一到两英尺。

One to two feet.

然后你向后靠向墙壁。

Then you lean back against the wall.

现在让你的上背部离开墙面，这样只有臀部和下背部贴着墙。

Now take your upper back off of the wall, so it's just kind of your hips and low back against the wall.

所以你没有作弊。

So you're not cheating.

你的腿是锁定的。

Your legs are locked.

对吧？

Right?

你的膝盖锁定后，尽可能地将脚尖向上抬起。

Your knees are locked, and then you're lifting your toes to the greatest extent that you can.

你补充的另一个要点让我恍然大悟——这确实非常聪明，尤其对我这种双脚踝所有韧带都曾撕裂过的人来说特别有帮助（早年练太多跟勾技术造成的）。先尽量抬高脚掌，然后小脚趾侧下压，再抬起换大脚趾侧下压，如此交替进行，我觉得这对改善我的侧向稳定性问题也很有帮助。

And the nest point that you added to that where I was like, oh, that's actually very smart, and it's particularly, I would say, helpful for someone like me who's I've basically torn everything in both ankles, too many heel hooks and nonsense way back in the day, that basically lifting the foot as much as possible then going down on the pinky side, then coming up and going down on the big toe side and alternating back and forth like that, I could see helping also with some of the lateral stability issues that I have.

快速感谢一下我们的赞助商，节目马上回来。

Just a quick thanks to one of our sponsors, and we'll be right back to the show.

肌酸不仅对肌肉有益。

Creatine isn't just for muscle.

它是大脑和身体日常必需的能量来源，对长期表现至关重要。

It's essential daily fuel for your brain, your body, and long term performance.

我的家族有阿尔茨海默症和痴呆症病史。

For me, I have Alzheimer's and dementia risk in my family.

正是认知改善的益处让我坚持每天服用肌酸。

The cognitive benefits are the reason I take creatine every single day.

而本期节目的赞助商Momentous，正是肌酸产品的黄金标准。

And today's episode sponsor, Momentous, is the gold standard in creatine.

市面上浮夸宣传很多，但我选择了他们。

There's a lot of BS floating around, but I choose them.

为什么？

Why?

因为他们采用的是CreaPure肌酸，市面上最纯净、最有效的一水肌酸。

Because they source CreaPure creatine, the purest, most effective creatine monohydrate available.

所以如果你对肌酸一直好奇，现在正是你重新开始或首次尝试的最佳时机。

So if you've been curious about creatine, this is your moment to get back on track or try it for the first time.

Momentous现在也推出了Momentous肌酸咀嚼片。

Momentous is also now introducing the Momentous Creatine chews.

每片咀嚼片含有一克纯净的CreaPure一水肌酸。

Each chew delivers one gram of pure CreaPure Creatine Monohydrate.

我原本对这些咀嚼片持怀疑态度。

I was skeptical of these chews.

我当时想，我绝对不会用这些东西。

I was like, I'm never gonna use these.

结果发现我一直在用它们。

It turns out that I use them all the time.

它们超级方便，并且获得了NSF运动认证，让你无需繁琐操作就能获得黄金标准的纯净度。

They're super convenient, and they are NSF certified for sports, so you get the gold standard purity without all the mess.

访问livemomentous.com，使用优惠码Tim，首单可享高达35%的折扣。

Head to livemomentous.com and use code Tim for up to 35% off of your first order.

我们在录制前聊了聊你的一些不同装备，我告诉过你我真的很喜欢你的腕力棒。

So we were chatting a bit before recording about some of your different pieces of equipment, and I told you that I really liked your wrist bar.

这个腕力棒就像接力赛中传递的接力棒，但一端加粗到足够握持的厚度。

So the wrist bar is imagine a baton like you would hand off to someone in a relay race, but at one end, half of it is thick enough.

我不知道具体的直径是多少。

I don't know what the exact diameter is.

我们就假设它是两英寸到两英寸半的负重板吧。

Let's call it two, two and a half inches that you can plate load.

你可以在上面装一个奥林匹克杠铃片并固定住，这非常有意思，因为你可以进行渐进式阻力训练。

You can put an Olympic plate on that and then secure it, which makes it very interesting because you can work with progressive resistance.

对吧？

Right?

对我来说，这很重要，而且会一直重要。

And for me, that was important and will be important.

我做完肘部手术才六周，所以还没完全恢复。

I'm six weeks after elbow surgery, so I'm not quite there yet.

但无论是做等长收缩还是其他动作，对于旋前旋后训练都适用。

But for sort of supination and pronation, whether I'm doing isometrics or otherwise.

它非常小巧便携。

And it's very small, very portable.

其中一个优势是...我们之前聊到，不如你直接讲这个故事，需要的话我可以补充些细节。

And one of the advantages I you know, we were chatting to well, why don't you just tell the story, and then I can add some color if need be.

我把这个杠铃推荐写进了《五元周五》——我的电子通讯专栏里。

I put this bar in Five Below Friday, which is my newsletter.

订阅用户超过200万。

Goes out to 2,000,000 plus subscribers.

人生中有些纯粹靠运气的时刻让我记忆犹新，就像在集市上意外中奖那样。而此刻看着腕力杠销量疯涨，正是这样一个高光幸运时刻。

There's few moments I look back at just, like, sheer luck, like, when you won something at the fair that you thought you wouldn't and suddenly, one of those highlight just lucky moments is we're just seeing the wrist bar sales just going nuts.

我的员工们，这到底是怎么回事？

So my staff, like, what the heck is going on?

为什么我们卖出了这么多腕力棒？

Like, why are we selling so many wrist bar?

我们很快就查明了这都是因为你。

And we quickly traced down that it was because of you.

这就像是老派商业时刻，而且是美国制造的。

That's like an old time business moment, and that's made in America.

所以我们基本上可以按订单生产，快速服务每个人。

So we were able to basically just make them to order and just quickly service anyone.

对。

Right.

所以最后这部分很重要。

So that last part is important.

对吧？

Right?

因为我想你提到销量超过了该产品历史总销量之类的。

Because I think you mentioned it was like more units than like the history of the bar up to the point or something.

我会尽量提前告知人们哪些内容会出现在通讯里，因为我的一个粉丝称之为‘死亡拥抱’的情况可能会发生。

And I try to give people a heads up if something is gonna land in the newsletter because what can end up happening is one of my fans termed it the hug of death.

这种‘死亡拥抱’可能有多种表现形式。

So the hug of death can take a number of different forms.

可能是网站崩溃，也可能是某人需要很长时间才能订到库存。

It could be a website crashing, but it could also be where someone has a long lead time on ordering inventory.

我们就说他们是从中国进货的。

Let's just say they're getting it from China.

这并不是说这本质上不好。

Not that that's intrinsically bad.

我不是说事情就是这样。

I'm not saying that that is.

是啊。

Yeah.

但假设他们要下订单，他们有某些最低起订量等等，而且他们相信通过通讯录获得的销售会继续保持这个速度。

But let's just say for them to get an order, they have certain minimums and so on, and they believe that these sales from the newsletter are going to continue at that velocity.

而他们库存只有100件。

And they only had a 100 in stock.

现在他们订了2000件，因为他们预期能卖掉这些货，结果却卖不掉。

Now they order 2,000 because they expect to be able to move those, and they don't.

这种‘致命拥抱’就是，呃哦——

The hug of death is, uh-oh.

我这笔钱是收不回来了。

I'm not gonna make this money back.

而公司，特别是小公司，如果像这样误判形势可能会倒闭。

And companies, small companies in particular, can go under if they misgauge stuff like that.

所以你获得了优势，让他们——我是说从全球视角来看——就近生产。

So you get the advantage where you're making them, I mean, from a global perspective, right around the corner.

所以你可以采用准时制库存管理。

So you could do just in time inventory.

是的。

Yeah.

我们甚至都不需要订购一批。

We didn't even have to order a batch.

我们刚好能完成订单。

We were just able to fulfill the orders.

明尼苏达州有个超棒的家庭，他们为各类人群提供健身服务，几年前联系过我，真的帮我做出了一些很酷的美国制造产品。

Awesome family in Minnesota who does stuff for a variety of people in fitness, but reached out to me a few years back and has really helped me to to make some cool stuff American made.

你还想讨论哪些其他原则、话题或训练方法？

What other principles, topics, exercises would you like to talk about?

或许切入这个话题的方式是——在来这里录音之前，我们做了一些热身运动，我做了多次尝试过的动作。

Maybe one way to edge into starting point for that is before coming here to do this recording and we did some movement earlier, I did what I've done a number of different times.

因为这些年经常听到你的名字，我看过你的很多视频。

Because your name has come up over the years, and I've looked at your videos and watched a lot of them.

把你的视频按热度排序了。

Sorted your videos by most popular.

肯定很多人用这种方式来整理可观看的视频清单。

I'm sure a lot of people do that as a way to produce, like, a manageable shopping list of videos.

所以我的问题是：有没有哪部视频没有被YouTube算法眷顾，或者由于某种原因没能获得你期待的浏览量？比如你特别希望更多人看到的某部作品？可以是任何视频。

So my question for you is, which videos were not anointed by the YouTube gods or for whatever reason have not had the views that you would like where you're like, if I could point out one video that I wish people paid more attention to, could be any video.

不过你的热门作品其实不需要额外推荐。

But, like, your greatest hits don't need the help in a sense.

也许你想提一部热门视频，但如果有部冷门作品让你觉得'这部真的非常重要却没人看'的话...

Maybe you'd like to mention one of them, but if there's a lesser known video where you're like, man, this one's really, I think, quite important and it hasn't had the visibility.

所以我刚做了一个视频，总结了我所有的知识，就是为了上这个播客节目。

So I just made a video really recapping all my knowledge because of going on this podcast.

我在视频里没提这事，你不想触霉头。

I didn't say it in the video, you don't wanna jinx it.

就像，嘿伙计们，我要上蒂姆·费里斯的节目了，然后你就被取消了。

Like, hey, guys, I'm going on Tim Ferriss and then you get canceled.

但我为这个播客做了准备，结果效果意外地好。

But I made it for this podcast, and it happens to be doing really well.

是啊。

Yeah.

我发现那些真正打动人心、对人有帮助的视频，长期来看往往表现更好。

I found that the videos I put out that really hit home and help people, then long term wind up doing well.

所以对我来说，经验证明质量越好的视频确实会获得更多观看量。

So for me, it's almost like my experience has been the better videos do have more views.

因为我非常谨慎，从不在YouTube标题里说谎。

Because I try to be really careful to never lie in a YouTube title.

我需要警惕的是——虽然你的视频我还得检查，毕竟不知道你们团队谁来定标题——有人邀请我上节目时，标题可能会写成'找到方法了'这种。

What I have to look out for, which I'll still have to check it on your video because who knows on your staff who's gonna title it, is people have me on or whatever, and then it's like, found one.

他们后来改正了，但原先标题写着'六十秒保证解决膝盖疼痛'。

It's like and they've since corrected it, But it said, fix knee pain guaranteed in sixty seconds.

唯一

The only

我不会在那个视频里

I won't have a video at that

你唯一需要的运动，大写，需要。

only exercise you'll ever, caps, need.

果然如此，这家伙，频道很棒，人很好，非常忙，自然就雇了专业公司。

And so, sure enough, the guy, great channel, great guy, very busy, naturally hired a professional company.

然后它真的提醒了他，他在标题里发现了一堆类似的谎言。

And then it actually alerted him and he found a bunch of lies like that in the titles.

正因如此，如果你在标题里撒谎，就能获得很多点击量。

So because of that, you can get a lot of views if you lie in the title.

即便对我来说——我不是在标榜完美——有一个标题真的很难把握。

Even for me, I'm not saying this from a point of perfection, there was one that's so hard.

我觉得自己坚持住了，但有时还是会反复纠结。

I think I've kept it up, and sometimes I go back and forth.

我四五年前给视频起过这个标题：《如何把自己打造成世界级运动员》。

I had titled it this was four or five years ago, how to make yourself a world class athlete.

我用了很多非世界级运动员逆袭成为世界级运动员的故事。

And I use all these stories of people who weren't world class athletes and made themselves world class athlete.

但这仍然是我记忆中觉得最接近谎言的一次。

But still, that was the closest one I can remember that I feel like was potentially a lie.

现在你会固定那个提到的视频，它算是我们讨论内容的视觉化总结。

Now you'll pin the video that you referred to, which is sort of the recap of a lot of what we're talking about visually.

嗯。

Yep.

你还记得那个标题吗？

Do you recall the title of that?

是的。

Yeah.

极简健身计划，包含组数与次数。

Minimalistic workout program with sets and reps.

嗯。

Mhmm.

就像这样，我现在就这样命名。

Like, that's how I title things now.

对。

Yeah.

没有花里胡哨的东西。

There's no No fluff.

没错。

Yeah.

是的。

Yeah.

有趣的是，现在要获得观看量，真正关键的是内容本身，而非标题。

So what's funny is that so now to get views, it really is about the content itself, not the title.

所以它没写‘膝盖过脚尖’这类字眼。

So it doesn't say knees over toes.

也没写‘解决膝盖疼痛’，因为那些本该带来流量的关键词都没用。

It doesn't say fix knee pain because there's these keywords that you should get views.

标题就只是‘极简健身计划，包含组数与次数’，但效果却非常好。

So it it just says minimalistic workout program with sets and reps, and it's doing great.

但这是我为这个播客制作的最新一期，旨在让人不绕弯子，直接获取所有关键信息。

But that's the most recent one I made for this podcast for someone to not beat around the bush, get all the key information.

它甚至为你提供了训练组数，以及我的实际训练方案。

It even gives you sets and it gives you my actual program.

这不是一个理论性的方案。

It's not a theoretical program.

这是我每周进行的两项训练内容。

These are the two workouts I do a week.

我训练的所有学员都在使用与此非常相似的版本。

All the people I train are on very similar versions of this.

我想让大家先尝尝我们早些时候录制的内容，以防他们错过。

And I want to give people a taste of some of what we recorded earlier in case they don't see it.

实际上我会做个总结，但欢迎随时插话——因为我是个细节控，喜欢精确的配方。

And in effect, I'll summarize, but feel free to jump in because I'm a stickler for detail, and I like exact recipes.

可能是我后脑勺的强迫症在叫嚣，这种情况经常发生。

Could be my OCD screaming at the back of my head, which is pretty often.

但你提出的观点——至少我听到的是——你并不是那种迷信神奇组数和次数的人，不相信有什么完美方案。

But the point you made or at least that I heard was you're not really a magic sets and reps guy in terms of some Goldilocks perfect protocol.

我提到这点是因为，就像你可以降低动作幅度一样，你也可以减少训练量。

And the reason I bring that up is that just like you can regress range of motion in a movement, you can regress the volume.

我想说的是，在无痛动作范围内，少量训练也能大有裨益。

And what I would say is that in pain free range of motion, a little bit can go a long way.

所以如果你看着某个训练计划想着'啊，我没时间做三组这个或五组那个'，没关系。

So if you look at something and you're like, ah, I don't have time for three sets of this or five sets of that or whatever it might be, okay, fine.

好吧，也许你可以从一组开始。

Well, maybe you start with one set.

我认识一些人，他们从零基础开始，最终练出了惊人的体型。

And I know people who have gotten into tremendous shape coming from a baseline of zero.

对吧？

Right?

毫无运动基础，什么都没有。

No athleticism, nothing.

他们总是说，哦，我没时间去健身房。

They're like, oh, I don't have time to go to the gym.

我不需要那样做。

I don't have to do that.

我就说，那睡前做一个俯卧撑呢？

I'm like, what about one push up before bed?

做一个俯卧撑怎么样？

What about one push up?

有什么理由让你连一个俯卧撑都做不了吗？

Is there a reason you can't do one push up?

他们就会说，是啊。

They're like, yeah.

当然，我能做一个俯卧撑。

Of course, I can do one push up.

我就说，好吧。

I'm like, okay.

太好了。

Great.

做一个俯卧撑。

Do one push up.

然后开始变成两个，再后来就变成随便多少了。

And then it start turns into two, and then it turns into whatever.

然后我知道有个人，几个月内就能睡前做50个俯卧撑了。

And then I know one guy, like, within a few months, was doing 50 push ups before bed.

他看到了实际效果，这就是突破点。

He was seeing real results, and then that was the unlock.

对吧？

Right?

所以啰嗦这么多就是想表达，别总盯着自己的局限。

So that's a long winded way of just saying, don't get fixated on your limitations.

你随时可以降低强度。

You can always scale down.

我的初始系统是一到两组。

My starting system is one to two sets.

后来我发现，一到两组对我来说刚好能坚持。

And then I found for myself, one to two sets I can maintain great.

只有在我打算增加重量的训练项目上，才会多做几组——但其实真正发力的也就一两组。

Only on exercises that I'm planning to put more weights on, I'll go a couple more sets just to actually you're probably still only talking one or two sets really exerting.

就像正式组那样。

Like work sets.

是啊。

Yeah.

是啊。

Yeah.

只是为了确保人们能安全地慢慢来。

Just to make sure people safely take their time.

说实话，15年前的我根本不会相信，现在的我每周只做两次训练，45分钟的扣篮之类的运动。

Now, I simply wouldn't have believed 15 ago that now I'd be, like, doing only two workouts a week, forty five minutes dunking and stuff.

所以我当时肯定不会相信。

So I wouldn't have believed it.

所以如果有人不喜欢，如果有人觉得我们在胡说八道，换作当年的我，也会觉得我们在胡说八道。

So if someone doesn't like, if someone thinks we're full of shit, like, I would have thought we were full of shit.

这也不意味着高强度的训练计划就无效。

That also doesn't mean that higher volume programs can't work.

首先，我认为各种不同的训练动作都是美妙的自由选择，能带来不同的效果和适应。

Number one, I see all the different exercises as a beautiful freedom with different inputs and adaptations.

而且我觉得，整个健身领域都是积极的，甚至大家对如何制定训练计划的不同观点也都是积极的。

And I like, I see all of fitness as positive, and then I see even all people's viewpoints of then how to program that up as positive.

只要你能坚持并符合你目标的训练计划，就是最棒的。

The program you stick with that works for you and your goals is awesome.

是啊。

Yeah.

你能坚持的训练计划就是最好的计划。

The program you stick with is the best program.

我想重申你的观点，因为我写书本质上是为了给自己做参考。

And I want to reiterate what you're saying because I write books to be references for myself, basically.

如果能找到现成的书，写书就太难了。

If I can find a book that does the job already, writing is way too hard.

研究过程也太艰辛了。

The research is way too arduous.

耗时实在太长了。

It takes way too long.

我不想写书。

I don't wanna write a book.

而且事实证明，即使书卖得很好，这通常也是个糟糕的赚钱方式。

It also turns out to generally be a terrible way to make any money even if your books do very well.

除非我觉得自己在收集那些必需却无处可寻的内容，否则写书对我来说就像推石上山一样费力。

There's just way too much of pushing boulders up the hill for me to write a book unless I feel like I'm gathering things that I need and can't find somewhere else.

《每周健身4小时》就是这种情况。

That was the case with the four hour body.

还有这个最小有效剂量的概念，即寻找最小有效剂量（MED），你可以参考许多类似案例。

And this minimum effective dose, the concept, the MED of finding the minimum effective dose, and you can look at many comparables.

对吧？

Right?

就像水在特定温度下会沸腾。

It's like there's a certain temperature at which you boil water.

你不需要让水温再高30度。

You don't need to get it 30 degrees hotter.

对吧？

Right?

如果你出门，会有一个临界点让你开始适应阳光并晒黑。

If you go outside, there's a point at which you start to adapt in the sun and develop a tan.

你不需要也不想再待上一个小时。

You don't need or want to stay out another hour.

对吧？

Right?

你会逐渐进步，开始延长时间等等。

And you progress and you start to extend the duration, etcetera.

事实证明这个方法几乎可以应用到所有领域。

It turns out that you can apply this almost everywhere.

你可以把它应用到语言学习上——从最高频词汇开始。

You can apply it to language learning with the highest frequency words.

比如我之前在X平台（当时还叫Twitter）上询问大家《每周健身四小时》中最喜欢的章节，因为我在考虑更新内容——虽然事实证明需要更新的地方并不多。

You can apply it to for instance, I was asking on x back when it was Twitter, people for favorite chapters in the four hour body because I was curious about possibly updating things, although there's not a lot that needs much updating, it turns out.

人们给出了各种例子。

And people gave various examples.

我记得有位被停赛的NFL球员，就是通过'损伤预防'章节和奥卡姆训练法重返职业赛场的。

There was a I think it was an NFL player who was benched and got back to playing professionally using the prehab chapter and Occam's protocol.

奥卡姆训练法大概是每周两次、每次二十分钟的抗阻训练，外加几项辅助内容。

Occam's protocol is, like, twenty minutes twice a week resistance training and a handful of other things.

还有另一个人也分享了经历——虽然网上言论不可尽信，但我已见过多个类似案例。

There's another guy who chimed in, and I understand you can't believe everything you read on the Internet, but I've seen multiple examples of this.

我记得他通过书中巴里·罗斯的训练方案，硬拉达到了475磅，巴里·罗斯还指导过艾莉森·菲利克斯等许多短跑运动员。

He got to, I think, a 475 pound deadlift using the Barry Ross protocol in the book, and Barry Ross coached Allison Felix and many other sprinters.

这可能是你能想象到的最精简的训练方式。

It is the most minimal thing you could possibly imagine.

关键动作是硬拉到膝盖高度后直接松杠，这样完全避免了腘绳肌拉伤风险，每组做2-3次，总共2-3组。

And a crux piece of it is doing deadlifts to the knee and then effectively dropping the bar so that you're not risking any type of hamstring strain and doing two to three sets of two to three reps.

就这样。

That's it.

而且组间休息时间要像力量举选手那样充分。

And you're taking big fat power lifter rests in between those sets.

这种训练方式带来的力量增长会让人头晕目眩。

The amount of strength that you can build doing that is head spinning.

所以我想强调，'没时间'这个借口根本站不住脚——只要你愿意精简训练。

So I just want to emphasize that I don't have enough time doesn't really hold up to scrutiny if you're willing to scale back.

事实上，极简训练能带来的效果远超大多数人想象。

And in fact, you can do a lot more with very little than you might suspect.