Build Your Ideal Physique | Dr. Bret Contreras
Andrew Huberman:
安德鲁·休伯曼：
Welcome to the Huberman Lab podcast, where we discuss science and science-based tools for everyday life.
欢迎来到休伯曼实验室播客，我们在这里讨论科学和基于科学的日常生活工具。
I'm Andrew Huberman, and I'm a professor of neurobiology and ophthalmology at Stanford School of Medicine.
我是安德鲁·胡伯曼，斯坦福大学医学院神经生物学和眼科教授。
My guest today is Dr. Bret Contreras.
今天我的嘉宾是 Bret Contreras 博士。
Dr. Bret Contreras holds a doctorate degree in sports science and is a certified strength and conditioning specialist.
Bret Contreras 博士拥有运动科学博士学位，并且是经过认证的体能专家。
He has over three decades of experience training everyday people, athletes, and coaches on how to get stronger and develop larger muscles.
他拥有三十多年的培训普通人、运动员和教练如何变得更强壮和发展更大肌肉的经验。
These days, Bret is best known as "The Glute Guy" for his pioneering of exercises for women and men to strengthen and build their glutes in order to be able to move better, prevent and heal pain and injuries, and of course, for aesthetic reasons.
如今，布雷特以“臀肌达人”而闻名，因为他开创性地为女性和男性提供了增强和塑造臀肌的练习，以便能够更好地运动、预防和治愈疼痛和伤害，当然，也是为了美观。
Today's discussion is a very important one because anyone interested in their immediate and long-term health needs to resistance train.
今天的讨论非常重要，因为任何对近期和长期健康感兴趣的人都需要进行阻力训练。
The science is extremely clear on that.
科学对此非常清楚。
However, there are a lot of questions about how best to resistance train.
然而，关于如何最好地进行阻力训练存在很多问题。
Today, Bret clarifies how often to resistance train, what movements to do, and how to make continual progress, and in particular, how to build a resistance training program that is tailored to your unique aesthetic and performance goals.
今天，布雷特阐明了阻力训练的频率、要做哪些动作以及如何持续进步，特别是如何制定适合您独特的审美和表现目标的阻力训练计划。
For example, we discuss how to prioritize the growth and strengthening of your glutes or arms or shoulders or calves or back, basically whichever body part or parts you need to emphasize while not losing progress in other areas, and in many cases, while still making progress in other areas.
例如，我们讨论如何优先考虑臀部、手臂、肩膀、小腿或背部的生长和强化，基本上是您需要强调的身体部位，同时不失去其他领域的进展，并且在许多情况下，同时仍在其他领域取得进展。
We also explain how to gain muscle while getting leaner, why the speed of your weight movements probably matters less than selecting the proper variety of movements to target all parts of a muscle.
我们还解释了如何在增肌的同时变得更瘦，为什么体重运动的速度可能比选择适当的运动种类来针对肌肉的所有部位更重要。
And Bret explains exactly which movements you should do in each workout to ensure well-rounded development of the various muscle groups, including, of course, the glutes.
布雷特准确地解释了你在每次锻炼中应该做哪些动作，以确保各个肌肉群的全面发展，当然也包括臀肌。
Dr. Bret Contreras is considered one of the most trusted voices in this entire space, and that's because he's highly credentialed, meaning he knows the science inside out.
Bret Contreras 博士被认为是整个领域最值得信赖的声音之一，这是因为他拥有很高的资历，这意味着他对科学了如指掌。
He also has trained thousands of people, and he gets them spectacular results.
他还培训了数千人，并为他们带来了惊人的成果。
In fact, the before and afters of his clients are nothing short of extraordinary.
事实上，他的客户的前后经历都非同寻常。
So if you currently resistance train or you want to start resistance training, and perhaps you're one of those people who's wary about getting too big, or you want to just grow one part of your legs and not another, or just your glutes but not have larger legs, or maybe if you just want to be bigger overall, today, Dr. Bret Contreras shares the knowledge that anyone, novice or experienced, can incorporate into their fitness routine to achieve better results faster.
因此，如果您目前正在进行阻力训练，或者您想开始阻力训练，也许您是那些担心变得太大的人之一，或者您只想增长腿部的一部分而不是另一部分，或者只想增长臀部但不想拥有更大的腿，或者如果您只是想整体变大，那么今天，Bret Contreras 博士分享的知识是，任何人，无论是新手还是经验丰富的人，都可以将其纳入他们的健身计划中，以更快地取得更好的效果。
Before we begin, I'd like to emphasize that this podcast is separate from my teaching and research roles at Stanford.
在开始之前，我想强调一下，这个播客与我在斯坦福大学的教学和研究角色是分开的。
It is, however, part of my desire and effort to bring zero cost to consumer information about science and science-related tools to the general public.
然而，我的愿望和努力的一部分是向公众提供有关科学和科学相关工具的零成本消费者信息。
In keeping with that theme, today's episode does include sponsors.
为了与这个主题保持一致，今天的节目确实有赞助商。
And now for my discussion with Dr. Bret Contreras.
现在我与 Bret Contreras 博士进行讨论。
Dr. Bret Contreras, welcome.
布雷特·孔特雷拉斯博士，欢迎光临。
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
Dr. Andrew Huberman, it's a pleasure.
安德鲁·胡伯曼博士，很高兴。
Thank you so much for inviting me on.
非常感谢你邀请我参加。
Andrew Huberman:
安德鲁·休伯曼：
The pleasure is mine.
快乐是我的。
I've been following your content for a long time now, and I and many other people are super interested in how they can resistance train best for the purpose of getting stronger and, let's admit it, most people who do some resistance training probably want some hypertrophy, some muscle growth, perhaps not in their entire body, some people do, but in specific body parts.
我已经关注你的内容很长时间了，我和许多其他人对如何最好地进行阻力训练以变得更强壮非常感兴趣，让我们承认，大多数进行阻力训练的人可能想要一些肥大，一些肌肉生长，也许不是在他们的整个身体上，有些人这样做，而是在特定的身体部位。
They want to grow bigger arms.
他们想要长出更大的手臂。
They want to grow bigger glutes.
他们想要让臀肌变得更大。
They want to grow bigger calves.
他们想要培育更大的小牛。
That seems to be a theme nowadays.
这似乎是当今的一个主题。
Glutes and calves seem to be the new biceps as they say.
正如他们所说，臀部和小腿似乎是新的二头肌。
So let's start off with the basics.
那么让我们从基础知识开始吧。
Let's take the typical, if there were one, there isn't one, but let's imagine the typical woman or man in their 30s or 40s who's never really done any resistance training, maybe done some yoga, some running, maybe did a sport in high school, maybe not, and they are interested in building some muscle to shape their body the way they'd like to shape it.
让我们以典型的为例，如果有的话，也没有，但让我们想象一下典型的30多岁或40多岁的女性或男性，他们从未真正做过任何阻力训练，可能做过一些瑜伽，跑步，可能在高中做过一项运动，也许没有，他们有兴趣锻炼一些肌肉，以按照自己想要的方式塑造自己的身体。
What is the frequency of workouts that you could give as kind of across the board, what's too many, what's too few, per week?
您每周可以进行全面锻炼的频率是多少？什么是太多，什么是太少？
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
Yep.
是的。
So I would say two times a week full body would be the minimum.
所以我想说每周两次全身锻炼是最少的。
Now, you could see results training just one day a week.
现在，您每周只需一天就能看到训练结果。
And if you tracked your weights, and if you had a coach that knew what they were doing, you could get good results just lifting weights one day a week.
如果你跟踪自己的体重，并且有一位知道自己在做什么的教练，那么你只需每周一天举重就可以获得良好的结果。
It would be a brutal day, but it would be full body.
这将是残酷的一天，但却是充实的一天。
You'd hit mostly the big basic multi-joint movements.
您主要会进行大型基本多关节运动。
But if you stuck to that, you would see a lot of gains, and you could keep seeing gains for theoretically an entire year or two.
但如果你坚持下去，你会看到很多收获，而且理论上你可以持续看到一两年的收获。
If you want to maximize your gains, you need to hit a muscle probably twice a week.
如果你想最大化你的收益，你可能需要每周锻炼两次肌肉。
There's some evidence that maybe three times a week is best, but that's hard to recover from.
有一些证据表明，也许每周三次是最好的，但这很难恢复。
But I would say for the majority of listeners who are eager to get started, you get so much of your results from the first set.
但我想说，对于大多数渴望开始的听众来说，你从第一组中得到了很多结果。
Andrew Huberman:
安德鲁·休伯曼：
Mm-hmm.
嗯嗯。
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
The first set you do.
你做的第一组。
Andrew Huberman:
安德鲁·休伯曼：
The first work set after the warm-up.
热身后的第一个动作。
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
The first working set you do.
您所做的第一个工作集。
Andrew Huberman:
安德鲁·休伯曼：
Yep.
是的。
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
And then adding more volume, adding more frequency, it's not linear.
然后增加更多的音量，增加更多的频率，这不是线性的。
Andrew Huberman:
安德鲁·休伯曼：
So it sounds like if somebody's relatively new to resistance training, like they're in their first year of resistance training, the lower limit, given that most people don't have a coach and are probably not willing to put in the kind of intensity for a whole body workout to just train once per week, seems like twice per week, hitting each body part twice per week, so whole body twice per week.
因此，听起来如果有人对阻力训练相对较新，就像他们正处于阻力训练的第一年，考虑到大多数人没有教练，并且可能不愿意投入每周训练一次的全身锻炼强度，那么下限似乎是每周两次，每周锻炼每个身体部位两次，所以每周锻炼全身两次。
That's what I'm hearing.
这就是我所听到的。
How many sets do you recommend per exercise after a sufficient warm-up?
充分热身后，您建议每次锻炼做多少组？
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
In my online programs, I always recommend three sets.
在我的在线节目中，我总是推荐三套。
When I train people in real life, it's typically two sets.
当我在现实生活中训练人们时，通常是两套。
Andrew Huberman:
安德鲁·休伯曼：
Mm-hmm.
嗯嗯。
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
And I would say most of the world does four sets.
我想说世界上大多数人都会做四组。
Most people just generically do four sets per exercise.
大多数人每次练习一般只做四组。
And most people do bro splits.
大多数人都会做兄弟分裂。
They do body part splits.
他们进行身体部位的劈叉。
What the most of the world does ...
世界上大多数人都在做什么...
isn't always what's best.
并不总是最好的。
And there's nothing wrong with doing four sets, it's just that people aren't focused.
而且做四组并没有什么问题，只是人们注意力不集中而已。
They just kind of go through the motions.
他们只是走过场。
You'll say, "Hey, Andrew, what's your workout?" And if you go, "Well, I do bench press.
你会说，“嘿，安德鲁，你的锻炼是什么？”如果你说：“好吧，我做卧推。
I do 135 for 15, and then I do 185 for 12, and then I do 205 for eight, and then 225 for five." Well, that's what you do every week?
我会做 135 次，做 15 次，然后我做 185 次，做 12 次，然后我做 205 次，做 8 次，然后 225 次，做 5 次。”嗯，这就是你每周都会做的事情？
Then why would you grow?
那你为什么还要成长呢？
Why would you adapt?
为什么你要适应？
Why would you see results from that?
为什么你会看到这样的结果？
So a lot of people just go through the motions.
所以很多人只是走过场。
When you have a plan and you're utilizing progressive overload, so we can talk about volume, frequency, all these things, but the main thing is, are you progressively overloading the muscles?
当你有一个计划并且你正在利用渐进式超负荷时，我们可以讨论训练量、频率，所有这些事情，但最重要的是，你是否逐渐使肌肉超负荷？
Are you putting more tension on the muscles over time?
随着时间的推移，您是否会对肌肉施加更大的压力？
And that's how people grow.
人就是这样成长的。
So it's like you can geek out on the variables, which I love to do, but if your program is working, then you're getting stronger over time.
所以这就像你可以研究变量，这是我喜欢做的，但如果你的程序有效，那么随着时间的推移你会变得越来越强大。
You don't need four sets to do that.
你不需要四组来做到这一点。
You need to take notes, have a logbook or an app that keeps track of your progress, and you have a goal in mind.
您需要做笔记，有一个日志或一个应用程序来跟踪您的进度，并且您心中有一个目标。
And I don't think most people do that.
我认为大多数人都不会这样做。
So it's like if I have one of my female clients and we're doing a leg press or a hip thrust or something, and say their main goal is to grow their glutes, and my goal for the day is for you to set a PR, PR meaning personal record, on hip thrust.
就好像我有一位女性客户，我们正在做腿部推举或臀部推力什么的，并说她们的主要目标是增强臀肌，而我今天的目标是让你在臀部推力方面创造一个 PR，PR 意思是个人记录。
And they've done 315 pounds for eight reps.
他们已经完成了 8 次 315 磅的重量。
And I say, "Okay.
我说：“好吧。
I want you at least tying eight, but nine or 10 would be good." In the beginning, you can gain strength.
我希望你至少打平八个，但九个或十个就更好了。”一开始，你可以获得力量。
We talk about newbie gains.
我们谈论新手收益。
You gain strength every time you come in for the first few months.
在最初的几个月里，每次你进来时，你都会获得力量。
It's the greatest time to be a lifter.
这是成为举重运动员最伟大的时代。
It's so funny.
太搞笑了。
In fact, you get spoiled, and then it's depressing when the newbie gains end.
事实上，你会被宠坏，然后当新手结束时你会感到沮丧。
But if they reach the goal, say I have them warm up, and then they hit 315 for nine or 10, the goal is done.
但如果他们达到了目标，比如说我让他们热身，然后他们打出 9 或 10 分达到 315，目标就完成了。
That's what I wanted.
这就是我想要的。
And so do you need a second set?
那么您需要第二套吗？
Yeah, you can do a second set.
是的，你可以做第二组。
You can also, a lot of my colleagues would say you shouldn't go to failure your first set, because then your second set you'll be fatigued, and you could do four sets where your fourth set is to failure.
你也可以，我的很多同事会说你不应该在第一组失败，因为第二组你会感到疲劳，并且你可以做四组，而第四组则失败。
There's a lot of ways to do things, and every coach has their own system.
做事的方法有很多种，每个教练都有自己的体系。
My system that I've had success with is kind of focused on gaining strength over time, so that you don't require so many sets.
我已经取得成功的系统是专注于随着时间的推移获得力量，这样你就不需要那么多组。
In fact, I like my clients training three times per week.
事实上，我喜欢我的客户每周训练三次。
Full body, three times per week.
全身，每周三次。
Andrew Huberman:
安德鲁·休伯曼：
Full body, three times per week.
全身，每周三次。
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
Or LULUL, lower, upper, lower, upper, lower.
或者LULUL，下，上，下，上，下。
Andrew Huberman:
安德鲁·休伯曼：
With a rest day in between?
中间有休息日吗？
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
No. Monday through Friday, lower, upper, lower, upper.
周一到周五，下，上，下，上。
Take Saturday and Sunday off.
周六和周日休息。
Andrew Huberman:
安德鲁·休伯曼：
Wait, step it through, because you're speaking fast.
等等，逐步说完，因为你说得很快。
Lower, upper?
下、上？
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
LULUL.
露露。
Lower, upper, lower, upper, lower.
下，上，下，上，下。
Keep in mind, 74% of my followers are women.
请记住，我的关注者中有 74% 是女性。
I'm the glute guy, so most of my followers are women.
我是个大屁股的人，所以我的大多数追随者都是女性。
Women and men have different-- They can train the same way for their gains.
女性和男性有不同之处——他们可以通过相同的方式进行训练以获得收益。
There's a lot of experts coming out now saying women and men need to train totally differently.
现在有很多专家表示，女性和男性需要完全不同的训练方式。
They don't need to train differently as per the variables and stuff.
他们不需要根据变量和内容进行不同的训练。
The thing is, they have different goals.
问题是，他们有不同的目标。
A lot of women want their glutes.
很多女性都想要拥有自己的臀肌。
They prioritize lower body more than, whereas men want more upper body.
她们更注重下半身，而男性则更注重上半身。
So then our exercise selection is going to differ, and our splits are going to differ.
因此，我们的运动选择将会有所不同，我们的训练也会有所不同。
If we do split it up, they want typically three lower body days and two upper body days, whereas men would want probably the opposite, three upper body days and two lower body days, for example.
如果我们把它分开，他们通常想要三个下半身日和两个上半身日，而男性可能想要相反的，例如三个上半身日和两个下半身日。
But anyway, there's so many ways to do things.
但无论如何，做事的方法有很多。
We could go on and on for an hour about the different ways to do things, but many roads can lead to Rome, but you do need to make sure that you're gaining strength over time if you want a muscle to substantially change.
我们可以就不同的做事方式持续一个小时，但条条大路通罗马，但如果你想让肌肉发生实质性变化，你确实需要确保随着时间的推移你会获得力量。
But you can't have that increase, that PR can't come at the expense of decreased range of motion or sloppy form.
但你不可能获得这种增长，这种 PR 不能以运动范围减小或形式不规范为代价。
That's probably the number one tenet of strength training is progressive overload, and the listeners need to understand that, because otherwise you're just going to be spinning your wheels.
力量训练的首要原则可能是渐进式超负荷，听众需要理解这一点，否则你只会白费力气。
Now, it's not to say you can't make gains not utilizing progressive overload.
现在，这并不是说不利用渐进式超负荷就无法获得收益。
In fact, we talked about this when we were working out yesterday, how to use the mind-muscle connection.
其实我们昨天锻炼的时候就谈到过这个，如何运用意念与肌肉的联系。
But ultimately, how do you know you're placing increasing demands on the muscle over time?
但最终，你怎么知道随着时间的推移你对肌肉的要求越来越高？
Your barometer should be the loads and the sets and reps that you're doing.
你的晴雨表应该是你正在做的负荷、组数和次数。
Andrew Huberman:
安德鲁·休伯曼：
Perhaps one of the most underestimated but powerful tools to improve your mental health, your physical performance, and your cognitive performance is ensuring you get enough hydration every day.
确保您每天摄入足够的水分，也许是改善您的心理健康、身体表现和认知表现的最被低估但最强大的工具之一。
The unfortunate reality, however, is that tap water often contains contaminants that negatively impact our health.
然而不幸的现实是，自来水通常含有对我们的健康产生负面影响的污染物。
So while we're trying to get great hydration, that can cause serious problems.
因此，当我们努力补充水分时，这可能会导致严重的问题。
In fact, a 2020 study by the Environmental Working Group estimated that more than 200 million Americans are exposed to PFAS chemicals, also known as "forever chemicals," through drinking tap water.
事实上，环境工作组 2020 年的一项研究估计，超过 2 亿美国人通过饮用自来水接触到 PFAS 化学物质，也被称为“永久化学物质”。
These forever chemicals are linked to serious health issues, such as hormone disruption, gut microbiome disruption, fertility issues, and many other health problems, some of which are just now coming to light.
这些永久性化学物质与严重的健康问题有关，例如激素紊乱、肠道微生物组紊乱、生育问题和许多其他健康问题，其中一些问题刚刚被发现。
For all these reasons, I was thrilled when I came across RORA Water Filters, and now they're a sponsor of this podcast.
出于所有这些原因，当我遇到 RORA 滤水器时，我感到很兴奋，现在他们是这个播客的赞助商。
RORA makes what I believe are the best water filters on the market.
我认为 RORA 制造的是市场上最好的滤水器。
I've been using the RORA countertop system for almost a year now.
我使用 RORA 台面系统已经快一年了。
RORA's filtration technology removes harmful substances, including endocrine disruptors and disinfection byproducts, while preserving beneficial minerals like magnesium and calcium.
RORA 的过滤技术可去除有害物质，包括内分泌干扰物和消毒副产物，同时保留镁和钙等有益矿物质。
It requires no installation or plumbing, so it's extremely convenient.
它不需要安装或管道，因此非常方便。
It's built from medical-grade stainless steel, and it fits beautifully on your countertop.
它由医用级不锈钢制成，非常适合放在您的台面上。
It's something that you would want to have in your kitchen.
这是您希望在厨房里拥有的东西。
What's additionally impressive to me is Rorra's transparency.
另外令我印象深刻的是罗拉的透明度。
You can find all of their independent third-party test results right on their website, and they report reduction data over the full life of the filter.
您可以在他们的网站上找到他们所有的独立第三方测试结果，并且他们报告过滤器整个使用寿命期间的减少数据。
If you'd like to try Rorra, you can go to rorra.com/huberman and get an exclusive discount.
如果您想尝试 Rorra，可以访问 rorra.com/huberman 并获得独家折扣。
Again, that's Rorra, R-O-R-R-A.com/huberman.
再说一次，那是 Rorra，R-O-R-R-A.com/huberman。
Today's episode is also brought to us by Carbon.
今天的节目也是Carbon为我们带来的。
Carbon is a diet coaching app built by nutrition expert Dr. Layne Norton.
Carbon 是一款由营养专家 Layne Norton 博士开发的饮食指导应用程序。
Now, I've used Carbon for more than three years now, and I have to say, it's among the most powerful tools for nutrition coaching and effective weight management that I've ever encountered, especially if your goal is like mine, which is to maintain or build muscle while also losing fat.
现在，我已经使用 Carbon 三年多了，我不得不说，它是我遇到过的最强大的营养指导和有效体重管理工具之一，特别是如果您的目标和我一样，即保持或增强肌肉，同时减少脂肪。
Now I'm turning 50 years old this September, and even though I consider myself in pretty good shape, and I've been training for a long time and trying to eat right, one of my goals is to hit 50 in the absolute best shape of my life.
现在我今年九月就满 50 岁了，尽管我认为自己的身体状况相当好，而且我已经训练了很长时间并尝试正确饮食，但我的目标之一就是以一生中绝对最好的状态达到 50 岁。
To do that, I'm dialing in my nutrition using Carbon with the goals of increasing my muscle mass, increasing my strength, while also decreasing my body fat.
为此，我使用碳调整营养，目标是增加肌肉质量、增强力量，同时减少体内脂肪。
I've been raving about the Carbon app to friends and to family and to members of my Huberman Lab team over the last few years, and everyone who's joined me in using it has found it to be tremendously useful.
在过去的几年里，我一直对朋友、家人以及我的 Huberman 实验室团队的成员非常喜欢 Carbon 应用程序，每个和我一起使用它的人都发现它非常有用。
In fact, some of those people are going to join me in my approaching 50 fitness goals and body composition goals.
事实上，其中一些人将与我一起实现接近 50 个健身目标和身体成分目标。
My birthday is September 26th, and so I'd like to invite you to join if you would like to improve your body composition and fitness to also use the Carbon app.
我的生日是 9 月 26 日，所以如果您想改善身体成分和健康并使用 Carbon 应用程序，我想邀请您加入。
Now, there are a lot of apps out there that are focused on fitness and nutrition.
现在，有很多专注于健身和营养的应用程序。
But what makes Carbon different is that it doesn't just hand you a one-size-fits-all plan.
但 Carbon 的不同之处在于，它不仅仅为您提供一刀切的计划。
It actually learns your metabolism over time, and it adapts your program based on your results.
它实际上会随着时间的推移了解您的新陈代谢，并根据您的结果调整您的计划。
It also allows you total flexibility in how you eat.
它还可以让您完全灵活地选择饮食方式。
So if you're looking to take a smarter, more personalized approach to your nutrition, I can't recommend the Carbon app enough.
因此，如果您希望采取更智能、更个性化的营养方法，我强烈推荐 Carbon 应用程序。
To try Carbon, you can go to joincarbon.com/huberman.
要尝试 Carbon，您可以访问 joincarbon.com/huberman。
While Carbon does not typically offer trials or promotions, they've agreed to give a free seven-day trial to all Huberman Podcast listeners.
虽然 Carbon 通常不提供试用或促销，但他们同意向所有 Huberman 播客听众提供为期 7 天的免费试用。
Again, that's joincarbon.com/huberman to get a seven-day free trial.
再次强调，请访问 joincarbon.com/huberman 以获得 7 天免费试用。
Let's just, if you don't mind, I'll just want to take a slight step back and highlight a couple of things that you said and maybe clarify a few of them for myself and for the listeners.
只是，如果您不介意的话，我只想稍微退后一步，强调一下您所说的几件事，也许还可以为我自己和听众澄清其中的一些内容。
The goal of going into the gym to train is foremost to create a stimulus that you need to adapt to so that the muscle grows and gets stronger.
去健身房训练的首要目标是创造一种你需要适应的刺激，以便肌肉生长并变得更强。
In theory, one could do that by training the entire body once per week, but that would be a very taxing workout, probably requires a coach to do properly, and in general, most people are probably going to benefit from training two or three times per week minimum.
理论上，一个人可以通过每周训练一次全身来做到这一点，但这将是一项非常繁重的锻炼，可能需要教练才能正确完成，而且一般来说，大多数人可能会从每周至少训练两到三次中受益。
Okay.
好的。
It does seem to be the case lately that most of the papers, as I understand, point to every muscle should be trained twice per week.
据我了解，最近的情况似乎确实是这样，大多数论文都指出每块肌肉应该每周训练两次。
Perhaps not as intensely in the two workouts, but at least twice per week.
也许两次训练的强度没有那么强烈，但每周至少两次。
And you said three times per week is probably even more beneficial.
你说每周三次可能更有益。
I like this lower, upper, lower, upper, lower, LULO.
我喜欢这个下，上，下，上，下，LULO。
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
LULO.
露洛。
Andrew Huberman:
安德鲁·休伯曼：
Five days per week format that you listed out.
您列出的每周五天的格式。
When I see that, I think, okay, lower body three times per week.
当我看到这一点时，我想，好吧，每周下体三次。
Wow.
哇。
Right now, I train my legs once per week intensely, so that's calves, tibs, hamstrings, quads.
现在，我每周集中训练一次腿部，包括小腿、胫骨、腿筋、股四头肌。
I know because of your tutorial.
我知道是因为你的教程。
Train adductors, the inner thighs, and glutes all in that one workout.
在一项训练中训练内收肌、大腿内侧和臀肌。
And then four or five days later, I do a sprint workout, which is my second leg workout.
然后四五天后，我进行冲刺训练，这是我的第二次腿部训练。
It's not an in-gym workout.
这不是在健身房锻炼。
It's a sprinting workout.
这是一项短跑训练。
Training legs three times per week in the gym with weights and machines, et cetera, sounds like a lot.
每周在健身房用重量和器械等训练腿部三次，听起来很多。
So my question is, for the three or even the two lower body workouts that men or women are doing, are they doing the same exercises in every one of those lower body workouts for the same muscle groups?
所以我的问题是，对于男性或女性正在进行的三种甚至两种下半身锻炼，他们是否在每一项下半身锻炼中针对相同的肌肉群进行相同的锻炼？
Or, and in addition to that, are they hitting quads three times a week or twice a week directly?
或者，除此之外，他们每周打三次股四头肌还是直接每周两次？
Because many people can't recover, or at least the soreness doesn't go away in between workouts.
因为很多人无法恢复，或者至少在锻炼期间酸痛不会消失。
So how are you splitting up lower body if somebody is training lower body two or three times per week?
那么，如果有人每周训练下半身两到三次，你如何分割下半身呢？
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
Great question.
很好的问题。
So first of all, I want to mention, before steroids became a thing, the bodybuilders back then, if you can look up like Steve Reeves, Reg Park, John Grimek, I think they all did three full body workouts a week.
首先，我想提一下，在类固醇成为一种东西之前，当时的健美运动员，如果你能像史蒂夫·里夫斯、雷格·帕克、约翰·格里梅克那样抬头看看，我想他们每周都会进行三次全身锻炼。
Or they trained mostly full body, but they'd hit muscles frequently.
或者他们主要进行全身训练，但经常锻炼肌肉。
The thing is, they didn't do...
问题是，他们没有做...
Now we have so many machines.
现在我们有这么多机器。
They did mostly barbell training, and you know what I mean?
他们主要进行杠铃训练，你知道我的意思吗？
They focused on the big basics, and they would repeat movements.
他们专注于大的基础知识，并且会重复动作。
So-
所以——
Andrew Huberman:
安德鲁·休伯曼：
So squatting three times per week.
所以每周深蹲3次。
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
Yeah.
是的。
Andrew Huberman:
安德鲁·休伯曼：
Deadlifting three times per week.
每周硬拉三次。
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
Yeah.
是的。
The goal is gaining strength.
目标是获得力量。
So with every person, it's unique.
所以对于每个人来说，它都是独一无二的。
And there's so many ways to do this.
有很多方法可以做到这一点。
If I have some people deadlift hard twice a week, they might get back pain, even if they're using good form.
如果我让一些人每周进行两次硬拉，他们可能会感到背痛，即使他们的动作很好。
What if they're really weak, have really weak hamstrings in isolation, and I start giving them seated leg curls, and it transfers to their deadlift?
如果他们真的很弱，单独的腿筋真的很弱，我开始给他们做坐姿腿弯举，然后转移到他们的硬拉上怎么办？
The seated leg curls doesn't put stress on their low back.
坐姿腿弯举不会给腰部带来压力。
You get stronger by identifying weak links, and there's a lot of transfer between the different lifts.
通过识别薄弱环节，你会变得更强，并且不同的提升之间存在大量的转移。
So I don't believe you need to repeat the same movements all the time, and I also think you should switch it up every month.
所以我不认为你需要一直重复同样的动作，而且我也认为你应该每个月切换一次。
And that's one thing I've had a lot of success with.
这是我取得很大成功的一件事。
With my system, I've had a lot of success.
凭借我的系统，我取得了很大的成功。
We have a squat and bench press month.
我们有一个深蹲和卧推月。
Then the next month will be a deadlift and chin-up month.
那么下个月将是硬拉和引体向上的月份。
Andrew Huberman:
安德鲁·休伯曼：
What does that mean?
这意味着什么？
That means that during all lower body workouts, you're doing squats and deadlifts?
这意味着在所有下半身锻炼中，您都在做深蹲和硬拉？
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
No. You always do all the movement patterns.
不，你总是做所有的动作模式。
It's what you do first and what you focus on.
这是你首先要做的事情，也是你关注的重点。
That's what you're going for the PR on.
这就是你要进行公关的目的。
But I'm not trying to have you get stronger at squats every single month.
但我并不是想让你每个月的深蹲都变得更强。
And if you don't like barbell squats, you can do-
如果你不喜欢杠铃深蹲，你可以这样做——
Andrew Huberman:
安德鲁·休伯曼：
Hack squat
哈克深蹲
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
...
...
hack squat, leg press.
哈克深蹲、压腿。
It could be a single leg movement, but it's the movement pattern.
它可能是单腿运动，但它是运动模式。
From the side view, does it look like a squat?
从侧面看，是不是很像蹲着呢？
Andrew Huberman:
安德鲁·休伯曼：
Mm-hmm.
嗯嗯。
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
So that could be a squat, hack squat, lunge, belt squat, leg press, V squat, step-up, Bulgarian split squat, a lot of different things.
所以这可能是深蹲、哈克深蹲、弓步、腰带深蹲、腿举、V 型深蹲、踏步、保加利亚分腿深蹲，等等。
Andrew Huberman:
安德鲁·休伯曼：
It's a buffet.
这是自助餐。
People can pick what works best for them.
人们可以选择最适合他们的。
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
From the side view, does it look like a squat on one or two legs?
从侧面看，是单腿蹲还是两条腿蹲？
They all work very similarly.
它们的工作原理都非常相似。
So I want you getting stronger at those.
所以我希望你在这些方面变得更强。
But not every month, because the next month I might switch to deadlift and...
但不是每个月，因为下个月我可能会转向硬拉并且......
But they all have different rules.
但他们都有不同的规则。
So here's what I kind of realized.
这就是我所意识到的。
Have you ever focused on, you say your chest and back you're not trying to grow maximally.
你是否曾经关注过，你说你的胸部和背部你并没有试图最大限度地生长。
But let's say you're just trying to get as big as humanly possible.
但假设你只是想变得尽可能大。
Have you ever said, "I want to see if I can work my way up to 20 chin-ups?"
您是否曾经说过：“我想看看我能否努力做到 20 次引体向上？”
Andrew Huberman:
安德鲁·休伯曼：
I haven't.
我没有。
You mean in a single set?
你的意思是在一个集合中？
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
Yeah.
是的。
Andrew Huberman:
安德鲁·休伯曼：
No, I have not done that.
不，我没有这样做。
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
Well, if you did do that, your back muscles would probably get bigger, right?
好吧，如果你这样做了，你的背部肌肉可能会变大，对吗？
Andrew Huberman:
安德鲁·休伯曼：
Sure.
当然。
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
But you'd be like, "Okay, I have this chin-up goal.
但你会说，“好吧，我有一个引体向上的目标。
I want to get 20 chin-ups.
我想要做20个引体向上。
How am I going to get there best?
我怎样才能最好地到达那里？
I'm going to start doing more chin-ups." Maybe you don't like chin-ups all the time, so you do heavy supinated pull-downs.
我要开始做更多的引体向上。”也许你不喜欢一直引体向上，所以你会做大重量的旋后下拉。
I've realized they transfer.
我意识到他们转移了。
There's like a one-to-one correlation.
这就像一对一的相关性。
I never realized that till the last couple of years.
直到最近几年我才意识到这一点。
Supinated, treating it like a chin-up.
旋后，将其视为引体向上。
Andrew Huberman:
安德鲁·休伯曼：
Okay, so for those that don't know, supinated means palms facing you.
好吧，对于那些不知道的人来说，旋后意味着手掌面向你。
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
Palms facing you.
手掌面向你。
Andrew Huberman:
安德鲁·休伯曼：
Basically, palms facing you, pull down or on a pull-down machine-
基本上，手掌朝向你，向下拉或在下拉机上-
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
Yep
是的
Andrew Huberman:
安德鲁·休伯曼：
...
...
to chest level or something to the front, obviously.
显然，到胸部水平或前面的某个地方。
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
You can recover quickly from those.
你可以很快从这些中恢复过来。
So you could do chin-ups or pull-downs three times a week.
所以你可以每周做三次引体向上或下拉。
But what else will help your chin-ups?
但是还有什么可以帮助你引体向上呢？
Training more biceps.
多练二头肌。
When I have my female clients start doing barbell curls and easy bar curls, their chin-ups went up.
当我让我的女性客户开始做杠铃弯举和简单的杠铃弯举时，她们的引体向上。
So it has its own rules.
所以它有它自己的规则。
When you focus on a chin-up month, you can hit these movements frequently, you can recover from them.
当你专注于引体向上一个月时，你可以经常做这些动作，你可以从中恢复。
But what about deadlifts?
但是硬拉呢？
If I said, "You're going to focus on deadlifts this month," I don't know many lifters that can deadlift really hard twice a week.
如果我说，“这个月你要专注于硬拉”，我不知道有多少举重运动员能够每周进行两次硬拉。
They beat you up, especially when you get strong.
他们殴打你，尤其是当你变得坚强的时候。
So you might have, if you're hitting three full body workouts a week, maybe only do heavy deadlifts once a week, but the other time you're doing a more hingy, like a stiff leg deadlift or a good morning, real strict, not going crazy.
所以，如果你每周进行三次全身锻炼，也许每周只做一次大重量硬拉，但其他时候你会做更兴奋的事情，比如僵腿硬拉或早上好，非常严格，不要发疯。
You might leave some reps in reserve, or you're just really strict so you don't get as sore from that.
你可能会保留一些代表，或者你只是非常严格，这样你就不会因此而感到酸痛。
And then the other day might be you start out with a hamstring movement or something.
然后有一天，你可能会开始进行腿筋运动或其他运动。
These lifts have different rules that you figure out over time, and it also depends on the individual.
这些举重有不同的规则，你会随着时间的推移而发现，这也取决于个人。
Some people can squat three times a week.
有些人每周可以深蹲3次。
Some people can't get away with that.
有些人无法摆脱这一点。
They'll develop hip pain, knee pain, low back pain.
他们会出现臀部疼痛、膝盖疼痛、腰痛。
So there's kind of this art of how to design programs that allow the masses to build strength.
因此，如何设计让大众增强力量的计划是一门艺术。
But whenever you work with someone individually, you stray from it a little bit.
但每当你单独与某人合作时，你就会有点偏离。
But anyway, I do believe hitting a muscle three times a week is a little bit better, but it's more risky.
但无论如何，我确实相信每周锻炼三次肌肉会好一点，但风险更大。
You can spin your wheels.
你可以转动你的轮子。
I don't want to say overtrain because overtraining syndrome is something, but we all know what it means.
我不想说过度训练，因为过度训练综合症是一种东西，但我们都知道它意味着什么。
It means stagnating because you're not properly recovered.
这意味着因为你没有得到适当的恢复而停滞不前。
You're spinning your wheels.
你正在旋转你的轮子。
And it's really hard to recover from three times a week.
而且每周三次真的很难恢复。
So that's why the safest bet is hit a muscle twice a week.
这就是为什么最安全的选择是每周锻炼两次肌肉。
But I think if you know what you're doing, you can do three times a week.
但我认为如果你知道自己在做什么，你可以每周做三次。
Andrew Huberman:
安德鲁·休伯曼：
My understanding and my experience is that if you do a proper warm-up and then you train close to failure or to failure for one or two sets, maybe a third set, that it takes at least three or four days for that muscle to recover.
我的理解和我的经验是，如果你做了适当的热身，然后训练一到两组（也许是第三组）接近力竭或力竭，那么肌肉至少需要三到四天才能恢复。
Now, I realize some people recover much more quickly, but I feel like most people don't.
现在，我意识到有些人恢复得更快，但我觉得大多数人都没有。
So for me, it's always been hard to wrap my head around three times a week training, unless people are not going to failure, or they're switching up the movement so that the muscles are being targeted differently each time.
所以对我来说，每周训练三次总是很困难，除非人们不会失败，或者他们改变运动方式，以便每次都有不同的目标肌肉。
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
First of all, what you're saying about most people, you're insinuating that people have different recovery genetics.
首先，你所说的大多数人，是在暗示人们有不同的恢复基因。
Andrew Huberman:
安德鲁·休伯曼：
Mm-hmm.
嗯嗯。
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
And there's research on that.
有这方面的研究。
Some people experience way more muscle damage than others, and some people have a recovery gene.
有些人比其他人遭受更多的肌肉损伤，而有些人则拥有恢复基因。
I'm sure there's-
我确信有——
Andrew Huberman:
安德鲁·休伯曼：
Really?
真的吗？
They just recover quickly?
他们只是恢复得很快？
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
Yeah, it's an old paper I read.
是的，这是我读过的一篇旧报纸。
But-
但是——
Andrew Huberman:
安德鲁·休伯曼：
I don't have that gene.
我没有那个基因。
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
I don't have it either.
我也没有。
Andrew Huberman:
安德鲁·休伯曼：
Yeah.
是的。
Clearly.
清楚地。
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
And I'm very envious of people who do because-
我非常羡慕那些这样做的人，因为——
Andrew Huberman:
安德鲁·休伯曼：
Mm-hmm
嗯嗯
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
...
...
the listeners, you'll probably have people split in half, people going, "I can do these crazy marathon workouts, and the next day I'm not even sore." And other people like you and I go, "I get so sore.
听众们，你可能会把人们分成两半，人们会说，“我可以做这些疯狂的马拉松锻炼，第二天我什至都不酸痛了。”而其他像你我这样的人会说：“我感到非常疼痛。
I wish I could." But here's the thing.
我希望我能。”但事情是这样的。
You could train it three times a week.
你可以每周训练三次。
You have to adjust the variables.
你必须调整变量。
If you're always training when you're fatigued and beat up, you're never going to get stronger.
如果你总是在疲劳和疲惫的时候训练，你永远不会变得更强。
So you might have to adjust the variables.
所以你可能需要调整变量。
You and I might not be able to do as many sets as we could when we were 23, you know what I mean?
你我可能无法像 23 岁时那样做那么多组，你知道我的意思吗？
Now that we're approaching 50, we have to do a little bit less volume.
现在我们已经接近 50 了，我们必须减少一点量。
Maybe we can't train three times a week, but we could train twice a week.
也许我们不能每周训练三次，但我们可以每周训练两次。
But everyone's unique.
但每个人都是独一无二的。
But in general, everyone can recover from two times a week.
但一般来说，每个人每周两次就可以恢复。
But you might not be able to recover if you do touch and go deadlifts to failure being like where you're maintaining really good form.
但如果你在保持良好状态的情况下硬拉失败，你可能无法恢复。
But some people can just round their backs and keep going, and then the next day you feel like you got hit by a bus.
但有些人可以直接转身继续前进，然后第二天你就会感觉自己被公共汽车撞了。
And a lot of times it's the muscle damage, but it might not just be muscle damage.
很多时候是肌肉损伤，但也可能不仅仅是肌肉损伤。
It could be connective tissue.
它可能是结缔组织。
It could be fascia and other structures, too, that if they're damaged, it signals the central nervous system, "Hey, don't maximally recruit these muscles." So if pain inhibits muscle activation, damage, it's probably a wise evolutionary strategy for the body to say, "Hey, chill.
也可能是筋膜和其他结构，如果它们受损，就会向中枢神经系统发出信号，“嘿，不要最大限度地募集这些肌肉。”因此，如果疼痛抑制肌肉激活和损伤，那么身体可能会说：“嘿，冷静点。”这是一个明智的进化策略。
You're not recovered yet.
你还没有康复。
Let's limit the gas pedal.
让我们限制油门踏板。
Let's put the brakes on a little bit so this person can't keep hurting themselves." But you want to be recovered, so you sometimes have to adjust the variables, which are exercise selection, that's probably the most important, volume, effort, how hard you push yourself.
让我们稍微踩一下刹车，这样这个人就不会继续伤害自己了。”但你想要恢复，所以有时你必须调整变量，这些变量是运动选择，这可能是最重要的，运动量、努力程度、你逼自己的努力程度。
These are your tools.
这些是你的工具。
Program design is an awesome concept, and there's an art to this.
程序设计是一个很棒的概念，而且这是一门艺术。
We have a lot of science, but there's an art to combining them all, and that's why I like strength training as an applied science.
我们有很多科学知识，但将它们结合起来是一门艺术，这就是为什么我喜欢将力量训练作为一门应用科学。
That's why it's fun for me.
这就是为什么它对我来说很有趣。
There's an art to this, and you can't just read a research, like a review paper, and be like, "Oh, here's how everyone should train." But could you recover from hitting a muscle three times a week?
这是一门艺术，你不能只阅读一篇研究报告，比如一篇评论论文，然后说：“哦，这就是每个人应该如何训练的方式。”但是每周锻炼三次肌肉你能恢复吗？
You mentioned that you want your hamstrings to grow.
你提到你希望你的腿筋生长。
You know you could do two sets of lying leg curls three times a week, especially if you stopped your sets two reps shy of failure.
你知道你可以每周做三次两组卧腿弯举，特别是如果你在差两次失败的时候就停下来。
Lying leg curls don't beat you up as much.
躺着的腿弯举不会让你感到那么难受。
It's when you throw in the stiff leg deadlifts, the good mornings, even seated leg curls, the way we did it yesterday, where I enhanced the eccentric and made it harder on the way down and really made you upright in that seated leg curl position, so you got a stretch on the hamstrings.
当你加入僵硬的腿部硬拉、早上好，甚至是坐姿腿弯举时，就像我们昨天做的那样，我增强了离心力，让下降过程中更加困难，真正让你在坐姿腿弯举的位置上保持直立，所以你的腿筋得到了伸展。
That tends to create a little more damage.
这往往会造成更多的损害。
So some of these exercises that give you the most bang for your buck and they're the most efficient exercises, they sometimes aren't the best exercises if you're training a muscle frequently.
因此，其中一些练习可以为您带来最大的收益，并且它们是最有效的练习，但如果您经常训练肌肉，它们有时并不是最好的练习。
And I like to say walking lunges are probably the best glute exercise there is.
我想说弓箭步行走可能是最好的臀部运动。
The problem is they're too good.
问题是他们太优秀了。
If you really go to failure to where you can't get another step with a, they can beat you up a lot.
如果你真的失败到无法再迈出一步，他们就会痛打你很多。
If you do three or four sets to failure, and then you're trying to train legs two days later, there's no way.
如果你做三四组都力竭了，两天后又想练腿，那就没办法了。
You'll be so sore it'll be counterproductive.
你会很痛，这会适得其反。
That's why I like step-ups more than lunges, not because I think they're more effective.
这就是为什么我更喜欢上台阶而不是弓步，并不是因为我认为它们更有效。
They're just more conducive to training a muscle frequently.
它们只是更有利于经常训练肌肉。
And this doesn't get talked about enough.
这还没有得到足够的讨论。
There's an art to training frequently.
经常训练是一门艺术。
So when men, we grew up in the, we're almost the same age.
所以当男人，我们长大的时候，我们几乎是同龄的。
We're both 49 right now.
我们现在都49岁了。
We grew up where bodybuilders trained legs one day a week.
我们是在健美运动员每周一天训练腿部的环境中长大的。
Everyone trained, you had your body split routine where you train a muscle one day, and then you damage the hell out of it, and you need a whole week to recover.
每个接受训练的人都进行了身体分割训练，有一天你训练一块肌肉，然后你就严重损伤了它，你需要整整一周的时间才能恢复。
The workouts back then were like four sets of squats, four sets of stiff leg deadlifts, four sets of leg press, four sets of leg extensions, and then maybe two types of leg curls or something, and then you'd be annihilated for the whole week.
那时的训练就好像四组深蹲、四组直腿硬拉、四组压腿、四组腿部伸展，然后可能还有两种腿弯举什么的，然后你整整一周都会被消灭。
Can that work?
那可以吗？
Yes.
是的。
The bodybuilders got big legs back then.
那时的健美运动员都有大长腿。
But I think better results are seen when you don't go so crazy.
但我认为，当你不那么疯狂时，会看到更好的结果。
So you're saying, okay, my girls train their, my programs and my glute squad, I have one in San Diego, one in Florida.
所以你是说，好吧，我的女儿们训练她们的、我的计划和我的臀肌小队，我在圣地亚哥有一个，在佛罗里达有一个。
They train their legs, they train lower body three times a week.
他们每周训练三次腿部和下半身。
They do one squat pattern, a squat lunge pattern.
他们做一种深蹲模式，一种深蹲弓步模式。
Andrew Huberman:
安德鲁·休伯曼：
Per workout?
每次锻炼？
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
Yep, one, and three sets.
是的，一套，三套。
But when I train them in person, it's typically two sets because I push them harder and we have a goal in mind.
但当我亲自训练他们时，通常会进行两组，因为我会更加努力地推动他们，并且我们心中有一个目标。
And also what I've realized is I typically only push them really hard during their first exercise, because I realize if I sit there and hover over them for all four exercises, well, three of the exercises are hard.
而且我还意识到，我通常只会在他们的第一次练习中非常努力地推动他们，因为我意识到如果我坐在那里并将鼠标悬停在他们身上进行所有四个练习，那么其中三个练习就会很困难。
One's a squat lunge pattern, one's a hinge pull movement, meaning a type of deadlift, stiff leg deadlift, good morning, or a 45-degree hyper or reverse hyper.
一个是深蹲弓步模式，一个是铰链拉动动作，这意味着一种硬拉、僵腿硬拉、早上好，或者 45 度超级或反向超级。
And then you have your thrust bridge pattern, where it's either a hip thrust or a glute bridge, and we have lots of different hip thrust tools.
然后你就有了推力桥模式，要么是髋部推力，要么是臀桥，我们有很多不同的髋部推力工具。
But those don't create as much muscle damage because you're training the glutes in a shortened position.
但这些不会造成那么多的肌肉损伤，因为你是在缩短的位置训练臀肌。
Anyway, the squat lunge hits your quads, glutes, and adductors.
不管怎样，深蹲弓步会锻炼你的股四头肌、臀大肌和内收肌。
The hinge hits your hamstrings and glutes.
铰链会撞击你的腿筋和臀部。
The thrust mainly just works the glutes.
推力主要作用于臀肌。
And then you throw in an abduction movement at the end, which is glute medius or upper glute max, and you can recover from that.
然后你在最后进行外展运动，即臀中肌或臀上肌最大，然后你就可以从中恢复。
Also, I want to mention, women can recover a little bit better than men.
另外，我想提一下，女性比男性恢复得更好一些。
The research is mixed, but having trained men and women my whole, for literally 30 years now, I will tell you, women recover better.
研究结果好坏参半，但我告诉你，我对男性和女性进行了30年的整体培训，女性恢复得更好。
I don't need studies to tell me that.
我不需要研究来告诉我这一点。
They can do a little more volume.
他们可以做更多一点的量。
Also, it might matter if you're on a specialization routine, meaning men, we're hitting our traps.
另外，如果你正在进行专业化训练，这可能很重要，也就是说，男人，我们正在陷入困境。
We're hitting all three heads of our delts.
我们的三角肌三个头都受到了训练。
We're hitting all the muscles in the body.
我们正在锻炼身体的所有肌肉。
So a lot of the women, their upper body workouts, if they train full body, they might just do a compound or multi-joint upper body press and pull, and that's it.
所以很多女性，她们的上半身锻炼，如果她们训练全身，她们可能只是做复合或多关节的上半身推拉，就是这样。
Andrew Huberman:
安德鲁·休伯曼：
No direct arm work, for instance.
例如，没有直接的手臂工作。
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
A lot of them, yeah.
很多，是的。
Andrew Huberman:
安德鲁·休伯曼：
Because they don't want their arms to grow.
因为他们不想让自己的手臂变长。
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
They don't care as much as men do about arms.
她们不像男人那样关心武器。
Andrew Huberman:
安德鲁·休伯曼：
Mm-hmm.
嗯嗯。
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
And they're going to get decent arm development focusing on one upper body press and one upper body pull, but do that three times a week.
他们将获得良好的手臂发展，重点是一项上身推举和一项上身拉力，但每周进行三次。
We might do 36 sets a week for glutes, and you'd think, "Oh my God, that's so much." It's 12, I mentioned the four patterns.
我们可能每周为臀肌做 36 组，你会想，“天哪，这太多了。”是12，我提到了四种模式。
So you got your squat lunge, hinge pull, thrust bridge, and then your abduction, and those can be in any order.
所以你先进行深蹲弓步、铰链拉力、推力桥，然后是外展，这些可以按任意顺序进行。
Sometimes we prioritize the squat lunge, sometimes the hinge.
有时我们优先考虑深蹲弓步，有时则优先考虑铰链。
And it makes it fun because it's fun to PR on your favorite type of squat or hack squat or lunge or whatever.
这让它变得很有趣，因为在你最喜欢的深蹲、哈克深蹲、弓步或其他类型上进行公关很有趣。
And then the next month, we might prioritize a hinge.
然后下个月，我们可能会优先考虑铰链。
But you're always doing all three of them.
但你总是同时做这三件事。
But you're going for PRs on one of the movement patterns each time, and then you mix it up throughout the, that's my system that tends to work well.
但是你每次都会在一种运动模式上寻求 PR，然后你将它混合在一起，这就是我的系统，往往运作良好。
There's a million ways to do it.
有一百万种方法可以做到这一点。
Andrew Huberman:
安德鲁·休伯曼：
Mm-hmm.
嗯嗯。
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
But anyway, you can recover from that because it doesn't beat you up so much, but there's rules to it.
但无论如何，你可以从中恢复，因为它不会让你受到太大的打击，但这是有规则的。
You alternate with the squat lunge pattern.
您可以交替进行深蹲弓箭步模式。
You alternate with a bilateral and unilateral because the unilateral tend to get you more sore.
您可以交替使用双侧和单侧，因为单侧往往会让您更酸痛。
Andrew Huberman:
安德鲁·休伯曼：
Yeah.
是的。
Could you clarify bilateral, unilateral?
您能澄清一下双边还是单边吗？
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
Bilateral is double leg.
双侧即双腿。
Andrew Huberman:
安德鲁·休伯曼：
Mm-hmm.
嗯嗯。
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
Or double, two limbs at a time, and then unilateral, single arm or single leg.
或者双侧，一次两肢，然后单侧，单臂或单腿。
Andrew Huberman:
安德鲁·休伯曼：
Like rear foot elevated-
就像后脚抬高一样——
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
Yeah
是啊
Andrew Huberman:
安德鲁·休伯曼：
...
...
squat then.
那就蹲着吧。
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
So the rear foot elevated split squat or the Bulgarian split squat, they tend to get you more sore in the muscles.
因此，后脚抬高分腿深蹲或保加利亚分腿深蹲，它们往往会让你的肌肉更加酸痛。
Andrew Huberman:
安德鲁·休伯曼：
Mm-hmm.
嗯嗯。
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
And also vertical hinges, meaning Deadlifts and good mornings, where it's vertically loaded compared to 45-degree hypers where you're at an angle.
还有垂直铰链，这意味着硬拉和早安，它是垂直加载的，而 45 度超铰链则呈一定角度。
The 45 degree works you a little bit more at shorter muscle lengths, not as much in the stretch.
45 度角在较短的肌肉长度上对你的作用更大一些，但在伸展时效果就不那么明显了。
So you can recover from those a little bit easier.
所以你可以更容易地从这些问题中恢复过来。
With my system, we tend to alternate.
在我的系统中，我们倾向于交替。
You don't try and do RDLs and good mornings three times a week.
你不会尝试每周做三次 RDL 和早安。
That would be overkill.
那就太过分了。
There's so many ways to do things, but that's how you make it recoverable.
做事的方法有很多，但这就是让它恢复的方法。
And then if you have a client that's like, "I'm beat up all the time, I feel like I'm not recovering," let's reduce the sets.
然后，如果你的客户会说，“我一直都很沮丧，我感觉自己没有恢复”，那么我们就减少组数。
Okay, I don't want you training as close to failure.
好吧，我不希望你训练得接近失败。
Let's switch the exercises.
我们换个练习吧。
You're doing Smith machine reverse lunges, and they're annihilating you.
你正在做史密斯机反向弓步，他们正在消灭你。
Let's see if you can do a glute dominant step-up where you're leaning forward.
让我们看看您是否可以在身体前倾的情况下进行臀肌主导的上台阶。
And it works for all the muscle groups, too.
它也适用于所有肌肉群。
It's like delts.
就像三角肌一样。
I prioritized delts the last year, and I feel like they grew.
去年我优先考虑了三角肌，我觉得它们在成长。
I wanted to do more delt volume, but if I just do dumbbell lateral raises all the time and I'm always going for progressive overload on them, I start heaving.
我想做更多的三角肌训练量，但如果我一直做哑铃侧平举，并且总是不断地增加它们的负荷，我就会开始起伏。
It starts kind of irritating my joints a little bit.
它开始有点刺激我的关节。
But I've found that cable lateral raises don't beat me up as much.
但我发现绳索侧平举并没有让我那么难受。
But I will use dumbbells, machines, cable columns, even bands.
但我会使用哑铃、器械、拉力柱，甚至弹力带。
You can do band exercises.
你可以做弹力带练习。
Those work you most in the squeeze position.
这些在挤压位置对你最有效。
They don't create as much muscle damage.
它们不会造成那么多的肌肉损伤。
So you use this knowledge to maximize your recoverable volume.
因此，您可以利用这些知识来最大化您的可恢复量。
MRV, it's this concept of maximum recoverable volume.
MRV，就是最大可恢复体积的概念。
You want to do as much volume as possible, but still recovering from it.
你想要做尽可能多的训练量，但仍要从中恢复。
Andrew Huberman:
安德鲁·休伯曼：
Okay, this is an extremely important concept that most people, I believe, have not heard of.
好吧，这是一个极其重要的概念，我相信大多数人都没有听说过。
Certainly, in exercise science circles, I'm sure everybody knows.
当然，在运动科学界，我相信每个人都知道。
But maximal recoverable volume.
但最大可回收量。
I think this is so critical because it frames basically everything we've been talking about up until now, and I also think it can help clarify a lot of confusion for people.
我认为这非常重要，因为它基本上涵盖了我们迄今为止所讨论的所有内容，而且我还认为它可以帮助澄清人们的许多困惑。
In particular, people that are starting to do resistance training and want to better understand what works and what doesn't work over time, both men and women.
特别是那些刚开始进行阻力训练并希望随着时间的推移更好地了解什么有效、什么无效的人，无论是男性还是女性。
But also experienced lifters, because my sort of weaning and understanding around resistance training came from the high-intensity folks, okay?
但也有经验丰富的举重运动员，因为我对阻力训练的断奶和理解来自于高强度的人，好吗？
This was years ago, and this can be basically summarized as you warm up, you do a super intense, focused set, maybe two, maybe three, and then you maybe do that for another muscle group, and then you take a couple of days off and then come in and train other muscles.
这是几年前的事了，这基本上可以概括为当你热身时，你做了一组超级激烈、集中的训练，也许是两次，也许是三个，然后你可能会对另一个肌肉群做同样的事情，然后你休息几天，然后进来训练其他肌肉。
And really, you're hitting each muscle directly once per week very intensely, both with mental focus and with physical intensity, obviously.
事实上，你每周都会非常强烈地直接击打每块肌肉，无论是精神集中还是身体强度，显然都是如此。
And then you leave it alone, and you try and get stronger every single workout.
然后你就不管它，尝试每一次锻炼都变得更强。
That was kind of the idea.
这就是我的想法。
Nowadays, I'm hearing a lot more about the kinds of things you're describing, like training each muscle group two or three times per week, dividing upper and lower body, so not dividing the body up as finely into chest and back one day, shoulders and arms another day, legs another day, and so forth.
如今，我听到了更多关于你所描述的事情，比如每周训练每个肌肉群两到三次，划分上半身和下半身，所以不要把身体细分成一天胸部和背部，另一天肩膀和手臂，另一天腿部，等等。
And doing a lot more volume, but maybe not going to failure, and certainly changing exercises each workout.
做更多的训练量，但也许不会失败，当然每次锻炼都要改变练习。
So these two things, obviously, they both can work.
显然，这两件事都可以发挥作用。
I think we were talking about this yesterday.
我想我们昨天已经讨论过这个了。
They both can work, but there was this additional kind of element to it that I want to frame up here, which was the idea from Mike Mentzer and Arthur Jones, and all the Nautilus folks that really believed in these really brief, super high-intensity, infrequent workouts, was one that I do think is true, at least in my experience, which is as you gain more experience with resistance training, you are able to generate more directed intensity.
它们都可以发挥作用，但我想在这里提出一种额外的元素，这是迈克·门泽尔和阿瑟·琼斯的想法，以及所有真正相信这些非常短暂、超高强度、不频繁的锻炼的鹦鹉螺人的想法，我认为是正确的，至少根据我的经验，随着你在抗阻训练中获得更多经验，你能够产生更有针对性的强度。
Not like coming into the gym with more energy, but being able to really focus your mind and energy on, let's just say, a pull-up.
不像带着更多的能量进入健身房，而是能够真正将你的思想和精力集中在引体向上上。
Rather than just trying to get one's chin over the bar, which is what we do early on when we're trying to get pull-ups and then just count pull-ups, you drag yourself slowly out of the bottom position, paying attention to really using your lats and not using the biceps.
不要只是试图将下巴越过杠铃，这就是我们早期尝试做引体向上时所做的，然后只是数引体向上，而是慢慢地将自己从底部位置拖出来，注意真正使用背阔肌而不是二头肌。
So focusing on elbowing someone behind you.
所以专注于肘击你身后的人。
You get to the top.
你到达了顶峰。
You try and bring the bar to your chest, or even lower to, for lack of a better word, put it to the nipples.
你试着把杠铃举到胸前，或者甚至更低，因为没有更好的词来形容，把它放在乳头上。
And then really squeezing the lats and then lowering yourself slowly.
然后真正挤压背阔肌，然后慢慢降低自己。
This is very different than trying to rep out chin-ups.
这与尝试引体向上非常不同。
And the idea always was that doing things in a more focused way comes with experience, that the beginner can't generate that kind of intensity.
我们的想法始终是，以更专注的方式做事需要经验，而初学者无法产生这种强度。
They don't know how to do the movements.
他们不知道如何做动作。
Which led me at least to believe that at the beginning, when somebody's in their, say, first four to six months of training, that a bit more volume is necessary in order to really learn how to do the movements properly, really develop the mind-muscle connection, really understand how to train without getting hurt, and really learn what that MRV, we didn't know that concept back then, but really learn, okay, I can train my legs twice per week.
这至少让我相信，在一开始，当有人在训练的前四到六个月时，需要更多的训练量才能真正学习如何正确地进行动作，真正发展思想与肌肉的联系，真正理解如何在不受伤的情况下训练，并真正学习MRV，当时我们不知道这个概念，但真正学习，好吧，我可以每周训练两次我的腿。
It's fine.
没关系。
But if I go to three times, I start getting weaker in my workouts, not stronger.
但如果我去三次，我的锻炼就会开始变得更弱，而不是更强。
Or if you're like me, I can train my legs once per week really intensely, but you know what?
或者，如果你像我一样，我可以每周一次非常强烈地训练我的腿部，但你知道吗？
Not every muscle in my legs is growing the same way.
我腿部的每一块肌肉并非都以同样的方式生长。
Maybe I need to do twice a week for hamstrings because one muscle group is lagging.
也许我需要每周做两次腿筋训练，因为一个肌肉群落后了。
So the reason I'm sort of spooling out this essay here is that I think there's a lot of confusion for people about where to start and where to go.
所以我在这里写这篇文章的原因是我认为人们对于从哪里开始和去哪里有很多困惑。
And MRV seems like it should be the kind of governing factor, the compass in all of this.
MRV 似乎应该是一种主导因素，是所有这一切的指南针。
So for instance, if a client walks into your gym, and let's just say she, because you train a lot of female clients, but this could be also a man talking about chest training.
举个例子，如果一个客户走进你的健身房，我们就说她，因为你训练了很多女性客户，但这也可能是一个男人在谈论胸部训练。
But let's talk about a woman comes in, and she just says, "Listen, I don't want to be big." This is a comment you hear.
但让我们来谈谈一位女士进来时，她只是说：“听着，我不想逞强。”这是你听到的评论。
"But I really want my glutes to be a bit bigger, and I would like to see some abs." And she's athletic.
“但我真的希望我的臀肌更大一点，而且我希望看到一些腹肌。”而且她很运动。
She's done cardio, done maybe a sport, maybe played some soccer, but she wants to really focus on her glutes and her quads.
她做过有氧运动，也许做过一项运动，也许踢过一些足球，但她想真正专注于她的臀肌和股四头肌。
What do you do to assess MRV?
您如何评估 MRV？
Are you looking for her to get stronger every single workout, or do you spend two or three weeks just teaching her the movements?
您是否希望她每次锻炼都变得更强壮，或者您是否花两到三周的时间教她动作？
Do you spend two or three weeks teaching a guy, "Hey, you know what?
你是否会花两到三周的时间教一个人，“嘿，你知道吗？
You think you can do a biceps curl?
你认为你可以做二头肌弯举吗？
But let's do a biceps curl where you really learn to activate the biceps at the beginning of the movement.
但是，让我们做一个二头肌弯举，让你真正学会在运动开始时激活二头肌。
You're not swinging your elbow forward, you're contracting the biceps.
你不是向前摆动肘部，而是收缩二头肌。
Let's really learn how to bring your pinky higher than your thumb at the top and really learn how to cramp that thing down." That, to me, is a skill.
让我们真正学习如何让小指在顶部高于拇指，并真正学习如何将其压低。”对我来说，这是一项技能。
It's something that requires time, and it eats into recovery.
这是需要时间的事情，并且会影响恢复。
So the bigger question in here is how do you determine MRV?
所以这里更大的问题是如何确定 MRV？
And is skill and ability in being able to target muscles a factor in MRV?
瞄准肌肉的技能和能力是 MRV 的一个因素吗？
Because to me, it seems like the most important factor.
因为对我来说，这似乎是最重要的因素。
Forgive the long question.
请原谅这个长问题。
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
So yeah, that's the hard thing about working with people online compared to in person.
所以，是的，与面对面的人相比，在线与人合作是困难的事情。
Andrew Huberman:
安德鲁·休伯曼：
Mm-hmm.
嗯嗯。
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
Online, you kind of have to have a generic cookie-cutter approach.
在网上，你必须采用通用的千篇一律的方法。
In person, you can individualize it and assess where they are.
您可以亲自进行个性化设置并评估他们的位置。
If I have a beginner, yes, I agree with you, they benefit from more volume to have the motor learning and gain the coordination.
如果我有一个初学者，是的，我同意你的观点，他们受益于更多的训练量来进行运动学习并获得协调性。
Also, I remember standing in the mirror when I was 15, 16 years old, flexing, and I'm like, "How do I flex my lats?" If you can't flex your muscles, how can you flex your muscles against resistance?
另外，我记得当我 15、16 岁的时候，我站在镜子前弯曲，我想，“我如何弯曲我的背阔肌？”如果你不能展露肌肉，又怎么能在抵抗阻力时展露肌肉呢？
Andrew Huberman:
安德鲁·休伯曼：
Super important point.
超级重要的一点。
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
Yeah.
是的。
Andrew Huberman:
安德鲁·休伯曼：
I'm interrupting you to highlight that.
我打断你是为了强调这一点。
Folks, if you can't contract a muscle without a weight in your hand or on your back or whatever it is, you're not going to be able to properly train that muscle.
各位，如果手上、背上或其他任何东西上没有重量，你就无法收缩肌肉，那么你就无法正确训练该肌肉。
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
So you can use what Mel Siff back in the day, legendary sports scientist.
所以你可以使用当时传奇的体育科学家梅尔·西夫（Mel Siff）的说法。
He passed away too soon, but he wrote the book "Supertraining," but all of us strength coaches back in the day, that was our bible, and he called it loadless training.
他去世得太早了，但他写了《超级训练》一书，但那是我们当时所有力量教练的圣经，他称之为无负荷训练。
But yeah, you want to flex and squeeze, but then after a while, you don't need to do that.
但是，是的，你想要弯曲和挤压，但过了一段时间，你就不需要这样做了。
You can feel that muscle doing any movement if you want.
如果你愿意的话，你可以感觉到肌肉在做任何运动。
Andrew Huberman:
安德鲁·休伯曼：
Do you think people could do a self-test, for instance?
例如，你认为人们可以进行自我测试吗？
Where just on their own in their bathroom, with no one around, they could just kind of walk from calves up.
就在他们自己的浴室里，周围没有人，他们可以从小腿向上走。
Not walk physically, but just move from calves up.
不是身体行走，而是从小腿以上移动。
Can you flex your calf on both sides?
你能弯曲小腿两侧吗？
Can you generate a hard contraction?
你能产生剧烈收缩吗？
Can you do that for your quad?
你能为你的四轮车做这个吗？
Can you do that for your hamstring?
你能对你的腿筋做这个吗？
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
Absolutely, yeah.
绝对是的。
Andrew Huberman:
安德鲁·休伯曼：
That, to me, seems like the most important thing to do before touching a weight or a machine.
对我来说，这似乎是接触重物或机器之前要做的最重要的事情。
Because then one can get a real sense of what kind of neuromuscular control do they have, because it's going to vary by sports, by injury history, by genetics, by all sorts of things, right?
因为这样人们就可以真正了解他们拥有什么样的神经肌肉控制能力，因为它会因运动、受伤史、遗传、各种因素而变化，对吗？
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
Men probably have an advantage when they start out because when we're going through puberty and you're like, "Oh, wow, my body's changing." And no one was looking, and you're in the mirror.
男性刚开始时可能有优势，因为当我们进入青春期时，你会说，“哦，哇，我的身体正在发生变化。”没有人在看，而你就在镜子里。
I remember
我记得
Andrew Huberman:
安德鲁·休伯曼：
Every dude flexes his bicep.
每个家伙都会弯曲他的二头肌。
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
Biceps.
二头肌。
Andrew Huberman:
安德鲁·休伯曼：
Yep.
是的。
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
And you're like, you practice flexing.
你就像，你练习弯曲。
Well, that's training.
嗯，这就是训练。
That's resistance training.
这就是阻力训练。
You're flexing your muscles.
你正在炫耀你的肌肉。
You're providing the resistance.
你正在提供阻力。
And there's some evidence that you can gain muscle that way.
有一些证据表明你可以通过这种方式获得肌肉。
There's a classic study by Brittany Counts with the biceps, where one side used a dumbbell, the other arm, just body weight, just concentrating using no load, four sets of 20, flexing your arm throughout the range of motion, trying to squeeze your biceps.
Brittany Counts 有一个关于二头肌的经典研究，其中一侧使用哑铃，另一侧手臂仅使用体重，仅在没有负载的情况下集中注意力，四组，每组 20 次，在整个运动范围内弯曲手臂，尝试挤压二头肌。
And interestingly, this arm grew the triceps because you're using your triceps to provide some of the resistance.
有趣的是，这只手臂生长了三头肌，因为你使用三头肌来提供一些阻力。
Andrew Huberman:
安德鲁·休伯曼：
The no weight arm.
无负重手臂。
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
Yeah, the no weight arm.
是的，无负重手臂。
And so-
所以——
Andrew Huberman:
安德鲁·休伯曼：
That's pretty wild.
这真是太疯狂了。
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
Yeah.
是的。
So you can, but then how-
所以你可以，但是如何-
Andrew Huberman:
安德鲁·休伯曼：
I'm not suggesting that's the training people stick with.
我并不是建议人们坚持这种培训。
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
Right.
对。
Andrew Huberman:
安德鲁·休伯曼：
This is sort of like an assessment.
这有点像评估。
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
An assessment-
一项评估——
Andrew Huberman:
安德鲁·休伯曼：
Like a self-assessment
就像自我评估一样
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
...
...
yeah, if you can't feel your muscles, if you can't flex your...
是的，如果你感觉不到你的肌肉，如果你不能弯曲你的...
It's kind of hard to, like, how do I flex my delts just standing here?
有点困难，比如，站在这里如何弯曲我的三角肌？
But yeah, you start tweaking the body and contorting, and you're like, "Oh, I can feel my delts when I do this." Flaring your lats.
但是，是的，你开始调整身体并扭曲，你会说，“哦，当我这样做时，我能感觉到我的三角肌。”展开你的背阔肌。
That took me some time back, 30 years ago when I started.
这让我回想起 30 年前我刚开始做这件事的时候。
And then you start to realize, oh.
然后你开始意识到，哦。
And then another thing, sometimes you go to a gym that doesn't have a lot of equipment, or you're limited in loading, and you're like, "I'm going to do lat pull-downs." And you figure out, "Wow, I feel my lats more doing it this way." Lifting is a lifelong journey.
还有一件事，有时你去的健身房没有很多设备，或者你的负荷有限，你会想，“我要做高位下拉。”然后你会发现，“哇，我感觉我的背阔肌更能这样做了。”提升是一生的旅程。
You can always be improving your form.
您始终可以改善自己的姿势。
You can always be learning new skills.
您始终可以学习新技能。
But in the beginning, yes, you want to learn how to flex your muscles.
但在一开始，是的，你想学习如何展示你的肌肉。
You want to learn how to perform the exercises with good form, gain the coordination factor, the neural gains.
你想学习如何以良好的形式进行练习，获得协调因素，神经增益。
Then, over time, most of your gains in strength will come from the muscle growing from hypertrophy.
然后，随着时间的推移，你的大部分力量增长将来自肥大所增长的肌肉。
Andrew Huberman:
安德鲁·休伯曼：
I think these are incredibly informative things to do because then when you arrive in the gym, perhaps you put more priority on the muscles that you have a harder time contracting.
我认为这些都是非常有用的事情，因为当你到达健身房时，也许你会更优先考虑那些你很难收缩的肌肉。
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
Well, this was proposed by this researcher, Vladimir Janda, whatever, and kind of got trickled down.
好吧，这是由这位研究员弗拉基米尔·詹达（Vladimir Janda）提出的，无论如何，并且有点被流传下来。
I know Stu McGill, you've had him on the show.
我认识斯图·麦吉尔，你已经邀请他上节目了。
He started talking about glute amnesia, and then it gets a lot of backlash because people are like, "Oh, you really have glute amnesia.
他开始谈论臀肌失忆症，然后引起了很多强烈反对，因为人们会说，“哦，你真的有臀肌失忆症。
Your glutes don't activate at all." But what we're talking about is some muscles, and I learned this from doing EMG, electromyography testing back in the day.
你的臀肌根本没有激活。”但我们谈论的是一些肌肉，这是我通过当时的肌电图、肌电图测试了解到的。
I'm like, man, when people walk upstairs, their quad activation is through the roof.
我想，伙计，当人们走上楼时，他们的四边形激活是通过屋顶的。
When you just stand up from the couch, quad activation through the roof.
当您刚从沙发上站起来时，四轴通过屋顶激活。
Glute activation doesn't get very high during everyday normal movements.
在日常正常运动中，臀肌激活度不会很高。
So they're probably more prone to atrophy and disuse.
所以它们可能更容易萎缩和废弃。
The muscle will shrink.
肌肉会萎缩。
You're also not activating as much.
您也没有那么活跃。
Why would the neural gains be as efficient?
为什么神经增益会如此有效？
And then probably there's a genetic element too with your anatomy and with your sport history and stuff.
然后，你的身体结构、运动历史等也可能与遗传因素有关。
So think of it as neural programming.
因此，可以将其视为神经编程。
I know glute activation gets a lot of flak from people because it got so popular back then, low load glute activation.
我知道臀肌激活受到了人们的很多批评，因为它当时非常流行，低负荷臀肌激活。
It's funny because I'm a personal trainer, but my roots come up as a strength coach.
这很有趣，因为我是一名私人教练，但我的根源是力量教练。
I wanted to work with athletes earlier in my career, and I think that's what differentiated me from All these bodybuilding coaches have a different mindset.
我想在职业生涯的早期与运动员一起工作，我认为这就是我与所有这些健美教练的不同之处。
I have more of a functional outlook on things, but also we were doing low load glute activation back in the day, and there were all these coaches, the popular strength coaches were doing it in the early 2000s up until the late 2000s.
我对事情有更多的功能性看法，但我们当时也在做低负荷臀肌激活，所有这些教练，流行的力量教练在 2000 年代初一直到 2000 年代末都在这样做。
Andrew Huberman:
安德鲁·休伯曼：
What's low load glute activation?
什么是低负荷臀肌激活？
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
You're using lower loads, body weight or bands, and you're just doing movements.
你使用较低的负荷、体重或弹力带，并且你只是做运动。
You're not going to failure.
你不会失败。
It's not a working set.
这不是一个工作集。
You do it in the general warm-up, your dynamic warm-up.
你可以在一般热身、动态热身中进行。
You might be able to do 100 glute bridges, but you're doing two sets of 10, trying to really squeeze the glutes and feel them moving you.
你也许可以做 100 个臀桥，但你要做两组，每组 10 个，尝试真正挤压臀肌并感觉它们在移动你。
Lateral band walks, things like that.
横向带状行走，诸如此类。
So we were doing that in the early 2000s to wake up the glutes, and there is evidence of this, though.
所以我们在 2000 年代初期就这样做是为了唤醒臀肌，不过有证据表明这一点。
There's probably 15 studies on it, key studies.
大概有 15 项研究，关键研究。
A lot of them show no benefit, but a couple of them show definite neural gains.
其中许多没有显示出任何好处，但其中一些显示出明确的神经增益。
One study just in one week, they had people doing an hour a day of isometric, on all fours, you put a band around the knees and you did this weird movement where it's hip extension, abduction, external rotation at the same time, kind of lifting your leg out to the side.
一周内的一项研究，他们让人们每天做一小时的等长运动，四肢着地，在膝盖上绑一条带子，然后做这种奇怪的运动，同时进行髋部伸展、外展、外旋，有点将腿抬到一边。
Andrew Huberman:
安德鲁·休伯曼：
So sort of like a dog peeing?
有点像狗撒尿？
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
Yeah, almost like a fire hydrant, but also extending.
是的，几乎就像一个消防栓，但也有延伸。
Andrew Huberman:
安德鲁·休伯曼：
It's called a fire hydrant?
这也叫消防栓？
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
The fire hydrant movement, yeah.
消防栓运动，是的。
Andrew Huberman:
安德鲁·休伯曼：
Oh, because like a dog peeing on a fire-
哦，因为就像一只狗在火上撒尿——
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
You're on your fourth and you lift a leg up, yeah.
你已经第四个了，你抬起一条腿，是的。
Andrew Huberman:
安德鲁·休伯曼：
All right.
好吧。
Yeah.
是的。
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
But they want it to be isometric because they thought isometric, you're focusing, you're using the brain.
但他们希望它是等距的，因为他们认为等距，你在集中注意力，你在使用大脑。
Andrew Huberman:
安德鲁·休伯曼：
Isometric, folks, is where you're pausing the movement, typically in the fully contracted position, but where you're holding the movement and really trying to contract the muscle.
朋友们，等长收缩是指你暂停运动的地方，通常是在完全收缩的位置，但你保持运动并真正尝试收缩肌肉。
So obviously, you got to get the knee up to pee on the fire hydrant-
很明显，你必须把膝盖抬起来在消防栓上撒尿——
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
Yeah
是啊
Andrew Huberman:
安德鲁·休伯曼：
...
...
but then you're holding it there and really trying to contract hard.
但随后你就将其握在那里并努力收缩。
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
So they try to do 20 minutes three times a day for a whole week.
因此他们尝试每天做 3 次，每次 20 分钟，持续一周。
That's crazy.
太疯狂了。
Andrew Huberman:
安德鲁·休伯曼：
20 minutes of isometric holding?
等距保持 20 分钟？
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
So it's as much as you can tolerate, but three times a day for a whole week, because they did this study in one week, but in one week they showed significant, I don't know all the terms, you would know these terms.
所以你能忍受多少就多少，但是一天三次，持续一周，因为他们在一周内完成了这项研究，但在一周内他们表现出了显着的效果，我不知道所有的术语，你会知道这些术语。
Andrew Huberman:
安德鲁·休伯曼：
The neural side.
神经方面。
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
You would know the neural side of things.
你会知道事物的神经方面。
Andrew Huberman:
安德鲁·休伯曼：
It's-
这是——
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
The motor cortex.
运动皮层。
You-
你——
Andrew Huberman:
安德鲁·休伯曼：
One way or another, there's a strengthening of the neural connection.
无论如何，神经连接都会得到加强。
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
Yeah, the brain.
是的，大脑。
The air in the brain, the motor cortex responsible for activating the glute saw increases in just one week.
大脑中负责激活臀肌的运动皮层的空气在短短一周内就会增加。
But it's obvious.
但这是显而易见的。
It's obvious you can improve that side of things.
很明显你可以改进这方面的事情。
But then here's the thing about what we're talking about.
但这就是我们正在谈论的事情。
People get carried away.
人们得意忘形。
You can get sidetracked.
你可能会偏离正轨。
MRV can distract you.
MRV 可能会分散您的注意力。
People get obsessive with the number of sets.
人们对组数很着迷。
The main thing is, are you gaining strength?
最主要的是，你的实力增强了吗？
And I don't mean all-time PRs every single, especially if you've been lifting for a lot of years, like you and me, can we keep going up in strength?
我并不是指每一个人都获得历史上的个人纪录，特别是如果你已经练习举重很多年了，就像你和我一样，我们能继续保持力量吗？
But you set a baseline on week one, and can you gain strength for three weeks in a row after that?
但你在第一周就设定了一个基线，之后你能连续三周获得力量吗？
And then you switch.
然后你切换。
Then you start at a baseline.
然后你从基线开始。
Can you gain strength?
你能获得力量吗？
Are you kind of moving up over time?
随着时间的推移，你有进步吗？
You said it yesterday that it's going to be a jigsaw.
你昨天说过这将是一个拼图。
What did you call it?
你叫它什么？
A saw, but it's-
一把锯子，但它是——
Andrew Huberman:
安德鲁·休伯曼：
A up-and-to-the-right sawtooth pattern.
向右上方的锯齿图案。
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
Sawtooth pattern, but up and to the right.
锯齿状图案，但向上且向右。
Andrew Huberman:
安德鲁·休伯曼：
Yeah.
是的。
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
Over time, are you making gains?
随着时间的推移，你有收获吗？
And that's where I've been heavily influenced by a powerlifting coach who passed away, Louie Simmons.
这就是我深受已故举重教练路易·西蒙斯影响的地方。
I really like the idea that his powerlifters were platform ready year-round.
我真的很喜欢他的举重运动员全年都可以参加平台的想法。
They would max out year-round.
他们全年都会发挥最大作用。
And I'm going, "How do you max out on squats, deadlifts, good mornings year-round?" They'd have one max effort day a week, and then they'd have a dynamic effort day where they focused on speed or reps, but it wasn't going crazy, but their max effort day, they'd switch it around a lot.
我要问，“你如何在全年中最大限度地进行深蹲、硬拉和早安？”他们每周有一个最大努力日，然后他们会有一个动态努力日，他们专注于速度或次数，但这并没有变得疯狂，但他们的最大努力日，他们会改变很多。
That's how they could compete year-round like that, and a lot of what I do is influenced by him.
这就是他们全年都能参加比赛的方式，我所做的很多事情都受到了他的影响。
All of us strength coaches back in the late '90s, the early 2000s, he was our primary influence.
我们所有 90 年代末、2000 年代初的力量教练，他对我们的影响最大。
You could talk to all the popular strength coaches back when I came up.
当我来的时候，你可以和所有受欢迎的力量教练交谈。
They would all say they were influenced by Louie Simmons.
他们都会说自己受到了路易·西蒙斯的影响。
But he did things a certain way, where now I'm going, "Okay, it makes sense to me now after studying biomechanics." He used a lot of bands and chains.
但他以某种方式做事，现在我要说的是，“好吧，在学习生物力学之后，现在这对我来说是有意义的。”他使用了很多带子和链条。
That's a little bit easier in the stretch position, a little bit harder in the end range position.
在伸展位置上稍微容易一点，在末端位置上稍微困难一点。
He did one max effort, but is rotating the lifts every several weeks.
他尽了最大努力，但每隔几周就会轮换一次移位机。
And so that's what I do, but I'm not just preparing my clients for powerlifting.
这就是我所做的，但我不仅仅是让我的客户为举重做好准备。
I love the squat, the bench, and the deadlift.
我喜欢深蹲、卧推和硬拉。
I also love the military press, the chin-up, and the hip thrust.
我也喜欢军事推举、引体向上和臀部推力。
Those are my big six lifts.
这些是我的六大电梯。
But we also use leg press.
但我们也使用腿举。
We use whatever machines, tools, whatever suits the clients well, and I help my clients figure out what their favorite exercise are, and they evolve over time.
我们使用任何适合客户的机器、工具，我帮助我的客户找出他们最喜欢的运动是什么，并且它们会随着时间的推移而发展。
But here are the tools, and we try to set PRs over time, but you switch it around, because what you talked about in a previous question, this old Nautilus and HIIT philosophy was hit a muscle infrequently, hit it hard, recover, blast it, and try to get one more rep or go up 5 or 10 pounds.
但这里有一些工具，我们尝试随着时间的推移设定 PR，但你可以改变它，因为你在上一个问题中谈到，这种古老的 Nautilus 和 HIIT 理念是不经常击中肌肉，用力击打，恢复，爆炸，并尝试再做一次或增加 5 或 10 磅。
It sounds great in theory.
理论上听起来很棒。
It just doesn't work out in real life.
这在现实生活中行不通。
Andrew Huberman:
安德鲁·休伯曼：
You can't get stronger continually over time anyway.
无论如何，你不可能随着时间的推移不断变得更强。
Eventually, you get hurt.
最终，你会受伤。
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
That's the thing.
就是这样。
If you just repeat the same exercises.
如果你只是重复同样的练习。
Say you and I just said, look, say we worked out tomorrow together.
假设你和我刚刚说过，听着，说我们明天一起锻炼。
Let's set our baseline with deep squats and stiff-leg deadlifts, and whatever we hit, we hit, and then we're going to go up either one more rep or up 5 or 10 pounds.
让我们用深蹲和直腿硬拉来设定基线，无论我们击中什么，我们击中什么，然后我们要么再增加一次，要么增加 5 或 10 磅。
Even if we maxed out and said, "Okay, we're going to try and get one more rep each week," you won't get 52 more reps each year.
即使我们竭尽全力并说：“好吧，我们将尝试每周多获得 1 次代表”，您每年也不会再获得 52 次以上的代表。
Andrew Huberman:
安德鲁·休伯曼：
Right.
对。
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
You won't get five more pounds each month.
你每个月不会再多赚五英镑。
That's 60 pounds in a year.
一年减重60磅。
You won't keep going up 60 pounds.
你不会继续增重 60 磅。
Maybe you can the first year, maybe the second year, depending on the lift, but after a while, then if that were true, in 10 years of lifting, everyone would be doing 600-plus pounds on every exercise.
也许你第一年可以，也许第二年，这取决于举重，但一段时间后，如果这是真的，在举重的 10 年里，每个人每次练习都会做 600 磅以上的重量。
It doesn't happen, and that's what people don't talk about with progressive overload.
它不会发生，这就是人们不会谈论渐进式超负荷的情况。
Andrew Huberman:
安德鲁·休伯曼：
You got to talk about this because you can't just keep going up.
你必须谈论这个，因为你不能继续前进。
It doesn't happen.
它不会发生。
And then it's frustrating when you think you have to progressive overload, and then you don't get one more rep, or you don't get five more pounds, or you don't set a PR, and then you start contorting your form, and you start getting joint pain and nagging injuries, and then you start going backwards.
然后，当你认为自己必须逐渐超负荷时，你就会感到沮丧，然后你没有再获得一次重复，或者你没有再增加五磅，或者你没有设定一个PR，然后你开始扭曲你的姿势，你开始出现关节疼痛和恼人的伤害，然后你开始倒退。
That's one thing you definitely want to avoid.
这是您绝对想避免的一件事。
We talked about this yesterday, is avoiding this pain cycle, avoiding this nagging injury cycle.
我们昨天谈到了这一点，就是避免这种疼痛循环，避免这种烦人的伤害循环。
How do you keep making gains without being hurt?
如何在不受到伤害的情况下不断获得收益？
And that's where you got to use more variety.
这就是你必须使用更多多样性的地方。
We've known for a long time that there are things that we can do to improve our sleep.
我们很早就知道可以采取一些措施来改善睡眠。
And that includes things that we can take, things like magnesium threonate, theanine, chamomile extract, and glycine, along with lesser-known things like saffron and valerian root.
这包括我们可以服用的东西，如苏糖酸镁、茶氨酸、洋甘菊提取物和甘氨酸，以及鲜为人知的东西，如藏红花和缬草根。
These are all clinically supported ingredients that can help you fall asleep, stay asleep, and wake up feeling more refreshed.
这些都是经过临床支持的成分，可以帮助您入睡、保持睡眠状态，并且醒来时感觉更加神清气爽。
I'm excited to share that our longtime sponsor, AG1, just created a new product called AGZ, a nightly drink designed to help you get better sleep and have you wake up feeling super refreshed.
我很高兴与大家分享，我们的长期赞助商 AG1 刚刚创造了一款名为 AGZ 的新产品，这是一种夜间饮料，旨在帮助您获得更好的睡眠，让您醒来时感觉神清气爽。
Over the past few years, I've worked with the team at AG1 to help create this new AGZ formula.
在过去的几年里，我与 AG1 的团队合作，帮助创建了这个新的 AGZ 公式。
It has the best sleep-supporting compounds in exactly the right ratios in one easy-to-drink mix.
它在一种易于饮用的混合物中以完全正确的比例含有最好的睡眠支持化合物。
This removes all the complexity of trying to forage the vast landscape of supplements focused on sleep and figuring out the right dosages and which ones to take for you.
这消除了尝试寻找大量针对睡眠的补充剂以及确定正确剂量和适合您服用的补充剂的所有复杂性。
AGZ is, to my knowledge, the most comprehensive sleep supplement on the market.
据我所知，AGZ 是市场上最全面的睡眠补充剂。
I take it 30 to 60 minutes before sleep.
我在睡前 30 到 60 分钟服用。
It's delicious, by the way, and it dramatically increases both the quality and the depth of my sleep.
顺便说一句，它很美味，而且它极大地提高了我的睡眠质量和深度。
I know that both from my subjective experience of my sleep and because I track my sleep.
我知道这一点，既来自我对睡眠的主观体验，也因为我跟踪了我的睡眠。
I'm excited for everyone to try this new AGZ formulation and to enjoy the benefits of better sleep.
我很高兴每个人都能尝试这种新的 AGZ 配方并享受更好睡眠的好处。
AGZ is available in chocolate, chocolate mint, and mixed berry flavors.
AGZ 有巧克力、巧克力薄荷和混合浆果口味。
And as I mentioned before, they're all extremely delicious.
正如我之前提到的，它们都非常美味。
My favorite of the three has to be, I think, chocolate mint, but I really like them all.
我认为这三者中我最喜欢的是巧克力薄荷，但我真的很喜欢它们。
If you'd like to try AGZ, go to drinkagz.com/huberman to get a special offer.
如果您想尝试 AGZ，请访问 Drinkagz.com/huberman 以获得特别优惠。
Again, that's drinkagz.com/huberman.
再说一遍，这是 Drinkagz.com/huberman。
Today's episode is also brought to us by LMNT.
今天的节目也是LMNT给我们带来的。
LMNT is an electrolyte drink that has everything you need and nothing you don't.
LMNT 是一种电解质饮料，拥有您需要的一切，没有您不需要的东西。
That means the electrolytes, sodium, magnesium, and potassium in the correct amounts, but no sugar.
这意味着电解质、钠、镁和钾的含量正确，但不含糖。
Proper hydration is critical for optimal brain and body function.
适当的水合作用对于大脑和身体的最佳功能至关重要。
Even a slight degree of dehydration can diminish cognitive and physical performance.
即使是轻微程度的脱水也会降低认知和身体表现。
It's also important that you get adequate electrolytes.
获得充足的电解质也很重要。
The electrolytes, sodium, magnesium, and potassium, are vital for functioning of all the cells in your body, especially your neurons or your nerve cells.
电解质（钠、镁和钾）对于体内所有细胞（尤其是神经元或神经细胞）的功能至关重要。
Drinking LMNT dissolved in water makes it very easy to ensure that you're getting adequate hydration and adequate electrolytes.
饮用溶解在水中的 LMNT 可以很容易地确保您获得足够的水分和电解质。
To make sure that I'm getting proper amounts of hydration and electrolytes, I dissolve one packet of LMNT in about 16 to 32 ounces of water when I first wake up in the morning, and I drink that basically first thing in the morning.
为了确保我获得适量的水合作用和电解质，当我早上第一次醒来时，我将一包 LMNT 溶解在大约 16 至 32 盎司的水中，并且我基本上早上第一件事就是喝它。
I'll also drink LMNT dissolved in water during any kind of physical exercise that I'm doing, especially on hot days when I'm sweating a lot and losing water and electrolytes.
我还会在进行任何体育锻炼时饮用溶解在水中的 LMNT，尤其是在炎热的日子里，当我大量出汗并失去水和电解质时。
LMNT has a bunch of great-tasting flavors.
LMNT 有很多美味的口味。
I love the raspberry.
我喜欢覆盆子。
I love the citrus flavor.
我喜欢柑橘味。
Right now, LMNT has a limited edition lemonade flavor that is absolutely delicious.
现在LMNT推出了限量版柠檬水口味，绝对美味。
I hate to say that I love one more than all the others, but this lemonade flavor is right up there with my favorite other one, which is raspberry or watermelon.
我不想说我比其他所有口味都更喜欢其中一种，但这种柠檬水口味与我最喜欢的另一种口味（覆盆子或西瓜）不相上下。
Again, I can't pick just one flavor.
再说一次，我不能只选择一种口味。
I love them all.
我爱他们所有人。
If you'd like to try LMNT, you can go to drinklmnt.com/huberman, spelled drinklmnt.com/huberman, to claim a free LMNT sample pack with a purchase of any LMNT drink mix.
如果您想尝试 LMNT，可以访问 Drinklmnt.com/huberman（拼写为 Drinklmnt.com/huberman），购买任意 LMNT 混合饮料即可领取免费 LMNT 样品包。
Again, that's drinklmnt.com/huberman to claim a free sample pack.
再次强调，请访问 Drinklmnt.com/huberman 索取免费样品包。
Real quick question, and then more about what we were just discussing.
真正的快速问题，然后更多关于我们刚刚讨论的内容。
You mentioned six lifts, and you rattled them off very fast.
你提到了六次电梯，而且你说得很快。
I caught them.
我抓住了他们。
People can slow it down, but I heard squat or hip hinge in there.
人们可以放慢速度，但我听到那里有蹲下或髋部铰链的声音。
Could you list off the six things that you consider?
您能列出您考虑的六件事吗？
And I realize there are many more exercises, but what are the six that you listed off as- My top six are squats, bench press, deadlifts- Mm-hmm ...
我意识到还有更多的练习，但是你列出的六项是哪六项-我的前六项是深蹲、卧推、硬拉-嗯嗯......
military press, chin-ups, and hip thrusts.
军事推举、引体向上和臀部推力。
Great.
伟大的。
And if you do those six lifts, so it's like I loved powerlifting, but if you just did the three lifts, your shoulders might not be maximally developed.
如果你做了这六次举重，就像我喜欢举重一样，但如果你只做了三次举重，你的肩膀可能不会得到最大程度的发展。
Your lats might not max.
你的背阔肌可能没有达到最大。
You might be leaving some room for glute growth on the table.
你可能会在桌子上留出一些空间让臀部生长。
And so this, in my opinion, you're going to develop all your muscles with these six lifts.
所以，在我看来，你将通过这六次举重来锻炼你所有的肌肉。
Squat, bench press, deadlift, military press, which is overhead press.
深蹲、卧推、硬拉、军事推举，也就是过头推举。
Overhead press.
过顶推举。
Could be standing, could be seated, front of the, et cetera.
可以站着，可以坐着，前面等等。
Well- Then chin and hip thrust.
好吧——然后下巴和臀部推力。
So- And there could be variations on these ...
所以-这些可能会有变化......
all the variations of those.
这些的所有变体。
Great.
伟大的。
Okay.
好的。
But let me tell you a lesson I learned.
但让我告诉你我学到的一个教训。
In 2020, we have the quarantine, right?
2020年，我们有隔离，对吗？
We're all so bored.
我们都很无聊。
And stressed.
并强调。
I mean- We were bored and stressed at the same time, yeah ...
我的意思是-我们同时感到无聊和压力，是的......
bored and stressed.
无聊和压力。
I have a gym in San Diego, and it's like, I remember like week one of the quarantine, I'm like, "Okay, I can do this.
我在圣地亚哥有一家健身房，我记得隔离的第一周，我就想，“好吧，我能做到。
I'm lucky.
我很幸运。
I have a gym.
我有一个健身房。
I can go to the gym.
我可以去健身房。
I don't have to do these silly bodyweight workouts that we're telling everyone to do.
我不需要做这些我们告诉每个人都要做的愚蠢的体重锻炼。
I can actually still use all the machines and the free weights." And I had my client, Allegra, call me.
实际上我仍然可以使用所有的器械和自由重量器械。”我的客户阿莱格拉给我打电话。
"Coach, you know me.
“教练，你了解我。
I'm going to go crazy.
我要发疯了。
You know my mental health.
你知道我的心理健康状况。
I have to be lifting weights." I'm like, "Well, come to the gym with me.
我必须举重。”我说：“好吧，跟我一起去健身房吧。
Who's going to know?" And then, California was pretty hardcore, but I'm like, I know it was like a sensitive topic because people were dying back then.
谁会知道？”然后，加利福尼亚州非常顽固，但我想，我知道这就像一个敏感话题，因为当时人们正在死去。
How tragic, but I'm a very social person, and I'm like, "All right.
多么悲惨啊，但我是一个非常社交的人，我想，“好吧。
I'm going to let my clients come and train with me." Well, long story short, 2020 was sad enough, probably the best year of all of our lives.
我会让我的客户来和我一起训练。”好吧，长话短说，2020 年已经够悲伤的了，可能是我们一生中最美好的一年。
We'll say it was the best year.
我们会说这是最好的一年。
We lifted weights all day long because you weren't so focused on your career back then and posting to social media.
我们整天举重，因为你当时并没有那么专注于你的职业生涯，也没有在社交媒体上发帖。
You were just trying to survive each day, and you weren't even allowed to post on social media about your workouts and stuff because you weren't supposed to be in a gym.
你只是想每天生存下去，你甚至不被允许在社交媒体上发布你的锻炼之类的东西，因为你不应该去健身房。
So my clients would come to me for two, three hours a day, six days a week.
所以我的客户每周会来找我六天，每天两到三个小时。
I was in the gym all day long, and all of a sudden I'm like, "Jesus, my clients are getting so freaking strong.
我一整天都在健身房里，突然间我就想，“天啊，我的客户变得如此强大。
They're insane right now.
他们现在疯了。
They're so strong." So that's when I thought up the idea of strong lifting.
他们太强大了。”所以就在那时我想到了强力举重的想法。
It's like power lifting is the three lifts.
这就像力量举重是三举重一样。
Strong lifting is the six lifts.
强举是六举。
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
Those six lifts I just mentioned were going to start competing.
我刚才提到的那六架升降机即将开始比赛。
And I did this psychological trick where I'd have my computer up and I'd have the spreadsheet, and I'd have all my clients' names and all their strength, and they'd start looking because I gave awards out.
我做了这个心理技巧，我有我的电脑，我有电子表格，我有我所有客户的名字和他们所有的力量，他们会开始寻找，因为我颁发了奖项。
So if you got the absolute best or the relative best strength divided by body weight at any lift, and then we had the total lift, and then we had strongest upper body, strongest lower body, strongest presser, which were squats, military, and bench.
因此，如果你在任何举重中获得绝对最佳或相对最佳力量除以体重，那么我们就得到了总举重，然后我们就有了最强的上半身、最强的下半身、最强的推举者，分别是深蹲、军事和卧推。
Strongest puller, which was chin-ups and deadlifts.
最强拉力器，即引体向上和硬拉。
So strongest lower body, strongest upper body.
所以下半身最强，上半身最强。
We could mix it around.
我们可以把它混在一起。
I had 55 awards I'd give out.
我有 55 个奖项要颁发。
But the point was the women would go, my clients, like Amanda, would be like, "Carly just hit a PR.
但重点是女性会去，我的客户，比如阿曼达，会说，“卡莉刚刚获得了公关。
Ugh, I got to beat her." They got competitive with it.
呃，我一定要打败她。”他们与之竞争。
And so they-
所以他们——
Andrew Huberman:
安德鲁·休伯曼：
Were they training these every single day of those six days per week?
他们每周这六天中的每一天都进行这些训练吗？
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
No, I would say we did kind of like the lower, upper, lower, upper, lower.
不，我想说我们的做法有点像下、上、下、上、下。
Because they wanted to come in every day.
因为他们每天都想进来。
They were bored to death.
他们无聊得要死。
So we'd have three lower body days, and we would do probably a variation of each, but some days it would be like we're trying to hit squat really hard.
所以我们有三天的下半身训练日，我们可能会做不同的训练，但有些日子我们会非常努力地进行深蹲。
Some days we're trying to deadlift hard.
有时我们会尝试努力硬拉。
You can't squat, deadlift...
不能深蹲、硬拉……
You could hip thrust hard three times a week.
你可以每周用力推髋3次。
That works you in the squeeze position.
这可以让你处于挤压位置。
It doesn't beat you up as much.
它不会把你打得那么厉害。
But as we start getting stronger at deadlifts, we realize some things.
但当我们开始在硬拉上变得更强时，我们意识到一些事情。
We were doing touch and go, meaning you bounce the weight up.
我们正在做触地即走，这意味着你将重量弹起。
You don't reset.
你不重置。
You don't set the weight down, reset it, then lift it up.
你不需要放下重物，重置它，然后举起它。
You're stronger when you do touch and go compared to reset reps.
与重置次数相比，当你触碰并走动时，你会变得更强。
But I remember my client, Ashley Hodge, hits 315 for 18 reps, and Dominique gets it 315 for 11 reps.
但我记得我的客户 Ashley Hodge 在 18 次重复中得到了 315 分，而 Dominique 在 11 次重复中得到了 315 分。
And the environment's crazy.
而且环境太疯狂了。
We have their PR song going on.
我们正在播放他们的公关歌曲。
What song do you want to hear?
你想听什么歌？
It's blaring it at max volume.
它以最大音量发出声音。
And you have 10, 20 of your lifting partners, your colleagues around going, "Come on, you got it.
你有 10、20 个举重伙伴和你的同事，他们会说：“来吧，你做到了。
Come on." The videos back then were crazy.
来吧。”那时的视频很疯狂。
And they're hitting these crazy PRs.
他们正在创造这些疯狂的公关。
And then they say to me, "Coach, I don't know.
然后他们对我说：“教练，我不知道。
Cool, I set a deadlift PR, a touch and go PR, and then I'm sore for my next week and a half is shot." When you're really training that kind of psychological arousal, when you're training that hard and doing some lifts like that hack squat you have at your place, it's more horizontal.
太酷了，我设定了硬拉 PR、触地跑 PR，然后我为接下来的一周半的比赛感到酸痛。”当你真正训练这种心理唤醒时，当你训练得那么努力，并做一些像你在家里做的哈克深蹲这样的举重动作时，它会更加水平。
You can keep going with it.
你可以继续这样做。
If I'm there going, "Come on, Andrew.
如果我在那里的话，“来吧，安德鲁。
You got this.
你得到了这个。
Keep going." You get in some zone.
继续。”你进入某个区域。
There's some lifts where you can just keep going.
有一些电梯可以让您继续前进。
And then it annihilates you so bad, your knees are sore for a week.
然后它就把你彻底消灭了，你的膝盖酸痛了一个星期。
So we kind of realized then we're not going to yell at each other, we're not going to train with music.
所以我们意识到我们不会互相大喊大叫，我们不会用音乐来训练。
It beats you up too much.
它太打击你了。
We're not going to do touch and go.
我们不会一触即发。
We're going to do reset reps, and we're going to do lower reps with stricter form because they beat you up too much.
我们将进行重置次数，并且我们将以更严格的形式进行较低的次数，因为它们对您的打击太大了。
So when we were training for it, we learned some stuff can beat you up too much, and you don't know that until you've worked that hard and you got really strong.
因此，当我们进行训练时，我们了解到有些东西可能会打败你太多，但直到你努力工作并且变得非常坚强之前你不会知道这一点。
Most of the listeners, Ashley Hodge weighed 130 pounds and hit 315 for 18.
大多数听众中，阿什利·霍奇 (Ashley Hodge) 体重 130 磅，18 杆打出 315 磅。
Now she's even stronger, but most people never train that hard.
现在她更强壮了，但大多数人从来没有训练得那么刻苦。
Most people need to train harder.
大多数人需要更加努力地训练。
Then there's the category that people who train too hard.
还有一类人训练过度。
What we now know is that Arthur Jones, back in the day, the Mike Mentzer approach, hit once all out set to failure.
我们现在知道的是，阿瑟·琼斯（Arthur Jones）当年采用的迈克·门泽（Mike Mentzer）方法，一旦全力以赴就会失败。
That probably is the most efficient way to train, the most economical way to train.
这可能是最有效、最经济的训练方式。
You can be in the gym 45 minutes twice a week and make good gains.
您可以每周两次在健身房锻炼 45 分钟，并取得良好的效果。
The problem is it leads to injuries over time if you don't swap, rotate the exercise, and you don't have to perform every set to failure.
问题是，如果你不交换、轮换练习，并且不必将每组动作都做到力竭，随着时间的推移，它会导致受伤。
In fact, there's some evidence now emerging that you can get just as much hypertrophy, similar strength gains, but you might want to leave a rep or two in the tank and do a little more volume.
事实上，现在有一些证据表明，你可以获得同样多的肌肥大和类似的力量增益，但你可能想在坦克中留下一两次代表并做更多的训练量。
So everything's very nuanced, but when I moved away from San Diego, I moved to Vegas.
所以一切都非常微妙，但是当我离开圣地亚哥时，我搬到了维加斯。
Now my squad is left to train on their own.
现在我的球队只剩下自己训练了。
Well, I was always there to watch them.
嗯，我一直在那儿看着他们。
And so if I'm training you, Andrew, and you're like, "Coach, my low back feels a little off." And then I'm going, "Okay, we're not deadlifting today." Or if you're like, "My knee feels weird today." "Okay, we're not going to squat today.
所以，如果我训练你，安德鲁，你会说，“教练，我的腰部感觉有点不对劲。”然后我会说：“好吧，我们今天不做硬拉。”或者如果你说，“我的膝盖今天感觉很奇怪。” “好吧，今天我们不蹲了。
We're going to do this instead." I'm there to swap it out.
我们将改为这样做。”我是来换的
But if I'm not there and you push yourself through it, and you do that for a few weeks, now it becomes a chronic problem, and it takes a long time to go away.
但如果我不在，你强迫自己克服它，而且你这样做了几个星期，那么现在它就会成为一个长期问题，需要很长时间才能消失。
So now my clients, with me not being there, they're getting injured more often.
所以现在我的客户，由于我不在场，他们受伤的频率更高。
They start developing nagging low back pain and things like that.
他们开始出现烦人的腰痛之类的症状。
So now I've learned I still love strong lifting, but you can't just keep getting stronger at the main barbell lifts week in, week out.
所以现在我知道我仍然喜欢强力举重，但你不能一周又一周地在主要杠铃举重上不断变得更强。
You've got to introduce more variety.
你必须引入更多的品种。
So we now cycle things around, and we stray, but it's still about progressive overload, but we incorporate more machines, more, like you said, overhead press.
所以我们现在循环往复，我们迷失了方向，但这仍然是渐进式超负荷，但我们采用了更多的机器，更多的，就像你说的，过头推举。
It could be dumbbells, it could be Smith machine, it could be barbell, it could be seated, standing.
可以是哑铃，可以是史密斯机，可以是杠铃，可以是坐着的，也可以是站着的。
But you can pick a lift, like what Louie Simmons would do back in the day.
但你可以选择搭电梯，就像路易·西蒙斯当年所做的那样。
You can pick a lift and get stronger at it for a few weeks, for a month, and then recycle it.
你可以选择一个举重动作，并在几周、一个月内增强它的力量，然后再循环利用它。
So we're always using progressive overload, but you can't always just go set all-time PRs every week in the gym.
所以我们总是使用渐进式超负荷，但你不能总是每周都去健身房设定历史个人纪录。
It doesn't work that way, and that's the hardest thing to instill into people is this topic of progressive overload.
但事实并非如此，最难向人们灌输的就是渐进式超负荷的话题。
What does that look like over the long haul?
从长远来看，这是什么样的？
What does it look like over a 30-year lifting career?
30年的举重生涯是什么样子的？
Andrew Huberman:
安德鲁·休伯曼：
One of the things that I've done as the years have gone by in order to generate hypertrophy and strength increases, but not necessarily by always trying to add more weight, is to change my mindset around lifting, where after a couple of warm-ups, do the work sets.
这些年来，为了实现肌肉肥大和力量增加，我所做的一件事就是改变我对举重的心态，在几次热身之后，做一组工作，但不一定总是试图增加更多的重量。
Typically for me, that's two to four work sets per exercise.
通常对我来说，每次练习需要两到四组练习。
Generally, it's two, occasionally three, rarely four.
一般是两个，偶尔三个，很少四个。
But the idea is to make the final reps of each set, each work set that is, as difficult as possible.
但我们的想法是让每组、每组训练的最后次数尽可能困难。
It's completely transformed my progress in the last, I would say, two or three years, where I'm making more progress in the last two or three years than I did in the previous eight, despite having been at the resistance training thing for a long time, and not really changed much else.
它完全改变了我过去两三年的进步，尽管我已经进行了很长一段时间的阻力训练，而且在其他方面并没有真正改变太多，但我在过去两三年中取得的进步比过去八年还要多。
So the idea is always trying to do repetitions in really good form, always trying to isolate the muscles that I'm trying to target.
所以我的想法是总是尝试以非常好的形式进行重复，总是尝试隔离我想要瞄准的肌肉。
For compound movements, I'm not trying to isolate one muscle, obviously, but to execute the movements properly in the case of compound movements.
对于复合动作，显然，我并不是试图孤立一块肌肉，而是在复合动作的情况下正确地执行动作。
And then as the set gets harder and I can say, "Okay, failure is approaching somewhere," to stop counting repetitions and just focus extremely hard on the form and execution and the targeting of the muscles, so that a lot of times I don't even really know how many repetitions I did.
然后，随着组数变得越来越难，我可以说，“好吧，失败正在某个地方逼近”，停止计算重复次数，而只是非常专注于形式和执行以及肌肉的目标，所以很多时候我什至不知道自己做了多少次重复。
Of course, I know how much weight I'm moving, but I just keep telling myself, "Make it harder, not easier.
当然，我知道我移动了多少重量，但我只是不断告诉自己，“让它变得更难，而不是更容易。
Make it harder, not easier," in the final two to three repetitions of the set.
让它变得更难，而不是更容易，”在该组的最后两到三次重复中。
Sometimes I'll go to failure where I can't move the weight anymore.
有时我会因为无法再移动重量而失败。
Sometimes I get close to it and just stop.
有时我靠近它就停下来。
And I've noticed that for me, this has translated to better strength and hypertrophy increases, but also just better ability to execute the movements and far fewer little nagging aches and pains and things like that.
我注意到，对我来说，这不仅意味着更好的力量和肥大的增加，而且还意味着更好的执行动作的能力，以及更少的烦人的疼痛和类似的事情。
So it's been an inversion of the mindset of complete X number of repetitions at a given weight, then increase it every couple weeks or every workout, ideally.
因此，这是一种心态的倒置，即在给定重量下完成 X 次重复，然后理想情况下每几周或每次锻炼增加一次。
My mindset is, "Nope, I'm going into the gym to use the weights as a tool to generate adaptation, strength and hypertrophy increases, and I'm going to make each work set as hard as possible by making the final two or three reps harder and resist the temptation to move the weight just to complete more repetitions." I'd just like your reflections on that because I'm actually interested in getting better at what I'm doing, and I imagine that is useful, but you're probably going to tell me that there are times when I should just actually try and max out the number of repetitions I can do.
我的心态是，“不，我要去健身房使用举重作为产生适应、力量和肥大增加的工具，我将通过增加最后两到三次的难度来使每组训练尽可能地困难，并抵制为了完成更多重复而移动举重的诱惑。”我只是想听听你对此的看法，因为我实际上有兴趣更好地完成我正在做的事情，我认为这很有用，但你可能会告诉我，有时我应该真正尝试并最大限度地提高我可以做的重复次数。
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
Well, I watched you lift yesterday, and you do a good job of that.
嗯，我昨天看了你举重，你做得很好。
So there are people who use sloppy technique, and you come in and, as a coach, you go, "Oh, God, I got to really clean up the way they lift, their form, their tempo." Then there are people who are really, really strict and you're like, okay.
所以有些人使用了马虎的技术，而你进来后，作为教练，你会说：“哦，上帝，我必须真正清理他们举重的方式、他们的形式、他们的节奏。”然后有些人非常非常严格，你会说，好吧。
Typically with women, you'll see this with people who are real big on yoga and Pilates, and then they come to lift weights, and they think everything needs to be so slow and controlled.
通常对于女性来说，你会在那些真正热爱瑜伽和普拉提的人身上看到这种情况，然后她们开始举重，她们认为一切都需要如此缓慢和控制。
And this is going to be a shock to the listeners.
这将会令听众感到震惊。
Tempo doesn't affect hypertrophy that much.
节奏对肥大的影响不大。
You can have a one-second repetition and an eight-second repetition, and it builds muscle similarly.
你可以进行一秒重复和八秒重复，它们都可以类似地增强肌肉。
Andrew Huberman:
安德鲁·休伯曼：
Really?
真的吗？
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
And it blows people's mind because they go, "What?
这让人们大吃一惊，因为他们会说：“什么？
You don't have to control the negative?" You can't just let the weights crash down, but as long as you are controlling the weights on the way down.
你不用控制负面的吗？”你不能只是让重量坠落，但只要你在下降的过程中控制重量。
Also, the lift matters.
此外，电梯也很重要。
Some lifts are less range of motion.
有些升降机的运动范围较小。
I used to laugh at when I'd see people...
我以前看到别人的时候就笑...
This is how you know who's really a coach and who's not.
这就是你如何知道谁是真正的教练，谁不是。
When you see them prescribe an exercise and you're like, "Do this with a two-second concentric and four-second eccentric." Six seconds per rep, and it's like a shrug.
当你看到他们规定一项练习时，你会想，“用两秒的同心和四秒的偏心来完成这个练习。”每次重复六秒，就像耸肩一样。
Imagine what that would look like.
想象一下那会是什么样子。
Shrugs are explosive, one second per rep, if that.
耸肩是爆炸性的，如果那样的话，每次重复一秒钟。
Some lifts are just quicker.
有些电梯更快。
And then if you see that they prescribed a set of 12 and it's a six second, okay, 6 times 12 is 72.
然后，如果你看到他们规定了一组 12 个，并且需要 6 秒，好吧，6 乘以 12 就是 72。
That's a 72-second set.
这是 72 秒的一组。
And then you're telling them, say it's a step up, so you got one leg, then you go right on the next leg, and then you're saying rest one minute?
然后你告诉他们，说这是一个台阶，所以你有一条腿，然后你继续下一条腿，然后你说休息一分钟？
You'd be breathing so fast, you would not have a productive second set.
你的呼吸会如此急促，你将无法打出第二组富有成效的比赛。
But I digress.
但我离题了。
I think tempo matters mostly for longevity.
我认为节奏对于长寿来说最重要。
If you're just being very erratic and so explosive and not controlling the weight, you have a big better chance of getting injured over time.
如果你的动作反复无常、爆发力极强，而且不控制体重，那么随着时间的推移，你受伤的机会就会大大增加。
And so I think tempo is more important for hypertrophy in the long run by preventing injury.
因此，我认为从长远来看，节奏对于肌肉肥大来说更重要，可以防止受伤。
My clients, they will do hip thrusts explosively, and people will say, "You got to control the weight on the way down." Well, there aren't tons of studies on this topic, but it appears that they're wrong.
我的客户，他们会爆发性地做臀部推力，人们会说，“你必须在下降的过程中控制重量。”好吧，关于这个话题的研究并不多，但它们似乎是错误的。
You can explode up, you can lower it slowly, I mean, lower it quickly, or you can go a lot lighter and really control it.
你可以爆炸，你可以慢慢降低它，我的意思是，快速降低它，或者你可以轻得多并真正控制它。
It makes more sense to me to try to explode at the bottom and really right?
对我来说尝试在底部爆炸更有意义，真的对吗？
But you want to control it, but you want to use that explosion because you're trying to create maximum force in the stretch position, the bottom position, but then you still want to use full range and control it the whole way, and maybe have a brief little pause at the top.
但你想控制它，但你想使用爆炸，因为你试图在伸展位置、底部位置产生最大的力量，但你仍然想使用全范围并全程控制它，也许在顶部有一个短暂的停顿。
But yeah, people get too strict on tempo, and those are the same types that when they're so focused on tempo and form and feeling that you don't use progressive overload.
但是，是的，人们对节奏过于严格，而当他们如此专注于节奏和形式并感觉你不使用渐进式超负荷时，这些类型是相同的。
Like what you just said, you don't even count it.
就像你刚才说的，你根本就没有算过。
You don't even know how many reps you did, but you saw results this way.
你甚至不知道你做了多少次，但你通过这种方式看到了结果。
So a lot of times people see results just from doing something different.
所以很多时候人们只是通过做一些不同的事情来看到结果。
You and I talked about how when you were in your teens learning how to lift weights, you were influenced right away by Mike Mentzer.
你和我谈到，当你十几岁的时候学习举重时，你立即受到了迈克·门泽的影响。
So you right away learned how to get your all out of one hard set, or low volume training.
因此，您立即学会了如何在一组高强度或低容量训练中全力以赴。
I was the opposite.
我却恰恰相反。
I learned from Arnold, and Arnold and Mentzer were opposing.
我是跟阿诺学的，阿诺和门策是对立的。
They actually didn't get along in real life.
其实他们在现实生活中相处并不融洽。
So I read Arnold's encyclopedia, and I'm like, "I got to do all this volume." So I did high-volume training for eight years.
所以我读了阿诺德的百科全书，我想，“我必须完成这本书。”所以我进行了八年的大量训练。
When I was 24 years old, I started doing low-volume training, one set to failure.
当我24岁的时候，我开始进行小量训练，一组到力竭。
It took me a while to get good at it.
我花了一段时间才擅长它。
I sucked at it initially, and then you get really good at pushing one.
一开始我很烂，然后你就真的很擅长推动它了。
It's a skill.
这是一项技能。
You get so much better when you're only doing one set.
当你只做一组时，你会变得更好。
You get really good at getting your all out of that one set.
你真的很擅长在这一组中发挥出自己的全部力量。
You mentioned that then you saw good results, realizing, "I can benefit from more volume, doing more sets." Same with when you said, "I'm going to focus on making the last reps harder, not using momentum or body English to squeeze out a couple more to make it easier." And you definitely see gains that way, but it's this concept where something that can get you gains, then it can limit you eventually because your focus is now on, so you're relying on your mind.
你提到，然后你看到了很好的结果，意识到“我可以从更多的训练量、做更多的组数中受益。”与你说的一样，“我将专注于让最后的代表变得更难，而不是使用动量或肢体英语来挤出更多的次数以使其变得更容易。”你肯定会以这种方式看到收益，但正是这个概念，可以让你收益的东西，然后它最终会限制你，因为你现在的注意力集中在，所以你依赖你的头脑。
You're relying now on your mind to use progressive overload, meaning you're not going to progress with weights.
你现在依靠你的头脑来使用渐进式超负荷，这意味着你不会通过举重来取得进展。
You're going to try to produce increasing amounts of muscle force through a mind-muscle connection, through an internal attentional focus.
你将尝试通过心灵与肌肉的联系、通过内部注意力集中来产生越来越多的肌肉力量。
And you lie to yourself.
而你却对自己撒谎。
It's the same as if I don't have my logbook in front of me, and I go, "Yeah, I hit 315 for six last time." And then I get it for seven.
这就像我面前没有我的日志一样，我说：“是的，我上次打了 6 分 315。”然后我就花七块钱买了。
I'm like, "Yeah!" And then I get my book and I'm like, "Oh my God, I hit it for eight.
我说：“是啊！”然后我拿到我的书，我想，“天哪，我打了八分。
I forgot." I could have probably gotten more.
我忘了。”我本来可以得到更多。
That's what I like about taking notes and writing it down.
这就是我喜欢做笔记并写下来的原因。
You lie to yourself and you limit yourself, and you're like, "God, if I knew, somehow if I knew that I had to hit eight before, I probably could've hit nine."
你对自己撒谎，限制自己，然后你会想，“上帝啊，如果我知道的话，如果我知道以前必须打到八，我可能就能打到九。”
Andrew Huberman:
安德鲁·休伯曼：
Mm-hmm.
嗯嗯。
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
But the set still felt hard.
但感觉布景还是很难。
But we're capable of a lot more, but you got to be reminded.
但我们还有更多能力，但必须提醒您。
That's why for my clients, I give them autonomy.
这就是为什么对于我的客户，我给予他们自主权。
So say we're doing hip thrusts first, and they say, "Coach, what should I do?" I want them involved in on it.
假设我们先做髋部推力，他们会说：“教练，我该怎么办？”我希望他们参与其中。
I think things work better when you get them involved.
我认为当你让他们参与时事情会更好。
Andrew Huberman:
安德鲁·休伯曼：
Mm-hmm.
嗯嗯。
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
So I go, "Okay, which hip thrust do you want to do?" At my gym, we do rotisserie hip thrust, ramp hip thrust, and Thruster Pro.
所以我说：“好吧，你想做哪个髋部推力？”在我的健身房，我们会做旋转式髋部推力、坡道髋部推力和 Thruster Pro。
You won't know what those mean.
你不会知道这些意味着什么。
But, "Which hip thrust do you want to do?" Or say they're doing a squat.
但是，“你想做哪种髋部推力？”或者说他们正在做深蹲。
"Do you want to use the glute builder squat machine because it's really good, or do you want to do a Smith machine squat?
“你想使用臀肌深蹲机，因为它真的很好，还是想做史密斯机深蹲？
Do you want to do a barbell squat, box squat?
你想做杠铃深蹲、箱式深蹲吗？
Do you want to use the T-bell and do the squat that way?
你想用丁字铃那样做深蹲吗？
Which squat do you want to do?" And I let them choose.
你想做哪个深蹲？”我让他们选择。
And they go, "Let's do a rotisserie hip thrust," or, "Let's do a T-bell squat." "All right, what are your records?" And then they say, "Well, my record with the T-bell squat is I've done 100 for 16.
他们会说，“让我们做烤臀推力”，或者“让我们做丁字深蹲”。 “好吧，你的记录是什么？”然后他们说：“嗯，我的 T 铃深蹲记录是 16 次完成 100 次。
I've done 125," because we load up 25-pound plates on that.
我已经完成了 125 次”，因为我们在上面装载了 25 磅重的盘子。
They are very involved in the process.
他们非常参与这个过程。
And I go, "Okay, which do you want to beat today?" And I give them some autonomy.
我说：“好吧，你今天想打败哪一个？”我给他们一些自主权。
So yes, a lot of the coaches listening to this would say, "So you only have them go hard on one set?
所以，是的，很多教练听到这个会说，“所以你只让他们在一组上努力？
You should have them go do three or four sets, and then the last set go hard on." But that can work well, and there's also some evidence that you can trade off volume and effort, meaning if you left three reps in the tank but did an extra two sets, that might be equal to doing a couple less sets but go training to failure.
你应该让他们做三到四组，然后最后一组继续努力。”但这可以很好地发挥作用，而且还有一些证据表明，你可以权衡训练量和努力程度，这意味着如果你在坦克中留下了三组重复次数，但多做了两组，这可能相当于少做了几组，但训练到力竭。
There's some evidence to that.
有一些证据表明这一点。
But I'm just saying my system, I want them focused on progressive overload, and when they have autonomy and they say, "Okay, coach, I think I want to go for the 125 for a seven.
但我只是说我的系统，我希望他们专注于渐进式超负荷，当他们拥有自主权时，他们会说，“好吧，教练，我想我想以 7 杆的形式选择 125 杆。
I want to get eight." I go, "All right, let's do it." And then you're focused on it, and then you go all out.
我想要八个。”我说：“好吧，我们开始吧。”然后你就会全神贯注，然后全力以赴。
You hit eight.
你打了八个。
Great.
伟大的。
They set a PR.
他们设定了公关。
Now, I'm not going to follow them through the rest of the workout.
现在，我不会跟随他们完成剩下的训练。
Now, get your volume in, but you achieved the goal.
现在，把你的音量调大一点，但你已经达到了目标。
Everything else is icing on the cake.
其他一切都是锦上添花。
You achieved that goal.
你实现了这个目标。
People don't understand how hard it is to keep using progressive overload.
人们不明白继续使用渐进式超负荷有多么困难。
Most people stop after a year or two.
大多数人会在一两年后停止。
They just quit paying attention, and I think you've done that because we get older, and you're like, "Ugh, I can still get awesome workouts.
他们只是不再关注，我认为你这样做是因为我们变老了，你会想，“呃，我仍然可以进行很棒的锻炼。
I can still improve my physique." But what you're talking about is using my muscle connection to produce increasing muscle force.
我的体质还可以提高。”但你所说的是利用我的肌肉连接来产生增加的肌肉力量。
Putting more mechanical tension on the muscles through your mind, but your mind plays tricks on you.
通过你的意念对肌肉施加更多的机械张力，但你的意念却在捉弄你。
It's not objective.
这不客观。
What is objective is the load on the bar, but that can play tricks on you, too, where you're setting PRs but using sloppier form, not controlling it, using a different tempo, or a different range of motion.
客观的是杠铃上的负载，但这也可能对你产生欺骗，你设定 PR 时却使用较草率的形式，而不是控制它，使用不同的节奏或不同的运动范围。
So that happens, too.
所以这种情况也会发生。
That's why you got to have this yin and yang, the external and the internal, like the progressive overload with the mind-muscle connection.
这就是为什么你必须拥有阴和阳、外部和内部，就像精神与肌肉联系的逐渐超负荷一样。
Those two are the yin and yang that keep each other in check, and those two pathways are necessary to optimize hypertrophy over the long run.
这两者是相互制约的阴和阳，从长远来看，这两条途径对于优化肥大是必要的。
Andrew Huberman:
安德鲁·休伯曼：
Yeah, I definitely pursue progressive overload still.
是的，我仍然追求渐进式超负荷。
I should've been clear about this.
我应该很清楚这一点。
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
What you're describing is using progressive overload.
您所描述的是使用渐进式超载。
You're just keeping the same weight.
你只是保持同样的体重。
Andrew Huberman:
安德鲁·休伯曼：
Mm-hmm.
嗯嗯。
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
I remember writing an article, like 10 different ways you can progressive overload, and that's just confusing people.
我记得写过一篇文章，介绍了 10 种可以渐进超载的不同方法，这让人们感到困惑。
No. There's two main ways to progressive overload.
不。有两种主要方法可以实现渐进式超负荷。
You use the same weight for more reps-
您使用相同的重量进行更多次数 -
Andrew Huberman:
安德鲁·休伯曼：
Mm-hmm
嗯嗯
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
...
...
or more weight for the same reps.
或相同次数的更多重量。
But in a way, you are using progressive overload because you're using the same weight, not necessarily getting more reps, but having more control over it, which does produce more tension on the muscles and can lead to muscle growth over time.
但在某种程度上，你正在使用渐进式超负荷，因为你使用相同的重量，不一定会获得更多次数，但可以更好地控制它，这确实会对肌肉产生更大的张力，并可以随着时间的推移导致肌肉生长。
It's not as objective.
这并不那么客观。
It requires you to come in fresh and work your hardest.
它要求你充满活力并尽最大努力工作。
There's no studies on this topic, by the way.
顺便说一句，没有关于这个主题的研究。
It would be cool to see one group focus just on the numbers, quantity, and the other group focus just on the quality-
如果看到一组只关注数字、数量，而另一组只关注质量，那就太酷了——
Andrew Huberman:
安德鲁·休伯曼：
Mm-hmm
嗯嗯
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
...
...
for a whole year.
整整一年。
And maybe in your first year, you might tie, but over the years, I don't know.
也许在你的第一年，你可能会打平，但多年来，我不知道。
It's-
这是——
Andrew Huberman:
安德鲁·休伯曼：
I'll tell you who I think will look better, men and women.
我会告诉你我认为谁看起来更好，男人和女人。
I think the people that focus on quality.
我认为注重质量的人。
And that raises a new question, which was-
这就提出了一个新问题，那就是——
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
See, I would disagree.
你看，我不同意。
I'd say the quantity group, but this is-
我想说的是数量组，但这是-
Andrew Huberman:
安德鲁·休伯曼：
You mean just heavier for more reps?
你的意思是只是增加重量以实现更多次数？
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
Either beating the reps or the load.
要么击败代表，要么击败负荷。
Andrew Huberman:
安德鲁·休伯曼：
Mm-hmm.
嗯嗯。
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
Because I think people can get too caught up on quality To where they never go heavier and they're cool.
因为我认为人们可能会过于关注质量，以至于他们永远不会变得更重，而且他们很酷。
You're-
你是——
Andrew Huberman:
安德鲁·休伯曼：
Well, this is your area of study, so I trust your answer
嗯，这是你的研究领域，所以我相信你的答案
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
...
...
but people will agree with you on, it'll be divided.
但人们会同意你的观点，这会产生分歧。
If you put up a poll, what do you guys think about this?
如果你发起一个民意调查，你对此有何看法？
You'd have 50% say quality and then 50% say quantity because, and over the long run, quantity leads to injuries.
50% 的人说质量，50% 的人说数量，因为从长远来看，数量会导致伤害。
And we don't talk about this enough because it's like the typical bros in their 20s that are like, "Just squat, deadlift," and okay, how does that pan out 30 years or 20 years from now when you've been lifting all your...
我们对此讨论得还不够，因为这就像典型的 20 多岁的兄弟一样，“就深蹲、硬拉”，好吧，当你已经举起所有的东西时，30 或 20 年后，这会如何呢？
They don't even understand.
他们甚至不明白。
They haven't gotten there.
他们还没有到达那里。
You have to have the nagging pains where you're like, "Ugh, should I deadlift today or should I do single leg RDLs or a seated leg curl?"
你必须忍受挥之不去的痛苦，“呃，我今天应该硬拉还是应该做单腿 RDL 或坐姿腿弯举？”
Andrew Huberman:
安德鲁·休伯曼：
I have a thought around the role of the gym and training and recovery as it relates to how one feels outside of the gym.
我对健身房、训练和恢复的作用有一个想法，因为它与一个人在健身房外的感受有关。
Okay?
好的？
I don't think I'm alone in this, although I've never heard anyone bring this up as a kind of formally introducing the topic.
我不认为我是唯一一个这样做的人，尽管我从未听过任何人以正式介绍该主题的方式提出这一点。
Which is, for many people, including myself, the reason I train three times a week, different body parts each time I train, is because I also like to run.
这对很多人来说，包括我自己，之所以每周训练3次，每次训练的身体部位不同，是因为我也喜欢跑步。
The other reason is I love to train, but after three or four days a week of resistance training, I'm not as excited to resistance train.
另一个原因是我喜欢训练，但是每周进行三四天的阻力训练后，我对阻力训练不再那么兴奋了。
I want to arrive in the gym excited to resistance train.
我想在到达健身房时兴奋地进行阻力训练。
I also have other things in my life, and it's not just a matter of time.
我的生活中还有其他事情，这不仅仅是时间问题。
If I'm training with the kind of intensity and frequency to maximize hypertrophy, a lot of times I'm tired.
如果我以最大限度地增加肌肉肥大的强度和频率进行训练，很多时候我会感到疲倦。
I need a bit more sleep, and I'm not going to get that sleep.
我需要多睡一会儿，但我睡不着。
I have a very, very full life.
我的生活非常非常充实。
I often say my dance card is very full, and I think I'm not alone in this.
我常说我的舞蹈卡很满，我想我并不孤单。
So I feel like for a lot of people, the ideal training frequency for them has something to do with, yes, they want bigger glutes, and yes, they want to be leaner, and, yes, they're willing to work hard in the gym, but that they also have to acknowledge the real-life constraints.
所以我觉得对于很多人来说，理想的训练频率与以下因素有关：是的，他们想要更大的臀肌，是的，他们想要更苗条，是的，他们愿意在健身房努力工作，但他们也必须承认现实生活中的限制。
Like how often are they really able to train five days a week?
比如他们每周真正能够训练五天的频率是多少？
Maybe in certain phases of the year they are, but I've found it to be very beneficial to kind of set a minimum of three workouts per week in the gym, resistance training, two or three cardio workouts per week, and then stay with that and adjust the intensity and do these various things that we're talking about so that I wake up in the morning feeling pretty fresh, so that I can focus when I work, so that I'm not dragging, and that I can carry my luggage through the airport like I had to do the other day without feeling like my body's going to explode in pain or something like that.
也许在一年中的某些阶段是这样，但我发现每周至少在健身房进行三次锻炼、阻力训练、每周两到三次有氧运动是非常有益的，然后坚持下去，调整强度，做我们正在谈论的各种事情，这样我早上醒来感觉很清新，这样我就能在工作时集中注意力，这样我就不会拖拖拉拉，而且我可以像前几天必须做的那样拎着行李穿过机场，而无需担心。感觉我的身体要因疼痛或类似的事情而爆炸。
Because at some point, the gym, for many people, is the endpoint, but I think for far more people, the gym is a tool to create a body that can do things in the outside world, including feel refreshed.
因为在某些时候，对于很多人来说，健身房是终点，但我认为对于更多的人来说，健身房是一种创造身体的工具，可以在外面的世界做一些事情，包括感到精神焕发。
And so that's why when we started off today, and you said, well, in principle, one could get away with training once per week, whole body, but you'd have to put so much intensity, you'd probably feel like garbage for the next two or three days and then pretty good for the remainder of the week.
这就是为什么当我们今天开始时，你说，好吧，原则上，一个人可以每周进行一次全身训练，但你必须付出如此大的强度，你可能会在接下来的两三天内感觉像垃圾一样，然后在本周剩余的时间里表现得很好。
Maybe divide that into two or three workouts, right?
也许将其分为两到三项锻炼，对吗？
Or this lower, upper, lower, upper, lower sounds great, but five days a week of training, even if it's varying the lifts, et cetera, just even like commuting the same way to the gym.
或者这种下、上、下、上、下听起来不错，但是每周训练五天，即使它改变了举重等等，就像以同样的方式去健身房一样。
I don't want to sound overly lazy here, but again, people have stuff to do.
我不想在这里听起来过于懒惰，但同样，人们有事情要做。
It would be awesome if people would look at their schedule, I think, and say, "How many days a week can I go to the gym and really put real work into it?
我想，如果人们能够查看他们的日程安排并说：“我每周可以有多少天去健身房并真正投入真正的锻炼？
Progressive overload, focus training, all these things.
渐进式超负荷、集中训练，所有这些。
How much time can I really dedicate to that?" And then back engineer the ideal split and way to work out from there.
我能真正投入多少时间呢？”然后对理想的拆分和锻炼方式进行反向设计。
Is that something that, it seems, I just want to check myself on this.
看来我只是想检查一下自己。
I'm not proposing this as much as I just want your thoughts on this as a trainer who's trained so many people, and including people who are not physique athletes, and just people who want to have a great shaped body, be lean, be strong, live a long time, feel awesome.
我并不是在提出这个建议，而是想听听你们对这个问题的看法，作为一名训练过很多人的教练，其中包括那些不是健美运动员的人，以及那些想要拥有优美体型、苗条、强壮、长寿、感觉棒极了的人。
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
Well, I think what you're talking about is so important.
嗯，我认为你所说的非常重要。
Like yesterday, we were in your gym working out, and you took a shower and came out in a towel, peeled down.
就像昨天一样，我们在你的健身房锻炼，你洗了个澡，披着一条毛巾走了出来。
You have ripped abs.
你的腹肌已经撕裂了。
Some people don't know this about you.
有些人不知道你的情况。
You look amazing.
你看起来好美。
You're 49 years old.
你今年49岁了。
You've been lifting weights since you were 16.
你从 16 岁起就开始举重。
Andrew Huberman:
安德鲁·休伯曼：
16.
16.
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
Same here.
这里也一样。
We've both been lifting weights for 33 years.
我们都从事举重 33 年了。
We started when we were 16.
我们16岁的时候就开始了。
We're both 49.
我们都49岁了。
You can learn a thing or two from us.
您可以从我们这里学到一两件事。
You know why?
你知道为什么吗？
Because we didn't fizzle out.
因为我们没有失败。
We didn't fizzle out over time.
我们并没有随着时间的推移而消失。
And that's where you get a lot of gung-ho people that are like train five, six days a week, spend two, three hours a day in the gym.
And that's where you get a lot of gung-ho people that are like train five, six days a week, spend two, three hours a day in the gym.
They don't last.
它们不会持久。
So there's this what's best for short-term hypertrophy, what's optimal.
So there's this what's best for short-term hypertrophy, what's optimal.
We can geek out over what's optimal, but the main thing is what's going to keep you motivated.
我们可以研究什么是最佳的，但最重要的是什么能让你保持动力。
Also, even training five days a week is tough.
而且，即使每周训练五天也很困难。
My clients will typically have, like typically on Friday, if they hit it too hard on Monday and Wednesday, and then they're trying to hit lower body on Friday, and this happens to a lot of them, "Coach, I'm beat down today.
我的客户通常会遇到这样的情况，就像周五一样，如果他们在周一和周三打得太用力，然后他们在周五尝试打下半身，这种情况发生在很多人身上，“教练，我今天被打败了。
I'm just going to do kickbacks and abduction and keep it light." And I go, "That's fine." Guess what?
我只会做回扣和绑架，并保持轻松。”我说：“没关系。”你猜怎么着？
They come back on Monday crushing it.
他们周一回来，粉碎了它。
Andrew Huberman:
安德鲁·休伯曼：
Mm-hmm.
嗯嗯。
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
They had to do a wimpy workout, and then they take Saturday and Sunday off.
They had to do a wimpy workout, and then they take Saturday and Sunday off.
They come back again on Monday ready to rock and roll.
他们周一再次回来准备摇滚。
You have to make adjustments when you're training frequently.
You have to make adjustments when you're training frequently.
When you're training one or two days a week, you don't have to make that many adjustments because you're recovered.
When you're training one or two days a week, you don't have to make that many adjustments because you're recovered.
The more frequently you train, the more adjustments you have to make.
训练越频繁，需要做出的调整就越多。
You have to auto-regulate based on biofeedback, meaning you just got to listen to your body and stray from the plan.
You have to auto-regulate based on biofeedback, meaning you just got to listen to your body and stray from the plan.
But what you're saying is you start feeling Overwhelmed, you're not as psyched when you start trying to lift four or five times a week, because you also like to be functional.
但你所说的是，当你开始尝试每周举重四到五次时，你开始感到不知所措，你不再那么兴奋，因为你也喜欢发挥功能。
You sprint, you run, you have a life, and you've learned that three days a week is what the optimal frequency for you and your lifestyle, and you look amazing.
你冲刺，你跑步，你有自己的生活，你已经知道每周三天是适合你和你的生活方式的最佳频率，而且你看起来很棒。
And so you've figured that out.
所以你已经明白了。
Most people don't ever figure that out.
大多数人从来没有弄清楚这一点。
They don't think out.
他们想不通。
They just are these robots going through life, taking, and they don't think for themselves.
They just are these robots going through life, taking, and they don't think for themselves.
And so that's what I encourage people.
这就是我鼓励人们的。
You're going to see way better results training two days a week, but you're psyched up, you're recovered, you're feeling you're itching to go to the gym.
每周训练两天你会看到更好的结果，但你会很兴奋，你已经康复，你感觉你渴望去健身房。
Compared to if you train six times a week and you're always sore, you're beat up, you're dreading it, you don't use progressive overload, you just go through the motions, and it's just to check off a box, and you're not going to see many gains that way.
相比之下，如果你每周训练六次，你总是感到酸痛、疲惫不堪、害怕训练，你不使用渐进式超负荷，你只是走过场，只是为了勾选一个方框，这样你不会看到太多收获。
So you're absolutely right that you're psych-- I always say we talk about anatomy and physiology, and we ignore the psychology component.
So you're absolutely right that you're psych-- I always say we talk about anatomy and physiology, and we ignore the psychology component.
The psychological component is huge, and that gets ignored, and I try to help people tune into that as a coach.
心理因素是巨大的，但它却被忽视了，作为教练，我试图帮助人们适应这一点。
And I try to stray from, I have my system, but I've had great gains with people's strength far from the norms.
而我尝试着偏离，我有我的系统，但我在人们的力量远远超出规范的情况下获得了巨大的收获。
I remember this client, Sammy, I had in 2013, and I'm like, "She's the strongest one of the group." I started training six bikini competitors all at once out of my...
I remember this client, Sammy, I had in 2013, and I'm like, "She's the strongest one of the group." I started training six bikini competitors all at once out of my...
I didn't even have a gym at that time.
那时我什至没有健身房。
I trained them out of my sixth-floor condo in Phoenix, Arizona.
I trained them out of my sixth-floor condo in Phoenix, Arizona.
I smuggled equipment up to my sixth floor when the security guards were distracted.
I smuggled equipment up to my sixth floor when the security guards were distracted.
And, I had six pieces of equipment, and they got so strong.
And, I had six pieces of equipment, and they got so strong.
I think Sammy probably doubled her glute size in six months.
我认为萨米的臀部尺寸可能在六个月内增加了一倍。
But I'm like, every month, I only trained her twice a week, Monday, Thursday back then.
But I'm like, every month, I only trained her twice a week, Monday, Thursday back then.
And I'm like, every Thursday, her workouts suck.
我想，每个星期四，她的锻炼都很糟糕。
And I'm like, "Oh my God, she's gaining so much strength, but every Thursday workout sucks." I'm going to just give her one set to failure.
我想，“天哪，她的力量变得如此之大，但每周四的锻炼却很糟糕。”我打算让她做一组失败。
And one set to failure of like, so she'd do five or six sets on Monday, five or six sets on Thursday.
一组会失败，所以她周一会做五到六组，周四会做五到六组。
And the other girls would go, "Coach, why does she only have to do one set?" And I'd go, "You can do one set if you want.
其他女孩会问：“教练，为什么她只需要做一组？”我会说：“如果你愿意的话，你可以做一组。
I think you want to do more.
我想你想做更多。
I don't think you want to do one set."
我认为你不想做一组。”
Andrew Huberman:
安德鲁·休伯曼：
Mm-hmm.
嗯嗯。
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
Most people want to do more volume.
大多数人都想增加训练量。
But I'd say it's because she's so strong.
但我想说这是因为她太坚强了。
She gets...
她得到...
I remember I had this 106-pound kettlebell they were deadlifting, and she got-
我记得我有一个 106 磅重的壶铃，他们在硬拉，而她得到了——
Andrew Huberman:
安德鲁·休伯曼：
160-pound kettlebell?
160磅的壶铃？
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
No, 106.
不，106。
Andrew Huberman:
安德鲁·休伯曼：
106.
106.
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
But she quickly got to where she could do it 50 reps, so I had to buy a 203-pound kettlebell.
但她很快就达到了可以重复 50 次的水平，所以我不得不买一个 203 磅的壶铃。
Andrew Huberman:
安德鲁·休伯曼：
Oh my God.
天哪。
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
It looked like a cannonball because I didn't want to have a barbell and plates in my-
它看起来像炮弹，因为我不想在我的——
Andrew Huberman:
安德鲁·休伯曼：
This is on the sixth floor of an apartment?
这是在公寓的六楼？
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
Oh my God, no.
天哪，不。
Andrew Huberman:
安德鲁·休伯曼：
No wonder they didn't want you to have weights in there, like drop through the floor.
No wonder they didn't want you to have weights in there, like drop through the floor.
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
No, I know.
不，我知道。
And I look back because you still see the video on the YouTube.
And I look back because you still see the video on the YouTube.
It's hilarious because I would, the bench was against my TV stand and I had travertine tile, and I'd pick up this easy bar and set it in their laps, and they'd do hip thrusts.
这很搞笑，因为我会这样做，长凳靠着我的电视柜，我有石灰华瓷砖，我会拿起这个简单的酒吧并将其放在他们的腿上，他们会做臀部推力。
You see in some of the videos, like this red envelope, like the Netflix, back when we used to order Netflix DVDs.
你在一些视频中看到，比如这个红包，比如Netflix，以前我们订购Netflix DVD的时候。
Andrew Huberman:
安德鲁·休伯曼：
Mm-hmm.
嗯嗯。
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
That's how long ago this was.
那是多久以前的事了。
But if they were to drop the weight or their feet slid out, I would've cracked my tile.
But if they were to drop the weight or their feet slid out, I would've cracked my tile.
But anyway, I saw great results just having minimal equipment.
但无论如何，我只用最少的设备就看到了很好的结果。
But she could gain a lot of strength, but she did best with single sets.
但她可以获得很多力量，但她单组成绩最好。
And there's one study I remember on the, there was like the ACE gene, the angiotensin-
我记得有一项研究，关于 ACE 基因，血管紧张素-
Andrew Huberman:
安德鲁·休伯曼：
Oh, the angio.
哦，血管。
Mm-hmm
嗯嗯
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
...
...
converting enzyme gene.
转换酶基因。
I don't know what the hell that has to do with strength and volume, but-
我不知道这和力量和体积到底有什么关系，但是——
Andrew Huberman:
安德鲁·休伯曼：
Mm-hmm
嗯嗯
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
...
...
there were different alleles.
有不同的等位基因。
This is not my field, but different phenotypes or whatever.
这不是我的领域，而是不同的表型或其他什么。
No, phenotype?
不，表型？
Andrew Huberman:
安德鲁·休伯曼：
Mm-hmm.
嗯嗯。
Yep
是的
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
...
...
I don't know.
我不知道。
Whatever.
任何。
Andrew Huberman:
安德鲁·休伯曼：
Yep.
是的。
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
This was years ago when I read this study, but it seemed that some people do better with lower body doing single sets versus multiple sets.
这是几年前我读到这项研究时的事，但似乎有些人下半身做单组比做多组做得更好。
Andrew Huberman:
安德鲁·休伯曼：
Interesting.
有趣。
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
And that study was, I think, a lot of years ago.
我认为这项研究是很多年前的事了。
Maybe a 10, 15-year-old study.
也许是一项 10、15 岁的研究。
But there's probably a genetic element to how many sets is optimal for us.
但对于我们来说多少组最合适可能存在遗传因素。
But she saw that if I had to do three lower body workouts a week, she spun her wheels.
但她发现如果我每周必须进行三次下半身锻炼，她就会改变主意。
Could I have said, "We're going to do three, but we're going to do more sets, way less effort." But who likes stopping five reps shy of failure?
我可以说，“我们会做三组，但我们会做更多组，更少的努力。”但谁喜欢在五次失败之前停下来呢？
Andrew Huberman:
安德鲁·休伯曼：
Yeah, that's tough.
是的，这很难。
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
It's hard to do.
这很难做到。
It's hard to be like-
很难成为这样的人——
Andrew Huberman:
安德鲁·休伯曼：
It's hard to do
很难做到
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
...
...
when it's easy and you stop.
当这很容易并且你停下来的时候。
People like training, serious lifters like training close to failure.
人们喜欢训练，认真的举重运动员喜欢接近力竭的训练。
And then if someone just generally doesn't like, I know there's genetics to that, exercise enjoyment.
如果有人普遍不喜欢运动乐趣，我知道这是有遗传因素的。
You know that?
你知道吗？
Andrew Huberman:
安德鲁·休伯曼：
Is it?
是吗？
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
There's genetics of everything.
万物皆有遗传。
Andrew Huberman:
安德鲁·休伯曼：
I mean, I love training, and part of the reason I set that frequency at three times per week, I've trained four times per week from time to time, but is that I love training and I love making progress, and I don't like being in pain.
我的意思是，我喜欢训练，我将频率设置为每周三次的部分原因是，我有时每周训练四次，但我喜欢训练，喜欢进步，而且我不喜欢痛苦。
I can handle soreness, I can handle pain during the set, during the workout.
I can handle soreness, I can handle pain during the set, during the workout.
I'm talking about like headed towards injury type pain, not just feeling like you can't get up out of bed in the morning because you got a strain or something.
我说的是像受伤类型的疼痛，而不仅仅是感觉你早上不能起床，因为你拉伤或其他什么。
But I've always loved exercise.
但我一直很喜欢运动。
I never understood this concept of, I hate working out, but I always feel better afterwards.
我从来不理解这个概念，我讨厌锻炼，但锻炼后我总是感觉好多了。
People say that, and I'm always like, "I wish I could train six days per week." I don't have the time, and I just can't generate the intensity.
人们这么说，我总是说，“我希望每周能训练六天。” I don't have the time, and I just can't generate the intensity.
So you're telling me that there are genetic differences in exercise enjoyment?
所以你是说运动享受方面存在遗传差异？
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
Yeah, I remember one day I was bored, I was blogging back, like 2015.
是的，我记得有一天我很无聊，我在写博客，比如 2015 年。
I started, I was looking at everything.
我开始观察一切。
There's genetics of pain tolerance, genetics of exercise enjoyment, genetics of muscle damage, recovery.
有疼痛耐受性的遗传、运动享受的遗传、肌肉损伤和恢复的遗传。
There's obviously, look at, I remember I wrote this article for Teenation back in the day, and there were some fascinating studies back then.
显然，你看，我记得我当时为《青少年》写了这篇文章，当时有一些有趣的研究。
They took the top responders versus the non-responders, and they compared their physiology.
他们将反应最好的人和无反应的人进行比较，并比较他们的生理机能。
And this is, again, this is like 15-year-old research, maybe 20-year-old research, but it was like the top responders had better satellite cell efficiency, meaning, the satellite cells are like stem cells that lay quiescent unless they're called upon through stimulating gains.
再说一次，这就像 15 年的研究，也许是 20 年的研究，但这就像反应最好的人有更好的卫星细胞效率，这意味着，卫星细胞就像干细胞一样，除非通过刺激收益而被召唤，否则它们会处于静止状态。
Mechanical tension or whatever, some evidence that metabolic stress and muscle damage can signal them, but like- They're called upon when you hit a hard workout, and then what they end up doing is the satellite cells, they have nuclei in them, and they fuse, and there's steps to it.
机械紧张或其他什么，一些证据表明代谢压力和肌肉损伤可以向它们发出信号，但是就像-当你进行艰苦的锻炼时，它们会被召唤，然后它们最终会做的是卫星细胞，它们里面有细胞核，它们融合，并且有步骤。
I can't remember the exact steps, but they fuse to the muscle cell, and they lend their nuclei-
I can't remember the exact steps, but they fuse to the muscle cell, and they lend their nuclei-
Andrew Huberman:
安德鲁·休伯曼：
Amazing
太棒了
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
...
...
because muscles are multinucleated.
因为肌肉是多核的。
They don't just have one nuclei, they have multiple nuclei.
They don't just have one nuclei, they have multiple nuclei.
And there's this myonuclear domain theory that your muscle size is limited by the number of nuclei in it.
有一种肌核域理论认为，肌肉的大小受到其中的细胞核数量的限制。
So the top responders, say you start out with 50-- A muscle cell has, we'll just say 20 nuclei and 20 satellite cells.
因此，反应最高的人，假设你一开始有 50 个肌肉细胞，我们就说 20 个细胞核和 20 个卫星细胞。
I'm going to butcher the hell out of this.
我要把这一切都屠掉。
But anyway, after training for 12 weeks, I think the study looked at training arms two or three times a week.
But anyway, after training for 12 weeks, I think the study looked at training arms two or three times a week.
And some people, like newbies, trained arms two to three times a week and didn't even gain arm size.
And some people, like newbies, trained arms two to three times a week and didn't even gain arm size.
These are people that you look at them and you're like, "They don't even lift," or they don't know what they're doing.
当你看着这些人时，你会想，“他们甚至举不起”，或者他们不知道自己在做什么。
They just might have really poor genetics for growth.
他们的生长基因可能非常差。
But the best responders, I remember one of them doubled their strength and dramatically increased their size by maybe 20, 30, or maybe more.
But the best responders, I remember one of them doubled their strength and dramatically increased their size by maybe 20, 30, or maybe more.
I can't remember the percent increase in muscle size.
I can't remember the percent increase in muscle size.
So the non-responders start out with 20 nuclei in the muscles and 20 satellite cells, and they end with 20/20.
So the non-responders start out with 20 nuclei in the muscles and 20 satellite cells, and they end with 20/20.
Andrew Huberman:
安德鲁·休伯曼：
Mm-hmm.
嗯嗯。
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
The top responders would end with 30/30, meaning now they have 10 more nuclei, but they also somehow have 10-- The satellite cells replenish.
The top responders would end with 30/30, meaning now they have 10 more nuclei, but they also somehow have 10-- The satellite cells replenish.
Andrew Huberman:
安德鲁·休伯曼：
Amazing.
太棒了。
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
They have 10 more satellite cells, and that seems to be a big difference.
They have 10 more satellite cells, and that seems to be a big difference.
There are also mechanic growth factors, a splice variant of IGF-1, I think, and there's myogenic growth factors that have different names like MyoD.
还有机械生长因子，我认为是 IGF-1 的剪接变体，还有具有不同名称的肌源性生长因子，例如 MyoD。
People think testosterone is so important and growth hormone and all this stuff, but there's so many things that are important.
People think testosterone is so important and growth hormone and all this stuff, but there's so many things that are important.
There's so many pathways.
有很多途径。
If you study muscle physiology, I just send these studies to my friend Brad Schoenfeld and hope he reads them because I don't understand all the pathways.
如果你研究肌肉生理学，我只是将这些研究发送给我的朋友布拉德·舍恩菲尔德并希望他阅读它们，因为我不明白所有的途径。
There's so many of them.
他们有很多。
They tend to have acronyms.
它们往往有缩写词。
The JNK pathway, the REDD pathway, the FOXF, these pathways that only the muscle scientists-- But we don't know.
JNK 途径、REDD 途径、FOXF，这些途径只有肌肉科学家——但我们不知道。
We don't have a grip on this.
我们对此没有把握。
But there's genetics to every aspect of it.
但它的各个方面都有遗传因素。
There's genetics to your anatomy, your muscle bellies, how you're going to look.
There's genetics to your anatomy, your muscle bellies, how you're going to look.
There's genetics to how you're going to respond.
你的反应方式是由基因决定的。
There's genetics of everything.
万物皆有遗传。
And so what you've tapped into is how you can keep the goal the goal.
And so what you've tapped into is how you can keep the goal the goal.
Keep lifting weights to where you enjoy it and don't make it something that feels like a chore or something you dread.
继续举重到你喜欢的地方，不要让它变成一件苦差事或你害怕的事情。
And that doesn't get talked about enough in this whole concept of long-term hypertrophy.
在长期肥大的整个概念中，这一点还没有得到足够的讨论。
Long-term gains has a lot to do with remaining injury, not having these crushing injuries, not being in pain all the time.
Long-term gains has a lot to do with remaining injury, not having these crushing injuries, not being in pain all the time.
And we talked about this yesterday.
我们昨天讨论过这个。
I've never heard anyone discuss this, but I think it affects your NEAT, your non-exercise activity thermogenesis, where you don't move around as much.
我从来没有听过有人讨论过这个问题，但我认为它会影响你的 NEAT，即你的非运动活动生热作用，即你不会四处走动。
Andrew Huberman:
安德鲁·休伯曼：
If you're injured.
如果你受伤了。
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
If you have nagging pain.
如果你有持续的疼痛。
My knees hurt right now.
我的膝盖现在很痛。
I can't do squats right now.
我现在做不了深蹲。
I love training quads hard, but I can't.
我喜欢努力训练股四头肌，但我做不到。
Andrew Huberman:
安德鲁·休伯曼：
Or just run up the stairs.
或者只是跑上楼梯。
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
Yeah, run up the-- Yeah.
是的，跑起来——是的。
But right now, I have some knee pain right now as I'm sitting here.
但现在，当我坐在这里时，我的膝盖有些疼痛。
So if I think of standing up, I'm like, "Eh, maybe I'll just chill." I'm not going to get up.
所以如果我想站起来，我会想，“呃，也许我会冷静一下。”我不打算起来。
If you have low back pain, you don't want to pick something up off the ground.
如果您有腰痛，您就不会想从地上捡起东西。
Andrew Huberman:
安德鲁·休伯曼：
Well, this matches the data that was published in "Science," I think about a year or so ago, which was shocking to the world that our metabolism doesn't really change much over our lifespan.
嗯，这与大约一年前发表在《科学》上的数据相符，这令世界震惊，我们的新陈代谢在我们的一生中并没有真正改变太多。
What happens is people move around a lot less.
发生的情况是人们的活动量大大减少。
Less NEAT, non-exercise induced thermogenesis.
较少的 NEAT、非运动诱导的生热作用。
And I totally agree, and I'd not heard this idea before until yesterday when you said that when we have a nagging pain or injury, we just move a lot less.
我完全同意，直到昨天我才听说过这个想法，当你说当我们有持续的疼痛或受伤时，我们就会减少运动量。
And when we move a lot less, we burn less calories.
当我们减少运动量时，我们燃烧的卡路里就会减少。
And then there's a feedback where we tend to feel more lethargic when we move less as opposed to more.
然后有一个反馈，当我们运动得少而不是运动得多时，我们往往会感到更昏昏欲睡。
One of the perhaps most valuable things that I've ever learned in my work life, my workout life, and just life I try and apply this everywhere.
也许是我在工作生活、锻炼生活和生活中学到的最有价值的东西之一，我尝试将其应用到任何地方。
And I haven't always been successful in doing this.
我在这方面并不总是成功。
When I was a graduate student at Berkeley, there was a professor there.
当我在伯克利读研究生时，那里有一位教授。
His name is Bob Knight.
他的名字叫鲍勃·奈特。
He's a neurologist, so he's a clinician and a very good one, and also a researcher.
他是一名神经科医生，所以他是一名非常优秀的临床医生，同时也是一名研究员。
And I remember asking him at the beginning of graduate school, I don't know why I had the nerve to do this, but I caught him outside of the building and I said, "What's a piece of advice to being really good at this whole research science thing?" In addition to reading papers and learning the field and collecting data, and I was driven, obviously.
我记得在读研究生的时候问过他，我不知道为什么我有勇气这样做，但我在大楼外面遇见了他，我说：“对于真正擅长整个研究科学研究，有什么建议吗？”除了阅读论文、学习该领域和收集数据之外，我显然还有动力。
But I wanted to know how he was able to do as many things as he did, be a clinician, run a lab, and he seemed like a pretty chill guy, which it turns out he was.
但我想知道他是如何能够做这么多事情的，成为一名临床医生，经营一个实验室，他看起来是一个非常冷静的人，事实证明他确实如此。
And I'll never forget what he said.
我永远不会忘记他说的话。
He said, "Figure out what you can do consistently each week, and don't do any more except under conditions of emergency, like a deadline or-- Just figure it out." He said, for him, it was something like eight to nine hours a day of real work.
他说，“找出你每周可以坚持做的事情，除了紧急情况下不要再做，比如截止日期或者——就弄清楚吧。”他说，对他来说，每天的实际工作时间大约是八到九个小时。
This was before smartphones-
这是在智能手机出现之前——
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
Uh-huh
嗯嗯
Andrew Huberman:
安德鲁·休伯曼：
...
...
when he would actually go in and do work.
当他真正进去工作的时候。
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
Yep.
是的。
Go to work.
上班。
Yeah.
是的。
Andrew Huberman:
安德鲁·休伯曼：
He didn't have to compete with phone-
他不必与电话竞争——
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
Yeah
是啊
Andrew Huberman:
安德鲁·休伯曼：
...
...
for attention.
引起注意。
And he said, for him, it was also on the weekends.
他说，对他来说，也是在周末。
He said that he liked, I'll never forget, he said he liked mindless recreation that was not destructive.
他说他喜欢，我永远不会忘记，他说他喜欢没有破坏性的无意识的娱乐。
So not drinking a lot, not partying a lot, not staying out too late.
所以不要喝酒，不要参加太多聚会，不要在外面待得太晚。
But for him, it was fishing, hanging out with his family, and I think he was into exercising as well.
但对他来说，就是钓鱼、和家人一起出去玩，我认为他也喜欢锻炼。
So I was like, "Oh, that's pretty clever." So I figured out how much I could work per day across each week and still continue to do that output.
所以我想，“哦，这真是太聪明了。”因此，我计算出每周每天可以工作多少，并且仍然继续完成该输出。
But he said something else that was really key that maybe we can kind of transport onto the exercise piece, because you can probably sense where this is going, is he said, "And every five years, update that number." And I was like, "Really?" He's like, "Yeah, every five years." He said, "You're in your 20s now." Back then I was in my 20s.
但他还说了一些非常关键的话，也许我们可以将其转移到练习部分，因为你可能可以感觉到它的发展方向，他说，“每五年更新一次这个数字。”我当时想，“真的吗？”他说：“是的，每五年一次。”他说：“你现在20多岁了。”那时我20多岁。
He said, "You could probably work 15 hours a day," which I probably did.
他说，“你可能每天工作 15 个小时”，我大概也这么做了。
At that time, I was a little maniacal.
那时的我，有点疯狂。
I probably worked 15 hours a day, five or six days a week.
我大概每天工作 15 个小时，每周工作五六天。
In graduate school, that number actually went up, but then I noticed I started getting sick a bit when I was a postdoc, so I had to throttle back.
在研究生院，这个数字实际上有所上升，但后来我注意到当我是博士后时我开始有点生病，所以我不得不节流。
Right?
正确的？
And so I wonder if we could kind of transport that onto the exercise thing, which is because we've got people listening now that are probably in their teens, 20s, 30s, 40s, 50s, 60s, men and women, different goals, sort of like what can I do every week for the next five years, assuming you don't get injured, no major life crisis?
所以我想知道我们是否可以将其转移到锻炼上，因为我们现在已经有人在听，他们可能是十几岁、20多岁、30多岁、40多岁、50多岁、60多岁，男人和女人，不同的目标，有点像未来五年我每周可以做什么，假设你没有受伤，没有重大的生活危机？
I feel like that's kind of the way I approach this, and it turns out for me, it's just been three days a week of resistance training, two or three days a week of cardio, one full day off, and likewise with my work.
我觉得这就是我处理这个问题的方式，结果对我来说，每周只有三天的阻力训练，每周两到三天的有氧运动，一整天的休息，我的工作也是如此。
I adjust every five years or so.
我每五年左右调整一次。
And I'm wondering what your thoughts on...
我想知道你的想法是什么......
I take no credit for this.
我对此不抱任何功劳。
This is all Bob Knight, MD, PhD.
这就是鲍勃·奈特（Bob Knight）医学博士、哲学博士。
But I thought, wow, this simple thing is such a gem for me because back then I thought I just need to work as much as possible, but he understood eventually you'll hit a wall.
但我想，哇，这个简单的事情对我来说是如此珍贵，因为当时我认为我只需要尽可能多地工作，但他明白最终你会碰壁。
You need to update these schedules.
您需要更新这些时间表。
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
So I think there's so much truth to this, and not just with working out, but even nowadays, if you're an entrepreneur on social media, you feel guilty the rest of your life because you could always be doing more.
所以我认为这有很多道理，不仅是在锻炼方面，而且即使在今天，如果你是社交媒体上的企业家，你也会在余生中感到内疚，因为你总是可以做得更多。
But it's like, what's sustainable?
但这就像，什么是可持续的？
Now we can work, especially you, how many comments you must get, how many DMs you must get, how many emails, how many opportunities there are.
Now we can work, especially you, how many comments you must get, how many DMs you must get, how many emails, how many opportunities there are.
I realize for me with my career, I'm like, if I lift weights, if I train clients for a few hours, if I read research at night for a couple hours and make a social media post, that's a busy day.
我意识到，对于我的职业生涯来说，如果我举重，如果我训练客户几个小时，如果我晚上花几个小时阅读研究报告并在社交媒体上发帖，那就是忙碌的一天。
Andrew Huberman:
安德鲁·休伯曼：
Mm-hmm.
嗯嗯。
Yeah.
是的。
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
And then respond to the comments and stuff.
然后回复评论之类的。
I did good, and we need to pat ourselves on the back.
我做得很好，我们需要拍拍自己的背。
That's hard to sustain day in, day out, week out, because you can take on too much and then you fizzle.
日复一日、一周复一日地维持下去是很困难的，因为你可能会承担太多，然后就会失败。
What's realistic?
什么是现实的？
What's realistic?
什么是现实的？
And I've had to learn, quit taking on too much.
我必须学习，不要承担太多。
And quit feeling guilty that that's a lot.
不要因为太多而感到内疚。
You do this consistently, you have something sustainable.
你坚持这样做，你就会得到可持续的东西。
Andrew Huberman:
安德鲁·休伯曼：
I'd like to take a quick break and acknowledge one of our sponsors, Function.
我想稍微休息一下并感谢我们的赞助商之一 Function。
Last year, I became a Function member after searching for the most comprehensive approach to lab testing.
去年，在寻找最全面的实验室测试方法后，我成为了 Function 成员。
Function provides over 100 advanced lab tests that give you a key snapshot of your entire bodily health.
Function 提供 100 多项高级实验室测试，为您提供整个身体健康状况的关键快照。
This snapshot offers you with insights on your heart health, hormone health, immune functioning, nutrient levels, and much more.
此快照为您提供有关心脏健康、激素健康、免疫功能、营养水平等方面的见解。
They've also recently added tests for toxins, such as BPA exposure from harmful plastics, and tests for PFAS, or forever chemicals.
他们最近还增加了毒素测试，例如有害塑料中的 BPA 暴露，以及 PFAS 或永久化学物质的测试。
Function not only provides testing of over 100 biomarkers key to your physical and mental health, but it also analyzes these results and provides insights from top doctors who are expert in the relevant areas.
Function 不仅提供对您的身心健康至关重要的 100 多种生物标记物的测试，而且还分析这些结果并提供相关领域专家的顶级医生的见解。
For example, in one of my first tests with Function, I learned that I had elevated levels of mercury in my blood.
例如，在我第一次使用 Function 进行测试时，我发现我的血液中汞含量升高。
Function not only helped me detect that but offered insights into how best to reduce my mercury levels, which included limiting my tuna consumption, I'd been eating a lot of tuna, while also making an effort to eat more leafy greens and supplementing with NAC, N-acetylcysteine, both of which can support glutathione production and detoxification.
功能不仅帮助我发现了这一点，还提供了如何最好地降低汞含量的见解，其中包括限制我的金枪鱼消费，我一直在吃大量金枪鱼，同时还努力多吃绿叶蔬菜并补充 NAC、N-乙酰半胱氨酸，这两者都可以支持谷胱甘肽的产生和解毒。
And I should say, by taking a second Function test, that approach worked.
我应该说，通过进行第二次功能测试，这种方法奏效了。
Comprehensive blood testing is vitally important.
全面的血液检测至关重要。
There's so many things related to your mental and physical health that can only be detected in a blood test.
有很多与您的心理和身体健康相关的事情只能通过血液检查来检测。
The problem is blood testing has always been very expensive and complicated.
问题是血液检测一直非常昂贵且复杂。
In contrast, I've been super impressed by Function's simplicity and at the level of cost.
相比之下，Function 的简单性和成本水平给我留下了深刻的印象。
It is very affordable.
这是非常实惠的。
As a consequence, I decided to join their scientific advisory board, and I'm thrilled that they're sponsoring the podcast.
因此，我决定加入他们的科学顾问委员会，我很高兴他们赞助了这个播客。
If you'd like to try Function, you can go to functionhealth.com/huberman.
如果您想尝试 Function，可以访问 functionhealth.com/huberman。
Function currently has a wait list of over 250,000 people, but they're offering early access to Huberman podcast listeners.
Function 目前有超过 250,000 人的等待名单，但他们正在为 Huberman 播客听众提供早期访问服务。
Again, that's functionhealth.com/huberman to get early access to Function.
同样，可以通过 functionhealth.com/huberman 提前访问 Function。
So along those lines, let's talk about glutes.
因此，沿着这些思路，我们来谈谈臀肌。
When I was growing up, glutes weren't a thing.
当我长大的时候，臀肌并不是什么东西。
People still had them, but it wasn't a thing that was emphasized in the media.
人们仍然拥有它们，但这并不是媒体强调的事情。
There weren't songs about them.
没有关于他们的歌曲。
It wasn't something that people selectively trained for.
这不是人们有选择地训练的东西。
Nowadays, you hear glutes are the new biceps, et cetera.
如今，你听说臀肌是新的二头肌，等等。
Setting aside different preferences about glutes, moderate glutes, or no glutes, everybody has glutes.
抛开对臀肌、中等臀肌或无臀肌的不同偏好，每个人都有臀肌。
Could you describe for us what are the major functions of the glute and why it's useful to build strength and, in some cases, hypertrophy for the glutes, for men and for women?
您能为我们描述一下臀肌的主要功能是什么以及为什么它对于增强力量以及在某些情况下对男性和女性的臀肌肥大有用吗？
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
The glutes do three main things, hip extension, hip abduction, hip external rotation.
臀肌主要做三件事：髋部伸展、髋部外展、髋部外旋。
They also do posterior pelvic tilt, which is like hip extension, but I'll explain all three roles.
他们还进行骨盆后倾斜，就像髋部伸展一样，但我将解释所有三个角色。
If you're sprinting, your leg is out in front of you, you power it down, your foot touches down, and you accelerate forward.
如果你正在冲刺，你的腿会伸出你的面前，你会降低它的力量，你的脚会着地，然后你会加速前进。
That's hip extension.
这就是髋部伸展。
Front to back, the thigh is up, it's moving downwards.
从前到后，大腿向上，向下移动。
Most people are aware of hip extension.
大多数人都知道髋部伸展。
It also does hip external rotation, which means think of a baseball player about ready to swing a bat.
它还可以进行髋部外旋，这意味着想象一下棒球运动员准备挥动球棒。
They're going to rotate, and the hip rotates laterally, so it twists the body laterally.
它们将旋转，髋部会横向旋转，因此它会横向扭转身体。
And then abduction is simply raising your leg out to the side like you're doing a jumping jack.
然后外展就是将你的腿向一侧抬起，就像你在做开合跳一样。
When you're bent over, though, you can also do hip abduction.
不过，当你弯腰时，你也可以进行髋部外展。
That's like doing the seated hip abduction machine.
这就像坐式臀部外展机一样。
Andrew Huberman:
安德鲁·休伯曼：
I think most people are probably not familiar with abduction and adduction.
我想大多数人可能对外展和内收并不熟悉。
Could you explain abduction and adduction?
你能解释一下绑架和内收吗？
I'm thinking about the exercise in the gym where people are seated, and it looks kind of like a recliner chair or a standard chair, and then there are these pads that either are on the outside of the knees or on the insides of the knees, and you're either squeezing in against resistance or you're pushing out against resistance.
我正在考虑在健身房里人们坐着的锻炼，它看起来有点像躺椅或标准椅子，然后有这些垫子，要么在膝盖外侧，要么在膝盖内侧，你要么在阻力下挤压，要么在阻力下推出。
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
Yep.
是的。
So the squeezing in, you're adducting.
所以挤压，你正在加合。
Those are your inner thigh muscles, and you can think of adduction as adding to the body.
这些是大腿内侧的肌肉，您可以将内收视为对身体的补充。
Whereas abducting, you think of the word taking away from the body.
当谈到绑架时，你会想到“从身体上夺走”这个词。
That's where you spread your legs outwards against resistance.
这就是你向外张开双腿以抵抗阻力的地方。
So When you're upright or leaning forward, then you involve the gluteus maximus more and a little bit less of the gluteus medius, or it might be the posterior fibers of the gluteus medius.
所以当你直立或前倾时，你会更多地涉及臀大肌，而较少涉及臀中肌，或者可能是臀中肌的后纤维。
Not to get too complicated, but basically, the gluteus maximus mainly, I would say, does hip extensions by far the most popular.
不要太复杂，但基本上，我想说的是，臀大肌主要是迄今为止最受欢迎的髋部伸展运动。
And then hip external rotation is more in sports.
然后髋部外旋更多的是在运动中。
We don't have a lot of exercises that involve hip external rotation.
我们没有很多涉及髋部外旋的练习。
There's a couple of good ones, but they're not very common.
有一些不错的，但并不常见。
And then hip abduction, especially transverse plane hip abduction or the horizontal plane hip abduction, like the seated hip abduction machine, is effective too.
然后髋部外展，特别是横向平面髋部外展或水平面髋部外展，如坐式髋部外展机，也很有效。
So it's a very versatile muscle.
所以它是一块用途非常广泛的肌肉。
You don't even have to focus on pelvic tilt.
您甚至不必关注骨盆倾斜。
That's a more advanced concept.
这是一个更先进的概念。
Same with transverse plane hip abduction.
与横向平面髋外展相同。
Mainly, if you just know that the glutes pull the leg backwards as in sprinting, or if you're in a deep squat or lunge and you stand up, that's hip extension.
主要是，如果你只知道臀肌在短跑时将腿向后拉，或者你在深蹲或弓步时站起来，那就是髋部伸展。
It also raises the leg out to the side and also rotates the body outward, not inward, outward.
它还将腿向侧面抬起，并使身体向外旋转，而不是向内旋转。
And those are the roles of the glutes.
这些就是臀肌的作用。
And then how you create a proper program design is an interesting topic because most people in the past, they've only focused on hip extension.
然后如何创建适当的程序设计是一个有趣的话题，因为过去大多数人只关注髋部伸展。
In the past, it was always just-
过去，总是只是——
Andrew Huberman:
安德鲁·休伯曼：
Squat or deadlift
深蹲或硬拉
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
...
...
squat or deadlift, or lunge.
深蹲或硬拉，或弓步。
Back in our era, it was squat, deadlift, lunge.
回到我们那个时代，就是深蹲、硬拉、弓步。
That's all people did.
这就是人们所做的一切。
Those are vertical hip extension exercises.
这些是垂直髋部伸展练习。
Andrew Huberman:
安德鲁·休伯曼：
Mm-hmm.
嗯嗯。
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
And they're very, very effective.
而且它们非常非常有效。
The thing is they also grow the legs very well.
问题是他们的腿也长得很好。
So if you're a male and you want to grow the legs, yes, have at it.
所以，如果你是男性并且你想长腿，是的，那就努力吧。
What if you're a woman that doesn't want a lot of leg growth, or you're just trying to maximize your recoverable volume?
如果您是一位不希望腿部大量生长的女性，或者您只是想最大限度地提高可恢复体积，该怎么办？
I've noticed a very important phenomenon happen throughout my career being the glute guy.
我注意到在我的职业生涯中发生了一个非常重要的现象，那就是“臀大肌”。
In the '90s, you remember it.
90年代，你还记得。
In the '90s, it was people just did squats, lunges, deadlifts.
20世纪90年代，人们只是做深蹲、弓步、硬拉。
That's how you developed your glutes.
这就是你发展臀肌的方式。
And then I come along, and earlier I mentioned these strength coaches that were doing glute activation, and the glute activation wasn't squats, deadlifts, lunges.
然后我来了，之前我提到过这些力量教练正在做臀肌激活，而臀肌激活不是深蹲、硬拉、弓步。
We were doing glute bridges on the ground.
我们在地面上做臀桥。
We were doing fire hydrants.
我们当时正在做消防栓。
We were throwing bands around doing lateral band walks.
我们把乐队扔来扔去，进行横向乐队行走。
What we were doing was using the glutes from different vectors.
我们正在做的是使用来自不同载体的臀肌。
So instead of just going up and down in the sagittal plane, like what we've always done, we were doing lateral and rotational stuff and also working the glutes from front to back.
因此，我们不再像以前那样只在矢状面上上下移动，而是进行横向和旋转动作，并从前到后锻炼臀肌。
So I started this new terminology because we always had the planar terminology, which was sagittal plane, frontal plane, transverse plane, and I said, "Think of vectors instead." You have axial loading, which is your vertical squats, deadlifts, lunges, step-ups, split squats, good mornings, et cetera.
所以我开始使用这个新术语，因为我们总是有平面术语，即矢状面、额状面、横向面，我说，“想想向量。”你有轴向负荷，即垂直深蹲、硬拉、弓步、踏步、分腿深蹲、早安等等。
Then you have your anteroposterior loading.
然后你就有了前后负荷。
That's front to back.
这是从前到后。
If you're doing a back extension, a horizontal back extension, if you're doing a glute bridge, you're loaded from the front, pushing front to back on the body.
如果你正在做背部伸展，水平背部伸展，如果你正在做臀桥，你会从前面承受负荷，从前到后推动身体。
So that's anteroposterior vector.
这就是前后向量。
And then you have your lateral vector, left to right, and then you have your rotational vector, which is rotational force.
然后你有你的横向矢量，从左到右，然后你有你的旋转矢量，这是旋转力。
I created this, what I called rule of thirds, and I just said, "This is a way to maximize your recoverable volume." A third of your exercise selection should be vertical in nature.
我创造了这个，我称之为三分法，我只是说，“这是最大化可恢复体积的一种方法。”你选择的练习有三分之一应该是垂直的。
Those are the hardest to recover from.
这些是最难恢复的。
They also build your legs.
它们还能塑造你的双腿。
They're probably the most efficient exercise because they work so much muscle mass.
它们可能是最有效的运动，因为它们可以锻炼大量的肌肉。
These are your variations of squats, deadlifts, lunges, split squats, step-ups, good mornings.
这些是深蹲、硬拉、弓步、分腿深蹲、踏步的变体，早上好。
Then you have your horizontal movements.
然后你就可以进行水平运动。
These don't beat you up as much.
这些不会让你感到那么沮丧。
They don't work you as much in the stretch position.
它们在伸展位置上对你的作用不大。
They work you in a squeeze position.
他们让你处于挤压位置。
These are your variations of hip thrust, glute bridges, back extensions, reverse hypers, 45-degree hypers, and to an extent, cable kickbacks.
这些是髋部推力、臀桥、背部伸展、反向超级、45 度超级以及一定程度上的绳索反冲的变体。
They don't beat you up as much.
他们不会那么打你。
And then the remaining third can be lateral rotary.
然后剩下的三分之一可以横向旋转。
These don't beat you up at all.
这些根本不会打败你。
They're your hip abduction movements, from a cable column, putting the ankle strap on, or using ankle weights, or putting a band on.
它们是你的髋部外展动作，从缆绳柱、戴上脚踝带、或使用脚踝负重或戴上带子。
But these are basically what we did yesterday, that glute medius exercise at the end.
但这些基本上就是我们昨天所做的，最后的臀中肌练习。
They're lateral.
它们是横向的。
They build the glute medius and minimus and also the upper subdivision of the glute max.
它们构建臀中肌和臀小肌，以及臀大肌的上部细分。
But they don't beat you up that much.
但他们不会打你那么多。
They're not so hard to recover from.
它们并不难恢复。
So that's where I said you can do, with that movement pattern checklist we said earlier, where you pick one squat lunge, one hinge pull, one thrust bridge, and one abduction movement.
这就是我说的你可以做的地方，通过我们之前说过的动作模式清单，你可以选择一种深蹲弓步、一种铰链拉动、一种推力桥和一种外展动作。
You could do three sets of each of those.
你可以每组做三组。
That's 12 sets.
也就是12组。
You do that three times a week.
你每周这样做三次。
That's 36 sets per week.
也就是每周 36 组。
People would say that's overkill.
人们会说这太过分了。
But I was learning from the strength coaches back then, and we were doing similar workouts to that three times a week.
但当时我正在向力量教练学习，我们每周进行三次类似的训练。
All the popular strength coaches, they would do a knee-dominant movement and a hip-dominant movement, meaning a squat lunge variation, and then a hinge variation, and the people could recover from it.
所有流行的力量教练，他们都会做膝盖主导的动作和臀部主导的动作，这意味着深蹲弓步变式，然后是铰链变式，人们可以从中恢复。
I knew that the athletes could do that three times a week.
我知道运动员每周可以做三次。
They're recovering.
他们正在康复。
I'm like, "If the athletes can recover from it, then if you add in a thrust bridge movement and an abduction movement, it's not going to be too much more." Especially because we were doing abduction and bridging movements in the warm-up.
我想，“如果运动员能够从中恢复，那么如果加上推力桥动作和外展动作，就不会太多了。”特别是因为我们在热身时做了外展和桥接动作。
So kind of how I became popular, I invented the hip thrust.
就这样我变得流行起来，我发明了臀部推力。
I remember just going, "These movements are awesome.
我记得我当时就说：“这些动作太棒了。
Why don't we load them up?
我们为什么不加载它们呢？
Why don't we make them harder?
我们为什么不让它们变得更难呢？
Why are we doing them as glute activation in the warm-up?
为什么我们在热身时将它们作为臀肌激活来进行？
Why don't we do them as a resistance exercise?" I'm like, "These guys are brilliant.
我们为什么不把它们作为抵抗练习呢？”我想，“这些家伙太棒了。
They're using bands and body weight stuff.
他们使用带子和体重的东西。
But why are we doing wimpy movements?
但为什么我们的动作却如此无力呢？
Why don't we push the envelope on these?" Because I don't like doing high reps.
我们为什么不挑战一下这些极限呢？”因为我不喜欢做高次数。
You don't either.
你也不知道。
We hate high reps.
我们讨厌高代表。
I want to do low reps.
我想做低次数。
I don't want to do 20 reps.
我不想做20次。
So suddenly, how can I load up that bridge pattern?
突然间，我怎样才能加载那个桥接模式呢？
And that's how I came up with hip thrusts.
这就是我想出髋部推力的方法。
And then I'm like, "How can I load up some of these abduction movements?" And I came up with more movements to load up abduction.
然后我想，“我怎样才能加载一些绑架动作？”我想出了更多的动作来加载绑架。
So then I said the rule of thirds.
那么我就说三分法则。
A third of your movements should be lateral rotary, a third horizontal, a third vertical.
你的动作三分之一应该是横向旋转，三分之一是水平，三分之一是垂直。
You can recover from it.
你可以从中恢复。
But you're also, people will say that's 36 sets for the glute max.
但人们也会说 36 组可以锻炼臀肌最大强度。
No, 12 of those sets are more for the glute medius and minimus, which are different muscles.
不，其中 12 组更多的是针对臀中肌和臀小肌，它们是不同的肌肉。
They're different muscles than the glute max.
它们是与臀大肌不同的肌肉。
So it's really 24 sets for the glute max.
所以对于臀大肌来说，实际上是 24 组。
There's some overlap there.
那里有一些重叠。
But the point is, I've learned that people can recover from this system, and I learned a lot.
但重点是，我了解到人们可以从这个系统中恢复，我学到了很多。
I have to credit these strength coaches back in the day for helping me come up with those ideas.
我必须感谢这些力量教练当年帮助我想出这些想法。
And then I transitioned that into the bodybuilding world, where people attacked me and said, "There's no way you can recover from it." And I'm going, "Trust me, they can recover." But the women listen because they're like, "I want to train my glutes.
然后我将其转移到健美世界，人们攻击我并说：“你无法从中恢复。”我会说，“相信我，他们可以康复。”但女人们会听，因为她们会说，“我想训练我的臀肌。
I want to build my glutes more so than these men are telling me, train five days a week, train upper body four days, and legs once.
我比这些人告诉我的更想锻炼我的臀肌，每周训练五天，四天训练上半身，训练一次腿部。
I want to listen to this guy and train." It makes sense, because I would always say back then, someone said, "You need to put an inch around your glutes in the next month.
我想听听这个人的意见并进行训练。”这是有道理的，因为当时我总是会说，有人说，“你需要在下个月把你的臀肌增加一英寸。
I'll pay you a million dollars to put an inch around your glutes in two months," or whatever.
我将付给你一百万美元，让你在两个月内让你的臀围增加一英寸，”或者其他什么。
Are you going to train glutes once a week?
你打算每周训练一次臀肌吗？
No. You're going to train them three times a week.
不，你每周要训练他们三次。
Same with arms.
手臂也一样。
Andrew Huberman:
安德鲁·休伯曼：
Or at least twice a week.
或者每周至少两次。
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
Yeah.
是的。
If I said, "Andrew, I'll give you a million dollars if you put an inch around your arms in the next two months," are you going to train them once a week?
如果我说，“安德鲁，如果你在接下来的两个月里把手臂围宽一英寸，我就给你一百万美元”，你会每周训练他们一次吗？
No. You'll probably train them every other day.
不会。您可能会每隔一天训练一次。
And you'll realize the sweet spot where you can still recover from it.
你会意识到你仍然可以从中恢复的最佳点。
So the people listening, really what they listened to was they saw my before and after transformations back then.
所以听的人，他们真正听到的是他们看到了我当时的转变前后。
Andrew Huberman:
安德鲁·休伯曼：
Yeah.
是的。
The before and afters on your social media are super impressive.
你的社交媒体上的前后对比令人印象深刻。
Clearly, people get incredible results.
显然，人们得到了令人难以置信的结果。
I want to make sure I ask a few questions that I'm guessing are on people's minds now that everyone's thinking about glutes.
我想确保我问了一些我猜大家都在思考的问题，因为每个人都在思考臀肌。
Let's say a woman or man comes to you and says, "Hey, I want more lower glute max." The area where the glutes meet the hamstring.
假设一个女人或男人来找你说：“嘿，我想要更多的下臀大肌。”臀肌与腿筋相遇的区域。
What is the movement that you prescribe?
你规定的运动是什么？
Let's make it extreme.
让我们把它变得极端。
Let's say they were only going to do one or two movements for their glutes, and that's where they wanted more growth.
假设他们只想对臀部进行一到两次动作，而这正是他们想要更多增长的地方。
What movements would you give them?
你会给他们什么动作？
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
I think the reverse lunge is the best for the lower glute max.
我认为反向弓箭步对于较低的臀大肌来说是最好的。
But it's almost too good.
但这几乎太好了。
So if you're going to train it three times a week, I would say don't do reverse.
因此，如果你打算每周训练三次，我会建议不要反向训练。
It's too good.
太好了。
Andrew Huberman:
安德鲁·休伯曼：
Okay, so once or twice a week.
好的，每周一次或两次。
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
Yeah.
是的。
Andrew Huberman:
安德鲁·休伯曼：
Okay.
好的。
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
So if you're just going to train glutes once a week, reverse lunge is your go-to movement.
因此，如果您每周只训练一次臀肌，那么反向弓步就是您的首选动作。
We don't have a lot of research on what should you do, a deficit?
我们没有太多研究来了解你应该做什么，赤字？
Should you do Smith machine?
你应该做史密斯机吗？
Should you do dumbbell?
应该做哑铃吗？
But they're all going to be effective.
但它们都会有效。
Deficit means stand on a box to get a little more range of motion.
赤字意味着站在盒子上以获得更多的运动范围。
Andrew Huberman:
安德鲁·休伯曼：
Mm-hmm.
嗯嗯。
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
But I like step-ups because they don't tend to get you as sore.
但我喜欢上台阶，因为它们不会让你感到酸痛。
So if you're training three times a week, you could do step-ups probably all three times.
因此，如果您每周训练三次，那么您可能可以进行三次进阶训练。
Andrew Huberman:
安德鲁·休伯曼：
So holding dumbbells and stepping up onto a box.
于是拿着哑铃，走上箱子。
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
But we used to do high step-ups, where you're more upright, foot is up higher.
但我们过去常常做高台阶，你更直立，脚就抬得更高。
That's going to work more quads.
这将让更多的四边形发挥作用。
I think the most glute-dominant way to step up is to lean and just go to a thigh parallel position.
我认为最受臀肌支配的提升方式是倾斜并达到与大腿平行的位置。
Andrew Huberman:
安德鲁·休伯曼：
Mm-hmm.
嗯嗯。
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
Meaning the thigh is parallel to the ground.
意思是大腿与地面平行。
So you reach back.
所以你回来了。
I think that's the most glute-dominant way to do them.
我认为这是最能锻炼臀肌的方法。
Andrew Huberman:
安德鲁·休伯曼：
So stepping back off the box so that the thigh that's still up on the box is parallel to the floor.
因此，从箱子上退后一步，使仍在箱子上的大腿与地板平行。
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
Yep.
是的。
And you lean, you reach back, control it all the way down, tap the foot down, then come up.
然后你倾斜，向后伸手，控制它一直向下，用脚轻拍，然后抬起来。
But you also have to remember, if you train glutes Monday, Wednesday, Friday, if you do train glutes three times a week, you have an extra day for recovery on the Friday.
但你也必须记住，如果你周一、周三、周五训练臀肌，如果你每周训练臀肌三次，周五你就有额外的一天恢复时间。
Andrew Huberman:
安德鲁·休伯曼：
Mm-hmm.
嗯嗯。
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
So that's where I could say, do two sets of reverse lunges or walking lunges on the Friday because you have an extra day to recover.
所以我可以说，在周五做两组反向弓步或步行弓步，因为你有额外的一天来恢复。
Andrew Huberman:
安德鲁·休伯曼：
Mm-hmm.
嗯嗯。
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
A lot of times when I'm training my clients, they'll go, "Coach, what else should I do?" "Nothing.
很多时候，当我训练我的客户时，他们会问：“教练，我还应该做什么？” “没什么。
You're done.
你完成了。
You did good.
你做得很好。
You got to train in two days." It's a different art to training glutes three times a week.
两天后你就得训练了。”这与每周训练三次臀肌是一门不同的艺术。
Think if you had to train pecs three times a week or biceps three times a week.
想想你是否必须每周训练胸肌三次或二头肌每周训练三次。
You wouldn't do these marathon workouts.
你不会做这些马拉松训练。
You'd know, "I've got to have a good session in two days.
你会知道，“两天后我必须进行一场精彩的训练。
I can't do too much." This system works well, but it can be overdone.
我不能做太多事情。”这个系统运作良好，但也可能做得过头了。
It needs to be individualized and tinkered with so that you can keep coming back and being recovered.
它需要个性化和修改，以便您能够不断回来并康复。
For the lower glute max, I'd say best movement is probably reverse lunge, but it can be too good.
对于较低的臀大肌，我认为最好的运动可能是反向弓步，但它可能太好了。
It can make you too sore.
它会让你太痛。
Sometimes it makes people's adductors, adductor magnus super sore, and then two days later, you have a crummy workout.
有时它会让人们的内收肌、大收肌超级疼痛，然后两天后，你的锻炼效果就会很糟糕。
If that's the case, don't do reverse lunges.
如果是这种情况，请不要做反向弓步。
Do step-ups instead.
改为做台阶动作。
Squats, and RDLs, and leg press fit in.
深蹲、RDL 和腿举都适合。
It's a single-leg leg press, especially glute-dominant with your foot higher up on the platform, work good for that category as well.
这是一种单腿压腿动作，尤其是臀肌主导的动作，脚在平台上的位置较高，也适合该类别。
Andrew Huberman:
安德鲁·休伯曼：
Mm-hmm.
嗯嗯。
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
For the upper gluteus maximus, we need more research because I've thought probably hip thrusts are probably the best for that according to EMG, electromyography.
对于上臀大肌，我们需要更多的研究，因为根据肌电图、肌电图，我认为髋部推力可能是最好的选择。
But EMG doesn't perfectly predict growth.
但肌电图并不能完美预测生长。
What I like about hip thrusts is that you can do a lot more volume.
我喜欢髋部推力的一点是你可以做更多的量。
Lately, I've been just prioritizing hip thrusts.
最近，我一直优先考虑臀部推力。
I do nine sets every third day, and I think that's overkill.
我每三天做九组，我认为这太过分了。
But I do different types, and I can recover from it.
但我做不同的类型，我可以从中恢复。
I don't even get sore from it.
我什至不因此感到疼痛。
It's crazy.
太疯狂了。
You can do so much volume.
你可以做这么多的量。
But hip thrusts, I think theoretically, people feel it more in the upper glute max.
但我认为从理论上来说，臀部推力是人们在臀肌上部感受到的。
But again, we don't have evidence of this as to can you really get differential growth.
但同样，我们没有证据证明你真的能获得差异增长。
I would say for sure the seated hip abduction leaning forward, though I don't think that's going to grow, or at least upright.
我肯定会说坐姿髋部外展前倾，尽管我认为这不会增长，或者至少不会直立。
If you're perfectly upright at a 90-degree hip angle doing seated hip abduction, I think that would target mostly upper gluteus maximus without a lot of lower, based on analyzing the fiber directions, but that's just theoretical.
如果你在坐姿髋外展时以 90 度髋部角度完全直立，根据纤维方向的分析，我认为这将主要针对上部臀大肌，而不需要大量下部臀大肌，但这只是理论上的。
Andrew Huberman:
安德鲁·休伯曼：
Okay.
好的。
Couple of practical questions.
几个实际问题。
What is the most common mistake that you see people making when they do hip thrusts on the hip thrust machine or using a barbell over their pelvis in the gym?
当人们在髋部推力机上进行髋部推力或在健身房中在骨盆上使用杠铃时，您看到的最常见的错误是什么？
I'm not talking about your clients.
我不是在谈论你的客户。
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
Yeah.
是的。
Andrew Huberman:
安德鲁·休伯曼：
I'm talking about when you go into a gym, because I go into a gym, you'll see typically it's women doing hip thrusts.
我说的是当你走进健身房时，因为我走进健身房，你通常会看到女性在做臀部推力。
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
Yep.
是的。
Andrew Huberman:
安德鲁·休伯曼：
Sometimes men, but most often it's women.
有时是男性，但大多数情况下是女性。
On a hip thrust machine, or a barbell, loaded up with the pad or the towel wrapped around the barbell, and they're doing hip thrusts.
在臀部推力机或杠铃上，用垫子或毛巾包裹在杠铃上，他们正在做臀部推力。
What's the most common mistake that you see, and what is the solution to that mistake?
您看到的最常见的错误是什么？该错误的解决方案是什么？
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
And this might not even be a mistake.
这甚至可能不是一个错误。
This might be an advantage.
这可能是一个优势。
We don't know yet because we haven't looked into range of motion on hip thrusts.
我们还不知道，因为我们还没有研究髋关节推力的运动范围。
What we always said the first decade was, people are loading up too heavy, and you're not reaching full hip extension.
我们在第一个十年总是说，人们的负重太大，而你的髋部没有完全伸展。
Andrew Huberman:
安德鲁·休伯曼：
So, you're not getting into that sort of reverse table pose.
所以，你不会进入那种相反的桌子姿势。
I think of it as like, in gymnastics, I think they call it a crab pose, where you-
我认为这就像在体操中，我认为他们称之为螃蟹姿势，你-
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
Yeah
是啊
Andrew Huberman:
安德鲁·休伯曼：
...
...
put your hands behind you, your feet are flat on the ground, and you make right angles with your knees, and you make your shoulder extension.
双手放在身后，双脚平放在地上，与膝盖成直角，肩膀伸展。
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
Like a tabletop.
就像一个桌面。
Yeah.
是的。
Andrew Huberman:
安德鲁·休伯曼：
Like a tabletop.
就像一个桌面。
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
Yeah.
是的。
Andrew Huberman:
安德鲁·休伯曼：
Like reverse tabletop.
就像反向桌面一样。
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
Yeah.
是的。
Andrew Huberman:
安德鲁·休伯曼：
That's essentially what the hip thrust is, except you're not going to have your arms back that way.
这本质上就是髋部推力，只不过你的手臂不会那样向后缩。
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
They're not reaching full hip extension.
他们没有达到髋部完全伸展。
Andrew Huberman:
安德鲁·休伯曼：
Okay.
好的。
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
And the hip can go into hip hyperextension.
并且髋部可能会进入髋部过度伸展状态。
With bent knees, average is probably around 10 degrees.
弯曲膝盖时，平均角度可能约为 10 度。
With straight legs, you can get a little more hip hyperextension.
双腿伸直时，您的髋部可以稍微过度伸展。
You can get about 20 degrees.
你可以得到大约20度。
But there's a genetic, like an anatomy component to that.
但这是有遗传因素的，就像解剖学因素一样。
Some people can get 40 degrees.
有些人可以达到40度。
Some people can get zero.
有些人可以得到零。
They have trouble just reaching neutral.
他们很难达到中立。
But you can go higher than straight a lot of times.
但很多时候你可以走得比直道更高。
You can kind of almost be-
你几乎可以-
Andrew Huberman:
安德鲁·休伯曼：
Bowwed
鞠躬
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
...
...
bowwed up, but it's important to make sure the hyperextension comes from the hip, not the lumbar spine.
鞠躬，但重要的是要确保过度伸展来自臀部，而不是腰椎。
Andrew Huberman:
安德鲁·休伯曼：
Mm-hmm.
嗯嗯。
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
So anyway, just think of it like this.
所以无论如何，就这样想吧。
You do vertical movements to work the stretch position with the glutes.
您可以通过垂直运动来锻炼臀肌的伸展位置。
These place the most torque, the most loading on the hip, when you're deep down in the stretch.
当您进行深度伸展时，这些会在臀部产生最大的扭矩和最大的负载。
Andrew Huberman:
安德鲁·休伯曼：
Vertical movements, like the squat.
垂直运动，如深蹲。
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
The squat, the lunge.
深蹲、弓步。
They really load up the stretch position.
他们确实增加了伸展位置的负荷。
So when you do hip thrusts, don't try to make it a stretch position movement because you have better movements for working the stretch.
因此，当您进行髋部推力时，不要尝试将其设为伸展位置运动，因为您有更好的伸展动作。
Andrew Huberman:
安德鲁·休伯曼：
Mm-hmm.
嗯嗯。
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
I do think full range hip thrusts are best for glute growth compared to just doing partials, but make sure you're coming up all the way and reaching full hip extension.
我确实认为与仅做部分动作相比，全范围髋部推力最有利于臀部生长，但要确保你一直向上并达到髋部完全伸展。
If you do a set of 10, maybe your last two reps don't quite reach full hip extension, but it shouldn't be like where you're only getting a third of the way up.
如果你做一组 10 次，也许你的最后两次没有完全达到髋部完全伸展，但它不应该像你只完成了三分之一的动作。
But-
但是——
Andrew Huberman:
安德鲁·休伯曼：
So really hump the ceiling.
所以真的把天花板抬高了。
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
Really squeezing at the top.
确实挤在顶部。
Andrew Huberman:
安德鲁·休伯曼：
I want to make sure that we return to one specific thing before I move on to questions about stubborn body parts in general and how to overcome stubborn body parts.
在我继续讨论有关一般顽固身体部位以及如何克服顽固身体部位的问题之前，我想确保我们先回到一件具体的事情。
But the two relate.
但两者有联系。
So let's say somebody wants to improve their glute development.
假设有人想要改善臀部的发育。
They just want maybe bigger glutes or more rounded glutes or more shaped glutes.
他们只是想要更大的臀肌或更圆的臀肌或更形状的臀肌。
It's funny whenever we say bigger when it comes to muscles, oftentimes, the men typically are like, "Yeah, bigger." And the women are like, "Well, I more want shape." But of course, tone is something related to leanness combined with a bit of muscle density, et cetera.
有趣的是，每当我们说肌肉更大时，男人通常会说，“是的，更大。”女人们会说，“好吧，我更想要身材。”但当然，色调与瘦削程度和肌肉密度等有关。
There's a bunch of stuff there.
那里有一堆东西。
But-
但是——
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
Well, let's just say women want bigger muscles, it's hard for them to know that.
好吧，这么说吧，女性想要更大的肌肉，她们很难知道这一点。
They want bigger glutes.
他们想要更大的臀肌。
They don't want-
他们不想——
Andrew Huberman:
安德鲁·休伯曼：
They just don't want to be bigger overall
他们只是不想整体规模更大
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
...
...
women don't want a giant glute.
女人不想要一个巨大的臀部。
But what they're saying is, "I want rounder glutes." When you look at the glute muscle, there's not a lot of bulge to it.
但他们说的是，“我想要更圆的臀部。”当你观察臀肌时，你会发现它并没有太多凸起。
It's flat.
它是平的。
It's atrophy.
这是萎缩。
Andrew Huberman:
安德鲁·休伯曼：
Bigger glutes.
更大的臀肌。
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
There's no hypertrophy.
没有肥大。
To get that round shape, you need bigger glute muscles.
为了获得圆形形状，您需要更大的臀部肌肉。
You need hypertrophy.
你需要肥大。
They need hypertrophy-specific training for the gluteus maximus.
他们需要针对臀大肌肥大的特定训练。
And let's face it, most people don't have really good glute genetics.
让我们面对现实吧，大多数人并没有真正良好的臀肌遗传。
Most people, well, especially a lot of women who desire big glutes, their only chance at getting big, round, muscular glutes, well, not big, even just round glutes that they want, is to do really optimal glute training and have the diet that matches it.
大多数人，尤其是很多想要拥有大臀肌的女性，她们获得大、圆、肌肉发达的臀肌（好吧，不是大，甚至只是圆）的唯一机会就是进行真正最佳的臀肌训练并采取与之相匹配的饮食。
So they need to know that.
所以他们需要知道这一点。
They need to know that these advertising campaigns with like Pilates and barre, and all these classes that they say, "Well, these will give you long, lean muscles." A lot of the female-specific marketing preys upon women's fears of getting too bulky, too muscular.
他们需要知道这些广告活动，比如普拉提和杠铃，以及他们说的所有这些课程，“嗯，这些会让你拥有又长又瘦的肌肉。”许多针对女性的营销都是利用女性对变得过于庞大、过于肌肉的恐惧。
But for the glutes, how are you going to grow the glutes if you don't get strong?
但是对于臀肌来说，如果你不变得强壮，你怎么能增长臀肌呢？
How are you going to grow the glutes if you're just doing wimpy movements, holding for time or like stretches?
如果你只是做一些无力的动作，坚持一段时间或者像伸展运动，你要如何锻炼臀肌呢？
It can't happen.
这不可能发生。
So they do need to know what you're seeking is not glute tone, it's glute hypertrophy.
所以他们确实需要知道你想要的不是臀肌张力，而是臀肌肥大。
Andrew Huberman:
安德鲁·休伯曼：
Yeah.
是的。
Excellent point.
很棒的一点。
And I think that we can't speak for all women or all men, certainly, but what seems to be the theme is that people want hypertrophy of specific muscles.
我认为我们当然不能代表所有女性或所有男性，但主题似乎是人们想要特定肌肉肥大。
They would like to replace what is currently adipose tissue fat with muscle and have more quote unquote "shape" to a given body region, right?
他们想用肌肉取代目前的脂肪组织脂肪，并对给定的身体区域有更多的“形状”，对吗？
But in the end, as you point out, this means more hypertrophy, more growth of those given muscles, and then the amount of adipose tissue is handled by the calories in, calories out formula, plus a couple of other little details there that do matter, but are far less important than calories in, calories out.
但最终，正如你所指出的，这意味着更多的肥大，更多的肌肉生长，然后脂肪组织的数量由卡路里输入、卡路里输出公式以及其他一些确实重要的小细节来处理，但远不如卡路里输入、卡路里输出那么重要。
So if somebody wants to grow their glutes, you've recommended the three types of movements that will do that well.
因此，如果有人想增强臀肌，您已经推荐了三种效果很好的运动。
A vertical movement, some squat, hip hinge, RDLs, lunges, reverse lunges, step-ups, these kinds of things.
垂直运动、一些深蹲、髋关节铰链、RDL、弓步、反向弓步、上台阶等等。
Hip thrust, which you invented.
髋部推力，你发明的。
Yeah.
是的。
I didn't know that until recently, but that's awesome.
我直到最近才知道，但这太棒了。
Hip thrusts, and then something for the inner thigh and the outer thigh, right?
臀部推力，然后是大腿内侧和大腿外侧的训练，对吗？
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
Yeah.
是的。
Andrew Huberman:
安德鲁·休伯曼：
I don't know if you're treating inner thigh and outer thigh both as relevant to the glutes, but something where you're pushing your knees outward against resistance on the outside of the knees.
我不知道你是否将大腿内侧和大腿外侧都视为与臀肌有关，而是将膝盖向外推以抵抗膝盖外侧的阻力。
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
Yeah, abduction.
是的，绑架。
Andrew Huberman:
安德鲁·休伯曼：
Abduction.
绑架。
So-
所以——
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
By the way, the inner thigh gets worked a lot when you do the vertical movements, the hip extension exercises like squats, lunges.
顺便说一句，当你做垂直运动、髋部伸展运动（如深蹲、弓步）时，大腿内侧会受到很大的锻炼。
Some people don't want that.
有些人不希望这样。
So that's where you got to get-
所以这就是你必须得到的地方-
Andrew Huberman:
安德鲁·休伯曼：
Because it makes the leg bigger.
因为这样可以显腿长。
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
Yes.
是的。
Andrew Huberman:
安德鲁·休伯曼：
Yeah.
是的。
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
So that's something to talk about is, what if you want to grow your glutes without growing the legs?
所以要讨论的是，如果你想增长臀肌而不增长腿部怎么办？
Andrew Huberman:
安德鲁·休伯曼：
Mm-hmm.
嗯嗯。
Okay, let's definitely talk about that.
好吧，我们一定要谈谈这个。
In the meantime, what I'm hearing is the person that wants to grow their glutes should be doing those three types of exercises.
与此同时，我听到的是想要增强臀肌的人应该进行这三种类型的练习。
Typically, those three types of exercises at least twice a week, and perhaps three times a week, with the understanding that the third session in that week may have to be at slightly less intensity, that Friday session before the weekend, if you really beat up the glutes on your previous two glute days.
通常情况下，这三种类型的练习每周至少两次，也许每周三次，但要理解的是，如果你在前两天的臀肌训练日中确实锻炼了臀大肌，那么该周的第三次训练可能需要稍微低一点的强度，即周末之前的周五训练。
But training your glutes twice a week might be sufficient.
但每周训练臀部两次可能就足够了。
And-
还有——
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
There's not much evidence that three times a week is better than two times a week in the literature.
文献中没有太多证据表明每周三次比每周两次更好。
But two times a week is safer.
但每周两次比较安全。
It's your safer bet because you're going to be recovered.
这是更安全的选择，因为你会康复。
Three times a week, it's more problematic.
一周3次，问题就比较多了。
My opinion, you can get away with it, but for a lot of men, if you come to me and you're a man and you say, "Hey, I want more glute growth," I'm not going to tell you to do Booty by Bret.
我的观点是，你可以侥幸逃脱，但对于很多男人来说，如果你来找我并且你是个男人，你说，“嘿，我想要更多的臀部生长，”我不会告诉你做 Bret 的 Booty。
My Booty by Bret program is squat lunge movement, hinge movement, thrust bridge movement, abduction, and we do one upper body press and one upper body pull.
我的 Booty by Bret 计划是深蹲弓步运动、铰链运动、推力桥运动、外展，我们会进行一项上半身推举和一项上半身拉动。
And you get really strong at those upper body movements because I'm always having you do chin-ups and push-ups and bench press and military press.
你的上半身动作会变得非常强壮，因为我总是让你做引体向上、俯卧撑、卧推和军事推举。
It works well, but men have different goals.
它运作良好，但男人有不同的目标。
We also want to grow the biceps, the delts, the pecs, the lats.
我们还想锻炼二头肌、三角肌、胸肌和背阔肌。
So you don't tell them to train glutes three times a week.
所以你不会告诉他们每周训练臀肌三次。
You just say, "Look, what are you doing for legs?" Some guys will like, you got the typical guy who skips legs.
你只需说：“看，你的腿在做什么？”有些人会喜欢，你是典型的跳腿的人。
He says, "Oh, I just run on the treadmill for legs." That guy needs to start training his legs.
他说：“哦，我只是在跑步机上跑步来锻炼腿。”那家伙需要开始训练他的腿了。
Also, you have the guys that are like, "I just do leg press, leg extension, leg curls." Okay, you should probably do more glutes.
另外，还有一些人会说，“我只做腿部推举、腿部伸展、腿部弯举。”好吧，你应该多做一些臀肌训练。
But if the guy already does squats and deadlifts, great.
但如果这个人已经做了深蹲和硬拉，那就太好了。
Add in hip thrust because they're not going to compromise your recovery.
添加髋部推力，因为它们不会影响您的恢复。
Just add in hip thrust, and if you feel okay doing seated hip abduction, throw that in, too.
只需添加髋部推力，如果你感觉坐姿髋部外展没问题，也可以将其添加进去。
More men are doing seated hip abduction, and more men are doing hip thrust with the advent of all these plate-loaded machines you see now in gyms.
随着您现在在健身房看到的所有这些平板装载机器的出现，越来越多的男性开始进行坐式髋部外展，越来越多的男性开始进行髋部推力。
They're making it way more convenient to hip thrust because people don't want to set it up.
他们让髋部推力变得更加方便，因为人们不想设置它。
Back the first decade, we always had to set up these...
回到第一个十年，我们总是必须设置这些......
My OG followers will laugh at the times where we had to drag plates and barbells and aerobics steps and risers and benches all across the gym.
我的 OG 追随者会嘲笑我们不得不在健身房里拖着杠铃、健美操台阶、立管和长凳的时候。
Andrew Huberman:
安德鲁·休伯曼：
And now you just buckle in.
现在你只需扣好安全带即可。
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
Now you buckle in.
现在你扣上扣子。
It's so much more convenient.
方便多了。
But just add in hip thrust or 45-degree hypers, glute-dominant fashion.
但只要加上髋部推力或 45 度过度，臀肌主导的时尚。
Andrew Huberman:
安德鲁·休伯曼：
Mm-hmm.
嗯嗯。
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
So you're already doing the stretch position work.
所以你已经在做伸展位置的工作了。
Hopefully, the man, for his quads, he's already doing squats or lunges or split squats or deep leg press.
希望这个人，对于他的股四头肌，他已经在做深蹲、弓步、分腿深蹲或深度腿举了。
He's already doing that.
他已经在这样做了。
If he's already doing stiff leg deadlifts or RDLs, great.
如果他已经在做直腿硬拉或 RDL，那就太好了。
Just add in a squeeze position work because you're going to be recovered, and I think there's some synergy to it.
只要添加挤压位置的工作，因为你会康复，我认为它有一些协同作用。
It's weird because if you've only trained...
这很奇怪，因为如果你只训练过......
We saw this with you yesterday.
我们昨天和你一起看到了这个。
You have big glutes, but you don't train the extended range, the squeeze position.
你的臀肌很大，但你没有训练伸展范围和挤压位置。
So you're very weak compared to how strong you are in the flex position.
所以与你在屈曲位置上的力量相比，你是非常虚弱的。
You belt squat a ton of weight.
你用腰带深蹲了一吨的重量。
You're strong in the flex position, but not the squeeze position.
你在弯曲位置上很强壮，但在挤压位置上则不然。
When you start getting that squeeze position strong, good things tend to happen across the body.
当你开始加强挤压姿势时，身体往往会发生好事。
So it's for function, too.
所以这也是为了功能。
And I've heard just so many stories over the years of people going, "Man, when I started hip thrusting, my lower body mechanics changed.
多年来我听过很多故事，人们说：“伙计，当我开始臀部推力时，我的下半身力学发生了变化。
My function changed.
我的功能改变了。
I no longer get this type of pain.
我不再感到这种疼痛了。
I feel myself being more functional." So you do it for a function, too.
我觉得自己变得更有功能性了。”所以你也为一个函数这样做。
But I think it really adds to the glute growth because every man is sold with isolation movements or single joint movements.
但我认为这确实会促进臀部的生长，因为每个人都擅长孤立运动或单关节运动。
And it's weird because I've noticed men kind of getting salty of this glute phenomenon, this glute training phenomenon.
这很奇怪，因为我注意到男人对这种臀肌现象、这种臀肌训练现象有点敏感。
You posted a video of yourself doing curls on your Instagram.
您在 Instagram 上发布了一段自己做卷发的视频。
You're not going to get a bunch of men that go, "Bro, just do chin-ups, LOL." "Bro, just do supinated pull-downs.
你不会遇到一群男人说：“兄弟，就做引体向上吧，哈哈。” “兄弟，就做旋后下拉吧。
You're wasting your time with that." With-
你这样做是在浪费时间。”与-
Andrew Huberman:
安德鲁·休伯曼：
Yeah, there's this sort of understanding that compound and isolation movements are important.
是的，人们普遍认为复合动作和孤立动作很重要。
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
We all know that.
我们都知道这一点。
Andrew Huberman:
安德鲁·休伯曼：
Mm-hmm.
嗯嗯。
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
If you're trying to maximize your arm size, yes, you can get big arms if you have a really strong bench press, dips, shoulder press, chin-up, pull-down, and rows.
如果你想最大化你的手臂尺寸，是的，如果你有很强的卧推、臂屈伸、肩部推举、引体向上、下拉和划船，你就能获得粗壮的手臂。
You're going to have big arms, but they're going to get bigger if you add in some dedicated elbow flexion and extension work.
你将拥有粗大的手臂，但如果你添加一些专门的肘部弯曲和伸展运动，它们就会变得更大。
Everyone knows that.
每个人都知道这一点。
And all the women know that with glutes, too.
所有女性都知道臀肌也是如此。
It's the men that tend to have a problem.
往往是男人有问题。
They like the old days, like, "In my day, we did this." And they want to say, "Quit wasting your time with those silly hip thrusts, or those kickbacks, or that abduction.
他们喜欢过去的日子，比如“在我那个时代，我们就是这样做的。”他们想说，“别再浪费时间做那些愚蠢的臀部推力、回扣或绑架了。
Just do squats and deadlifts and lunges." I will tell you, the listeners who train glutes know this.
只要做深蹲、硬拉和弓步就可以了。”我告诉你，训练臀肌的听众都知道这一点。
A lot of people don't end up with big glutes when they focus on squats and deadlifts.
很多人在专注于深蹲和硬拉时并没有练出大臀肌。
You can go to powerlifting competitions.
你可以去参加举重比赛。
These are people who their main hobby is squatting and deadlifting, and they're in their singlets.
这些人的主要爱好是深蹲和硬拉，而且他们都穿着背心。
You can't hide it.
你无法隐藏它。
You go to a local powerlifting competition, you will see-
你去参加当地的举重比赛，你会看到——
Andrew Huberman:
安德鲁·休伯曼：
Singlets are like the wrestling kind of thing.
背心就像摔跤之类的东西。
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
Yeah, in powerlifting.
是的，在举重方面。
You'd think you'd see good glute development.
你可能会认为你会看到良好的臀部发育。
You're like, "How are these people squatting and deadlifting all the time, and they don't have glutes?" My clients have better glute development than what you see at powerlifting competitions.
你会想，“这些人怎么总是深蹲和硬拉，而且他们没有臀肌？”我的客户的臀部发育比你在举重比赛中看到的要好。
It's because they're using the rule of thirds.
这是因为他们使用了三分法。
They're training the glutes through different vectors.
他们通过不同的载体训练臀肌。
That can be a distraction if you get too carried away and want to do every glute exercise, because sometimes it's like, no, just get stronger at the basics.
如果你太得意忘形并想做每一项臀部训练，这可能会分散你的注意力，因为有时你会觉得，不，只要在基础动作上变得更强就可以了。
And then sometimes it's no, incorporate more variety.
有时也不是这样，要融入更多的多样性。
But I will say, if men want to grow their glutes, so if you're a male listener right now and you say, "I would like to have more glute development.
但我会说，如果男人想要发展臀部，那么如果你现在是一名男性听众，你说：“我希望臀部有更多的发展。
I'm already doing ...
我已经在做...
a type of squat or lunge.
深蹲或弓步的一种。
I'm already doing a type of hinge, like an RDL.
我已经在制作一种铰链，例如 RDL。
Just add in two sets of hip thrust twice a week.
只需每周增加两次臀部推力两组即可。
And if you want to throw in the seated hip abduction machine, do that too.
如果您想使用坐式臀部外展机，也可以这样做。
You'll notice some good glute growth over time, and especially get strong at the hip thrust.
随着时间的推移，你会发现臀部有良好的生长，尤其是在臀部推力时变得更强。
Start out light.
开始亮灯。
Master that mind-muscle connection.
掌握思想与肌肉的联系。
Make sure you're using the full range, and then gain strength over time.
确保您使用了完整的范围，然后随着时间的推移获得力量。
Get to where you can do 315 for 20 reps.
达到 315 次 20 次的水平。
If you don't like high reps, do 405 for 10 reps.
如果你不喜欢高次数，可以做 405 次 10 次。
Trust me, you will notice some improvements if you control the weight through the full range of motion.
相信我，如果您在整个运动范围内控制重量，您会注意到一些改进。
That's very simple, actionable advice.
这是非常简单、可行的建议。
Andrew Huberman:
安德鲁·休伯曼：
Where is the bar for...
酒吧在哪里...
Let's assume someone doesn't have access to a hip thrust or machine, and they're using the barbell placed over the pelvis.
让我们假设有人无法使用髋部推力或机器，并且他们正在使用放置在骨盆上方的杠铃。
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
So the bar, for some people, you just keep the bar right above the pubic bone, and it stays right there throughout the whole range of motion.
因此，对于某些人来说，您只需将杠铃保持在耻骨正上方，并且它在整个运动范围内都保持在那里。
Andrew Huberman:
安德鲁·休伯曼：
Mm-hmm.
嗯嗯。
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
Probably 66% of people can do it that way.
大概66%的人都能做到。
If you have a type of hip anatomy where your pelvis is off to the side where when the bar is right above your pubic bone, it's going to be hitting your pelvic bones-
如果你的髋部解剖结构是这样的，你的骨盆偏向一侧，当杠铃杆位于你的耻骨正上方时，它会撞击你的骨盆骨——
Andrew Huberman:
安德鲁·休伯曼：
Mm-hmm
嗯嗯
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
...
...
then it's excruciatingly painful.
然后会非常痛苦。
Andrew Huberman:
安德鲁·休伯曼：
Mm-hmm.
嗯嗯。
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
For those people, they push it forward as they come up.
对于那些人来说，他们一出现就推动它前进。
Andrew Huberman:
安德鲁·休伯曼：
Got it.
明白了。
Okay.
好的。
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
So what happens is probably one-third of my clients, as they rise up, they push the bar up onto their upper thighs.
所以发生的情况可能是我的三分之一的客户，当他们站起来时，他们将杠铃推到大腿上部。
Andrew Huberman:
安德鲁·休伯曼：
Oh, onto their upper thighs.
哦，到他们的大腿上部。
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
Yeah.
是的。
Andrew Huberman:
安德鲁·休伯曼：
Ooh.
哦。
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
That's what my women do.
这就是我的女人所做的。
The men tend to keep it above the pubic bone.
男性倾向于将其保持在耻骨上方。
We have different pelvic anatomies, and so I can get people to do it comfortably.
我们有不同的骨盆解剖结构，所以我可以让人们轻松地做到这一点。
It takes time, though.
但这需要时间。
Everyone can do it.
每个人都可以做到。
Every client I've had can do hip thrusts.
我遇到的每个客户都可以做臀部推力。
You learn to keep the bar right there in place.
您学会将杆保持在适当的位置。
It stays put.
它保持原状。
It's scary to look at it.
看着就让人害怕。
You might think it looks dangerous or hard to pull off.
您可能认为这看起来很危险或很难实现。
Also, no one starts with 405.
而且，没有人以 405 开头。
You start off with body weight, you start off with a barbell, lightweight, and you build up the tolerance to that pain over time.
你从体重开始，从轻量的杠铃开始，随着时间的推移，你会逐渐增强对疼痛的耐受力。
It's the same as when you start doing low bar squats or high bar squats.
这与你开始做低杠深蹲或高杠深蹲时是一样的。
Andrew Huberman:
安德鲁·休伯曼：
Sure.
当然。
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
It's like, "Ah, this hurts." And then if you have ever done Zercher things-
就像，“啊，这很痛。”然后如果你曾经做过 Zercher 的事情-
Andrew Huberman:
安德鲁·休伯曼：
Mm-hmm
嗯嗯
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
...
...
"Ah, this hurts." Or front squats, "This hurts like hell." Hook grip, "Ah, this hurts like hell." And then three weeks later, four weeks later, you're fine.
“啊，好痛啊。”或者前蹲，“这太疼了。”勾拳，“啊，疼死了。”然后三周、四周后，你就没事了。
Andrew Huberman:
安德鲁·休伯曼：
And you're good.
你很好。
Okay.
好的。
Great to know.
很高兴知道。
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
You're good.
你很好。
So the bar placement, though, does need to change depending on your hip anatomy, but those are the two main things people do.
因此，杠铃的位置确实需要根据您的臀部解剖结构进行改变，但这是人们所做的两件主要事情。
But there's a difference with what I recommend for men and women to build their glutes.
但我对男性和女性锻炼臀肌的建议是不同的。
And with men, if you're worried about hip thrust, learn how to do glute dominant 45-degree hypers.
对于男性来说，如果您担心髋部推力，请学习如何进行臀肌优势 45 度超强练习。
That's an awesome glute exercise.
这是一项很棒的臀肌练习。
It's hip extension.
这是髋部伸展。
We call it the back extension.
我们称之为向后延伸。
It's hip extension.
这是髋部伸展。
Andrew Huberman:
安德鲁·休伯曼：
Mm-hmm.
嗯嗯。
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
And if you round the back, flare your feet out a little bit.
如果你弓起背部，双脚稍微向外张开。
Andrew Huberman:
安德鲁·休伯曼：
Mm-hmm.
嗯嗯。
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
When you round the back, you're shutting the erectors off, and then you're using your glutes to pull you up.
当你弯腰时，你会关闭竖脊肌，然后用你的臀肌将你拉起来。
Andrew Huberman:
安德鲁·休伯曼：
Mm.
嗯。
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
It's an awesome hip extension exercise.
这是一项非常棒的髋部伸展运动。
So add that in, or hip thrust, and then if you're comfortable doing seated hip abduction, you're going to see results just from that alone.
因此，加上髋部推力，然后如果你能轻松地进行坐姿髋部外展，那么你就会看到仅此一项的结果。
You don't have to-
你不必-
Andrew Huberman:
安德鲁·休伯曼：
Great
太棒了
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
...
...
pay attention to all this stuff we've talked about in this podcast.
请注意我们在本播客中讨论的所有内容。
Just do a simple thing of adding in hip thrust, or you can do glute bridges off the Smith machine.
只需做一个简单的事情，添加臀部推力，或者你可以在史密斯机上做臀桥。
Those are kind of easy to do.
这些都很容易做到。
Set a bench down, and glute bridges or hip thrust, or-
放一张长凳，进行臀桥或髋部推力，或者-
Andrew Huberman:
安德鲁·休伯曼：
We'll put a link, too.
我们也会放一个链接。
I saw a clip-
我看到一个剪辑——
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
Yeah
是啊
Andrew Huberman:
安德鲁·休伯曼：
...
...
that you've posted that-
你已经发布了-
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
Or-
或者-
Andrew Huberman:
安德鲁·休伯曼：
...
...
made it really clear how the Smith machine can be useful, especially you get angles that might be more difficult to get with the classic hip thrust or approach.
非常清楚地说明了史密斯机的用途，特别是您获得的角度可能更难以通过经典的臀部推力或方法获得。
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
Yeah.
是的。
And then 45-degree hypers.
然后是 45 度超高温。
Add one of those in-
添加其中之一 -
Andrew Huberman:
安德鲁·休伯曼：
Mm-hmm
嗯嗯
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
...
...
twice a week to your leg day.
每周两次到腿部日。
If you train legs once a week, start training legs twice a week, and do a compound movement or a multi-joint movement for the quads, the hamstrings, and the glutes, and you'll be able to recover just fine.
如果你每周训练一次腿部，开始每周训练两次腿部，并针对股四头肌、腿筋和臀肌进行复合运动或多关节运动，你就能很好地恢复。
And that will help you grow your glutes, but also train the glutes from different vectors.
这将帮助你增强臀肌，同时也从不同的方向训练臀肌。
I'm telling you, I can say this with so much confidence.
我告诉你，我可以非常有信心地说出这句话。
When you start doing hip thrust correctly and really feeling that squeeze if you've never done it before, good things start happening in the body.
当你开始正确地进行髋部推力并且真正感受到挤压（如果你以前从未这样做过）时，身体就会开始发生好事。
It's just we should be strong at end-range hip extension.
只是我们应该在末端髋部伸展方面保持强势。
And if you look at the glutes on anatomy chart, it's kind of the keystone.
如果你看一下解剖图上的臀肌，你会发现它是关键。
It's like the keystone muscles that tie everything together.
它就像将一切联系在一起的基石肌肉。
A lot of good things happen when you do that.
当你这样做时，很多好事都会发生。
And then just resist.
然后就反抗吧。
You said, what are the main errors?
你说主要错误是什么？
What are the common flaws with hip thrusting?
髋部推力有哪些常见缺陷？
I kind of got sidetracked, but it's not coming up all the way, or people's knee angle.
我有点偏离了方向，但它并没有完全上升，或者人们的膝盖角度。
If your feet are too far out, you feel it more in your hamstring.
如果你的脚太向外，你会更容易感觉到腿筋的疼痛。
If your feet are too close, you feel it in the stretch in the rectus femoris.
如果你的脚太近，你会感觉到股直肌的伸展。
You don't feel as much in the glutes.
你的臀肌感觉没有那么强烈。
And just ego lifting.
只是自我提升。
In fact, I kind of think it's this tightrope we walk where you got to push it hard, and then all of a sudden you realize, you watch a video of you, record yourself or something, you're like, "Eh, yeah, I was progressively overloading and now my form looks ugly.
事实上，我觉得我们就像在走钢丝，你必须用力推动它，然后突然你意识到，你看你的视频，记录你自己或其他什么，你会说，“呃，是的，我逐渐超负荷了，现在我的状态看起来很难看。
I got to dial it back." And that's a common thing we have to do with a lot of exercise.
我必须把它拨回来。”这是我们在大量锻炼时必须做的常见事情。
I realize I was a little too greedy with my progressive overload, and my form is compromised.
我意识到我对渐进式超负荷有点太贪婪了，而且我的状态受到了损害。
My range of motion has been compromised.
我的活动范围受到了影响。
I'm a little sloppier.
我有点马虎了。
I'm going to reset.
我要重置。
And you have to do that from time to time.
而且你必须时不时地这样做。
Andrew Huberman:
安德鲁·休伯曼：
Mm-hmm.
嗯嗯。
Excellent.
太棒了。
Thank you.
谢谢你。
Those are very helpful tips, and I'll just add that the glute medius exercise, standing close to a wall.
这些都是非常有用的技巧，我只想补充一下臀中肌练习，靠近墙站立。
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
I call it glute medius hip thrust.
我称之为臀中肌髋部推力。
Andrew Huberman:
安德鲁·休伯曼：
Glute medius.
臀中肌。
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
It could be called a plate standing abduction, because you eventually use a plate, but it works the glute medius of the grounded leg, not the up leg.
它可以称为平板站立外展，因为您最终会使用平板，但它作用于接地腿的臀中肌，而不是上腿。
It works the down leg, the glute medius.
它作用于下腿、臀中肌。
Andrew Huberman:
安德鲁·休伯曼：
We'll put a link to that specific timestamp where you showed me the movement.
我们将添加一个指向您向我展示运动的特定时间戳的链接。
It requires no equipment.
它不需要任何设备。
I will say that adding those in, even though I now realize I wasn't doing them exactly right, but adding those in a few years ago, on the suggestion of Jeff Cavaliere from Athlean-X, resolved what I thought was a back pain issue completely ...
我想说的是，添加这些内容，尽管我现在意识到我做得并不完全正确，但几年前，根据 Athlean-X 的 Jeff Cavaliere 的建议添加这些内容，完全解决了我认为的背痛问题......
an ongoing nagging back issue that would leave me feeling completely debilitated, folded over, often from sitting too much or even from certain mistakes made in training.
持续困扰的背部问题会让我感到完全虚弱、折叠，通常是因为坐得太多，甚至是训练中犯下的某些错误。
And getting glute medius stronger resolved that.
增强臀中肌就解决了这个问题。
And what you just described yesterday and took me through was incredible because I could really feel the activation, and I can really sense how it stabilizes the pelvis and does all the great things that people can look up that glute medius does.
你昨天描述的、带我经历的事情是令人难以置信的，因为我真的能感觉到它的激活，我能真正感觉到它如何稳定骨盆，并完成人们可以查到的臀中肌所做的所有伟大的事情。
So thank you for that.
所以谢谢你。
Although we're mainly talking about the glutes, you've also been giving us a beautiful description of how to prioritize a lagging muscle group.
虽然我们主要讨论的是臀肌，但您也给我们提供了关于如何优先考虑落后肌肉群的精彩描述。
It just so happens that the glutes are lagging for most people.
碰巧大多数人的臀肌都处于滞后状态。
Let's transfer that to essentially any muscle group with the understanding that different muscle groups have different needs.
让我们将其转移到基本上任何肌肉群，并理解不同的肌肉群有不同的需求。
Right?
对吗？
Different size muscle groups recover more or less.
不同大小的肌肉群恢复得或多或少。
It can handle different volumes.
它可以处理不同的体积。
We certainly don't have time to get into all the details of that.
我们当然没有时间讨论所有细节。
And it's highly individual as well.
而且它也非常个性化。
But what I'm taking away from what you've said so far is that if one does a really honest assessment of their development, their aesthetic development, their strength development, there almost always is one or two body parts that are lagging, that need help, that aesthetically or functionally or strength-wise or all of the above are behind the rest of the body.
但我从你到目前为止所说的内容中得出的结论是，如果一个人对自己的发展、审美发展、力量发展进行真正诚实的评估，几乎总是有一两个身体部位落后，需要帮助，在美学、功能或力量方面或所有上述方面都落后于身体的其他部位。
I think men more than women, in my observation, tend to focus a lot on their stronger lifts in the gym.
根据我的观察，我认为男性比女性更倾向于在健身房里进行更强的举重训练。
Like, oh, if they can bench a lot and they've got really a lot of chest development, they'll bench a lot.
就像，哦，如果他们可以做很多板凳，而且他们的胸部发育真的很好，那么他们就会做很多板凳。
I always want to pull them aside and like, "Listen, lay off the benches." You see these guys with heavy lower pec development, no upper pec development, or just huge chest and then pipe arms and no forearms, and you just kind of want to be like, "Listen, man, is it really that necessary to lean into your strengths that much?" I think many people, men and women, could afford to do an assessment of where they could prioritize.
我总是想把他们拉到一边，然后说：“听着，把板凳放下来。”你看到这些人的下胸肌发育很重，上胸肌没有发育，或者只是巨大的胸部，然后是管道臂，没有前臂，你只是想说，“听着，伙计，真的有必要那么依赖你的优势吗？”我认为许多人，无论男性还是女性，都有能力评估他们可以优先考虑的事项。
So can we just transmit what you've already said so far and just say, listen, if I want to bring up my shoulders, for instance, maybe I train them two or three times a week.
那么，我们是否可以只是传达您到目前为止已经说过的话，然后说，听着，如果我想抬起肩膀，例如，也许我每周训练它们两到三次。
Currently, I'm training them once a week, but really twice because I train my shoulders on shoulder...
目前，我每周训练一次，但实际上是两次，因为我肩上训练我的肩膀......
I have a shoulder and back day.
我有肩部和背部日。
It's actually a push-pull upper body day, minus arms.
这实际上是一个推拉上半身的日子，减去手臂。
And then on arms day, I'm doing some reverse bench dips.
然后在武器日，我会做一些反向卧推臂屈伸。
I tend to do rear delt flies again.
我倾向于再次做三角肌后飞鸟。
I do some things that, I do dips, so I'm basically hitting shoulders twice a week.
我会做一些事情，比如臂屈伸，所以我基本上每周都会打两次肩膀。
But let's say I wanted to bring up my shoulder development or another muscle group, would you suggest adding another day, like a third day, and then throttling back on some other aspect of my training, just as you would for glutes?
但是，假设我想增强肩部或其他肌肉群的发展，您是否建议再增加一天，例如第三天，然后减少训练的其他方面，就像您对臀肌所做的那样？
Because that seems to be what I'm taking from what you've said so far.
因为这似乎就是我从你到目前为止所说的内容中得到的。
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
So absolutely.
绝对如此。
Add volume to the lagging part and take some volume away.
为滞后部分增加音量并减少一些音量。
You can't just hammer everything.
你不能只是锤击一切。
And I think that's one of the main limiters of especially men, but also women with glutes.
我认为这是主要限制因素之一，尤其是男性，也是臀肌女性的主要限制因素之一。
You want to do every movement there is.
你想做每一个动作。
And I want people to understand how easy it is to maintain size and strength.
我希望人们了解保持身材和力量是多么容易。
There's this classic study by Bickel.
比克尔有一项经典研究。
They looked at young and older subjects.
他们研究了年轻和年长的受试者。
I'm just going to focus on the younger subjects, but I think it was four months.
我只想关注较年轻的科目，但我认为这是四个月。
They hammered quads three times a week with three sets of squats, three sets of leg press, three sets of leg extensions, three times a week.
他们每周锻炼三次股四头肌，包括三组深蹲、三组腿举、三组腿屈伸，每周三次。
Andrew Huberman:
安德鲁·休伯曼：
All three of those, three times a week?
所有这三个，每周三次？
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
All three, three times a week.
全部三个，每周三次。
Andrew Huberman:
安德鲁·休伯曼：
Okay.
好的。
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
Grew their quads.
长出了他们的四边形。
Quads got way bigger.
四边形变得更大了。
Twenty-seven sets.
二十七组。
And then one group just stopped training.
然后一组就停止了训练。
One group did one-third the volume, so just one day a week.
一组完成了三分之一的练习量，所以每周只练习一天。
So instead of three days a week, they just did that same workout one day a week.
因此，他们不再是每周三天，而是每周有一天进行同样的锻炼。
And one group did one-ninth the volume, meaning just one set of squats, one set of leg press, one set of leg extensions.
一组完成了九分之一的训练量，这意味着只进行一组深蹲、一组腿举、一组腿部伸展。
So went from doing 27 sets a week to just 3 sets.
所以从每周做 27 组减少到每周只做 3 组。
And you look at it, they maintained most of their size and strength for-
你看，他们保持了大部分的体型和力量——
Andrew Huberman:
安德鲁·休伯曼：
Doing just the one set?
只做一组？
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
...
...
for like six months.
大约六个月。
Andrew Huberman:
安德鲁·休伯曼：
Doing just one set of-
只做一组-
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
Squats.
深蹲。
One set of leg press, one set of leg extensions.
一组腿举，一组腿屈伸。
And so you can maintain very...
所以你可以保持非常...
That was his classic paper that, but I kind of realized that, too.
那是他的经典论文，但我也意识到了这一点。
I'm like, man, it's really easy to maintain strength and size once you've built it up.
我想，伙计，一旦你增强了力量和体型，保持力量和体型真的很容易。
It's hard to build.
建造起来很困难。
It's easy to maintain.
易于维护。
And that could have something to do with this muscle memory concept where it's like, well, muscle memory has an epigenetics component to it and then a myonuclear component to it.
这可能与肌肉记忆概念有关，就像肌肉记忆有表观遗传学成分，然后有肌核成分。
But once you've gotten those nuclei fused as extra nuclei from the stem cells, the muscle stem cells, the satellite cells, and they're now in the muscle fiber, they're there to stay.
但是，一旦你将这些细胞核融合为来自干细胞、肌肉干细胞、卫星细胞的额外细胞核，它们现在就位于肌肉纤维中，它们就会留在那里。
That's kind of debated, but as long as you're lifting weights, it's hard to gain, it's easy to maintain.
这是有争议的，但只要你举重，就很难获得收益，但保持起来很容易。
Andrew Huberman:
安德鲁·休伯曼：
Mm-hmm.
嗯嗯。
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
So sticking with this concept of maintain certain muscles, we know from the extreme high-volume literature that for brief periods, if you specialize, you can blast a muscle with high volume, and it can grow.
因此，坚持维持某些肌肉的概念，我们从大量的文献中知道，在短时间内，如果你专注，你可以高强度地训练肌肉，并且它可以生长。
It's almost like the more the merrier, which is crazy for me because there's now five studies, I believe.
这几乎就像越多越好，这对我来说很疯狂，因为我相信现在有五项研究。
The first was this Radielli study, then there was Schoenfeld, two by Enes, there's another one I'm forgetting.
第一个是拉迪利的研究，然后是舍恩菲尔德的研究，还有埃内斯的两个研究，还有另一个我忘了。
But these are five studies showing that over 30 sets a week, you get a dose response.
但这些五项研究表明，每周超过 30 组，就会产生剂量反应。
You get more growth the more volume that you do.
你做的量越大，你的增长就越大。
Some influencers have argued that it's just swelling.
一些有影响力的人认为这只是肿胀。
You're getting more swelling, but that is doubtful based on a study, I think it was from Refallo, looked at the swelling three days after and five days after.
你的肿胀越来越严重，但根据一项研究，这是值得怀疑的，我认为是雷法洛的研究，在三天后和五天后观察了肿胀情况。
It looks like that's legit, but all of us know that's not sustainable.
看起来这是合法的，但我们都知道这是不可持续的。
You can't just do 30 sets for every muscle group indefinitely.
你不能无限期地为每个肌肉群做 30 组。
That's a recipe for disaster.
这是灾难的根源。
What people should be looking at is, wow, you can blast a muscle with high volume for brief periods and grow.
人们应该关注的是，哇，你可以在短时间内以高强度爆发肌肉并生长。
So how does this translate for lagging muscles?
那么这对滞后肌肉有何影响呢？
For a lot of my followers, they're just on a permanent glute specialization routine.
对于我的很多追随者来说，他们只是在进行永久性的臀部专项训练。
They want glutes so much, and they don't want other muscle.
他们非常想要臀肌，而不想要其他肌肉。
A lot of my followers are like, "I don't really care about my upper body or my quads or my hammies.
我的很多追随者都说，“我并不真正关心我的上半身、股四头肌或腿肌。
I just want bigger glutes."
我只是想要更大的臀肌。”
Andrew Huberman:
安德鲁·休伯曼：
This is mostly female followers?
这主要是女性追随者？
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
Mostly female followers.
大部分是女性追随者。
Andrew Huberman:
安德鲁·休伯曼：
Mm-hmm.
嗯嗯。
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
But I will say a lot of men, we care about every muscle, and we kind of look in the mirror and it's whatever your weak part is.
但我会说很多男人，我们关心每一块肌肉，我们照照镜子，看看你的弱点是什么。
Some people, it's their calves.
有些人，这是他们的小腿。
Some people, it's this.
有的人，就是这个。
So can you follow this-
那么你能遵循这个吗-
Andrew Huberman:
安德鲁·休伯曼：
Unfortunately, it's not most guys' neck.
不幸的是，这不是大多数人的脖子。
I see that a lot of guys need neck training-
我发现很多人需要颈部训练-
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
Yeah
是啊
Andrew Huberman:
安德鲁·休伯曼：
...
...
and they don't do it.
但他们不这样做。
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
They don't do it.
他们不这样做。
Andrew Huberman:
安德鲁·休伯曼：
And it's amazing how neck training can positively affect the male aesthetic.
令人惊奇的是，颈部训练对男性审美产生积极影响。
A strong neck makes somebody look strong.
强壮的脖子让人看起来很强壮。
It also incidentally makes other lifts, like for upper body, go way up.
顺便说一句，它还使其他举重动作（例如上半身）大幅上升。
If guys-
如果伙计们——
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
I'm looking at your neck is jacked, but you've trained it for how many years?
我看你脖子都被折断了，可是你练了多少年了？
Andrew Huberman:
安德鲁·休伯曼：
I train my neck twice a week.
我每周训练颈部两次。
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
For how many years?
多少年了？
Andrew Huberman:
安德鲁·休伯曼：
I've done it for, I can't remember how many years.
我已经这样做了，我不记得多少年了。
Many years.
很多年了。
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
Like 10 years?
比如10年？
Andrew Huberman:
安德鲁·休伯曼：
At least 10 years.
至少10年。
And I was just-
而我只是——
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
Yeah, because you have a thick neck, and there's a study on that.
是的，因为你的脖子很粗，而且有一项研究对此进行了研究。
Because the old adage was, you don't need to train your neck.
因为古老的格言是，你不需要训练你的脖子。
If you do deadlifts, shrugs, rows, it's going to grow.
如果你做硬拉、耸肩、划船，它就会增长。
No, it doesn't.
不，事实并非如此。
This study showed that they had one group doing that, just the deadlifts, the shrugs, the rows, and another group doing neck flexion-extension.
这项研究表明，一组人只做硬拉、耸肩、划船，另一组人则做颈部屈伸。
Andrew Huberman:
安德鲁·休伯曼：
Mm-hmm.
嗯嗯。
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
The group doing the deadlifts and shrugs, they grew their traps but not their neck muscles at all.
进行硬拉和耸肩的那一组，他们的斜方肌得到了增长，但颈部肌肉却没有增长。
Andrew Huberman:
安德鲁·休伯曼：
It's-
这是——
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
If you want to grow the neck muscles, you have to train the neck muscles
想要增长颈部肌肉，就必须训练颈部肌肉
Andrew Huberman:
安德鲁·休伯曼：
It's so critical.
这非常关键。
The neck is the upper spine.
颈部是上脊柱。
And also, nowadays, everyone's hunched over in this C shape position because we're texting all the time and we're sitting too much.
而且，如今，每个人都弯腰驼背，呈 C 形姿势，因为我们一直在发短信，而且坐得太多。
But Jeff Cavaliere has a great video on how to properly train the neck using a plate in the gym wrapped in a towel.
但杰夫·卡瓦利埃（Jeff Cavaliere）有一个很棒的视频，介绍如何在健身房中使用裹着毛巾的平板正确训练颈部。
How to do this with the mouth closed, nasal breathing, tongue on the roof of the mouth.
如何做到这一点：闭上嘴，用鼻呼吸，舌头放在上颚。
There are a lot of things you can do wrong, so neck training, I think, has to be approached correctly.
有很多事情可能会做错，所以我认为颈部训练必须正确进行。
And bridges, according to Jeff, are probably not the best thing because you can slip a disc and it happens in a moment.
根据杰夫的说法，桥可能不是最好的东西，因为你可以滑动光盘并且它会在一瞬间发生。
I think neck training is vital.
我认为颈部训练至关重要。
I think women shy away from neck training because they don't want a larger neck.
我认为女性回避颈部训练是因为她们不想要更大的颈部。
And so I haven't quite figured out the solution to hand off to them.
所以我还没有完全找到可以交给他们的解决方案。
And again, I'm not a trainer.
再说一遍，我不是教练。
This is just my experience.
这只是我的经验。
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
Well, you could go low volume.
好吧，你可以降低音量。
So I agree with you.
所以我同意你的观点。
And it's funny, I have an identical twin brother, and he's always like, "Man, I love your neck is bigger.
有趣的是，我有一个同卵双胞胎兄弟，他总是说，“伙计，我喜欢你的脖子更大。
I have this little bobble head."
我有这个小摇头。”
Andrew Huberman:
安德鲁·休伯曼：
Yeah, you have a properly sized and shaped neck.
是的，你的脖子大小和形状都合适。
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
But I don't do neck training, but I think what happens is a lot of people, pull downs and military press and even bench can irritate people's necks because we flex it.
但我不做颈部训练，但我认为很多人都会发生这种情况，下拉和军事推举，甚至卧推都会刺激人们的颈部，因为我们会弯曲颈部。
Andrew Huberman:
安德鲁·休伯曼：
Mm-hmm.
嗯嗯。
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
When I bench, I always want to be here.
当我替补时，我总是想呆在这里。
When I compete in a powerlifting contest-
当我参加举重比赛时——
Andrew Huberman:
安德鲁·休伯曼：
Chin flex, chin chest
下巴弯曲，下巴胸部
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
...
...
I had to learn how to-
我必须学会如何-
Andrew Huberman:
安德鲁·休伯曼：
I see
我明白了
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
...
...
I had to learn how to keep my head back.
我必须学会如何保持头脑清醒。
So a lot of times we're just flexing isometrically, and I think that's what I do.
所以很多时候我们只是进行等长收缩，我想这就是我所做的。
When I'm doing like chin ups and stuff and I'm always like, "Ugh," flexing it isometrically, which can provide a stimulus.
当我做引体向上之类的事情时，我总是会说，“呃”，等长地弯曲它，这可以提供刺激。
I'd get a bigger neck if I trained it, but I think that's the hard part is I love having strong forearms.
如果我训练的话，我的脖子会更大，但我认为困难的部分是我喜欢拥有强壮的前臂。
I love grip training.
我喜欢握力训练。
I love every muscle.
我爱每一块肌肉。
How do you work it together in a comprehensive program and do it week in and week out?
您如何在一个全面的计划中一起工作并一周又一周地进行？
That's the hard part is how to train everything.
困难的部分是如何训练一切。
So we end up going, the six lifts we mentioned.
所以我们最终去了我们提到的六部电梯。
You're going to get most of your muscles, even like deadlifts are going to train your grip muscles, but it's like then how do you hit all of them for maximum function?
你会得到大部分的肌肉，就像硬拉会训练你的握力肌肉一样，但接下来如何才能让所有肌肉发挥最大功能呢？
How do you strengthen everything-
你如何强化一切——
Andrew Huberman:
安德鲁·休伯曼：
Well, I think time-wise-
嗯，我想从时间上来说——
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
...
...
and not get distracted?
并且不分心？
Because time-wise, you're right.
因为从时间角度来看，你是对的。
Andrew Huberman:
安德鲁·休伯曼：
Yeah.
是的。
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
I think the problem is when you try to say, "I want every muscle in the body.
我认为问题在于当你试图说：“我想要身体的每一块肌肉。
I'm going to do 20 sets for my forearms, 20 sets for my biceps, my triceps, each head of the delt, my traps, my pecs, my lats.
我要为我的前臂做 20 组，为我的二头肌、三头肌、三角肌的每个头、我的斜方肌、我的胸肌、我的背阔肌做 20 组。
And upper pecs, lower pecs, upper lats, lower lats, erectors, glutes, quads, hamstrings, calves, adductors.
还有上胸肌、下胸肌、上背阔肌、下背阔肌、竖脊肌、臀肌、股四头肌、腿筋、小腿、内收肌。
You name it, I want it." And then it's a recipe for disaster, so you have to specialize a little bit.
只要你说出名字，我就想要。”这会导致灾难，所以你必须专业化一点。
Andrew Huberman:
安德鲁·休伯曼：
Mm-hmm.
嗯嗯。
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
Based on your goals, your preferences, your individual weaknesses as per your anatomy.
根据您的目标、您的偏好、您的个人弱点（根据您的身体结构）。
And that's where you could say, look, what we've talked about throughout this podcast gives people some tools.
这就是你可以说，看，我们在整个播客中讨论的内容为人们提供了一些工具。
It's like, look, the first set is the most important.
就像，看，第一盘是最重要的。
It's for bringing up lagging muscle groups, but also, what if you just wanted to maximize hypertrophy?
它是为了培养落后的肌肉群，但如果你只是想最大限度地肥大怎么办？
What if a bodybuilder, a pro, it would be kind of cool if I could test this theory.
如果我是一名健美运动员，一名职业运动员，如果我能测试这个理论，那就太酷了。
I just don't think anyone would want to train this way.
我只是认为没有人愿意以这种方式进行训练。
If you said, "Look, I'm going to go on this blast and cruise type philosophy where it's hard to build, easy to maintain." So instead of trying to build everything at once, I'm going to really prioritize one muscle from the upper body and one muscle from the lower body, or two, each month.
如果你说，“看，我将继续这种爆炸和巡航类型的哲学，它很难构建，但很容易维护。”因此，我不会尝试一次构建所有内容，而是每月优先考虑上半身的一块肌肉和下半身的一块肌肉，或两块。
So month one, it's quads and pecs.
所以第一个月，是股四头肌和胸肌。
And month two, it's back and hamstrings.
第二个月，是背部和腿筋。
Month three, it's delts, and then glutes and adductors because they kind of go together.
第三个月，是三角肌，然后是臀肌和内收肌，因为它们是相辅相成的。
Maybe you throw arms into that.
也许你会为此投入双臂。
Delts and arms and then glutes and adductors.
三角肌和手臂，然后是臀肌和内收肌。
And then you rotate.
然后你旋转。
You rotate through that cycle, and you're doing all of it.
你轮流经历这个周期，并且你正在做所有的事情。
You're just skewing the volume a lot, and the focus, the progressive overload focus.
你只是大大扭曲了音量和焦点，逐渐超载的焦点。
So on the months that you're maintaining, you're just trying to do one or two sets, limited volume, trying to maintain your strength on-
所以在你维持的几个月里，你只是尝试做一到两组，限制训练量，试图保持你的力量——
Andrew Huberman:
安德鲁·休伯曼：
Per exercise, two or three exercises.
每次练习，进行两到三个练习。
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
Yeah.
是的。
Andrew Huberman:
安德鲁·休伯曼：
Well, this is-
嗯，这是——
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
But then you're really blasting the muscle that you're focused on.
但随后你就会真正锻炼到你所关注的肌肉。
Theoretically, those would grow a lot during the focus month, and then they maintain.
从理论上讲，这些在焦点月期间会增长很多，然后保持不变。
Maybe that's a better way to grow muscle.
也许这是增长肌肉的更好方法。
It's just no one would ever do it.
只是没有人会这么做。
Andrew Huberman:
安德鲁·休伯曼：
To me, what you described for glutes and what you're describing now for essentially any body part, there's a common theme here, which is that short periods of, let's say, four to six weeks of prioritization-
对我来说，你所描述的臀肌和你现在所描述的基本上任何身体部位，这里有一个共同的主题，那就是短期的，比方说，四到六周的优先顺序——
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
Mm-hmm
嗯嗯
Andrew Huberman:
安德鲁·休伯曼：
...
...
training a muscle three times a week, different movements, perhaps even different rep ranges, and this is the key thing that I'm taking away from what you said, and then throttling back on the volume for other muscle groups.
每周训练一块肌肉三次，不同的动作，甚至可能不同的次数范围，这是我从你所说的内容中学到的关键，然后减少其他肌肉群的训练量。
Not panicking that you're going to lose all your-
不要惊慌，你会失去所有——
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
Yes
是的
Andrew Huberman:
安德鲁·休伯曼：
...
...
development in these other muscle groups-
这些其他肌肉群的发展-
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
Yeah
是啊
Andrew Huberman:
安德鲁·休伯曼：
...
...
is really what allows you to bring everything up to the more or less same level.
这确实可以让你将一切提升到或多或少相同的水平。
And yet I also agree with the last sentence you said.
但我也同意你说的最后一句话。
Most people lack the discipline or just the ability to throttle back- on the volume of work for body parts that they're strong in because it feels so damn good to train the things that you're strong in, and yet it's the exact opposite of what we need to do.
大多数人缺乏纪律，或者只是缺乏限制自己擅长的身体部位的工作量的能力，因为训练自己擅长的部位感觉非常好，但这与我们需要做的恰恰相反。
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
I did that for delts, but it gets to a point where I'm so sick of doing delt raises for the front side and rear delt.
我对三角肌进行了这样的训练，但是我已经厌倦了对三角肌前侧和后侧进行三角肌平举了。
You just get so sick of it, but I would do a lot of variety.
你只是厌倦了它，但我会做很多变化。
But I started training more volume, more frequency.
但我开始训练更多的量、更多的频率。
I wasn't necessarily focused on progressive overload either.
我也不一定关注渐进式超负荷。
I've preached progressive overload, but my delts grew at the age of 48.
我一直宣扬渐进式超负荷训练，但我的三角肌在 48 岁时就开始生长了。
Now I'm 49, but they grew last year, which is hard to do at our age, to have your all-time best delts after all these years of lifting.
现在我已经 49 岁了，但它们去年有所增长，这在我们这个年纪很难做到，在经过这么多年的举重训练后，你还能拥有有史以来最好的三角肌。
But I incorporated a lot of variety.
但我融入了很多变化。
I was doing lengthened partials, cables, machines, dumbbells, bands.
我做的是加长部分、拉力器、器械、哑铃、弹力带。
I was doing it all, and just the extra volume grew my delts.
我做了这一切，只是额外的训练量让我的三角肌得到了增长。
I didn't get stronger at shoulder press or lateral raises.
我在肩部推举或侧平举方面并没有变得更强。
I was just hitting them more frequently, doing more volume.
我只是更频繁地击打它们，做更多的训练量。
You reach a point where you're sick of it, and you're like, "I can't.
当你达到了厌倦的地步，你就会说：“我不能。
I don't want to do any more delt raises." So it naturally lends itself to four-week spurts.
我不想再做三角肌平举了。”因此，它自然适合四个星期的突增。
Andrew Huberman:
安德鲁·休伯曼：
Mm-hmm.
嗯嗯。
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
I do it for four weeks, then I throttle back and-
我这样做了四个星期，然后我节流并且-
Andrew Huberman:
安德鲁·休伯曼：
It seems a big number.
这似乎是一个很大的数字。
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
With grip training, I was always like, "Man, I will never be able to hold onto the bar with my max deadlift weight." And then I did a powerlifting competition a lot of years ago, and I'm like, "Oh, shoot, I can't wear straps.
在进行握力训练时，我总是想，“伙计，我永远无法以我的最大硬拉重量握住杠铃。”很多年前我参加了一次举重比赛，我当时想，“哦，天哪，我不能戴带子。
I've got to strengthen my grip." Well, what I learned was chalk adds like 80 pounds to my grip, mixed grip adds another 80 pounds, and using a really knurled bar adds like another 80 pounds to my grip.
我必须加强我的抓地力。”嗯，我了解到粉笔使我的握力增加了 80 磅，混合握力又使我的握力增加了 80 磅，而使用滚花杆则使我的握力又增加了 80 磅。
So I've gotten to where I almost deadlifted 675 once.
所以我已经达到了有一次差点硬拉 675 的地步。
Andrew Huberman:
安德鲁·休伯曼：
Wow.
哇。
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
I got it so close to being locked out, but I could hold onto the bar.
我差一点就被锁在门外了，但我可以抓住栏杆。
Once I focused on my grip training for two, three months, I got it super strong.
当我专注于握力训练两三个月后，我的握力变得非常强大。
Now I don't have to train it that much.
现在我不需要训练那么多了。
Every once in a while, I notice, okay, my grip limited my deadlift.
每隔一段时间，我就会注意到，好吧，我的握力限制了我的硬拉。
I got to train a few sessions, and it's back to good.
我训练了几节课，现在已经恢复正常了。
It's like you blend that into your motor programming or something.
就像你将其融入到你的运动编程或其他东西中一样。
Now you use it more, and it's easier to maintain it for some reason, but you got to put in that work up front.
现在您使用它的次数更多，并且由于某种原因维护它更容易，但是您必须预先投入这项工作。
Andrew Huberman:
安德鲁·休伯曼：
Mm-hmm.
嗯嗯。
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
So these are just things that kind of lend credence to what you're saying.
所以这些只是让你所说的话更加可信的事情。
Andrew Huberman:
安德鲁·休伯曼：
I'd like to take a quick break and acknowledge one of our sponsors, David.
我想稍微休息一下并感谢我们的赞助商之一大卫。
David makes a protein bar unlike any other.
大卫制作的蛋白质棒与众不同。
It has 28 grams of protein, only 150 calories, and zero grams of sugar.
它含有 28 克蛋白质，仅 150 卡路里，零克糖。
That's right, 28 grams of protein and 75% of its calories come from protein.
没错，28克蛋白质，其75%的热量都来自于蛋白质。
This is 50% higher than the next closest protein bar.
这比第二接近的蛋白质棒高出 50%。
David protein bars also taste amazing.
大卫蛋白棒的味道也很棒。
Even the texture is amazing.
就连质感也令人惊叹。
My favorite bar is the chocolate chip cookie dough, but then again, I also like the new chocolate peanut butter flavor and the chocolate brownie flavor.
我最喜欢的巧克力棒是巧克力饼干面团，但话又说回来，我也喜欢新的巧克力花生酱口味和巧克力布朗尼口味。
Basically, I like all the flavors a lot.
基本上，所有的口味我都很喜欢。
They're all incredibly delicious.
它们都非常美味。
In fact, the toughest challenge is knowing which ones to eat on which days and how many times per day.
事实上，最艰巨的挑战是知道哪一天吃哪些食物以及每天吃多少次。
I limit myself to two per day, but I absolutely love them.
我限制自己每天只能吃两个，但我绝对喜欢它们。
With David, I'm able to get 28 grams of protein in the calories of a snack, which makes it easy to hit my protein goals of one gram of protein per pound of body weight per day, and it allows me to do so without ingesting too many calories.
有了 David，我就能在一份零食的卡路里中获得 28 克蛋白质，这让我很容易达到每天每磅体重 1 克蛋白质的蛋白质目标，而且我可以在不摄入太多卡路里的情况下实现这一目标。
I'll eat a David protein bar most afternoons as a snack, and I always keep one with me when I'm out of the house or traveling.
大多数下午我都会吃大卫蛋白棒作为零食，当我出门或旅行时，我总是随身携带一根。
They're incredibly delicious, and given that they have 28 grams of protein, they're really satisfying for having just 150 calories.
它们非常美味，而且含有 28 克蛋白质，仅含 150 卡路里热量就已经很令人满意了。
If you'd like to try David, you can go to davidprotein.com/huberman.
如果您想尝试 David，可以访问 david Protein.com/huberman。
Again, that's davidprotein.com/huberman.
同样，这是 david Protein.com/huberman。
I take one week off every, say, 14 to 16 weeks.
我每隔 14 到 16 周休息一周。
I just don't lift on purpose.
我只是不是故意举起的。
Sometimes life events dictate that.
有时生活事件决定了这一点。
Most often it's deliberate, it's scheduled, and I do it because it keeps things fresh, and I notice it hasn't hurt me.
大多数情况下，这是故意的，是有计划的，我这样做是因为它让事情保持新鲜感，而且我发现它并没有伤害我。
But what are your thoughts on layoffs of a week or longer in terms of them being beneficial?
但是，您对裁员一周或更长时间的好处有何看法？
I will say if I go much longer than a week, like I've gone 10 days before, and then I'm just going crazy.
我会说，如果我去的时间超过一周，比如我之前去了十天，那么我就会发疯。
I want to get back in the gym and train.
我想回到健身房训练。
And I'm doing other things.
我正在做其他事情。
I'm running.
我正在跑步。
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
Yeah.
是的。
Andrew Huberman:
安德鲁·休伯曼：
I'm doing exercise, I'm moving.
我在运动，我在运动。
Or if I'm on vacation, typically, I'm walking a ton, like 40,000 steps a day.
或者，如果我在度假，通常我会走很多路，比如每天 40,000 步。
I'm backpacking, or I'm doing some other movement of some kind.
我正在背包旅行，或者正在做某种其他运动。
But if I take more than 10 days off, I then start to notice that my urge to train actually starts to diminish again.
但如果我休息超过 10 天，我就会开始注意到我对训练的渴望实际上又开始减弱。
And then I start training again, and it kind of comes back.
然后我再次开始训练，感觉又回来了。
So there's clearly something there, and everybody's different.
所以显然有一些东西存在，而且每个人都是不同的。
But what are your thoughts on layoffs of a week or longer?
但您对一周或更长时间的裁员有何看法？
Are you okay with your clients saying, "You know, I'm going to take a week off and go to Hawaii, and I'm just not going to lift.
你是否同意你的客户说：“你知道，我要休息一周去夏威夷，但我不会举重。
I'm just going to lay around on the beach and have a good time." What are your thoughts on extended layoffs?
我只想躺在海滩上享受美好时光。”您对于延长裁员计划有何看法？
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
So this was something in the early 2000s.
这是 2000 年代初的事情。
I think his name was Bryan Haycock.
我认为他的名字是布莱恩·海考克。
He had this hypertrophy-specific training, and he called it strategic reconditioning or something like that.
他接受了这种针对肥大的训练，他称之为战略修复或类似的东西。
And we always thought maybe there's something to it where then it primes you to get newbie gains again, or at least it will actually help you grow more muscle.
我们一直认为它可能有一些东西可以让你再次获得新手收益，或者至少它实际上会帮助你增长更多的肌肉。
But it was always just kind of a theory.
但这始终只是一种理论。
But in practice, a lot of bodybuilders don't tend to do that.
但实际上，很多健美运动员并不倾向于这样做。
They tend to train year-round.
他们倾向于全年训练。
But the thing is, you need to deload.
但问题是，你需要卸载。
It's really hard to not get nagging pain injuries.
很难不受到持续不断的疼痛伤害。
It's important to not necessarily take a week off, but chill for at least a few days, maybe a whole week.
重要的是不一定要休息一周，而是至少放松几天，也许一整周。
But this was recently put to the test in the literature, taking a week off.
但这最近在文献中得到了检验，休息了一周。
Brad Schoenfeld was on that paper, and what they found was you didn't see better benefits taking the week off, but you also didn't lose much.
布拉德·舍恩菲尔德（Brad Schoenfeld）在那篇论文上发表了自己的观点，他们发现，休息一周并没有看到更好的好处，但你也没有损失太多。
But what I want to talk about is this literature.
但我想谈的是文学。
I'm not well-versed in it.
我对此不太精通。
I'd have to go back and look.
我得回去看看。
But it's people who did periodic training, like if you train for a few weeks and then take a week off and then train for a few weeks.
但人们会进行定期训练，比如训练几周，然后休息一周，然后再训练几周。
Yes, you lose strength.
是的，你失去了力量。
You decondition.
你身体状况不佳。
You lose strength and some size, but you quickly gain it back And this whole notion that you have to be training year-round all the time, it's just not evidence-based on a few studies that have shown similar results with people that take some periodic time off.
你会失去力量和一些体型，但很快就会恢复。你必须全年都进行训练的整个观念，只是没有证据基于一些研究，这些研究对定期休息的人显示了类似的结果。
Andrew Huberman:
安德鲁·休伯曼：
Mm-hmm.
嗯嗯。
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
You gain it back quickly due to muscle memory.
由于肌肉记忆，你很快就能恢复它。
Here's where it can be beneficial.
这就是它的好处所在。
If it helps your psychological desire to train-
如果它有助于你训练的心理欲望——
Andrew Huberman:
安德鲁·休伯曼：
Mm-hmm
嗯嗯
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
...
...
or if it helps heal nagging injuries or pain, then it can be beneficial.
或者，如果它有助于治愈困扰的伤害或疼痛，那么它可能是有益的。
I don't recommend it to my followers, but I do recommend having times where you chill.
我不向我的追随者推荐它，但我确实建议您度过一段放松的时光。
Life sometimes forces you into that.
生活有时会迫使你这么做。
You either get sick, or you get injured, or you have to go on a vacation, and you just don't have access to a gym.
你要么生病了，要么受伤了，要么必须去度假，而你就是无法去健身房。
But I tend to just listen to my body, and there are just times where you're pushing it hard, and you just feel beat up, and it's like have a few easy days.
但我倾向于只听我的身体的声音，有时候你用力推动它，你就会感到被打败，就像度过了几天轻松的日子一样。
It doesn't have to be a week.
不一定要一周。
It could just be three training days.
可能只有三天的训练时间。
Andrew Huberman:
安德鲁·休伯曼：
Mm-hmm.
嗯嗯。
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
And you'll come back refreshed.
你回来时会神清气爽。
But I think it's a vital, necessary, crucial component of long-term lifting, and if you don't do that, it'll end up hurting you.
但我认为这是长期举重中至关重要的、必要的、关键的组成部分，如果你不这样做，最终会伤害你。
You can't just train.
你不能只是训练。
It's like, how do you make sure you're not overreaching?
就像，你如何确保自己不会做得太过分？
How do you nail that perfect volume and effort and where you're not pushing it too hard, where you're not inhibiting your muscle activation because you get things perfect, and you can't predict your sleep and your stress and your recovery physiology all the time.
你如何确定完美的训练量和努力程度，在什么地方不要太用力，在什么地方你不会抑制你的肌肉激活，因为你把事情做到了完美，而且你无法一直预测你的睡眠、你的压力和你的恢复生理机能。
So I think it's a good idea to chill for a little bit and do lesser volume or do different exercises that are just easier on the body, and then you'll be pleasantly surprised, like, "Wow." And what I always like doing with my clients is, that's what I like with my Booty by Brett programming is I want my clients to know you don't have to squat and deadlift year-round.
所以我认为放松一下，减少运动量，或者做一些对身体来说更容易的不同运动是个好主意，然后你会感到惊喜，比如，“哇”。我总是喜欢和我的客户一起做的是，这就是我喜欢 Brett 的 Booty 编程的原因，我希望我的客户知道你不必全年都进行深蹲和硬拉。
When you're doing a step-up or a lunge with weight, two studies show that, one on step-ups, one on Bulgarian split squats, one group did bilateral, one group did single leg, and they both gained the same squat strength.
当你进行上台阶或负重弓步时，两项研究表明，一项是上台阶，另一项是保加利亚分腿深蹲，一组进行双侧深蹲，一组进行单腿深蹲，并且他们都获得了相同的深蹲力量。
Now, I'm not going to tell the world's strongest powerlifter, "Don't squat.
现在，我不会告诉世界上最强的举重运动员，“不要深蹲。
You can maintain all your squat strength with single leg training." But for the masses, yes, the single leg squat pattern is the squat pattern.
你可以通过单腿训练来保持所有的深蹲力量。”但对于大众来说，是的，单腿深蹲模式就是深蹲模式。
It builds your bilateral double leg strength as well.
它还可以增强双侧双腿的力量。
You don't have to do every lift year-round.
您不必全年都做每次电梯。
They transfer each other.
他们互相转移。
Pick one exercise from that pattern and trust that you're going to maintain most of your strength.
从该模式中选择一项练习，并相信您将保持大部分力量。
Yes, when you have the squat-focused month and you put deadlifts and hip thrusts on the back burner, the next month, yes, you set a PR on squats.
是的，当你在以深蹲为重点的一个月里，把硬拉和髋部推力放在次要位置时，下个月，是的，你就为深蹲设定了个人最佳纪录。
On week four, you're feeling good.
第四周，你感觉很好。
You start off the new month now focusing on, say, deadlifts or hip thrusts.
新的一个月开始时，你现在的重点是硬拉或髋部推力。
Maybe you lost some strength, but it quickly comes back, and now by week four, you can PR on that too.
也许你失去了一些力量，但很快就会恢复，现在到第四周，你也可以在这方面进行公关。
Things come back.
事情又回来了。
And I think that's something that's really hard for people.
我认为这对人们来说真的很难。
You get so tied to the lifts themselves.
你对电梯本身是如此的依赖。
You get so tied to the routine and the, "I have to be doing every exercise.
你与日常生活息息相关，“我必须做每一项练习。
If I stop deadlifting, I'm going to shrink.
如果我停止硬拉，我就会缩小。
If I stop squatting, I'm going to shrink." And the body's pretty resilient.
如果我停止蹲着，我就会缩小。”而且身体的恢复能力还蛮强的。
You maintain your muscle.
你保持你的肌肉。
You maintain your strength.
你保持你的力量。
If you have to do a single leg pattern or if you're just training the movement patterns, you will retain those.
如果您必须做单腿模式或者您只是训练运动模式，您将保留这些模式。
If you're training it third in the workout, not setting PRs, but you're just doing it.
如果你在训练中进行第三次训练，而不是设定个人成绩，那么你只是在做。
I was really focusing on squats and deadlifts for three, four months, and I do hip thrust just lightweight, mind-muscle connection focused.
三、四个月以来，我一直专注于深蹲和硬拉，我只做轻量的髋部推力，专注于精神与肌肉的联系。
But I'm focusing on the squeeze position, so I'm maintaining my squeeze strength that way.
但我专注于挤压位置，所以我以这种方式保持挤压力量。
I'm focusing on my stretch strength through squats and deadlifts.
我通过深蹲和硬拉专注于我的伸展力量。
So the second I said, "I'm going to do hip thrust first today." I haven't done hip thrust first in three months, four months.
所以第二次我说：“今天我要先做髋部推力。”我已经三个月、四个月没有先做过髋部推力了。
I did them first in the workout, and I tied three PRs.
我在训练中首先做到了这些，并取得了三个个人纪录。
Andrew Huberman:
安德鲁·休伯曼：
Mm.
嗯。
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
I did three sets and all three tied PRs because I had that bottom position strength through the squats and the deadlifts.
我做了三组，所有三组并列个人纪录，因为我通过深蹲和硬拉拥有底部位置的力量。
I had that top strength by doing the mind-muscle connection stuff.
通过进行精神与肌肉的联系，我拥有了最强的力量。
It was there.
它就在那里。
I just was always training in a fatigued state.
我只是一直在疲劳的状态下训练。
I think there's a benefit to mixing it around for that reason.
我认为出于这个原因将其混合是有好处的。
Andrew Huberman:
安德鲁·休伯曼：
So it translates.
所以就这么翻译了。
Mm-hmm.
嗯嗯。
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
And I wish more people knew, especially when you're in pain, if squats are hurting you, don't do it for a while.
我希望更多的人知道，尤其是当你感到疼痛时，如果深蹲对你造成伤害，暂时不要做。
Find a suitable alternative.
寻找合适的替代方案。
If deadlifts are hurting you, don't do it for a while.
如果硬拉对你造成伤害，暂时不要做。
If hip thrusts are hurting you, don't do it for a while.
如果臀部推力让您感到疼痛，请暂时不要这样做。
And the thing with hip thrusts, you see on the internet people saying, "Oh, hip thrusts are bad for your back." Well, or especially the scoop method is bad for your back.
至于臀部推力，你会在互联网上看到人们说，“哦，臀部推力对你的背部不好。”嗯，尤其是舀法对你的背部不好。
No, the scoop method is better for your back.
不，勺式方法对您的背部更好。
But hip thrusts don't hurt your back if you're doing it properly.
但如果你做得正确，臀部推力不会伤害你的背部。
You know what limits you is the bruising on your hips when you get freakishly strong.
你知道当你变得异常强壮时，限制你的是臀部的瘀伤。
I have female clients that are hip thrusting in the 700 pounds.
我有一些女性客户正在进行 700 磅的臀部推举。
Andrew Huberman:
安德鲁·休伯曼：
Oof.
噢。
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
Yeah, they're freaks.
是的，他们是怪胎。
I have five that have hip thrust over 600 pounds, maybe six.
我有五个臀部推力超过 600 磅的人，也许有六个。
But yeah, most of them can do 315 for 20, 405 for 10, 495 for five.
但是，是的，他们中的大多数人可以 20 人完成 315 次、10 人完成 405 次、5 人完成 495 次。
Most of them can do that, and they weigh an average of 140 pounds.
他们中的大多数人都能做到这一点，而且他们的平均体重为 140 磅。
Andrew Huberman:
安德鲁·休伯曼：
Wow.
哇。
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
Because you go to a powerlifting gym, and what do they have?
因为你去举重健身房，他们有什么？
Squat racks.
深蹲架。
You go to an Olympic lifting training center, they have platforms-
你去奥林匹克举重训练中心，他们有平台-
Andrew Huberman:
安德鲁·休伯曼：
Mm-hmm
嗯嗯
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
...
...
with squat stands.
与深蹲架。
You go to a glute lab, you're going to have 10 hip thrust stations.
你去臀肌实验室，你会有 10 个臀部推力站。
You're going to see 10 people hip thrusting.
你会看到 10 个人进行臀部推力。
We get really freakishly good at hip thrusts.
我们非常擅长髋部推力。
But what limits people is the bruising and the pain at the hips.
但限制人们的是臀部的瘀伤和疼痛。
So especially if you use a rotisserie hip thrust, you can use about 10% to 20% more weight.
因此，特别是如果您使用烤臀推力，则可以多使用约 10% 至 20% 的重量。
They're typically the day after they really crush rotisserie, their hips are beat up, they're bruised, or you can get abrasions or sores there.
通常是在他们真正压碎烤肉架的第二天，他们的臀部被殴打、瘀伤，或者那里可能会出现擦伤或溃疡。
So they're going, "Coach, my hips hurt." Okay, what do you do?
所以他们会说，“教练，我的臀部受伤了。”好吧，你做什么？
Instead of hip thrust, now you do single leg hip thrust, or you have partner hip thrust.
现在，您不再进行髋部推力，而是进行单腿髋部推力，或者进行伙伴髋部推力。
You have someone sit backwards on your lap because the surface area is spread out, and you hip thrust a human for high reps, because it doesn't hurt.
你让某人向后坐在你的腿上，因为表面积分散了，你用臀部推一个人以进行高次数，因为它不会受伤。
It lets those parts heal.
它可以让这些部位愈合。
So we have to mix things around.
所以我们必须把事情混合起来。
We have to switch it up.
我们必须改变它。
Also, if, yeah, sometimes hip thrust can make your knees a little sore if you do pause reps or bar plus band where you add extra resistance to make the top harder.
另外，是的，如果你暂停重复次数或杠铃加弹力带，增加额外的阻力以使上衣变得更硬，有时髋部推力会让你的膝盖有点酸痛。
So everything requires...
所以一切都需要...
The iron game is a thinking man's game.
铁人游戏是有思想的人的游戏。
You can get great gains doing the very basics, what we talked about in the beginning.
通过我们一开始谈到的基础知识，你可以获得巨大的收获。
The listeners are going to be overwhelmed.
听众将会不知所措。
It's going to be like, look, just do two full body workouts a week, two hard sets.
就像，看，每周进行两次全身锻炼，两次高强度训练。
Warm up, two hard sets in any rep range, because the rep range doesn't matter so much.
热身，在任何次数范围内进行两次硬组，因为次数范围并不那么重要。
You can gain muscle with lower reps, medium reps, or higher reps.
您可以通过较低次数、中等次数或较高次数来获得肌肉。
Mix it up to keep it interesting.
将其混合起来以保持有趣。
You'll get most of your gains doing it that way.
这样做你会获得大部分收益。
You'll get 85% of your gains doing it that way, and the benefit is you won't be beat up, you'll be recovered, and you'll be motivated to lift because you'll be looking forward to going to the gym.
这样做你会获得 85% 的收益，好处是你不会被打败，你会康复，而且你会更有动力去举重，因为你会期待去健身房。
All this other stuff is for the extra 15%.
所有这些其他东西都是额外的 15%。
The guys who are really into it, the people who are obsessed with it like us, we're-
那些真正热衷于它的人，那些像我们一样痴迷于它的人，我们是——
Andrew Huberman:
安德鲁·休伯曼：
Guys and gals.
伙计们和姑娘们。
You're talking about men and women.
你说的是男人和女人。
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
Yeah.
是的。
Andrew Huberman:
安德鲁·休伯曼：
Yeah.
是的。
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
And with guys, it tends to be full body hypertrophy.
对于男性来说，往往是全身肥大。
With women, it tends to be more glute specific because that's what's popular, what's in vogue right now.
对于女性来说，它往往更针对臀部，因为那是流行的，现在流行的。
But yeah, this extra 15%, it's a thinking man's game, thinking woman's game.
但是，是的，这额外的 15%，是一个有思想的男人的游戏，有思想的女人的游戏。
And you've got to use strategy.
而且你必须使用策略。
You've got to learn somewhat about the biomechanics and the physiology, but that's what makes it so fun, and we're able to learn new things as we're approaching 50.
你必须学习一些关于生物力学和生理学的知识，但这就是它如此有趣的原因，而且当我们接近 50 岁时，我们能够学习新的东西。
How cool is that?
那有多酷？
Andrew Huberman:
安德鲁·休伯曼：
Yeah, it's an endless progression.
是的，这是一个永无止境的进步。
And I would say learn to enjoy training hard, which means different things for different people.
我想说的是学会享受刻苦训练，这对不同的人来说意味着不同的事情。
People have different schedules, different pain thresholds, different goals, but as you were saying yesterday, there are many paths to Rome.
人们有不同的日程安排、不同的痛苦阈值、不同的目标，但正如你昨天所说，通往罗马的道路有很多。
I really appreciate you taking so much time to be so thorough about what most people need at the beginning, what everyone needs at some point in terms of specialization and how to specialize, because it's something that's not discussed often enough-
我真的很感激你花这么多时间来如此彻底地了解大多数人一开始需要什么，每个人在某个时候在专业化方面需要什么以及如何专业化，因为这是一个没有被经常讨论的事情 -
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
Yeah
是啊
Andrew Huberman:
安德鲁·休伯曼：
...
...
with respect to balancing out aesthetics, strength, and just staying uninjured.
平衡美观、力量和保持不受伤。
And also, it adds the novelty component.
而且，它还增加了新奇的成分。
It makes it fun.
这很有趣。
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
Yep.
是的。
Andrew Huberman:
安德鲁·休伯曼：
We have some questions from the audience, literally.
从字面上看，我们有一些观众的问题。
I solicited on social media for questions.
我在社交媒体上征求问题。
I'm going to do something I rarely do during the podcast, which is to bring out my phone, because I need to bring out my phone to get the questions that people listed off, and there are a ton of questions.
我要做一些我在播客期间很少做的事情，那就是拿出我的手机，因为我需要拿出我的手机来获取人们列出的问题，而且有很多问题。
So one of the most common questions here is what rep ranges should somebody use in order to bring up a lagging body part?
因此，这里最常见的问题之一是，为了调出滞后的身体部位，人们应该使用什么次数范围？
So let's assume it's glutes or arms.
所以我们假设它是臀肌或手臂。
In this case, it was arms.
在这种情况下，它是武器。
Seems to be a male in this case, so not surprisingly, arms.
在这种情况下，似乎是男性，所以毫不奇怪，手臂。
What rep ranges should they use?
他们应该使用什么次数范围？
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
So classic Brad Schoenfeld paper, three sets of three versus three sets of 10 on the squat.
布拉德·舍恩菲尔德 (Brad Schoenfeld) 的经典论文，三组 3 组与三组 10 组深蹲。
Three sets of 10 grew more muscle.
三组，每组 10 次，肌肉增长更多。
But in general, lightweight and heavyweight grow similar amounts of muscle, but you have to reach a certain amount of reps.
但总的来说，轻量级和重量级的肌肉增长量相似，但你必须达到一定的重复次数。
The consensus is about five or six.
共识大约有五六个。
So say you have to do at least six reps, but it could be all the way up to 30, they grow the same amount of muscle.
假设你必须做至少 6 次，但也可能一直到 30 次，它们会增长相同数量的肌肉。
There is some argument as to whether high reps create more muscle damage.
关于高次数是否会造成更多的肌肉损伤存在一些争议。
There seems to be evidence of that.
似乎有证据表明这一点。
So if you train a muscle frequently, the lower side of things might be better.
因此，如果你经常训练某块肌肉，较低的一侧可能会更好。
It also is kind of exercise dependent, like single joint movements tend to be better done with higher reps, I think.
我认为，这也与运动有关，就像单关节运动往往以更高的次数完成更好。
That's my opinion.
这是我的意见。
But generally, if you like doing low reps, you could do sets of six and grow just fine.
但一般来说，如果你喜欢做低次数的动作，你可以做六组，然后就可以很好地成长。
If you love higher reps, you could do sets of 20 to 30 and grow just fine.
如果你喜欢更高的次数，你可以做 20 到 30 组，这样就能很好地成长。
I think variety is always the best case because it's boring and it's kind of like different stress on the body to spare the joints.
我认为多样性始终是最好的情况，因为它很无聊，而且有点像身体承受不同的压力以保护关节。
But if you don't like going heavy, you never have to.
但如果你不喜欢沉重的负担，那你就永远不必这样做。
If you don't like going super high reps, you never have to.
如果你不喜欢做超高次数，你永远不必这样做。
Andrew Huberman:
安德鲁·休伯曼：
Lots of questions here about calves.
这里有很多关于小牛的问题。
In the video, we talked a little bit about this, or a lot about this.
在视频中，我们对此进行了一些讨论，或者说进行了很多讨论。
I have an asymmetry in calves due to an injury on my left calf, but it's coming up.
由于我的左小腿受伤，我的小腿不对称，但它正在出现。
Like last couple months, it's really been moving, and the tips you gave me yesterday, and again, there's a link to this in the show note captions, were super helpful, in particular around standing calf raises and about emphasizing partials in the stretched position at the end of the set.
就像过去几个月一样，它真的很令人感动，昨天你给我的提示，在表演笔记标题中有一个链接，非常有帮助，特别是关于站立小腿举起和强调在组结束时伸展位置的部分动作。
Could you reiterate those points and add to those points?
您能否重申并补充这些观点？
Many people here want to grow their calves.
这里的许多人都想养育自己的小牛。
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
All right.
好吧。
Calves are so genetic.
小牛的遗传性很强。
So if you have good calf genetics, you don't even need to train them.
因此，如果您拥有良好的小牛遗传，您甚至不需要训练它们。
They're just huge.
它们太大了。
You have poor calf genetics, you might be feeling like, "Man, I can't do anything to bring them up." The evidence emerging is that there's not much use for seated calf raises or for really focusing on the top squeeze position.
你的小牛基因很差，你可能会觉得，“伙计，我无能为力抚养它们。”越来越多的证据表明，坐姿提踵或真正专注于顶部挤压位置并没有多大用处。
Calves respond good to stretch, and you can do just straight up full range standing calf raises.
小腿对伸展反应良好，您可以直接进行全范围站立小腿抬高。
You could also just do lengthened partials where you just do the bottom half.
你也可以只做加长的部分，只做下半部分。
And if you do full range calf raises, you might benefit from doing extended partials, like lengthened super sets where you keep going.
如果你进行全方位小腿抬高，你可能会从延长的部分训练中受益，比如持续进行的加长超级组。
You might be able to do three to five more reps at the end just doing the bottom portion.
最后，你可能可以再做三到五次，只做底部部分。
Focus on the stretch with calves.
专注于小腿的伸展。
Andrew Huberman:
安德鲁·休伯曼：
Fantastic.
太棒了。
Many questions about can a person grow muscle after age 40?
很多人问40岁以后还能长肌肉吗？
And I'm going to dovetail this with the several questions from the women who ask can one build more muscle starting resistance training for the first time in perimenopause or menopause?
我将把这一点与女性提出的几个问题相吻合，她们问，在围绝经期或更年期第一次开始阻力训练可以锻炼更多的肌肉吗？
Which is essentially a age question as well, but it weaves in additional women-specific issues.
这本质上也是一个年龄问题，但它还涉及其他女性特有的问题。
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
Absolutely, but it just matters whenever you start.
当然，但无论何时开始，这都很重要。
If you start training in your 80s, I think there's even evidence in maybe 90-year-olds, they can grow muscle.
如果你在 80 多岁时开始训练，我认为甚至有证据表明 90 多岁的人也可以长出肌肉。
Andrew Huberman:
安德鲁·休伯曼：
Awesome.
太棒了。
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
But the caveat is that you start like Andrew, you and I won't be able to have this much muscle when we're 90, obviously.
但需要注意的是，你一开始就像安德鲁一样，显然，当我们 90 岁时，你和我将无法拥有这么多肌肉。
Andrew Huberman:
安德鲁·休伯曼：
I disagree.
我不同意。
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
I hope you're right.
我希望你是对的。
Well, maybe we will.
好吧，也许我们会的。
Maybe you'll figure out these with your protocols.
也许你会用你的协议来解决这些问题。
But my point is, if you start training when you're 15, and you train optimally throughout your whole life, there will be a point where you peak with your muscle mass, and then there will be a point.
但我的观点是，如果你从 15 岁开始训练，并且在一生中都以最佳状态进行训练，那么就会有一个点让你的肌肉质量达到顶峰，然后就会有一个点。
But the point is, it's further than people think.
但重点是，它比人们想象的要远。
People used to think, well, you'll probably start losing muscle mass in your 30s.
人们过去常常认为，你可能会在 30 多岁时开始失去肌肉质量。
No, it's probably more like in your 50s, you can maintain all of it.
不，可能更像是在你50多岁的时候，你可以维持这一切。
But if you haven't started lifting, you will absolutely grow muscle.
但如果你还没有开始举重，你绝对会长肌肉。
Will a 70-year-old who starts training for the first time grow muscle as much as you will when you're in your 20s?
70岁的人第一次开始训练，肌肉的增长速度会和你20多岁时一样多吗？
No, but you still will grow.
不，但你仍然会成长。
It's just blunted a little bit.
它只是变钝了一点点。
Age tends to dull everything, but you can absolutely grow, and you should absolutely start.
年龄往往会让一切变得迟钝，但你绝对可以成长，而且你绝对应该开始。
Andrew Huberman:
安德鲁·休伯曼：
A couple of questions about muscle growth and maintenance training for women during pregnancy.
关于女性怀孕期间肌肉生长和维持训练的几个问题。
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
Strength training during pregnancy is very well-researched.
怀孕期间的力量训练已得到充分研究。
It is absolutely something you should do.
这绝对是你应该做的事情。
It improves your outcomes with almost everything pregnancy delivery related.
它可以改善几乎所有与妊娠分娩相关的结果。
But there's a caveat that if you haven't lifted weights, you might not want to start lifting weights while you're pregnant, but you can absolutely, if you're an avid lifter and you get pregnant, you should absolutely continue training.
但有一个警告，如果你还没有举重，你可能不想在怀孕期间开始举重，但你绝对可以，如果你是一个狂热的举重运动员并且你怀孕了，你绝对应该继续训练。
First trimester, this is generalizing, but first trimester, you feel more morning sickness.
孕早期，这是概括性的，但孕早期，您会感到更多孕吐。
You feel icky.
你感觉恶心。
It's hard to stay motivated, and you get morning sickness, and then second trimester, things return more to normal, and you're back to yourself again.
很难保持积极性，你会出现孕吐，然后到了孕中期，一切都恢复正常，你又回到了自己的状态。
And then third trimester is kind of day by day.
然后妊娠晚期就这样一天天过去了。
Your belly's getting in the way.
你的肚子妨碍了。
Some days feel off.
有些日子感觉不太好。
But you will find movements that work well for you.
但你会发现适合你的动作。
Sumo squats tend to be well-tolerated.
相扑深蹲往往具有良好的耐受性。
But you can even hip thrust while you're pregnant.
但怀孕期间甚至可以进行臀部推力。
You just don't let the bar push into your belly.
你只是不要让杠铃推入你的腹部。
You keep it on the upper thighs, and you don't go as deep.
你把它放在大腿上部，而且不要那么深。
Do Smith machine and keep it on your upper thighs, so it's not pushing against your belly, and you'll do just fine.
做史密斯机并把它放在大腿上部，这样它就不会挤压你的腹部，这样你就会做得很好。
But you will be able to go to the gym.
但你可以去健身房。
You might be able to do leg press.
你也许可以做腿部推举。
You can always stay moving and stay fit.
您可以始终保持运动并保持健康。
Andrew Huberman:
安德鲁·休伯曼：
Several people asked how to grow lower glutes so they don't droop.
有几个人问如何增强下臀肌，这样它们就不会下垂。
I'm assuming they're talking about the region of the glutes right above the hamstrings, and they're talking about presumably excess body fat and lack of muscle hypertrophy underneath.
我假设他们谈论的是腘绳肌正上方的臀肌区域，他们谈论的是可能过多的身体脂肪和下方缺乏肌肉肥大的情况。
And it sounds like there's a growing, it's like a glute hamstring adipose hinge.
听起来好像有一个正在生长的东西，就像臀腿筋脂肪铰链一样。
I think what they're describing.
我认为他们所描述的。
I think I understand this question.
我想我明白这个问题了。
Maybe you do.
也许你会。
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
Well, they just don't want saggy glutes, and they want to focus more on the...
好吧，他们只是不想要下垂的臀部，他们想更多地关注......
You want that-
你想要那个-
Andrew Huberman:
安德鲁·休伯曼：
What's sagging, though?
然而，什么是下垂呢？
Is it the body fat, or is it the muscle that's sagging?
是身体脂肪多了，还是肌肉下垂了？
It's the body fat.
就是身体的脂肪。
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
But if you had big glutes and you had that same amount of fat, it would look better if you had like huge-
但是如果你有大块的臀肌并且你有同样数量的脂肪，那么如果你有像大块的那样看起来会更好-
Andrew Huberman:
安德鲁·休伯曼：
Stretched out over larger muscles.
伸展到较大的肌肉。
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
Yeah, exactly.
是的，完全正确。
Andrew Huberman:
安德鲁·休伯曼：
Got it.
明白了。
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
So it's the not having muscle and having more fat and that droopy appearance.
所以就是没有肌肉、有更多的脂肪以及下垂的外观。
So yes, get strong at lunges, step-ups, squats, RDLs, and hip thrusts.
所以，是的，加强弓步、上台阶、深蹲、RDL 和髋部推力。
They will all grow your glutes well.
它们都会很好地锻炼你的臀肌。
They will hit the lower glutes well.
他们会很好地锻炼臀部下部。
And, don't just do the exercises, get stronger at them.
而且，不要只是做练习，还要加强练习。
And then obviously, you want to have an optimal body composition for you.
显然，您希望拥有适合自己的最佳身体成分。
Some women have what I call genetic BBL programming.
有些女性患有我所说的遗传 BBL 编程。
It's like-
这就像——
Andrew Huberman:
安德鲁·休伯曼：
What does BBL stand for?
BBL 代表什么？
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
BBL stands for the Brazilian butt lift.
BBL 代表巴西提臀术。
It's the fat injections into your glutes.
这是向臀部注射脂肪。
I think they take fat from your stomach and inject it into your glutes, and it's-
我认为他们从你的胃里取出脂肪并将其注射到你的臀部，这是-
Andrew Huberman:
安德鲁·休伯曼：
Really?
真的吗？
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
...
...
really popular now, especially, I'm in Fort Lauderdale now, in the Miami, it's very common, and it's very common in South American cultures.
现在真的很流行，尤其是，我现在在劳德代尔堡，在迈阿密，这很常见，在南美文化中也很常见。
But some of my clients, if they have Caribbean or South American heritage, it's like they gain weight.
但我的一些客户，如果他们有加勒比海或南美血统，他们的体重就会增加。
They keep lean abs, and all their weight just goes to their butt.
他们保持着精瘦的腹肌，所有的重量都集中在臀部上。
They're just genetically blessed.
他们只是基因上受到祝福。
Andrew Huberman:
安德鲁·休伯曼：
And they're happy that way, right?
他们这样很高兴，对吗？
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
Yeah.
是的。
They can pull off 30% body fat, looking really aesthetically pleasing for their goals, whereas other people can't.
他们可以减掉 30% 的身体脂肪，看起来非常符合他们的目标，而其他人却做不到。
And so other people put on fat.
所以其他人就会发胖。
Men tend to store fat more in their bellies.
男性往往在腹部储存更多脂肪。
We have different fat storage.
我们有不同的脂肪储存。
But just even with women, they tend to store fat differently.
但即使是女性，她们储存脂肪的倾向也不同。
If you store it around your entire glute, and it just makes it rounder versus kind of going to your saddlebag areas and just making the lower look really saggy.
如果你把它放在整个臀部周围，它只会让它变得更圆，而不是放在你的马鞍区域，让下部看起来非常下垂。
So you're going to have to figure out your optimal body fat percentage and get there through diet and activity, but you can improve just through recomping, like gaining strength in your glutes, specifically on those exercises, and it'll just look better and better.
所以你必须弄清楚你的最佳体脂百分比，并通过饮食和活动来达到这个目标，但你可以通过重新补偿来改善，比如增强臀肌的力量，特别是在这些练习中，而且它看起来会越来越好。
Andrew Huberman:
安德鲁·休伯曼：
Related to that, can somebody gain muscle while losing fat, either by training while in a caloric maintenance or deficit phase?
与此相关的是，有人可以通过在热量维持或赤字阶段进行训练来在减脂的同时增加肌肉吗？
What does the literature say about that?
文献对此有何评论？
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
I've probably written more on this than anyone.
我可能比任何人都写过更多这方面的文章。
In fact, Brad and Alan are two of my best friends, Brad Schoenfeld, Alan Aragon.
事实上，布拉德和艾伦是我最好的两个朋友，布拉德·舍恩菲尔德和艾伦·阿拉贡。
I argue with them all the time about this, and they think that you should bulk and cut.
我一直在和他们争论这个问题，他们认为你应该增重和削减。
You see better results that way.
这样你会看到更好的结果。
I don't think...
我不认为...
There's one, this Helms study, by Eric Helms, and it showed that basically, the subjects gained just as much muscle in maintenance as they did with surplus, and all these studies on big surpluses just show that you gain more fat.
有一项赫尔姆斯研究，由埃里克·赫尔姆斯 (Eric Helms) 进行，它表明，基本上，受试者在维持肌肉时获得的肌肉与在有剩余肌肉的情况下获得的肌肉一样多，而所有这些关于大量剩余肌肉的研究都表明，你会获得更多的脂肪。
This is a very controversial topic, and most people will disagree with me on this, but I will say what is the stimulus for gaining muscle is working hard in the gym and PRing.
这是一个非常有争议的话题，大多数人会不同意我的观点，但我会说增肌的刺激因素是在健身房和公关中努力工作。
Do you have to be in a caloric surplus?
你必须有热量盈余吗？
The evidence doesn't appear so.
证据似乎并非如此。
I will tell you, most of my clients recomp.
我会告诉你，我的大多数客户都会重新补偿。
They come to me, I attract already fit people who come to me, and then I say, "Do you get enough protein?" They say, "Yes, I get around a gram per pound of body weight per day." And I say, "Good.
他们来找我，我吸引已经健康的人来找我，然后我说，“你得到足够的蛋白质吗？”他们说：“是的，我每天每磅体重大约摄入一克。”我说：“很好。
I'm not going to touch your diet.
我不会碰你的饮食。
Let's just get strong." And they recomp.
让我们变得坚强吧。”他们重新组合。
I've had clients that train with me for a whole year.
我有一些客户和我一起训练了一整年。
They stay at 135 pounds the whole year, and at the end of the year, they show me, "Brett, look at my jeans.
他们全年体重都保持在 135 磅，到了年底，他们向我展示，“布雷特，看看我的牛仔裤。
I have this crazy five-inch gap" of the old jeans they used to wear.
他们以前穿的旧牛仔裤有“疯狂的五英寸差距”。
Meaning they stayed the same weight, but they lost all their waist, because you lose fat from the problem areas, you gain muscle in the muscle bellies that make you look more athletic, and it changes your appearance and your body composition a ton, even though the scale weight doesn't change.
这意味着他们的体重保持不变，但腰部却减掉了，因为你减掉了问题部位的脂肪，你的肌肉腹部增加了肌肉，让你看起来更有运动能力，这会极大地改变你的外表和身体成分，尽管体重秤上的体重没有改变。
But if you do want to bulk and cut, what I will say is just do mini bulks and mini cuts.
但如果你确实想要散装和切割，我会说只是做迷你散装和迷你切割。
Just gain five pounds and lose five pounds.
只增重五磅，减掉五磅。
You don't have to put on 30 pounds.
你不必增加 30 磅。
That's old way of thinking, and I think it does more harm than good.
这是旧的思维方式，我认为它弊大于利。
Men, we can bulk, and we don't mind the way we look a little bit.
男人们，我们可以变胖，而且我们不介意自己的样子。
We're like, "Look at, check out Trapzilla." Women don't like the bulks as much.
我们就像，“看看，看看 Trapzilla。”女人不太喜欢大块头。
They don't like-
他们不喜欢——
Andrew Huberman:
安德鲁·休伯曼：
I don't like bulking, man.
我不喜欢膨胀，伙计。
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
Yeah.
是的。
You don't have to.
你不必这样做。
Andrew Huberman:
安德鲁·休伯曼：
I think I've done it once or twice, many years ago.
我想我很多年前就做过一两次了。
I don't like feeling weighed down with all that extra food and your digestion.
我不喜欢因为额外的食物和消化而感到沉重。
You're constantly eating or going to the bathroom.
您不断地吃东西或上厕所。
It makes you sleepy.
它让你昏昏欲睡。
I think maintenance plus a couple hundred extra calories with-
我认为维持加上几百卡路里的额外热量-
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
Mini bulks, mini cuts.
迷你散装，迷你切割。
But no one has to do these huge bulks and cuts.
但没有人需要做这些巨大的批量和削减工作。
You get these bodybuilding coaches that push that onto lifestyle clients or clients that are already obese and are very overweight, and you're like, "Why are you...
这些健美教练将其推广到生活方式客户或已经肥胖且超重的客户身上，你会想，“你为什么......
They just need to cut.
他们只需要削减。
They need to cut down until they get down to the healthy body fat level." So, I just want people to be more familiar with recomping.
他们需要减少身体脂肪，直到达到健康的体脂水平。”所以，我只是想让人们更加熟悉重新编译。
I've written about it a lot.
我已经写了很多关于它的文章。
Andrew Huberman:
安德鲁·休伯曼：
Great.
太棒了。
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
Check it out.
检查一下。
Recomping.
重新编译。
Andrew Huberman:
安德鲁·休伯曼：
I'll just add to that, because I can't resist.
我就补充一下，因为我无法抗拒。
When people bulk, their skin gets really bad.
当人们变胖时，他们的皮肤就会变得非常糟糕。
They get acne and all sorts of stuff.
他们会长痤疮和各种各样的东西。
Kyle Gillett, Dr. Kyle Gillett, he's an MD who's been a guest on this podcast, clarified a lot of things for me and I think a lot of other people when he said people that are carrying excess body fat, when they reduce the amount of fat they're carrying, their hormone profiles improve.
凯尔·吉列（Kyle Gillett），凯尔·吉列博士，他是一位医学博士，也是这个播客的嘉宾，他为我和我认为很多其他人澄清了很多事情，当他说体内脂肪过多的人时，当他们减少所携带的脂肪量时，他们的激素水平会改善。
People who are already really lean, if they go really sub-maintenance calories, their hormones tend to suffer.
本来就很瘦的人，如果他们摄入的热量真的低于维持水平，他们的荷尔蒙往往会受到影响。
This is true for women.
对于女性来说也是如此。
They sometimes will stop having periods.
他们有时会停止月经。
But also for men, their testosterone will drop if they're eating too few calories.
但对于男性来说，如果摄入的热量太少，睾丸激素也会下降。
But men who are carrying too much body fat who lose body fat, their testosterone increases.
但体内脂肪过多的男性一旦减少体内脂肪，睾丸激素就会增加。
So these rules about if you cut calories, your testosterone drops, depends on where you're starting from.
因此，如果你减少卡路里摄入量，你的睾丸激素就会下降，这些规则取决于你从哪里开始。
And in women as well.
女性也是如此。
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
So stay in a healthy body fat range.
因此，保持在健康的体脂范围内。
Andrew Huberman:
安德鲁·休伯曼：
Right.
对。
Yeah.
是的。
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
Maybe it's 10 to 20% for men, maybe it's 15 to 25% for women, and just recomp.
男性可能是 10% 到 20%，女性可能是 15% 到 25%，然后重新计算。
But if you're not in that range, if you're lower, then you need to bulk to be in an optimal hormonal profile.
但如果你不在这个范围内，如果你的水平较低，那么你需要增加体重才能达到最佳的荷尔蒙水平。
If you're overweight, you need to lose weight.
如果您超重，则需要减肥。
So bulking and cutting is a strategy, but when you're in your healthy range, you don't have to.
因此，增肌和减脂是一种策略，但当您处于健康范围内时，就不必这样做。
There's not much evidence, and if you do do it, do mini.
没有太多证据，如果你这样做了，就做迷你吧。
Mini bulk, mini cut.
迷你散装，迷你切割。
Andrew Huberman:
安德鲁·休伯曼：
I have a feeling I know the answer to this question, and it probably can be answered in one word.
我有一种感觉，我知道这个问题的答案，而且很可能可以用一个词来回答。
Lifting or Pilates for strength training?
举重或普拉提进行力量训练？
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
Lifting.
起重。
Andrew Huberman:
安德鲁·休伯曼：
Thank you.
谢谢你。
How to grow glutes without growing legs, and can, quote, "hip dips be induced by lifting?"
如何在不长腿的情况下增长臀肌，以及引用“通过举重可以诱发臀部下垂吗？”
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
So those are two important questions.
这是两个重要的问题。
Okay.
好的。
Question one, I was the first person to make this a thing, because I had so many women coming to me back in 2009, 2010.
问题一，我是第一个做到这一点的人，因为在 2009 年、2010 年有很多女性来找我。
I think my first blog post was 2010.
我想我的第一篇博客文章是 2010 年。
And I've made two YouTube videos on how to grow your glutes without growing your legs.
我还制作了两个 YouTube 视频，介绍如何在不长腿的情况下增强臀肌。
It's tricky because most of the best glute exercises are leg exercises.
这很棘手，因为大多数最好的臀部练习都是腿部练习。
So you have to cut all of them out.
所以你必须把它们全部剪掉。
If you want to grow your glutes without growing your legs, the nice thing is the Potkan study and then a couple of subsequent studies, this Bartolomei paper, it shows you can grow your glutes similarly effectively as squats and step-ups, for example, through hip thrusts.
如果你想增长臀肌而不增长腿部，那么 Potkan 研究和随后的几项研究（Bartolomei 的论文）表明你可以像深蹲和上台阶一样有效地增长臀肌，例如通过臀部推力。
So you can do hip thrusts, you can do kickbacks, you can do 45-degree hypers, you can do abduction.
所以你可以做髋部推力，你可以做反冲，你可以做 45 度过度，你可以做外展。
But you can't do all the squats and lunges, and even the stiff leg deadlifts and stuff like that.
但你无法完成所有的深蹲和弓步，甚至僵腿硬拉之类的动作。
You want to minimize those and just focus on mostly the isolation lifts.
你想尽量减少这些，只关注大部分的隔离举重。
And you can probably do more volume for those.
你或许可以做更多的练习。
So here you could just do hip thrusts and kickbacks and abduction three times a week, and you might do four sets of each because they don't make you real sore.
所以在这里你可以每周做三次髋部推力、反冲和外展，你可以每组做四组，因为它们不会让你感到真正的酸痛。
But you require a separate strategy if you don't want the leg growth.
但如果您不希望腿部生长，则需要单独的策略。
But I will say many women think that they don't want the leg growth because they have fat on their legs, and once they lean out, they actually like the way their legs look.
但我要说的是，很多女性认为她们不希望腿部变长，因为她们的腿上有脂肪，一旦她们倾斜，她们实际上喜欢自己的腿的样子。
So a lot of people improperly throw themselves into that category.
所以很多人不恰当地将自己归入这一类别。
And then the second question is, can you induce hip dips through weight training?
那么第二个问题是，可以通过重量训练来诱导髋部倾斜吗？
Yes.
是的。
Hip dips-
髋部倾斜-
Andrew Huberman:
安德鲁·休伯曼：
Which are?
哪些是？
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
They're the hollow point formed from where the glute medius meets the glute maximus.
它们是臀中肌与臀大肌交汇处形成的空心点。
They're-
他们是——
Andrew Huberman:
安德鲁·休伯曼：
Like you could put a golf ball or tennis ball on your hip and it kind of fits-
就像你可以把一个高尔夫球或网球放在你的臀部上，它会很合适-
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
No.
不。
Andrew Huberman:
安德鲁·休伯曼：
Like a-
就像一个-
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
Not really.
不是真的。
It wouldn't stick.
它不会粘住。
That'd be pretty amazing.
那真是太神奇了。
But it's a hollow area.
但这是一个空心区域。
And from the front, you'll see the-
从正面看，你会看到——
Andrew Huberman:
安德鲁·休伯曼：
No, are you talking about if one lies on their side, it's like an area that you could-
不，你是说如果一个人侧躺的话，这就像一个你可以-
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
Oh, sure.
哦，当然。
Yeah
是啊
Andrew Huberman:
安德鲁·休伯曼：
...
...
you could like ideally that-
理想情况下你可能会喜欢-
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
But they'd probably have to be flexing, but yeah.
但他们可能必须要灵活一些，但是是的。
Like it would-
就像它会-
Andrew Huberman:
安德鲁·休伯曼：
That it would stay put.
它会留在原地。
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
Yeah, it would stay put if they're laying on their side.
是的，如果他们侧躺的话它会保持原样。
But I've talked about this for a long time.
但我已经谈论这个话题很长时间了。
I will tell you, if you get lean, you have to have hip dips.
我会告诉你，如果你变瘦，你就必须进行臀部倾斜。
If you're lean, there's no muscle there.
如果你很瘦，那么那里就没有肌肉。
It's where the glute medius comes down, straight down, the glute max runs diagonally, and there's a hollow point in the middle where there is no muscle there.
这是臀中肌下降的地方，笔直向下，臀大肌斜向延伸，中间有一个空心点，那里没有肌肉。
So when people come out with these hip dip workouts, they're full of it.
因此，当人们进行这些髋部屈伸训练时，他们会对此充满兴趣。
You can't grow muscle in an imaginary space.
你无法在想象的空间中生长肌肉。
You get lean enough and...
你变得足够瘦并且...
So, the solution is to get fat put in there, or if hopefully you store fat there.
所以，解决办法就是把脂肪放在那里，或者希望你在那里储存脂肪。
But once you get lean enough, we all have hip dips, so learn how to embrace them.
但一旦你变得足够瘦，我们都会有臀部下垂的情况，所以要学会如何拥抱它们。
The funny thing is, you think of Ronnie Coleman from behind, flexing his glute, posing.
有趣的是，你会从后面想到罗尼·库尔曼（Ronnie Coleman），他弯曲着臀部，摆出各种姿势。
Yes, you see this butterfly shape.
是的，你看到了这个蝴蝶形状。
The glutes are like a butterfly shape.
臀肌就像蝴蝶的形状。
Andrew Huberman:
安德鲁·休伯曼：
Mm-hmm.
嗯嗯。
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
But his hip dips don't look bad because you got these giant vasties, the outer quads that...
但他的臀部下垂看起来并不糟糕，因为你有这些巨大的股四头肌，外四头肌……
But with women, without those outer quads, it can look unsightly.
但对于女性来说，如果没有这些外侧股四头肌，它可能看起来很难看。
But that's because we've programmed to be worried about it.
但那是因为我们已经计划好担心它。
Learn to embrace it and say, "I like the hip dips.
学会拥抱它并说：“我喜欢髋部屈伸。
It means I'm lean.
这说明我瘦了
It means I'm strong.
这意味着我很坚强。
It means I'm muscular and athletic." And it's just something that is hard to avoid if you're training properly and getting lean.
这意味着我肌肉发达、运动能力强。”如果你训练得当并且变得苗条的话，这是很难避免的。
But can you make them worse through strength training?
但是你可以通过力量训练让它们变得更糟吗？
Yes, in my opinion, because you make it more pronounced and you get leaner.
是的，在我看来，因为你让它变得更加明显并且你变得更瘦。
So if you're really worried about it, try to maintain a higher body fat percentage, and maybe don't train as much glute medius and frontal plane hip abduction.
因此，如果你真的很担心，请尝试保持较高的体脂百分比，并且也许不要训练太多的臀中肌和额面髋部外展。
Do seated hip abduction instead of like what we did yesterday, which was more upright, because maybe growing the glute medius and minimus, especially the middle and anterior divisions.
做坐姿髋部外展，而不是像我们昨天做的那样，后者更直立，因为可能会生长臀中肌和臀小肌，尤其是中区和前区。
But I will say all of my clients do plenty of abduction work, and they look fine.
但我会说我所有的客户都做了很多绑架工作，而且他们看起来很好。
Andrew Huberman:
安德鲁·休伯曼：
There's some really entertaining questions in here that are really specific to the topics that you cover and are expert in.
这里有一些非常有趣的问题，这些问题确实针对您所涵盖和擅长的主题。
I understand that there's no such thing as spot reduction, but if somebody wants to lose fat from their abdominal region, is there anything they can do to accelerate loss of fat in that region?
我知道不存在局部减脂这样的事情，但是如果有人想减掉腹部脂肪，有什么办法可以加速该区域的脂肪减掉吗？
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
We've known that spot reduction is a myth since the '90s.
我们知道自 20 世纪 90 年代以来局部减脂一直是一个神话。
Research showing that, yeah, you can do all the crunches you want, it doesn't target fat loss in that area.
研究表明，是的，你可以做所有你想做的仰卧起坐，但它并不针对该区域的脂肪减少。
You can build muscle, and so you can have site-specific muscle growth, but not site-specific fat loss.
你可以锻炼肌肉，因此你可以实现特定部位的肌肉增长，但不能实现特定部位的脂肪减少。
Fat loss comes off from the entire body, which you do through caloric deficit, through eating less, moving more, or any combination thereof.
减脂是从整个身体开始的，你可以通过热量不足、少吃、多运动或两者的任意组合来实现。
Andrew Huberman:
安德鲁·休伯曼：
Mm-hmm.
嗯嗯。
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
But also through recomping, because if you gain 5 pounds, if you weigh 200 pounds and you gain 10 pounds of muscle, lose 10 pounds of fat, you've just lost 10 pounds of fat.
但也要通过重新计算，因为如果你增加 5 磅，如果你体重 200 磅，并且增加 10 磅肌肉，减掉 10 磅脂肪，那么你就减掉了 10 磅脂肪。
Your 5% less body fat levels, you're going to have less fat.
你的体脂水平降低 5%，你的脂肪就会减少。
So you can do it through-- That's not to say you shouldn't ever train your abs.
所以你可以通过——这并不是说你不应该训练你的腹肌。
It's just to say that your abs tend to look the best when you're leanest, not when you're training your abs the most.
这只是说，当你最瘦的时候，你的腹肌往往看起来最好，而不是当你训练腹肌最多的时候。
Andrew Huberman:
安德鲁·休伯曼：
Aesthetically speaking, should people train glutes differently depending on whether or not they have wide versus narrow hips?
从美学角度来说，人们是否应该根据臀部宽与窄来不同地训练臀肌？
And I believe this is a woman asking the question.
我相信这是一位女士在问这个问题。
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
Yeah, so theoretically, it doesn't just depend on the hips, it depends on how the femur...
是的，所以从理论上讲，它不仅仅取决于臀部，还取决于股骨......
Because I wrote about this in my book.
因为我在书中写到了这一点。
I just think people get like, "Should you train differently for your glute genetics?" Maybe if you feel like you're kind of like a V-shaped glutes, then maybe you do more lower glutes and not as much upper.
我只是认为人们会想，“你应该针对你的臀肌遗传进行不同的训练吗？”也许如果你觉得自己有点像V形臀肌，那么你可能会做更多的下臀肌而不是上臀肌。
Maybe you don't do abduction.
也许你不做绑架。
But most of my clients train glutes the same way.
但我的大多数客户都以同样的方式训练臀肌。
Andrew Huberman:
安德鲁·休伯曼：
A lot of questions about grip strength.
关于握力的问题很多。
You talked a little bit about training grip strength.
您谈到了一些关于训练握力的问题。
If somebody wanted to add some grip strength, maybe not do a full specialization phase of four weeks, but maybe they just wanted to add some grip strength, and they're already hanging from the bar doing pikes for their abs, which I would argue is one of the best exercises for abs, and grip.
如果有人想增加一些握力，也许不会进行为期四个星期的完整专业化阶段，但也许他们只是想增加一些握力，而且他们已经挂在杠上做长矛来锻炼腹肌，我认为这是锻炼腹肌和握力的最佳练习之一。
What specific grip exercise would you suggest?
您建议进行哪些具体的握力练习？
So assuming they're already deadlifting, they're doing stuff, they're using their grip for pulling and this kind of thing, hanging from the bar.
因此，假设他们已经在进行硬拉，他们正在做一些事情，他们正在使用握力进行拉力之类的事情，挂在杠上。
If you had to give one grip strength exercise, what would it be?
如果你必须进行一项握力练习，你会选择什么？
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
Well, I would say if you tend to get beat up with your low back, then hang.
好吧，我想说，如果你的腰部容易受到撞击，那就挂着吧。
Do static hangs or even hopefully you progress to one-arm hangs, where you can kind of do one-arm hangs where you brace yourself on the, use the non-working arm to hold yourself in position.
进行静态悬挂，甚至希望你能进步到单臂悬挂，在这种情况下，你可以做单臂悬挂，用不工作的手臂将自己固定在适当的位置。
But if your low back is stellar, then you can do shrugs, you can do farmer's walks.
但如果你的腰部非常好，那么你可以耸肩，也可以做农夫散步。
Walking is kind of hard at a gym to do, just walking around with the dumbbells, but you could just stand in place and you could do shrugs.
在健身房里走路有点困难，只是拿着哑铃走来走去，但你可以站在原地，耸肩。
When you can't do any more shrug, you just hold it for time.
当你无法再耸肩时，你就只能忍住了。
You could also just hold the last rep of your last set of deadlifts for time.
你也可以暂时保留最后一组硬拉的最后一次。
All those things help out.
所有这些事情都有帮助。
They all add up to improving your grip strength.
它们都可以提高你的握力。
Andrew Huberman:
安德鲁·休伯曼：
Last question.
最后一个问题。
What is the most unusual but effective training tip that you've never heard or seen discussed in social media or out there?
您从未在社交媒体或其他地方听到或见过讨论过的最不寻常但有效的培训技巧是什么？
What's maybe something from the past that no one talks about anymore, or something that you just feel like people should talk about more in terms of training?
有哪些是过去没有人谈论的事情，或者是你觉得人们应该在培训方面更多地谈论的事情？
This could be anything you like.
这可以是任何你喜欢的东西。
It's your choice.
这是你的选择。
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
I would say what we talked about yesterday, the one set to failure.
我想说的是我们昨天谈论的事情，那是注定要失败的事情。
Who does it?
谁做的？
Who does one set to failure, two full body workouts a week, one set to failure?
谁会进行一组至力竭，每周两次全身锻炼，一组至力竭？
Andrew Huberman:
安德鲁·休伯曼：
For each body part.
对于身体的每个部位。
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
Yeah.
是的。
On six to eight exercises, six to 10 exercises per day.
六到八次练习，每天六到十次练习。
You get the workout done in 45 minutes.
您可以在 45 分钟内完成锻炼。
So you're training an hour and a half a week, and you probably could get 80% of your gains than you could through training for three times that much time.
因此，如果您每周训练一个半小时，那么您获得的收益可能比训练三倍时间获得的收益高出 80%。
It's very time efficient.
这是非常节省时间的。
It's just no one ever does it.
只是从来没有人这样做过。
I don't know anyone who does one set.
我不知道有谁做过一组。
Everyone does multiple sets, but it's a very efficient way to train.
每个人都会做多组，但这是一种非常有效的训练方式。
It's a very fun way to train because you come in with a goal.
这是一种非常有趣的训练方式，因为你带着目标而来。
You're like, "I need to try to beat my record." Well, the only thing I would say is shuffle the lifts around, shuffle the order around, and shuffle the variations around, because as we've mentioned, you can't just keep gaining strength for years on end.
你会说，“我需要尝试打破我的记录。”好吧，我唯一要说的是打乱举重，打乱顺序，打乱变化，因为正如我们所提到的，你不能连续多年不断增强力量。
It doesn't work that way.
事实并非如此。
Andrew Huberman:
安德鲁·休伯曼：
So train the whole body, one set to failure after a sufficient warm-up for each body part, and do that one, two, or three times a week.
因此，要训练整个身体，在对每个身体部位进行充分的热身后，进行一组力竭训练，每周进行一次、两次或三次。
If you're going to do it once a week, you got to pour everything you've got into it.
如果你打算每周做一次，你就必须倾尽全力。
But if you do it two or three times a week You can go-
但如果你每周做两到三次你可以-
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
We talked about this yesterday.
我们昨天讨论过这个。
It gets to a point where you're...
它已经到了你...
I got to a point where I suck at squats, but I was doing 225 for 30.
我深蹲已经到了很糟糕的地步，但我只做了 30 次，225 次。
I was doing my best stiff leg deadlift.
我正在尽力做僵腿硬拉。
It was 405 for either 20.
20 人中的任何一个都是 405。
I might've gotten 22.
我可能已经22了
And then you get to a point where like, what am I going to do?
然后你就会想到，我该怎么办？
Go for 25?
去25吗？
Yes, you can go heavier weight, but it gets to the point where it's daunting.
是的，你可以增加更大的重量，但它会达到令人畏惧的地步。
It makes you nervous just thinking about the exercise.
只要想到练习就会让你紧张。
So at that point, you kind of got to learn to, that's your body may be telling you you're about to get injured.
所以在这一点上，你必须学会，你的身体可能会告诉你你即将受伤。
So maybe you, yeah, you switch the exercise or start doing more volume.
所以也许你，是的，你改变锻炼方式或者开始做更多的训练量。
But it's a strategy I wish more people knew about because a lot of people quit lifting because they think they have to do it for...
但我希望更多的人知道这是一个策略，因为很多人放弃举重是因为他们认为他们必须这样做......
Periods of time in your life where you get stressed out or times are tough, I got to work harder or put more hours into work, or this responsibility comes in.
在你的生活中，当你感到压力很大或处境艰难时，我必须更加努力地工作或投入更多的时间，否则就会产生这种责任。
You can do brief workouts, and they're very effective, just doing 45 minutes a couple of times a week.
您可以进行简短的锻炼，每周几次，每次 45 分钟，效果非常好。
It'll help more people stick to weight training because they realize I don't have to be in the gym five hours a day.
它将帮助更多的人坚持重量训练，因为他们意识到我不必每天在健身房呆五个小时。
Andrew Huberman:
安德鲁·休伯曼：
Love it.
喜欢它。
Brett Contreras.
布雷特·孔特雷拉斯。
Dr. Brett Contreras, excuse me.
布雷特·康特雷拉斯博士，对不起。
Thank you so much.
太感谢了。
You've given us so much knowledge.
您给了我们很多知识。
It was really a master class, not just in glute strengthening and hypertrophy, but how to specialize in lagging body parts, how to prioritize training, periodize training, everything from calves, arms, glutes.
这确实是一门大师课，不仅是关于臀部强化和肥大，还包括如何专注于落后的身体部位，如何确定训练的优先顺序，定期训练，从小腿、手臂、臀部等各个方面。
We talked about rep ranges.
我们讨论了代表范围。
It would take another hour to summarize everything you've told us in the preceding hours, and it's just spectacular.
还需要一个小时来总结您在前几个小时告诉我们的所有内容，这真是太棒了。
You're one of the few people out there that is degreed in this area, continues to read the research, is clearly a practitioner.
您是少数在该领域获得学位、继续阅读研究报告的人之一，显然是一名实践者。
You practice what you preach, and perhaps most importantly, you train people who make phenomenal progress as a consequence of your training.
你言出必行，也许最重要的是，你培训的人因你的培训而取得了显着的进步。
And I know that you're very, very proud of your students, your clients, for the hard work they put in and their dedication and the feedback they give you, and it's so wonderful that you take that and then you transmit it out to the world through your social media, through your course, and here on this and on other podcasts.
我知道你为你的学生、你的客户感到非常非常自豪，为他们付出的辛勤工作、他们的奉献精神以及他们给你的反馈感到骄傲，你接受了这些，然后通过你的社交媒体、你的课程、在这个播客和其他播客上将其传播给全世界，这真是太棒了。
So you're just a wealth of knowledge, and I love the extent to which you share that knowledge and with such clarity and generosity.
因此，您拥有丰富的知识，我喜欢您以如此清晰和慷慨的方式分享这些知识。
It's just really spectacular to have this opportunity to sit down with you, and I know everyone's learned a ton, and the best part is they're going to try this stuff.
有这个机会和你们坐下来真是太棒了，我知道每个人都学到了很多东西，最棒的是他们将尝试这些东西。
They're going to implement it, and I'm sure you're going to get lots of questions.
他们将实施它，我相信您会收到很多问题。
And at the same time, you've opened this treasure trove for us.
同时，您也为我们打开了这个宝库。
So thank you for coming here today.
谢谢你今天来到这里。
Thank you for all the work you've done and the work that you continue to do.
感谢您所做的所有工作以及您将继续做的工作。
One thing that's very clear is that you are a lifelong learner, and that you continue to bring in more knowledge and that you'll continue to share that knowledge.
非常清楚的一件事是，您是一名终身学习者，您将继续引入更多知识，并将继续分享这些知识。
I also want to thank you for the in-person training session yesterday.
我还要感谢您昨天参加的现场培训课程。
We have, again, a link to that in the show note caption so people can see these movements.
我们再次在节目注释标题中提供了一个链接，以便人们可以看到这些动作。
You can see how they're supposed to be done correctly.
您可以看到它们应该如何正确完成。
You can see where I was making mistakes.
你可以看到我在哪里犯了错误。
You can see where those mistakes were corrected, thanks to your instruction.
感谢您的指导，您可以看到这些错误在哪里得到了纠正。
And listen, I hope you come back again and update us on the latest that you learn and incorporate, because you're not just about the peer-reviewed studies.
听着，我希望您再次回来并向我们介绍您学习和整合的最新信息，因为您不仅仅关注同行评审的研究。
You're about that, but you're really about the real-world knowledge that works.
你关注的是这一点，但你真正关注的是现实世界中行之有效的知识。
So thank you ever so much.
所以非常感谢你。
Dr. Bret Contreras:
布雷特·孔特雷拉斯博士：
Well, let me offer my thanks right back.
好吧，让我立即表示感谢。
You are a pioneer.
你是一个先驱。
You have helped me with your protocols and through your focus on health and neuroscience to just with practical tips to help us all.
您在协议方面为我提供了帮助，并通过您对健康和神经科学的关注，提供了实用的技巧来帮助我们所有人。
I can't tell you how many people that I know follow you, and when I told them I'm going to come on your podcast, they're like, "What?" It's like I finally made it in their eyes being on your podcast.
我无法告诉你我认识的有多少人关注了你，当我告诉他们我要上你的播客时，他们会说，“什么？”就好像我终于在你的播客上获得了他们的认可。
It's really cool to have you ask me to come on because men tend to invite guests on their show for what they want to learn.
你邀请我参加真是太酷了，因为男人往往会邀请嘉宾参加他们的节目，以了解他们想了解的东西。
And you have probably 50% female listeners, and they're all about the glutes.
你可能有 50% 的女性听众，她们都是关于臀部的。
Even if you aren't all about the glutes, or you don't care if you grow bigger glutes, a lot of your followers do.
即使你并不关心臀肌，或者你不关心你的臀肌是否变大，但你的很多追随者都会关心。
So that's where I'm glad to come in because we'll read in the comments, most of the men will be like, "Just do squats and lunges." And it's like, the women can write back, "Do you do pec deck?
所以这就是我很高兴加入的地方，因为我们会在评论中读到，大多数男人都会说，“只要做深蹲和弓步就可以了。”就像，女性可以回信说：“你做胸肌甲板吗？
Do you do lateral raises?
你做侧平举吗？
Do you do curls?" Then quit being hypocritical.
你会做卷发吗？”那就别再虚伪了。
We can isolate the glutes.
我们可以隔离臀肌。
We can add in more volume.
我们可以增加更多的体积。
As long as we can recover from it, it's only going to make our glutes even bigger.
只要我们能够从中恢复，它只会让我们的臀肌变得更大。
And I'm glad they got to be exposed to my methods and my material.
我很高兴他们能够接触到我的方法和材料。
So thank you for inviting me on.
谢谢你邀请我参加。
I would always love to come back in the future down the road as we learn more and share the wealth.
当我们学到更多并分享财富时，我总是很乐意在未来回来。
So thanks right back at you.
所以谢谢你。
Andrew Huberman:
安德鲁·休伯曼：
Well, once again, thank you so much.
嗯，再次非常感谢您。
We'll have you back again.
我们会让你再次回来。
Appreciate you.
感谢你。
Thank you for joining me for today's discussion with Dr. Brett Contreras.
感谢您参加今天与 Brett Contreras 博士的讨论。
To learn more about Brett's work and to find links to his various websites and courses, please see the show note captions.
要了解有关 Brett 工作的更多信息并查找他的各个网站和课程的链接，请参阅节目注释标题。
If you're learning from and/or enjoying this podcast, please subscribe to our YouTube channel.
如果您正在学习和/或喜欢此播客，请订阅我们的 YouTube 频道。
That's a terrific zero-cost way to support us.
这是支持我们的绝佳零成本方式。
In addition, please follow the podcast by clicking the follow button on both Spotify and Apple.
此外，请通过单击 Spotify 和 Apple 上的关注按钮来关注播客。
And on both Spotify and Apple, you can leave us up to a five-star review.
在 Spotify 和 Apple 上，您都可以给我们五星级的评价。
And you can now leave us comments at both Spotify and Apple.
您现在可以在 Spotify 和 Apple 上给我们留下评论。
Please also check out the sponsors mentioned at the beginning and throughout today's episode.
另请查看今天节目开头和整个节目中提到的赞助商。
That's the best way to support this podcast.
这是支持这个播客的最佳方式。
If you have questions for me or comments about the podcast or guests or topics that you'd like me to consider for the Huberman Lab podcast, please put those in the comments section on YouTube.
如果您对我有疑问，或者对播客或嘉宾有意见，或者您希望我为 Huberman Lab 播客考虑的主题，请将这些意见放入 YouTube 的评论部分。
I do read all the comments.
我确实阅读了所有评论。
For those of you that haven't heard, I have a new book coming out.
对于那些还没有听说过的人，我即将出版一本新书。
It's my very first book.
这是我的第一本书。
It's entitled "Protocols: An Operating Manual for the Human Body." This is a book that I've been working on for more than five years, and that's based on more than 30 years of research and experience.
它的标题是“协议：人体操作手册”。这本书是我花了五年多时间编写的，它基于 30 多年的研究和经验。
And it covers protocols for everything from sleep to exercise to stress control, protocols related to focus and motivation, and of course, I provide the scientific substantiation for the protocols that are included.
它涵盖了从睡眠到运动再到压力控制的所有协议，以及与注意力和动机相关的协议，当然，我为所包含的协议提供了科学依据。
The book is now available by presale at protocolsbook.com.
该书现已在protocolbook.com 上预售。
There you can find links to various vendors.
在那里您可以找到各个供应商的链接。
You can pick the one that you like best.
您可以选择您最喜欢的一个。
Again, the book is called "Protocols: An Operating Manual for the Human Body." And if you're not already following me on social media, I am hubermanlab on all social media platforms.
同样，这本书的名字是“协议：人体操作手册”。如果您还没有在社交媒体上关注我，我是所有社交媒体平台上的 hubermanlab。
So that's Instagram, X, Threads, Facebook, and LinkedIn.
这就是 Instagram、X、Threads、Facebook 和 LinkedIn。
And on all those platforms, I discuss science and science-related tools, some of which overlaps with the content of the Huberman Lab podcast, but much of which is distinct from the information on the Huberman Lab podcast.
在所有这些平台上，我讨论科学和与科学相关的工具，其中一些与胡伯曼实验室播客的内容重叠，但其中大部分与胡伯曼实验室播客上的信息不同。
Again, it's hubermanlab on all social media platforms.
再说一遍，所有社交媒体平台上都是 hubermanlab。
And if you haven't already subscribed to our Neural Network Newsletter, the Neural Network Newsletter is a zero-cost monthly newsletter that includes podcast summaries as well as what we call protocols in the form of one to three-page PDFs that cover everything from how to optimize your sleep, how to optimize dopamine, deliberate cold exposure.
如果您还没有订阅我们的神经网络时事通讯，神经网络时事通讯是一份零成本的月度时事通讯，其中包括播客摘要以及我们所说的一到三页 PDF 形式的协议，涵盖从如何优化睡眠、如何优化多巴胺、故意冷暴露等所有内容。
We have a foundational fitness protocol that covers cardiovascular training and resistance training.
我们有一个基本的健身方案，涵盖心血管训练和阻力训练。
All of that is available completely zero cost.
所有这些都是完全零成本可用的。
You simply go to hubermanlab.com, go to the menu tab in the top right corner, scroll down to Newsletter, and enter your email.
您只需访问 hubermanlab.com，转到右上角的菜单选项卡，向下滚动到新闻通讯，然后输入您的电子邮件。
And I should emphasize that we do not share your email with anybody.
我要强调的是，我们不会与任何人分享您的电子邮件。
Thank you once again for joining me for today's discussion with Dr. Brett Contreras.
再次感谢您参加今天与 Brett Contreras 博士的讨论。
And last but certainly not least, thank you for your interest in science.
最后但并非最不重要的一点是，感谢您对科学的兴趣。
Speaker 3:
演讲者3：
Nationwide is so much more than a great insurance company.
Nationwide 不仅仅是一家伟大的保险公司。
They're one of America's largest financial services companies.
他们是美国最大的金融服务公司之一。
Just like I'm so much more than quarterback Peyton Manning.
就像我不仅仅是四分卫佩顿·曼宁一样。
I'm also Peyton Manning.
我也是佩顿·曼宁。
Insurance and financial services together, it's a masterpiece.
保险与金融服务结合在一起，堪称杰作。
Peyton Manning does it again.
佩顿·曼宁再次做到了。
For your insurance and financial needs, Nationwide is on your side.
为了满足您的保险和财务需求，Nationwide 随时为您服务。
Andrew Huberman:
安德鲁·休伯曼：
Nationwide Investment Services Corporation, Member FINRA, Columbus, Ohio
全国投资服务公司，FINRA 成员，俄亥俄州哥伦布市