Guest Series | Dr. Andy Galpin: Optimal Protocols to Build Strength & Grow Muscles

Andrew Huberman:

安德鲁·休伯曼：

Welcome to the Huberman Lab Guest Series, where I and an expert guest discuss science and science-based tools for everyday life.

欢迎来到胡伯曼实验室嘉宾系列，我和一位专家嘉宾讨论了日常生活中的科学和基于科学的工具。

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。

Today marks the second episode in the six-episode series with Dr. Andy Galpin, a professor of kinesiology at Cal State University Fullerton, and one of the foremost world's experts on the science and applications of methods to increase strength, hypertrophy, and endurance.

今天是由安迪·加尔平 (Andy Galpin) 博士主持的六集系列节目的第二集，他是加州州立大学富勒顿分校的运动机能学教授，也是世界上在增强力量、肥大和耐力方法的科学和应用方面最重要的专家之一。

Today's episode is all about how to increase strength, speed, and hypertrophy of muscles.

今天的节目是关于如何增加力量、速度和肌肉肥大的。

Professor Dr. Andy Galpin, great to be back.

安迪·加尔平教授博士，很高兴回来。

Last episode, you told us about the nine specific adaptations that exercise can induce, everything from strength and hypertrophy to endurance, muscular endurance, so on and so forth.

上一集，您告诉我们运动可以引起的九种具体适应，从力量和肥大到耐力、肌肉耐力等等。

And you gave us this incredible toolkit of fit tests for each of those adaptations so that people can assess them for themselves and then, of course, improve on each and every one of them if they choose.

你们为我们提供了这套令人难以置信的工具包，对每一项适应进行了适应性测试，以便人们可以自己评估它们，然后，当然，如果他们选择的话，可以对每一项进行改进。

By the way, people can access that information simply by going to the first episode in this series with you, and it's all there and timestamped, and I highly recommend people do that.

顺便说一句，人们只需与您一起观看本系列的第一集即可访问该信息，并且所有内容都在那里并带有时间戳，我强烈建议人们这样做。

Today, we're talking about strength and hypertrophy, and so right out the gate, I just want to ask you, why should people think about and train for strength and hypertrophy?

今天，我们谈论力量和肥大，所以直接问你，为什么人们应该考虑和训练力量和肥大？

And that question is, of course, directed towards those that are trying to get stronger and grow bigger muscles.

当然，这个问题是针对那些想要变得更强壮、肌肉更大的人的。

But I know that many people out there perhaps have not thought about the benefits of strength and hypertrophy training and how beneficial it can be, not just for people that want to get bigger biceps, et cetera, but that have other goals, longevity goals, and health goals unrelated to what most people associate with hypertrophy.

但我知道，很多人可能没有想过力量和肥大训练的好处以及它有多大的好处，不仅对于那些想要获得更大的二头肌等的人，而且对于那些有其他目标、长寿目标和健康目标的人来说，这些目标与大多数人与肥大无关的目标。

So what are the benefits of training for strength and hypertrophy for the everyday person, for the athlete, for the recreational exerciser, and so on?

那么力量和肌肥大训练对于普通人、运动员、休闲锻炼者等有什么好处呢？

Dr. Andy Galpin:

安迪·加尔平博士：

There's a wonderful saying, I think it was Bill Bowerman, one of the founders of Nike, and he always said, "If you have a body, you're an athlete." And I think that's very important for people to understand because one of the major disservices we've done in this field is convince people that things like strength training are for athletes or for growing bigger muscles, and cardiovascular training are for things like fat loss and heart health.

有一句话很精彩，我想是耐克创始人之一比尔·鲍尔曼（Bill Bowerman）说的，他总是说，“如果你有身体，你就是一名运动员。”我认为这对人们的理解非常重要，因为我们在这一领域所做的主要损害之一就是让人们相信力量训练之类的事情是为了运动员或增长更大的肌肉，而心血管训练是为了减肥和心脏健康等事情。

And that is a tremendous disservice because it puts a lot of unnecessary barriers and leads to a lot of false assumptions and then therefore poor actions.

这是一个巨大的伤害，因为它设置了许多不必要的障碍，并导致许多错误的假设，从而导致糟糕的行动。

Classic examples of this are people who are resistant to strength training because they don't want to put on too much muscle.

典型的例子是那些抵制力量训练的人，因为他们不想增加太多的肌肉。

People who only perform one type of exercise because they want, say, fat loss, or they're in it for longevity and health, and they're not worried about being an athlete.

人们只进行一种类型的运动，因为他们想要减肥，或者他们是为了长寿和健康，而且他们并不担心成为一名运动员。

And so right out the gates, we can actually draw it back a little bit to our previous conversation when I walked you through the history of exercise science.

所以，一开始，我们实际上可以把它拉回我们之前的谈话，当时我向您介绍了运动科学的历史。

And the reason I did that is to help you understand these are the railroads that you're running down, and you don't even realize it in terms of everyone thinks of strength training, and they immediately default to our principles to optimize muscle growth.

我这样做的原因是为了帮助你理解这些是你正在运行的铁路，你甚至没有意识到每个人对力量训练的看法，他们立即默认了我们优化肌肉生长的原则。

And that's not the only adaptation one should be after with strength training.

这并不是力量训练所需要的唯一适应。

When we think of endurance training, we immediately default to things like, again, cardiovascular health or fat loss or things like that.

当我们想到耐力训练时，我们会立即默认诸如心血管健康或减肥之类的事情。

What I really want to do across this entire series and conversations is to just break that immediately, talk about all the other things that you can do with your training, and so that people can be comfortable and confident in doing an optimal training program for whatever goal they have, whether that be specific, like growing muscle, or nonspecific, like just feeling better, having more energy, being more prepared for life, and longevity.

在整个系列和对话中，我真正想做的是立即打破这一点，谈论你可以在训练中做的所有其他事情，这样人们就可以轻松、自信地为他们的任何目标制定最佳训练计划，无论目标是具体的，比如增长肌肉，还是非具体的，比如感觉更好、更有活力、为生活和长寿做好更充分的准备。

And so to directly answer your question, we could do 100 episodes on the benefits of exercise, and we could run all the way from mood and focus, cognitive tasks to a better immune function.

因此，为了直接回答你的问题，我们可以做 100 集来介绍运动的好处，我们可以从情绪和注意力、认知任务到更好的免疫功能一路跑。

You'll get less colds.

你会更少感冒。

You'll fight them off more effectively to mortality, right?

你会更有效地击退他们直至死亡，对吗？

So some of the strongest predictors of how long and how well you will live are exercise.

因此，锻炼可以预测你的寿命和健康状况。

However, there are independent benefits that come from just endurance training, and there are independent benefits that come from strength training.

然而，耐力训练有独立的好处，力量训练也有独立的好处。

And so to just give you one categorically, the way that you want to think about this is resistance exercise and strength training is the number one tool to combat neuromuscular aging.

因此，为了明确地告诉您，您要考虑的方式是抵抗运动和力量训练是对抗神经肌肉衰老的首要工具。

You cannot get that through any other form of exercise besides heavy overload strength training.

除了大负荷力量训练之外，你无法通过任何其他形式的锻炼来实现这一点。

And we can walk through in detail what that is, but that is reason number one.

我们可以详细介绍这是什么，但这是第一个原因。

In general, human movement is a function of, number one, some sort of neuromuscular activation, so nerves have to turn on.

一般来说，人类的运动首先是某种神经肌肉激活的功能，因此神经必须开启。

The second part is muscles have to contract, and the third part is those muscles have to move a bone.

第二部分是肌肉必须收缩，第三部分是这些肌肉必须移动骨头。

All right.

好的。

If you want to be alive and you want to live by yourself, you have to be able to engage in human movement.

如果你想活下去，你想自己生活，你就必须能够参与人类的运动。

If you have any dysfunction in the neuromuscular system there, then you're not going to be able to do that.

如果你的神经肌肉系统有任何功能障碍，那么你就无法做到这一点。

And again, as I mentioned, the only way to preserve that or fight that loss of aging is to strength train.

正如我所提到的，保持这种状态或对抗衰老的唯一方法是力量训练。

So people will tend to hear numbers like you lose about 1% of muscle size per year after age about 40, and that's true.

因此，人们往往会听到诸如 40 岁左右之后每年肌肉尺寸会减少 1% 之类的数字，这是事实。

However, what they don't realize is you lose about two to 4% of your strength per year.

然而，他们没有意识到你每年会损失大约 2% 到 4% 的力量。

So the loss of strength is almost double that the loss of muscle mass with aging.

因此，随着年龄的增长，力量损失几乎是肌肉质量损失的两倍。

Muscle power is more like eight to 10% per year.

肌肉力量每年大约增加 8% 到 10%。

And so we can very clearly see the problem you're going to have with aging is not going to be preservation of muscle, although that is incredibly important.

因此，我们可以非常清楚地看到，衰老带来的问题并不是肌肉的保存，尽管这非常重要。

It's going to be very specifically preservation of muscle power and strength.

这将是非常具体的肌肉力量和力量的保存。

And why that really matters is your ability to, again, stand up and move, your ability to catch yourself from a fall, your ability to feel confident doing a movement.

为什么这真正重要的是你再次站起来和移动的能力，你从跌倒中站起来的能力，你对做动作充满信心的能力。

That is a function of muscle power more than it is muscle size.

这是肌肉力量的函数，而不是肌肉大小的函数。

And so functionality is really what we want to be, right?

所以功能性确实是我们想要的，对吧？

You want to be able to do whatever you want to do physically and feel confident in doing that As you age.

随着年龄的增长，您希望能够做任何您想做的事情，并有信心做到这一点。

That's going to only be obtained through strength training.

这只能通过力量训练来实现。

Andrew Huberman:

安德鲁·休伯曼：

So is it appropriate to say that training for strength and hypertrophy is also a way to keep your nervous system healthy and young?

那么，是否可以说力量和肥大训练也是保持神经系统健康和年轻的一种方法呢？

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah, absolutely.

是的，绝对是。

It is the only exercise route we have for that.

这是我们唯一的锻炼路线。

If you look at just basic numbers like motor units, you're going to see that older individuals have a 30% to 40% reduction in total motor units.

如果您只查看运动单位等基本数字，您会发现老年人的总运动单位减少了 30% 到 40%。

Andrew Huberman:

安德鲁·休伯曼：

So when you say older, approximately what ages are you referring to?

那么，当您说年龄较大时，您指的是大约什么年龄？

Because I know many people out there, such as myself, are 40 and older, but I know many of our listeners are in their 20s, maybe even in their teens.

因为我知道很多人，比如我自己，已经 40 岁以上了，但我知道我们的许多听众都在 20 多岁，甚至可能只有十几岁。

And I can imagine that people that start doing strength and hypertrophy training younger will afford themselves an advantage over time, but that everybody should be doing strength and hypertrophy training for as much of their lifespan as possible.

我可以想象，年轻时开始进行力量和肥大训练的人随着时间的推移会给自己带来优势，但每个人都应该在一生中尽可能多地进行力量和肥大训练。

That's really the message that I'm getting.

这确实是我收到的信息。

So if somebody is, for instance, 45, would that fall into the bin of older?

那么，例如，如果某人 45 岁，是否会被归入年龄更大的范围？

Dr. Andy Galpin:

安迪·加尔平博士：

You're going to start seeing decrements past, again, around that age of 40 or so.

过了 40 岁左右，你就会再次开始看到身体的衰退。

Now, there's a lot of genetic variation there, and a lot of other things go into that equation, like your sleep and your nutrition.

现在，那里有很多遗传变异，还有很多其他因素也参与其中，比如你的睡眠和营养。

But that's a fair number to sort of think about.

但这是一个值得考虑的合理数字。

One actually response is it's actually sort of counterintuitive.

一个实际的反应是这实际上有点违反直觉。

The wonderful thing about strength training is you don't actually have to start at a young age.

力量训练的美妙之处在于，您实际上不必从小就开始。

You can actually-- In fact, I was reading a paper this morning because of our previous conversation.

事实上，你可以——事实上，由于我们之前的谈话，我今天早上正在读一份报纸。

It was in over age 90.

那是90多岁的时候了。

So these are folks 90 plus, and they saw improvements like 30% to 170% in things like muscle size and hypertrophy over a very short period of time.

这些都是 90 岁以上的人，他们在很短的时间内看到肌肉大小和肥大等方面改善了 30% 到 170%。

I think it was 12 weeks.

我想那是12周。

So you don't actually have to start.

所以你实际上不必开始。

There are some adaptations that you're going to need for health that you, God, you really need to start in your 20s.

为了健康，你需要一些适应，上帝，你真的需要从 20 多岁开始。

The reason I like to mention that is because if you are listening and you are 50, and you're like, "Oh, shit, I haven't been strength training," you're not toast.

我喜欢提到这一点的原因是，如果你已经 50 岁了，并且正在听，你会说，“哦，操，我还没进行过力量训练，”你就没有成功。

You should absolutely start now.

你绝对应该现在就开始。

But you're going to be able to get to a fantastic spot very quickly.

但你将能够很快到达一个很棒的地方。

Similarly, though, if you are 20 or 25 and 30 and you aren't lifting, there are still many reasons why you should do that now.

同样，如果你在 20 岁、25 岁和 30 岁的时候还没有举重，那么仍然有很多理由让你现在就应该这样做。

And I'd like to point that out because a lot of folks would be like, "Oh my gosh, they said I have to do it when I'm 20 or 25 or I'll be sort of screwed." And that's not the case at all.

我想指出这一点，因为很多人会说，“天哪，他们说我必须在 20 岁或 25 岁的时候这样做，否则我就会完蛋。”事实并非如此。

There's really no age limit on this.

这确实没有年龄限制。

In fact, there's actually interesting data that just came out showing this reduction in muscle strength and hypertrophy that I sort of talked about is basically ameliorated with a preservation of activity.

事实上，刚刚出现的一些有趣的数据表明，我谈到的肌肉力量和肥大的减少基本上可以通过保持活动来改善。

In other words, you don't lose these functionalities because of aging.

换句话说，你不会因为衰老而失去这些功能。

You lose these because of a loss of training.

你因为失去训练而失去了这些。

To state that again, you don't lose these because of some innate physiological thing that happens with genes become less sensitive or you lose functionality.

再次声明，你不会因为基因变得不那么敏感或失去功能而发生一些先天的生理变化而失去这些。

You pretty much can describe the loss of function of strength and muscle in aging as exclusively because of a loss of training and nutrition and anabolic resistance and some other things.

您几乎可以将衰老过程中力量和肌肉功能的丧失完全描述为由于训练、营养、合成代谢抵抗力和其他原因的丧失。

So you can do a lot more than you think when it comes to maintaining high-quality muscle, and that's really important to point out.

因此，在保持高质量肌肉方面，你可以做的比你想象的要多得多，这一点非常重要。

Andrew Huberman:

安德鲁·休伯曼：

I'm reminded of the words of the great Sherrington.

我想起了伟大的谢林顿的话。

He won the Nobel Prize.

他获得了诺贝尔奖。

Dr. Andy Galpin:

安迪·加尔平博士：

Sure.

当然。

Andrew Huberman:

安德鲁·休伯曼：

He's a physiologist.

他

I guess the neuroscientists try and claim him as a neuroscientist because he worked on the nervous system.

我猜神经科学家试图声称他是神经科学家，因为他研究神经系统。

The physiologists claim him as a physiologist.

生理学家称他为生理学家。

Dr. Andy Galpin:

安迪·加尔平博士：

He is 100% a physiologist.

他是100%的生理学家。

Andrew Huberman:

安德鲁·休伯曼：

I would call him a neuroscientist.

我会称他为神经科学家。

Maybe we can argue about this later.

也许我们可以稍后再讨论这个问题。

Dr. Andy Galpin:

安迪·加尔平博士：

We will.

我们将。

Andrew Huberman:

安德鲁·休伯曼：

But I think one of the key things that Sherrington pointed out was that, and I believe the quote was that, "Movement is the final common path." And what he was referring to was the fact that a significant fraction of the brain itself is devoted to our ability to move.

但我认为谢林顿指出的关键事情之一是，我相信这句话是：“运动是最终的共同道路。”他指的是这样一个事实：大脑本身的很大一部分专门负责我们的运动能力。

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah.

是的。

Andrew Huberman:

安德鲁·休伯曼：

And our ability to engage in resistance-type movements, and that resistance-type movements and the continuation of movement throughout the lifespan is what keeps the brain young and healthy and vital.

我们进行抵抗型运动的能力，以及这种抵抗型运动以及在整个生命周期中持续运动的能力，使大脑保持年轻、健康和活力。

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah.

是的。

Andrew Huberman:

安德鲁·休伯曼：

And there are so much data now to support that.

现在有很多数据可以支持这一点。

But I'm so grateful that you brought up early this fact that there's a neuromuscular link, because I think a lot of people think about musculoskeletal.

但我很感激你很早就提出了神经肌肉之间存在联系这一事实，因为我认为很多人都会考虑肌肉骨骼。

They forget that the nervous system is really in charge of the strength of the muscle contractions and the types of muscle contractions that occur.

他们忘记了神经系统实际上负责肌肉收缩的强度和发生的肌肉收缩的类型。

I'm certain we're going to get into that in a lot of depth today.

我确信我们今天会更深入地讨论这个问题。

Dr. Andy Galpin:

安迪·加尔平博士：

You're close there.

你就在附近。

We're not totally right, but we're close.

我们并不完全正确，但我们已经很接近了。

Andrew Huberman:

安德鲁·休伯曼：

Okay.

好的。

Well, I look forward to being corrected.

好吧，我期待着被纠正。

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah.

是的。

Andrew Huberman:

安德鲁·休伯曼：

And to achieving the precision that you're known for around that discussion.

并实现您在讨论中众所周知的精确性。

So if we are to step back and say strength training and hypertrophy training is critical for people of all ages-

因此，如果我们退一步说力量训练和增肌训练对所有年龄段的人都至关重要——

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah

是的

Andrew Huberman:

安德鲁·休伯曼：

...

...

for developing and maintaining the neuromuscular system and for our ability to function in the world.

为了发展和维持神经肌肉系统以及我们在世界上发挥作用的能力。

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah.

是的。

Andrew Huberman:

安德鲁·休伯曼：

Not just offset injury, but the ability to pick things up and move, et cetera.

不仅仅是抵消伤害，还有捡起东西和移动的能力等等。

What are some of the other things that strength and hypertrophy training can provide?

力量和增肌训练还可以提供哪些其他功能？

I know a lot of people use strength and hypertrophy training for changing their aesthetics.

我知道很多人通过力量和肥大训练来改变他们的审美。

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah.

是的。

Andrew Huberman:

安德鲁·休伯曼：

What is your sense about its potency for changing aesthetics as compared to, say, cardiovascular exercise?

与心血管锻炼相比，您对它改变美学的功效有何看法？

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah.

是的。

The mantra I always like is the reason you want to exercise is threefold, right?

我一直喜欢的口头禅是你想要锻炼的原因有三个，对吧？

You want to look good, feel good, play good.

你想要看起来好、感觉好、玩得好。

That comes from sport, comes from football.

这来自体育，来自足球。

Specifically, we always say that.

具体来说，我们总是这么说。

And what that means really is you want to look good.

这实际上意味着你想要看起来不错。

People want to look the way they want to look.

人们希望看起来像他们想要的样子。

Whatever that means to them, and there are any versions of what you feel to be aesthetically pleasing, and that's totally irrelevant.

无论这对他们意味着什么，也有任何你觉得美观的版本，这完全无关紧要。

But people want to look the way they want to look.

但人们希望看起来像他们想要的样子。

Number two, you want to be able to feel good.

第二，你想要感觉良好。

What's that mean?

那是什么意思？

You want to be injury-free.

你想要不受伤害。

You want to have energy throughout the day.

您希望一整天都精力充沛。

You want to be able to execute anything you want to.

你希望能够执行任何你想做的事情。

So whether you want to go surf in the morning, you want to play racquetball, or you want to hike, or you want to do all three of those in one day, you should have the ability to do that.

因此，无论您想早上去冲浪，想打壁球，还是想徒步旅行，或者想在一天内完成这三件事，您都应该有能力做到这一点。

And then you want to play good, which means you should be able to execute any, again, activities that you want to execute, whatever that means.

然后你想表现出色，这意味着你应该能够执行任何你想要执行的活动，无论这意味着什么。

All right.

好的。

So backing all that up, what's that got to do with your question?

那么支持所有这些，这与你的问题有什么关系？

One of the major benefits of strength training is the responses tend to happen extremely fast.

力量训练的主要好处之一是反应往往发生得非常快。

So you can see noticeable changes in muscle size, certainly within a month, absolutely within six weeks.

所以你可以看到肌肉大小的明显变化，当然是在一个月内，绝对是在六周内。

And so we have this wonderful feedback loop that sort of tells you, am I doing this thing correctly?

所以我们有一个奇妙的反馈循环，它可以告诉你，我做这件事正确吗？

Oh my gosh, yes, I am.

哦天哪，是的，我就是。

Also, it's very addicting.

而且，它非常容易上瘾。

The feedback, the response, the physical changes, whether this is actually point two or three, look good or feel good, play good, or it's even just part one, you're starting to see that.

反馈、反应、身体变化，无论这实际上是第二点还是第三点，看起来不错还是感觉不错，打得很好，或者甚至只是第一部分，你开始看到这一点。

When you compare that to things like fat loss, that journey tends to be longer.

当你将其与减肥之类的事情进行比较时，这个过程往往会更长。

It's more difficult.

更难了。

It's more reliant upon other factors like nutrition, et cetera.

它更依赖于其他因素，如营养等。

Strength training is really about, there's some very minimal nutrition requirements.

力量训练实际上是有一些非常低的营养需求。

Outside of that, it comes down to the training, and the feedback is immediate.

除此之外，这取决于培训，并且反馈是即时的。

That's powerful because if you look across the literature on exercise adherence, you'll see that that is, in fact, the number one predictor of effectiveness of any training program.

这很强大，因为如果你浏览有关运动坚持的文献，你会发现这实际上是任何训练计划有效性的首要预测因素。

So what that means is if you were to put any variable possible and figure out what is going to determine whether or not this program works, this is what we typically call the methods are many, and the concepts are few.

所以这意味着如果你要放置任何可能的变量并找出什么将决定这个程序是否有效，这就是我们通常所说的方法很多，概念很少。

So the methods of exercise, the methods of strength training, the methods of hypertrophy training, which we'll talk about, are infinite.

所以我们要讲的运动方法、力量训练方法、增肌训练方法是无限的。

However, there are only a handful of key concepts that you have to achieve in order for that program to work.

然而，为了使该程序正常运行，您只需实现几个关键概念。

Adherence is one of them, and again, is often the top one.

依从性是其中之一，而且通常也是最重要的。

So you need to do something, you need to do something consistently.

所以你需要做某事，你需要始终如一地做某事。

When you are getting that feedback and you're seeing results in your appearance immediately, and you see that every single day, every time you take off your shirt or every time you look in the mirror, you see that result, that tends to drive adherence really powerfully.

当你得到反馈并立即看到你的外表效果时，你会发现每一天，每次脱掉衬衫或每次照镜子时，你都会看到这个结果，这往往会非常有力地推动坚持。

So it's important to give people wins, especially people who are not maybe like you and I, who are like, "I'm going to lift weights, and I'm going to exercise no matter what the rest of my life because I just love it." Not everyone's like that.

因此，让人们获胜很重要，尤其是那些不像你我的人，他们会说，“我要举重，无论余生如何，我都会锻炼身体，因为我就是喜欢它。”不是每个人都是这样的。

And so giving them a little bit of carrot of success, and if you can achieve that in say three to four to five weeks already, it's a very powerful tool.

因此，给他们一点成功的胡萝卜，如果你能在三到四到五周内实现这一目标，那么这是一个非常强大的工具。

Andrew Huberman:

安德鲁·休伯曼：

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 also separate from Dr. Galpin's teaching and research roles at Cal State Fullerton.

它也与 Galpin 博士在加州州立大学富勒顿分校的教学和研究角色分开。

It is, however, part of our desire and effort to bring zero cost to consumer information about science and science-related tools to the general public.

然而，我们希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, we'd like to thank the sponsors of today's podcast.

为了与这个主题保持一致，我们要感谢今天播客的赞助商。

Our first sponsor is Momentous.

我们的第一个赞助商是 Momentous。

Momentous makes supplements of the absolute highest quality.

Momentous 生产绝对最高品质的补充剂。

"The Huberman Lab" podcast is proud to be partnering with Momentous for several important reasons.

“The Huberman Lab”播客很荣幸能够与 Momentous 合作，原因有几个。

First of all, as I mentioned, their supplements are of extremely high quality.

首先，正如我提到的，他们的补充剂质量非常高。

Second of all, their supplements are generally in single-ingredient formulations.

其次，他们的补充剂通常采用单一成分配方。

If you're going to develop a supplementation protocol, you're going to want to focus mainly on using single-ingredient formulations.

如果您要制定补充方案，您将主要关注使用单一成分配方。

With single-ingredient formulations, you can devise the most logical and effective and cost-effective supplementation regimen for your goals.

通过单一成分配方，您可以为您的目标设计出最合理、最有效且最具成本效益的补充方案。

In addition, Momentous supplements ship internationally, and this is, of course, important because we realize that many of "The Huberman Lab" podcast listeners reside outside the United States.

此外，Momentous 补充品在全球范围内发货，这当然很重要，因为我们意识到许多“The Huberman Lab”播客听众居住在美国境外。

If you'd like to try the various supplements mentioned on "The Huberman Lab" podcast, in particular supplements for hormone health, for sleep optimization, for focus, as well as a number of other things, including exercise recovery, you can go to livemomentous, spelled O-U-S.

如果您想尝试“The Huberman Lab”播客中提到的各种补充剂，特别是针对激素健康、优化睡眠、集中注意力以及许多其他功能（包括运动恢复）的补充剂，您可以访问 livemomentous，拼写为 O-U-S。

So that's livemomentous.com/huberman.

这就是 livemomentous.com/huberman。

Today's episode is also brought to us by Eight Sleep.

今天的节目也是八觉给我们带来的。

Eight Sleep makes smart mattress covers with cooling, heating, and sleep tracking capacity.

August Sleep 生产具有冷却、加热和睡眠跟踪功能的智能床垫套。

I've been using an Eight Sleep mattress cover for about the last eight months, and it has completely transformed my sleep.

在过去的八个月里，我一直使用八睡眠床垫套，它彻底改变了我的睡眠。

I'm sleeping about the same amount, but I'm sleeping far deeper, and I'm now getting the proper ratios of so-called rapid eye movement or REM sleep and slow-wave sleep, and waking up feeling far more recovered mentally and physically.

我的睡眠时间大致相同，但睡得更深，而且我现在得到了所谓的快速眼动睡眠或快速眼动睡眠和慢波睡眠的适当比例，醒来时感觉精神和身体都恢复得更好。

The underlying mechanism for all that is very straightforward.

所有这一切的基本机制都非常简单。

I've talked many times before on this podcast and elsewhere about the critical relationship between sleep and body temperature.

我之前曾在这个播客和其他地方多次谈论过睡眠和体温之间的重要关系。

That is, in order to fall asleep at night, your body needs to drop by about one to three degrees in terms of core body temperature, and waking up involves a one-to-three-degree increase in core body temperature.

也就是说，为了在晚上入睡，你的身体需要使核心体温下降约一到三度，而醒来则需要使核心体温升高一到三度。

With Eight Sleep mattress covers, you can adjust the temperature of your sleeping environment to be one temperature at the start of the night, a different temperature in the middle of the night, and a different temperature as you approach morning, each of which can place you into the optimal stages of sleep and have you waking up feeling more refreshed than ever.

借助八睡眠床垫套，您可以将睡眠环境的温度调节为夜晚开始时的一种温度、半夜时的不同温度以及临近早晨时的不同温度，每种温度都可以让您进入最佳睡眠阶段，让您醒来时感觉比以往更加神清气爽。

If you'd like to try Eight Sleep, you can go to eightsleep.com/huberman and check out their Pod 3 cover and save $150 at checkout.

如果您想尝试八睡眠，您可以访问八睡眠.com/huberman 并查看他们的 Pod 3 封面，并在结帐时节省 150 美元。

Eight Sleep currently ships in the USA, Canada, United Kingdom, select countries in the EU, and Australia.

八睡眠目前在美国、加拿大、英国、欧盟部分国家和澳大利亚发货。

Again, that's eightsleep.com/huberman to save $150 at checkout.

再次强调，八睡眠网站/huberman 可以在结账时节省 150 美元。

Today's episode is also brought to us by Levels.

今天的节目也是Levels给我们带来的。

Levels is a program that lets you see how different foods and activities affect your health by giving you real-time feedback on your blood glucose using a continuous glucose monitor.

Levels 是一个程序，通过使用连续血糖监测仪为您提供有关血糖的实时反馈，让您了解不同的食物和活动如何影响您的健康。

Many people are aware that their blood sugar, that is their blood glucose level, is critical for everything from fat loss to muscle gain to healthy cognition and indeed aging of the brain and body.

许多人都意识到，他们的血糖，即血糖水平，对于从减脂到增肌、健康认知乃至大脑和身体衰老等各个方面都至关重要。

Most people do not know, however, how different foods and different activities, including exercise or different temperatured environments, impact their blood glucose levels, and yet blood glucose is exquisitely sensitive to all of those things.

然而，大多数人不知道不同的食物和不同的活动（包括运动或不同的温度环境）如何影响他们的血糖水平，但血糖对所有这些因素都非常敏感。

I first started using Levels about a year ago as a way to understand how different foods, exercise, and timing of food relative to exercise and quality of sleep at night impact my blood glucose levels, and I've learned a tremendous amount from using Levels.

大约一年前，我第一次开始使用“水平”，以了解不同的食物、运动以及相对于运动的食物时间和夜间睡眠质量如何影响我的血糖水平，并且我从使用“水平”中学到了很多东西。

It's taught me when best to eat, what best to eat, when best to exercise, how best to exercise, and how to modulate my entire schedule from work to exercise and even my sleep.

它教会了我什么时候吃最好，吃什么最好，什么时候锻炼最好，如何锻炼最好，以及如何调整我从工作到锻炼甚至睡眠的整个时间表。

So if you're interested in learning more about Levels and trying a continuous glucose monitor yourself, go to levels.link/huberman.

因此，如果您有兴趣了解有关 Levels 的更多信息并亲自尝试连续血糖监测仪，请访问levels.link/huberman。

That's levels.link/huberman.

这是levels.link/huberman。

Let's talk about strength and hypertrophy.

我们来谈谈力量和肥大。

If you would, please remind us what strength and hypertrophy are in terms of the specific adaptation they represent.

如果您愿意，请提醒我们力量和肥大在它们所代表的具体适应方面是什么。

What I mean by that is when somebody is training for strength, what are they really training for?

我的意思是，当一个人进行力量训练时，他们真正训练的目的是什么？

Obviously, it means the ability to move more weight, but I know that it includes a number of other things as well.

显然，这意味着能够移动更多的重量，但我知道它还包括许多其他内容。

And when one is training for hypertrophy, for the growth of muscle fibers, what does that represent?

当一个人进行增肌训练、肌纤维生长训练时，这代表什么？

Because I think If people understand that, they will far better understand the methods and protocols that are going to be best for strength and hypertrophy.

因为我认为如果人们理解这一点，他们就会更好地理解最适合力量和肥大的方法和方案。

Dr. Andy Galpin:

安迪·加尔平博士：

At its core, you've basically described it.

从本质上讲，您已经基本描述了它。

When we talk about strength, we're talking about an actual function.

当我们谈论强度时，我们谈论的是实际功能。

So can you create more force across a muscle or muscle groups or total movement?

那么你能在肌肉或肌肉群或整体运动中产生更多的力量吗？

And when we talk about hypertrophy, now we're specifically referring to just an increase in size.

当我们谈论肥大时，现在我们特指的是尺寸的增加。

There's no actual mention of function.

没有实际提及功能。

So a muscle can grow larger without actually technically being stronger, for a number of reasons.

因此，出于多种原因，肌肉可以变大，但实际上在技术上并不变得更强。

However, there is a strong relationship between strength and hypertrophy.

然而，力量和肥大之间存在着密切的关系。

So a lot of the times in the general public, in the lay conversations, we sort of lump those two things in as the same thing.

因此，很多时候，在公众的日常对话中，我们将这两件事混为一谈。

And so we have to recognize people who are new to training or people even who are intermediately trained.

因此，我们必须认识到刚参加培训的人，甚至是接受过中级培训的人。

There is a huge overlap between strength and hypertrophy.

力量和肥大之间有很大的重叠。

Once you get past that, though, they become disentangled.

然而，一旦你克服了这一点，他们就会解开。

And a good example of it is this.

一个很好的例子就是这个。

If you look at the strongest people in the world, this would be people who compete in the sport of powerlifting.

如果你看看世界上最强壮的人，这将是参加举重运动的人。

That's a true test of maximal strength.

这是对最大力量的真正考验。

So it is a deadlift, a bench press, and a back squat.

所以它是硬拉、卧推和后深蹲。

And you're going to do a one repetition max on all three of those.

你将对所有这三个动作进行最多一次重复。

And so whoever wins is the person who lifted the most amount of weight one time.

所以谁获胜就是一次举起重量最多的人。

That's it.

就是这样。

It's not like World's Strongest Man, where it is how many reps can you do in a row or your time.

它不像世界上最强的人，它是指你可以连续完成多少次或你的时间。

It's a true maximal strength test.

这是真正的最大力量测试。

And you compare those to, say, bodybuilders.

你可以将这些人与健美运动员进行比较。

Now, both of those individuals are strong, and both of those individuals have a lot of muscle.

现在，这两个人的实力都很强，而且这两个人的肌肉都很多。

However, it is extremely clear the powerlifters will be significantly stronger than the bodybuilders on average.

然而，非常明显的是，举重运动员的平均力量明显强于健美运动员。

There are individual exceptions, but we're just talking collective averages.

有个别例外，但我们只是谈论集体平均值。

And the bodybuilders will have more muscle than the other ones.

而且健美运动员会比其他人拥有更多的肌肉。

In addition, whether you look at Olympic weightlifting or powerlifting, or World's Strongest Man for that matter, there are weight classes.

此外，无论您关注奥运会举重还是力量举重，还是世界最强男子，都有重量级别。

And the reason is, as you go up in weight classes, you will always see the world records go higher and higher.

原因是，随着你体重级别的提高，你总会看到世界纪录越来越高。

So you can clearly get stronger without adding any muscle.

所以你显然可以在不增加任何肌肉的情况下变得更强壮。

However, there's a point where you simply have to add more mass to get a higher number.

然而，在某个点上，您只需添加更多质量即可获得更高的数字。

And that's why we have weight classes in those sports and in combat sports and lots of other things.

这就是为什么我们在这些运动、格斗运动和许多其他运动中设有重量级别。

So there's a lot of confusion, because people think, "Man, either these are the same thing," or, "If I want to get stronger, I have to get bigger," which is not the case at all.

所以存在很多困惑，因为人们认为，“伙计，这要么是同一件事”，要么“如果我想变得更强，我就必须变得更大”，但事实并非如此。

Another misnomer here is, "I can't get stronger unless I add muscle." That's not true either.

这里的另一个用词不当是，“除非我增加肌肉，否则我无法变得更强壮。”这也不是真的。

This is a similar idea.

这是一个类似的想法。

So what I'm saying is you have the ability to do whatever you'd like.

所以我想说的是，你有能力做任何你想做的事。

If you'd like to get stronger and add muscle, great.

如果您想变得更强壮并增加肌肉，那就太好了。

If you add muscle, you're probably going to bring some strength along for the ride.

如果你增加肌肉，你可能会为骑行带来一些力量。

However, if you want to get stronger and you don't want to add muscle for any reason, personal preference on aesthetics, whether you're in a weight class and you simply can't afford it, it is quite easy to get stronger and not add much muscle mass either.

然而，如果你想变得更强壮，但又不想因为任何原因增加肌肉，个人审美偏好，无论你是在某个体重级别，还是根本负担不起，那么变强壮而不增加太多肌肉是很容易的。

And so differentiating these two things is one of them is simply a measure of size, and the other one is a measure of force.

因此，区分这两件事是，其中之一只是大小的衡量，另一个是力量的衡量。

And when we talk about strength, what we're really talking about are two unique components.

当我们谈论力量时，我们真正谈论的是两个独特的组成部分。

Component one is what I call the physiology.

第一个组成部分就是我所说的生理学。

So what is the ability of the neuromuscular system?

那么神经肌肉系统的能力是什么呢？

What is the ability of the muscle fibers to contract and produce force?

肌纤维收缩和产生力的能力如何？

The other one is what we call mechanics, and mechanics is simply things like, it's minutia down to how long your femurs are relative to your tibia or other things.

另一种是我们所说的力学，力学就是简单的事情，比如股骨相对于胫骨或其他物体的长度等细节。

This is biomechanics.

这是生物力学。

This is also technique.

这也是技术。

This is skill.

这就是技巧。

This is how smooth you feel.

这就是你感觉的光滑程度。

This is are you firing the right muscle group in the right sequence and order?

这是您是否以正确的顺序和顺序发射正确的肌肉群？

And all of these things play into strength.

所有这些都可以发挥力量。

So somebody who maybe has more force capability in their muscle fibers, but their technique in the movement is worse, may lose in a competition.

因此，那些肌肉纤维的力量可能更强，但运动技术较差的人可能会在比赛中失败。

Or somebody, again, who's-- If you go into the world of speed and power, especially, you'll hear a lot of people talk about the rhythm.

或者有人，特别是，如果你进入速度和力量的世界，你会听到很多人谈论节奏。

And there's just a certain rhythm that has to happen if you want to jump as high as possible or run as fast as possible.

如果你想跳得尽可能高或跑得尽可能快，就必须有一定的节奏。

But that's all mechanics at this fundamental level.

但这就是这个基本层面上的所有机制。

So when we look at hypertrophy, it's just still simply about how big the muscle is.

因此，当我们看待肥大时，它仍然只是肌肉的大小。

So those are really the similarities and distinctions between strength and hypertrophy.

这些确实是力量和肥大之间的相似点和区别。

Andrew Huberman:

安德鲁·休伯曼：

When strength improves and when hypertrophy increases, is there also involvement in the ligaments and tendons?

当力量提高和肥大增加时，韧带和肌腱是否也会受到影响？

That is, of course, the ligaments and tendons are involved in the movements and-

也就是说，当然，韧带和肌腱参与运动，并且——

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah

是啊

Andrew Huberman:

安德鲁·休伯曼：

...

...

but do ligaments and tendons themselves grow and/or get stronger?

但是韧带和肌腱本身会生长和/或变得更强吗？

Dr. Andy Galpin:

安迪·加尔平博士：

This field is really difficult because connective tissue is not vascular, and so their plasticity is significantly lower than skeletal muscle.

这个领域确实很困难，因为结缔组织不是血管，因此它们的可塑性明显低于骨骼肌。

In fact, if you look across all the organs, skeletal muscle is one of, if not the most, plastic, meaning it's the most pliable, the most responsive, the one that's going to adjust.

事实上，如果你观察所有的器官，骨骼肌即使不是最具可塑性的，也是其中之一，这意味着它是最柔韧、反应最灵敏、最容易调整的器官。

It's paying attention to everything that's being said in the body.

它关注身体中所说的一切。

You cannot change blood pressure or pH or macronutrients floating around without muscle knowing about it.

在肌肉不知情的情况下，你无法改变血压、pH 值或漂浮在周围的大量营养素。

In fact, this is why we call muscle an organ.

事实上，这就是为什么我们称肌肉为器官。

People don't tend to think about this.

人们往往不去思考这个问题。

If you were ever on Jeopardy!

如果你曾经处于危险之中！

and they ask you that question of, "What's the biggest organ system in the body?" people tend to say-

他们会问你这样的问题：“身体最大的器官系统是什么？”人们往往会说——

Andrew Huberman:

安德鲁·休伯曼：

The skin

皮肤

Dr. Andy Galpin:

安迪·加尔平博士：

...

...

muscle is actually the correct answer.

肌肉实际上是正确的答案。

Andrew Huberman:

安德鲁·休伯曼：

All right.

好吧。

Well, I'm going to cite you when I get it wrong on Jeopardy!.

好吧，当我在 Jeopardy! 上犯错时，我会引用你的。

Dr. Andy Galpin:

安迪·加尔平博士：

You'll probably get it wrong on Jeopardy!

你可能会在 Jeopardy! 中猜错！

Andrew Huberman:

安德鲁·休伯曼：

On Jeopardy!

处于危险之中！

I don't have any immediate plans to go on Jeopardy!-

我没有立即参加危险边缘的计划！-

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah

是啊

Andrew Huberman:

安德鲁·休伯曼：

...

...

but who knows?

但谁知道呢？

Dr. Andy Galpin:

安迪·加尔平博士：

Oh, there you go.

哦，就这样吧。

Celebrity Jeopardy!.

名人的危险！

Andrew Huberman.

安德鲁·休伯曼。

Andrew Huberman:

安德鲁·休伯曼：

Wait, I don't know about the celebrity part, but-

等等，我不知道名人的部分，但是-

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah

是啊

Andrew Huberman:

安德鲁·休伯曼：

...

...

Jeopardy!

危险！

would be fun.

会很有趣的。

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah.

是的。

Andrew Huberman:

安德鲁·休伯曼：

But I will say the muscle, and if you get a phone call on Jeopardy!, I don't know, I haven't seen that show in a very long time-

但我会说肌肉，如果你接到《危险边缘》的电话，我不知道，我已经很长时间没看过那个节目了——

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah

是啊

Andrew Huberman:

安德鲁·休伯曼：

...

...

maybe ever, then I'll call you.

也许永远，然后我会给你打电话。

But that makes sense.

但这是有道理的。

Dr. Andy Galpin:

安迪·加尔平博士：

So the-

所以——

Andrew Huberman:

安德鲁·休伯曼：

That the muscles would be the largest organ system in the body.

肌肉将是体内最大的器官系统。

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah.

是的。

The reason I was saying that is, so muscle is both listening and talking.

我这么说的原因是，肌肉既能听又能说。

It is controlling the immune system a lot.

它对免疫系统有很大的控制作用。

It's controlling blood glucose regulation.

它控制血糖调节。

It is the central depot For amino acids, which are needed to do things like regulate the immune system, build any new red blood cells.

它是氨基酸的中心仓库，氨基酸是调节免疫系统、构建新红细胞等功能所必需的。

A lot of this stuff is coming from skeletal muscle.

很多这些东西都来自骨骼肌。

So when we say organ, by the way, that's actually a physiological definition.

顺便说一句，当我们说器官时，这实际上是一个生理学定义。

So something that's communicating to either another organ itself or throughout the system.

因此，与另一个器官本身或整个系统进行通信的东西。

So it's listening and it's talking.

所以它在听，也在说。

Connective tissue is not the same way.

结缔组织则不一样。

And so we do see adaptations with strength training in connective tissue.

因此，我们确实看到了结缔组织力量训练的适应。

It's just much lower.

只是低得多。

It's difficult to measure.

很难衡量。

Effectively, what we know now is you're going to have a combination of adaptations throughout the connective tissue.

实际上，我们现在所知道的是，整个结缔组织都会出现一系列的适应。

It is beneficial.

这是有益的。

This is probably one of the major reasons that strength training reduces injury risk, which is very, very important because people who tend to want to pick up an exercise routine after, say, 10 years, the classic cliché is, "I played all these things in high school, then I went to college, got a job, now I'm 25," or 35 or whatever, and you sort of want to jump back into what you did when you were 20.

这可能是力量训练降低受伤风险的主要原因之一，这一点非常非常重要，因为那些倾向于在 10 年后重新开始锻炼的人，经典的陈词滥调是，“我在高中玩过所有这些东西，然后我上了大学，找到了工作，现在我 25 岁，”或 35 岁或其他什么，你有点想跳回到 20 岁时所做的事情。

Well, there's no tissue tolerance left.

好吧，已经没有组织耐受性了。

And what we almost always mean by that is connective tissue.

我们几乎总是指结缔组织。

The tolerance in there is not ready for the load you're about to handle, and so you go through some movement, and then boom.

那里的公差还没有准备好承受你要处理的负载，所以你经历了一些运动，然后繁荣。

Sprains, tears, even the more significant ones are on Achilles tear, which is going to really sideline you.

扭伤、撕裂，甚至更严重的跟腱撕裂，都会让你陷入困境。

So those are some of the problems.

这些是一些问题。

And we know strength training has a large role in injury reduction for stress and strain and overuse injuries, and that's specifically coming from the connective tissue adaptations.

我们知道力量训练在减少压力和紧张以及过度使用损伤方面发挥着重要作用，而这具体来自于结缔组织的适应。

Again, the difficult part here is it's very hard to assess.

同样，这里的困难部分是很难评估。

When I was a doctoral student, we played around with patella tendon biopsies.

当我还是一名博士生时，我们研究过髌腱活检。

So I actually had one.

所以我实际上有一个。

This is like a-

这就像一个-

Andrew Huberman:

安德鲁·休伯曼：

There's a little piece of your patella tendon missing?

你的髌腱缺了一小块吗？

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah.

是的。

Andrew Huberman:

安德鲁·休伯曼：

Because your own-

因为你自己的——

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah

是啊

Andrew Huberman:

安德鲁·休伯曼：

...

...

own lab looked for it.

自己的实验室寻找它。

Dr. Andy Galpin:

安迪·加尔平博士：

So now I've probably had, I don't know how many hundreds of biopsies I've performed on people.

所以现在我可能已经对人们进行了数百次活检，我不知道。

Probably well over 1,000.

可能远超过 1,000。

Certainly well over 1,000.

当然远远超过1,000。

I've probably had 35 or 40 done on myself.

我自己可能已经做过35或40次了。

There's no problem here.

这里没有问题。

I have no scar tissue, I have no loss of function, and I've stuck needles in every leg, like all over myself.

我没有疤痕组织，没有功能丧失，而且我的每条腿上都扎过针，就像我全身上下一样。

My quads, my soleus, gastroc, like all up and down.

我的股四头肌、比目鱼肌、腓肠肌，上下都一样。

Andrew Huberman:

安德鲁·休伯曼：

Taking tissue out.

拿出纸巾。

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah.

是的。

You go in with the needle, it looks like a pen, basically, and you're live and you go in and grab a chunk and you pull it out and we-

你用针进去，它看起来像一支笔，基本上，你还活着，你进去抓住一块，然后把它拉出来，我们-

Andrew Huberman:

安德鲁·休伯曼：

Can I come to your lab and get biopsied?

我可以去你们实验室做活检吗？

Dr. Andy Galpin:

安迪·加尔平博士：

Absolutely.

绝对的。

Andrew Huberman:

安德鲁·休伯曼：

Yeah, you're probably, if you're looking under the microscope, it'll just look like the molecule caffeine.

是的，如果你在显微镜下观察，它可能看起来就像咖啡因分子。

Dr. Andy Galpin:

安迪·加尔平博士：

There's a mutual friend of ours who came down and did that.

我们有一个共同的朋友过来做了那件事。

He's a big, big, big gentleman, big into lifting, very into strength training.

他是一位非常非常大的绅士，热衷于举重，非常热衷于力量训练。

And he went through that experience, and he was like, "Oh, my gosh." It was not what he was hoping to get.

他经历了那次经历，他说：“哦，天哪。”这不是他希望得到的。

He actually had unbelievable muscle morphology.

他实际上拥有令人难以置信的肌肉形态。

The diameter of muscle fibers is extremely large.

肌纤维的直径非常大。

It's one of the biggest cells by volume in all of biology, skeletal muscle in a human.

它是所有生物学中体积最大的细胞之一，即人体的骨骼肌。

And his-

还有他的——

Andrew Huberman:

安德鲁·休伯曼：

How large?

有多大？

Can't help myself.

我无法自拔。

Millimeters?

毫米？

Dr. Andy Galpin:

安迪·加尔平博士：

Well, so you have length-

好吧，所以你有长度-

Andrew Huberman:

安德鲁·休伯曼：

Right

右

Dr. Andy Galpin:

安迪·加尔平博士：

...

...

and then you have width, right?

然后你就有了宽度，对吗？

So lengthwise, it can be extraordinarily long.

所以从长度上看，它可以非常长。

Andrew Huberman:

安德鲁·休伯曼：

Sure.

当然。

Dr. Andy Galpin:

安迪·加尔平博士：

The classic example is your sartorius-

典型的例子就是你的缝匠师——

Andrew Huberman:

安德鲁·休伯曼：

Mm-hmm

嗯嗯

Dr. Andy Galpin:

安迪·加尔平博士：

...

...

which is like the front of your hip to the inside of your kneecap.

就像你的臀部前部到膝盖骨内侧一样。

Theoretically, those cells can run the entire length, which would be one muscle fiber running that thing.

理论上，这些细胞可以运行整个长度，这将是运行该东西的一根肌肉纤维。

If I were to do a biopsy on you and I pulled that tissue out, I could actually pull an individual fiber out with tweezers and hold it up, and you could see that whole muscle cell-

如果我要对你做活组织检查，然后把组织拉出来，我实际上可以用镊子拉出一根单独的纤维并将其举起来，你可以看到整个肌肉细胞——

Andrew Huberman:

安德鲁·休伯曼：

Yeah, I'm definitely not-

是的，我绝对不是——

Dr. Andy Galpin:

安迪·加尔平博士：

...

...

like with the naked eye

就像肉眼一样

Andrew Huberman:

安德鲁·休伯曼：

...

...

coming to your lab to get biopsied.

来您的实验室进行活检。

Dr. Andy Galpin:

安迪·加尔平博士：

You'd be stunned how big they are.

你会惊讶它们有多大。

Anyways, his was the size of a rhino.

不管怎样，他的体型有犀牛那么大。

Andrew Huberman:

安德鲁·休伯曼：

Wow.

哇。

Dr. Andy Galpin:

安迪·加尔平博士：

So the diameter of his.

所以他的直径。

Now, he has a well-documented assistance in the area of muscle growth-

现在，他在肌肉生长领域得到了有据可查的帮助——

Andrew Huberman:

安德鲁·休伯曼：

Mm-hmm

嗯嗯

Dr. Andy Galpin:

安迪·加尔平博士：

...

...

we'll say.

我们会说。

Andrew Huberman:

安德鲁·休伯曼：

Mm-hmm.

嗯嗯。

Dr. Andy Galpin:

安迪·加尔平博士：

But yeah.

但是是的。

Those can be large.

这些可能很大。

So what were we even talking about there?

那么我们到底在谈论什么呢？

Andrew Huberman:

安德鲁·休伯曼：

Well, I was asking about tendons and ligaments-

嗯，我问的是肌腱和韧带——

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah

是啊

Andrew Huberman:

安德鲁·休伯曼：

...

...

because I'd like to understand the various tissues and organ systems that adapt when one gets stronger-

因为我想了解当一个人变得更强时，各种组织和器官系统会适应-

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah

是啊

Andrew Huberman:

安德鲁·休伯曼：

...

...

when muscle tissue grows.

当肌肉组织生长时。

And I do want to ask about bone.

我确实想问一下关于骨头的问题。

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah.

是的。

Andrew Huberman:

安德鲁·休伯曼：

And here I'm not referring to-

这里我指的不是——

Dr. Andy Galpin:

安迪·加尔平博士：

Oh

噢

Andrew Huberman:

安德鲁·休伯曼：

...

...

bone mineral density.

骨矿物质密度。

What I was going to ask is whether or not bone itself can grow and get stronger.

我想问的是骨头本身是否可以生长并变得更强。

And the reason I'm asking is there's a favorite result of mine.

我问这个问题的原因是有一个我最喜欢的结果。

I have about 3,800 favorite results.

我有大约 3,800 个最喜欢的结果。

3,000 pet peeves and 3,800 plus favorite results.

3,000 个烦人的问题和 3,800 多个最喜欢的结果。

But one of my favorite results is from Eric Kandel's lab at Columbia.

但我最喜欢的结果之一来自埃里克·坎德尔 (Eric Kandel) 在哥伦比亚的实验室。

Eric won the Nobel Prize for learning and memory, and his laboratory got really into the effects of exercise on learning and memory.

埃里克获得了诺贝尔学习和记忆奖，他的实验室真正研究了运动对学习和记忆的影响。

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah.

是的。

Andrew Huberman:

安德鲁·休伯曼：

And they had this incredible result, which is that load-bearing exercise-

他们得到了这个令人难以置信的结果，那就是负重练习——

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah

是啊

Andrew Huberman:

安德鲁·休伯曼：

...

...

stimulates the bones to release something called osteocalcin.

刺激骨骼释放一种叫做骨钙素的物质。

Excuse me.

打扰一下。

And then osteocalcin acts as a more or less a hormone, travels to the brain, and enhances the memory systems in the brain by enhancing neuron health.

然后骨钙素或多或少充当一种激素，进入大脑，并通过增强神经元健康来增强大脑中的记忆系统。

That's the basic crux of the studies.

这是研究的基本关键。

There were several of these.

其中有好几个。

And the moment I saw the first of those studies, I thought, "Well, here's another reason to do resistance type exercise and not just aerobic exercise."

当我看到第一项研究时，我想，“好吧，这是进行阻力型运动而不仅仅是有氧运动的另一个原因。”

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah.

是的。

Andrew Huberman:

安德鲁·休伯曼：

And then it brings to mind whether or not bones themselves get stronger when we do resistance training.

然后我们就会想到，当我们进行阻力训练时，骨骼本身是否会变得更强健。

I don't know the answer to that.

我不知道答案。

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah, that's very clearly demonstrated, and we've known that for many decades.

是的，这一点已经得到了非常清楚的证明，而且我们几十年来都知道这一点。

You have a diminishing ability to do so with age.

随着年龄的增长，你这样做的能力会逐渐减弱。

Particularly, you need to do this in your teens and 20s.

特别是，你需要在十几岁和二十多岁的时候这样做。

That's where you're going to have the largest ability to enhance bone mineral density.

这就是您增强骨矿物质密度的最大能力的地方。

And it's particularly responsive to axial loading.

它对轴向载荷特别敏感。

Now, I'm a muscle guy.

现在，我是一个肌肉男了。

I'm not a bone specialist, so we would have to consult somebody who can give you more precision here.

我不是骨骼专家，所以我们必须咨询可以在这里为您提供更精确信息的人。

But that's the-

但那就是——

Andrew Huberman:

安德鲁·休伯曼：

Can you explain axial loading?

您能解释一下轴向载荷吗？

Dr. Andy Galpin:

安迪·加尔平博士：

It's up and down.

它有上有下。

It's vertical.

它是垂直的。

Andrew Huberman:

安德鲁·休伯曼：

Okay, so it's almost like a cylinder-

好吧，所以它几乎就像一个圆柱体-

Dr. Andy Galpin:

安迪·加尔平博士：

Compression

压缩

Andrew Huberman:

安德鲁·休伯曼：

...

...

putting the weight on the small end of the cylinder.

将重物放在气缸的小端上。

Dr. Andy Galpin:

安迪·加尔平博士：

Yep.

是的。

Andrew Huberman:

安德鲁·休伯曼：

On both small ends of the cylinders.

在气缸的两个小端上。

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah.

是的。

So-

所以——

Andrew Huberman:

安德鲁·休伯曼：

If someone doesn't do this in their 20s or teens, however, can we assume that some degree of positive change will occur if they do resistance training, even if it's a small fraction?

然而，如果有人在 20 多岁或十几岁的时候没有这样做，我们是否可以假设，如果他们进行阻力训练，就会发生某种程度的积极变化，即使只是一小部分？

Dr. Andy Galpin:

安迪·加尔平博士：

The answer is yes.

答案是肯定的。

It is small.

它很小。

We have worked with a number of women in our Rapid Health program that come in, and they are in their 20s, and they are in their 30s, and they have significant bone mineral density problems.

我们在快速健康计划中与许多女性合作，她们的年龄分别是 20 多岁、30 多岁，她们有严重的骨矿物质密度问题。

And eight months later, we can see noticeable changes that are outside of the measurement error of a DEXA.

八个月后，我们可以看到明显的变化，超出了 DEXA 的测量误差。

Andrew Huberman:

安德鲁·休伯曼：

Positive changes.

积极的变化。

Dr. Andy Galpin:

安迪·加尔平博士：

Positive changes, correct.

积极的变化，正确的。

There are many physicians that specialize in this area.

有许多专攻该领域的医生。

You're going to need nutrition Here.

你在这里需要营养。

Strength training alone is probably not going to get you there, particularly with women, because you have to figure out why.

仅靠力量训练可能无法让你达到这一目标，尤其是对于女性来说，因为你必须找出原因。

And there's a lot going on with the physiology and biochemistry, so you probably, almost surely, need to have some blood chemistry done with that.

生理学和生物化学方面发生了很多事情，因此您可能（几乎肯定）需要对此进行一些血液化学检查。

You have to figure out what's going on menstrual cycle-wise.

您必须弄清楚月经周期发生了什么。

In fact, oftentimes what we'll do for our women very specifically is we use a thing called the Rhythm Plus, a 30-day test.

事实上，我们经常为女性做的非常具体的事情是使用一种称为 Rhythm Plus 的东西，这是一项为期 30 天的测试。

So you can actually do a salivary test across the entire menstrual cycle, and you can take samples, it's about every other day.

所以你实际上可以在整个月经周期进行唾液测试，并且可以取样，大约每隔一天进行一次。

So you'll get 15 or 16 samples, and you get a really beautiful picture of what's happening hormonally across the entire menstrual cycle.

因此，您将获得 15 或 16 个样本，并且可以全面了解整个月经周期中荷尔蒙的变化情况。

And that's really, really important because typically for women, if you get a single sample or a single time point, whether it's salivary, urine, or blood, you can have well, an order-of-magnitude difference in any number of metrics because of what phase you're in.

这真的非常非常重要，因为通常对于女性来说，如果你获得单个样本或单个时间点，无论是唾液、尿液还是血液，你都可能会因为你所处的阶段而在任何数量的指标上出现数量级的差异。

This is one of the many reasons why it's been such a challenge to do a lot of physiology research with females.

这是对女性进行大量生理学研究如此具有挑战性的众多原因之一。

Some metrics change throughout the menstrual cycle, others don't.

有些指标在整个月经周期中会发生变化，而另一些则不会。

Strength is a very good example.

力量就是一个很好的例子。

I can strength train and I can do a one-rep max test on a woman at any point.

我可以进行力量训练，并且可以随时对女性进行一次最大次数测试。

I don't have to do that at a certain phase of their menstrual cycle because the evidence, I think, is pretty clear at this point, that number won't change.

我不必在她们月经周期的某个阶段这样做，因为我认为此时的证据非常清楚，这个数字不会改变。

So I have no qualms including females in any of my studies where strength is an important dependent variable, because I don't have to adjust around menstrual cycle.

因此，在我的任何研究中，包括女性在内，我都没有任何疑虑，其中力量是一个重要的因变量，因为我不必根据月经周期进行调整。

Other factors like anything in blood, anything hormone-related, you're going to have to automatically account for it.

其他因素，比如血液中的任何因素，任何与激素相关的因素，你都必须自动考虑在内。

So what I would say is those folks should absolutely work with a qualified physician.

所以我想说的是，这些人绝对应该与合格的医生一起工作。

And you're going to have to get some nutrition supplementation, potentially, and then maybe even some other stuff going on.

你可能需要补充一些营养，甚至可能还需要一些其他的东西。

To make that even more complicated, if you're on any form of birth control or not, that's going to change the entire equation, especially if it's a hormone-based birth control.

更复杂的是，无论您是否接受任何形式的节育，这都将改变整个方程式，尤其是基于激素的节育。

So it just gets really, really complicated.

所以事情变得非常非常复杂。

To answer it, though, you can see adaptations.

不过，为了回答这个问题，你可以看到一些调整。

They are significantly diminished relative to if you would've started in your teens and twenties, but there is hope.

相对于你在十几岁和二十多岁开始的情况来说，它们明显减少了，但还是有希望的。

You just need to work with somebody who specializes in that area.

您只需要与专门从事该领域的人合作即可。

Andrew Huberman:

安德鲁·休伯曼：

So for both men and women, boys and girls, what are the major adaptations that occur to underlie improvements in strength?

那么，对于男性和女性、男孩和女孩来说，在力量提高的基础上发生的主要适应是什么？

And if you would, if you could just provide a bullet point list of that, and then we can dive into each of those in detail.

如果您愿意的话，如果您可以提供一个要点列表，那么我们就可以详细讨论其中的每一个。

For instance, are nerves getting more-

例如，神经是否变得更加——

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah

是啊

Andrew Huberman:

安德鲁·休伯曼：

...

...

efficient at firing?

射击效率高吗？

Are bones enjoying adaptations in different-

骨骼是否能适应不同的环境？

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah

是啊

Andrew Huberman:

安德鲁·休伯曼：

...

...

bone connective tissue relationships that underlie strength?

骨结缔组织关系是力量的基础？

I have to imagine all of these things are happening, but what are the major changes that are occurring in those organs and organ systems that reflect someone's ability to, on one day, lift 100 pounds, and then a week later-

我必须想象所有这些事情正在发生，但是那些器官和器官系统中发生的主要变化是什么，这些变化反映了某人在一天举起 100 磅的能力，然后一周后 -

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah

是啊

Andrew Huberman:

安德鲁·休伯曼：

...

...

to lift 105 pounds?

举起105磅？

Dr. Andy Galpin:

安迪·加尔平博士：

Now, I'll try to keep this condensed.

现在，我将尽力保持简洁。

Again, this could be an entire university course.

同样，这可能是一门完整的大学课程。

I will also try to give you a little bit of bones here.

我也会尝试在这里给你一些骨头。

So normally, as a muscle guy, I take all the credit in muscle.

所以通常情况下，作为一个肌肉男，我把所有的功劳都归功于肌肉。

Turns out the nervous system gets a little bit of credit, too, here.

事实证明，神经系统在这里也得到了一点功劳。

Andrew Huberman:

安德鲁·休伯曼：

Thank you.

谢谢你。

Dr. Andy Galpin:

安迪·加尔平博士：

So as we walk through it, just as a big picture, if we think about, again, what causes human movement, basically everything along that chain will improve with strength training.

因此，当我们回顾它时，就像一幅大图一样，如果我们再次思考是什么导致了人类运动，基本上沿着这条链的一切都会随着力量训练而改善。

And I'm not really using too much hyperbole there.

我并没有使用太多夸张的说法。

It's quite impressive.

这是相当令人印象深刻的。

So just going from the nervous system side of the equation, what has to happen for human movement is a nerve has to send a signal through a motor unit.

因此，从等式的神经系统方面来看，人类运动必须发生的事情是神经必须通过运动单元发送信号。

Now, a motor unit comes down and innervates multiple muscle fibers.

现在，一个运动单位下降并支配多个肌肉纤维。

So if you think about your actual muscle, it's not a thing.

所以如果你考虑一下你的实际肌肉，那就不是问题了。

It is a component of many individual muscle fibers.

它是许多单个肌纤维的组成部分。

So you've got millions, if not more.

所以你已经有数百万甚至更多了。

Think of it like a ponytail.

把它想象成马尾辫。

So we collectively say ponytail, and you think of it as one thing.

所以我们统称马尾辫，你把它当作一回事。

But really, a ponytail is a combination of tons of individual hairs.

但实际上，马尾辫是由大量单独的头发组合而成的。

Okay?

好的？

Muscle is the same way.

肌肉也是同样的道理。

So this motor unit comes in and innervates a lot of different muscle fibers.

所以这个运动单位介入并支配许多不同的肌肉纤维。

Now, every one of the fibers in a motor unit is generally of the same fiber type, so fast twitch or slow twitch.

现在，运动单元中的每根纤维通常具有相同的纤维类型，即快肌纤维或慢肌纤维。

And they are not laid out next to each other in the muscle.

而且它们在肌肉中并不是并排放置的。

They are spread out across horizontally, vertically, as well as closer to the bone and further to the surface.

它们水平、垂直地分布，以及更靠近骨骼和更远离表面。

So they're moved throughout the entire way.

所以他们在整个过程中都在移动。

And this is what allows you to have smoother contractions, and you don't have spasticity and things like that.

这就是让你有更平滑的收缩，并且你不会出现痉挛和类似的情况。

So we see improvements from the neuromuscular side, like firing rate.

所以我们看到了神经肌肉方面的改善，比如放电率。

We see synchronization improvements that are coming in.

我们看到即将到来的同步改进。

You also see improvements in things like acetylcholine release from the presynaptic neuron.

您还可以看到突触前神经元释放乙酰胆碱等方面的改善。

So you're getting it faster.

所以你会更快。

We see calcium recycling is improved back to there.

我们看到钙的回收得到了改善。

So without walking into too much of the biochemistry, in order for a signal to go from nerve to muscle, there's a little bit of a gap.

因此，在不涉及太多生物化学的情况下，为了使信号从神经传递到肌肉，存在一点间隙。

There's a physical space that happens.

存在一个物理空间。

And what happens is you release this molecule called acetylcholine.

发生的事情是你释放出一种叫做乙酰胆碱的分子。

This goes into the postsynaptic cleft, and then that actually binds to a receptor.

它进入突触后间隙，然后实际上与受体结合。

That receptor actually opens up a door that lets sodium in.

该受体实际上打开了一扇让钠进入的门。

That's really what's happening.

这确实是正在发生的事情。

So it's not acetylcholine.

所以它不是乙酰胆碱。

Well, that acetylcholine then sits on that receptor site.

那么，乙酰胆碱就会位于该受体位点上。

It's broken down, put back in, and recycled back up in the presynaptic nerve site.

它在突触前神经部位被分解、放回并回收。

The faster you can do that, the faster you can recycle that signal.

你做得越快，回收该信号的速度就越快。

And so almost everything that I described in that entire system improves and has been shown to increase with training.

因此，我在整个系统中描述的几乎所有内容都得到了改进，并且已被证明会随着培训而增加。

So that alone is going to give you benefits.

因此，仅此一点就会给您带来好处。

We haven't even walked into getting from an electrical signal now into an action potential, which is going to cause a muscle contraction.

我们现在甚至还没有从电信号转变为动作电位，这将导致肌肉收缩。

So getting from nerve into the muscle, we see everything from improvements in what we call contractility, which means the muscle fiber themselves can produce more force or more velocity independent of muscle size changes.

因此，从神经到肌肉，我们看到了所谓的收缩性的改善，这意味着肌肉纤维本身可以产生更大的力或更快的速度，而与肌肉尺寸的变化无关。

So this is another component when we ask, "Well, how is it I got stronger without getting bigger?" Well, in the muscle fiber itself, its ability to contract force increases.

因此，当我们问“好吧，我如何在没有变大的情况下变得更强？”时，这是另一个组成部分。那么，在肌纤维本身中，其收缩力的能力会增加。

And this is because we have everything like the sarcoplasmic reticulum, which is the place that stores and releases the calcium, which is what's needed for this entire cross-bridge interaction from the myosin and actin to happen.

这是因为我们拥有像肌浆网这样的一切，它是储存和释放钙的地方，这是肌球蛋白和肌动蛋白发生整个跨桥相互作用所需要的。

I know I just lost a lot of people, but you can go look at some of these images.

我知道我失去了很多人，但你可以看看其中的一些图片。

The sarcoplasmic reticulum gets gets activated more.

肌浆网变得更加活跃。

It gets more sensitive.

它变得更加敏感。

It is better at releasing calcium, bringing it back in, and doing it again.

它更擅长释放钙、将其带回并再次进行。

The bond between the cross-bridge of the myosin and actin gets stronger.

肌球蛋白和肌动蛋白的跨桥之间的结合变得更强。

The calcium affinity, is the phrase that we use there, increases.

我们在那里使用的短语是钙亲和力增加。

So we're literally walking through almost the entire process of skeletal muscle contraction here, and every step along the way, we see improvement.

因此，我们实际上正在经历骨骼肌收缩的几乎整个过程，并且在此过程中的每一步，我们都看到了进步。

So that net result is we see, again, more force production independent of any change in size, independent of any increase in contractile units.

因此，最终结果是我们再次看到更多的力量产生，与尺寸的任何变化无关，与收缩单位的任何增加无关。

We didn't add anything to the equation.

我们没有在方程式中添加任何内容。

We didn't change size.

我们没有改变尺寸。

We did nothing but improve efficiency, effectively.

我们什么也没做，只是有效地提高了效率。

Independent of that, now we can actually start talking about changing muscle fiber type.

除此之外，现在我们实际上可以开始讨论改变肌肉纤维类型。

So we can change our fibers from a slow-twitch fiber to a fast-twitch fiber.

所以我们可以将纤维从慢肌纤维改变为快肌纤维。

That alone is going to give you more force production, again, independent of size.

仅此一点就会给你更多的力量生产，同样，与大小无关。

Fast-twitch fibers tend to be larger than slow-twitch fibers, but not always, especially in the presence of endurance training.

快肌纤维往往比慢肌纤维大，但并非总是如此，尤其是在进行耐力训练时。

So if you do a lot of consistent endurance training, it's very common for us to find slow-twitch fibers that are as similar size, if not larger, very often larger than the fast-twitch fibers.

因此，如果您进行大量持续的耐力训练，我们很容易发现慢肌纤维的尺寸与快肌纤维相似，甚至更大，通常也比快肌纤维大。

If you do a lot of-

如果你做了很多——

Andrew Huberman:

安德鲁·休伯曼：

So big, slow fibers.

纤维又大又慢。

Dr. Andy Galpin:

安迪·加尔平博士：

Big, slow, very metabolically effective fibers.

大、慢、代谢效率高的纤维。

So extremely fatigue-resistant.

因此极其耐疲劳。

So it's not a bad thing to call them slow.

所以说他们慢并不是一件坏事。

We tend to say fast or slow, and slow has this negative connotation, but it's a quite healthy fiber type to have.

我们倾向于说快或慢，慢有这种负面含义，但它是一种非常健康的纤维类型。

Outside of that, now we haven't even gotten into things like pennation angle.

除此之外，现在我们甚至还没有讨论像羽毛角度这样的事情。

So this is the angle at which your muscle fibers interact with your bone.

这就是肌肉纤维与骨骼相互作用的角度。

So we tend to think about this as like a muscle fiber is pulling on a muscle.

所以我们倾向于认为这就像肌肉纤维拉动肌肉一样。

Well, some of these are oriented at almost a 90 degree.

嗯，其中一些的方向几乎是 90 度。

So a fiber runs perpendicular into the bone, and some of them are closer to a 45 degree, and some of them are closer to almost parallel.

因此，纤维垂直进入骨骼，其中一些更接近 45 度，一些更接近几乎平行。

And that confers a lot of unique mechanical benefits.

这带来了许多独特的机械优势。

So in one area, it's actually going to increase force production.

因此，在某一领域，它实际上会增加兵力生产。

You go the other direction, increases velocity.

你朝另一个方向走，增加速度。

And so we have all kinds of changes in the angle at which the muscle inserts into the bone.

因此，肌肉插入骨骼的角度会发生各种变化。

Now we're already in the mechanic side of it, right?

现在我们已经处于机械方面了，对吧？

So we've influenced how effectively it pulls.

所以我们影响了它的拉动效率。

And with any of these things, it's always a give and take.

对于任何这些事情，总是需要付出和索取。

So you're going to give up, in the case of pennation angle, you're going to give up strength, but you're going to increase shortening velocity.

所以你会放弃，在羽状角度的情况下，你会放弃力量，但你会增加缩短速度。

Or if you want to increase the velocity, you're going to give up sort of the strength.

或者如果你想提高速度，你就会放弃一定的力量。

We haven't gotten to any of the energetics at all.

我们根本没有接触到任何能量学。

So we haven't talked about increasing storage of phosphocreatine, which is the energy system needed to power that muscle contraction at the fastest possible rate.

因此，我们还没有讨论增加磷酸肌酸的储存，磷酸肌酸是以尽可能快的速度为肌肉收缩提供动力所需的能量系统。

So we could continue to go as long as you want here, but hopefully, you're getting the point of a little bit of the adaptations that occur.

因此，我们可以继续进行下去，只要你愿意，但希望你能明白所发生的一些调整的要点。

The reason why I think that stuff is important to bring it back, maybe for some listeners, I know I took you on a journey there and you're just like, "What the hell just happened?" That matters because, again, this is a specific explanation for how is it possible that I got stronger, but I didn't get bigger.

我之所以认为把它带回来很重要，也许对一些听众来说，我知道我带你去那里旅行，你就像是，“到底发生了什么？”这很重要，因为这再次具体解释了我如何变得更强，但我并没有变得更大。

And this is also why strength and hypertrophy are intertwined and are heavily overlapped, but are not necessarily the same thing.

这也是为什么力量和肥大交织在一起并且严重重叠，但不一定是同一件事。

So for example, we can increase muscle size and actually reduce strength because of what's called lattice spacing.

例如，由于所谓的晶格间距，我们可以增加肌肉大小，但实际上会降低力量。

So what happens is, you have to kind of remember, your muscle fibers are these long cylinders, and the way that they contract requires an optimal space.

所以发生的情况是，你必须记住，你的肌肉纤维是这些长圆柱体，它们收缩的方式需要最佳的空间。

And so what happens is you have this molecule called actin, and you have this molecule called myosin.

所以会发生什么，你有一种叫做肌动蛋白的分子，还有一种叫做肌球蛋白的分子。

Myosin sits in the middle, and there are six actin that surround each individual myosin in a three-dimensional circle here.

肌球蛋白位于中间，这里有六个肌动蛋白以三维圆的形式围绕着每个单独的肌球蛋白。

So you got a myosin in the middle that has all these globular heads, and they can reach up and grab an actin.

所以中间有一个肌球蛋白，它有所有这些球状头，它们可以伸手抓住肌动蛋白。

And again, there's six sort of around them.

再说一次，他们周围有六个人。

Well, one of the things that can occur is if those actin are too close together.

好吧，可能发生的情况之一是这些肌动蛋白距离太近。

So imagine my hands, I'm reaching out and doing a giant T.

想象一下我的手，我伸出手，做了一个巨大的T字形。

So I'm horizontal out there.

所以我在外面是水平的。

Well, if my fingertips are the tips of the myosin and I'm trying to reach up and grab an actin, and I want to pull those actins closer to my face.

好吧，如果我的指尖是肌球蛋白的尖端，并且我试图伸手抓住肌动蛋白，并且我想将这些肌动蛋白拉近我的脸。

Well, those actins stack on top of each other, and that's what actually makes your muscles grow up.

嗯，这些肌动蛋白相互堆叠，这才是真正让你的肌肉长大的原因。

Like if I flex my bicep, it actually grows up three or four inches.

就像如果我弯曲我的二头肌，它实际上会长出三到四英寸。

Because you're stacking these sarcomeres, are what they're called, on top of each other.

因为你将这些肌节堆叠在一起，正如它们所说的那样。

All right.

好的。

Great.

伟大的。

Well, if I'm reaching out to grab them and the muscle is stretched too far, I can't actually make that strong of a connection.

好吧，如果我伸手去抓住它们，而肌肉拉伸得太远，我实际上无法建立那么牢固的连接。

It would be like if I reached out and grabbed something, but I can only reach my longest fingertip on it.

就像我伸手去抓什么东西，但我只能够到我最长的指尖。

When I go to contract, I can't make that strong of a contraction because my grip is weak.

当我收缩时，我无法做出那么强烈的收缩，因为我的握力很弱。

My grip's going to break before I reach my strength limit.

在我达到力量极限之前我的握力就会断裂。

If I'm too close, there's nowhere to go.

如果我离得太近，就无处可去。

I'm already as close.

我已经很接近了。

So if you actually disrupt that lattice spacing too much, you can actually lose a little bit of strength.

因此，如果你实际上过多地破坏了晶格间距，你实际上可能会失去一点力量。

So it's not that getting bigger will ever make you weaker.

所以，变得更大并不会让你变得更弱。

It's simply that you're not optimizing for strength.

很简单，你没有针对力量进行优化。

You're simply optimizing for size.

您只是在优化尺寸。

And so that can explain a little bit of the discongruity between growing and performance.

这可以解释成长和表现之间的一些不一致。

Andrew Huberman:

安德鲁·休伯曼：

I'd like to take a brief break and acknowledge our sponsor, Athletic Greens.

我想稍微休息一下，并向我们的赞助商运动绿党表示感谢。

Athletic Greens is a vitamin, mineral, probiotic, and adaptogen drink designed to help you meet all of your foundational nutritional needs.

Athletic Greens 是一种维生素、矿物质、益生菌和适应原饮料，旨在帮助您满足所有基本营养需求。

I've been taking Athletic Greens daily since 2012, so I'm delighted that they're a sponsor of this podcast.

自 2012 年以来，我每天都服用 Athletic Greens，所以我很高兴他们是这个播客的赞助商。

The reason I started taking Athletic Greens, and the reason I still take Athletic Greens once or twice a day, is that it helps me meet all of my foundational nutritional needs.

我开始服用运动绿色食品的原因，以及我仍然每天服用一两次运动绿色食品的原因，是它可以帮助我满足我所有的基本营养需求。

That is, it covers my vitamins, my minerals, and the probiotics are especially important to me.

也就是说，它涵盖了我的维生素、矿物质，而益生菌对我来说尤其重要。

Athletic Greens also contains adaptogens, which are critical for recovering from stress, from exercise, from work, or just general life.

运动绿叶蔬菜还含有适应原，这对于从压力、锻炼、工作或一般生活中恢复至关重要。

If you'd like to try Athletic Greens, you can go to athleticgreens.com/huberman to claim a special offer.

如果您想尝试 Athletic Greens，可以访问 Athleticgreens.com/huberman 申请特别优惠。

They'll give you five free travel packs, and they'll give you a year's supply of vitamin D3K2.

他们会为您提供五个免费旅行包，并为您提供一年的维生素 D3K2。

Again, if you'd like to try Athletic Greens, go to athleticgreens.com/huberman to claim the special offer.

再次强调，如果您想尝试 Athletic Greens，请访问 Athletic Greens.com/huberman 获取特别优惠。

What are a few of the major changes that occur in muscle, nerve, et cetera, when we experience hypertrophy?

当我们经历肥大时，肌肉、神经等会发生哪些主要变化？

I've heard of protein synthesis-

我听说过蛋白质合成-

Dr. Andy Galpin:

安迪·加尔平博士：

Yep

是的

Andrew Huberman:

安德鲁·休伯曼：

...

...

changes.

变化。

I'm assuming that's true.

我假设这是真的。

Maybe you can tell us a bit more about that.

也许你可以告诉我们更多相关信息。

Changes in blood flow?

血流变化？

Dr. Andy Galpin:

安迪·加尔平博士：

Yep

是的

Andrew Huberman:

安德鲁·休伯曼：

Perhaps changes in neural innervation.

也许是神经支配的变化。

Who knows?

谁知道？

Maybe even changes in fascia.

甚至可能会改变筋膜。

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah.

是的。

Andrew Huberman:

安德鲁·休伯曼：

I'm not aware of any specifically, but I have to imagine that they're somehow involved.

我不知道具体有什么，但我必须想象他们以某种方式参与其中。

Dr. Andy Galpin:

安迪·加尔平博士：

Sure.

当然。

So when we talk about hypertrophy, a lot of the adaptations are going to be similar because the mode of training is close enough.

因此，当我们谈论增肌时，很多适应都会相似，因为训练模式足够接近。

So your nerves probably aren't smart enough to differentiate between a set of five reps or a set of eight repetitions.

因此，您的神经可能不够聪明，无法区分一组五次重复或一组八次重复。

They're smart enough to differentiate anything, like they know everything that's going on, but it's going to be a huge overlap.

他们足够聪明，可以区分任何事情，就像他们知道正在发生的一切一样，但这将是一个巨大的重叠。

The primary difference with hypertrophy is a couple of things.

与肥大的主要区别有几个。

So if you think about the muscle microstructure, I have a whole series of videos on YouTube if you want to see the visuals behind this.

因此，如果您考虑肌肉微观结构，如果您想了解其背后的视觉效果，我在 YouTube 上提供了一系列视频。

In fact, in there, I include the specific diameter size of muscle fibers that I failed to give you a few minutes ago.

事实上，我在其中包括了几分钟前我未能向您提供的肌纤维的具体直径大小。

Andrew Huberman:

安德鲁·休伯曼：

It's okay.

没关系。

We will provide an active link to those.

我们将提供指向这些内容的活动链接。

Dr. Andy Galpin:

安迪·加尔平博士：

Great.

太棒了。

So, what happens is this.

所以，发生的事情是这样的。

When we talk about, and you hear this classic buzz phrase of muscle protein synthesis, generally what we're talking about there is contractile units.

当我们谈论肌肉蛋白质合成这个经典流行语时，通常我们谈论的是收缩单位。

And so when we say contractile units, we're talking about the myosin and actin.

因此，当我们说收缩单位时，我们谈论的是肌球蛋白和肌动蛋白。

And so what we're really trying to do is say, "Okay, there's some amount of protein turnover where we're coming in and we're trying to add more proteins to the equation." And so what has to happen there is a series of steps.

因此，我们真正想做的是说：“好吧，我们正在进行一定量的蛋白质周转，我们正在尝试在方程式中添加更多蛋白质。”因此必须采取一系列步骤。

So step number one is there has to be some sort of signal from the external world.

因此，第一步是必须有来自外部世界的某种信号。

Oftentimes it's things like stretching of the cell wall, which is what happens with exercise, right?

通常是细胞壁拉伸之类的事情，这就是运动时发生的情况，对吗？

So you're contracting and shortening, you get this big stretch of the cell wall.

所以你在收缩和缩短，细胞壁得到了很大的伸展。

It can come from simple things like an amino acid infusion.

它可以来自简单的东西，例如氨基酸输注。

This is just eating protein.

这只是吃蛋白质。

This is why protein ingestion alone is anabolic, right?

这就是为什么单独摄入蛋白质就可以合成代谢，对吗？

It'll help you grow muscle independent of even moving.

它会帮助你增长肌肉，甚至不需要移动。

Andrew Huberman:

安德鲁·休伯曼：

So just eating protein will grow your muscles?

那么只吃蛋白质就能长肌肉吗？

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah, certainly.

是的，当然。

And those data are very clear.

这些数据非常清楚。

Of course, like anything, there's a saturation point in terms of total amount you need to get to and things like that.

当然，就像任何事情一样，就您需要达到的总量以及类似的事情而言，存在一个饱和点。

But yeah, if you were to walk into a laboratory fasted overnight, and I gave you 30 grams of protein, we would see a very measurable increase in protein synthesis, quite clearly for several hours, probably four to five-plus hours.

但是，是的，如果你走进一个禁食​​过夜的实验室，我给你 30 克蛋白质，我们会看到蛋白质合成明显增加几个小时，可能四到五个多小时。

We could maybe bring in some people that would know those data better, but many hours later.

我们也许可以引入一些更了解这些数据的人，但要晚很多小时。

Andrew Huberman:

安德鲁·休伯曼：

With no weight training?

没有进行重量训练？

Dr. Andy Galpin:

安迪·加尔平博士：

Correct.

正确。

Andrew Huberman:

安德鲁·休伯曼：

I am betting that most people are not aware of that fact.

我敢打赌大多数人都没有意识到这个事实。

Dr. Andy Galpin:

安迪·加尔平博士：

You know what's actually interesting about it is if you do the exact same study again, and you just did strength training, you would also see an improvement in protein synthesis, right?

你知道，真正有趣的是，如果你再次进行完全相同的研究，并且你刚刚进行了力量训练，你也会看到蛋白质合成的改善，对吧？

But those factors are independent, and the mechanisms are independent, such that if you do them both together, they stack on top of each other, which is really wonderful.

但这些因素是独立的，机制也是独立的，如果你把它们放在一起，它们会相互叠加，这真的很棒。

And if you were to add carbohydrate into that mix, now you're actually adding fuel for the entire muscle protein synthesis process.

如果您将碳水化合物添加到该混合物中，那么现在您实际上是在为整个肌肉蛋白质合成过程添加燃料。

And now you're going to see even additive benefits.

现在您甚至会看到额外的好处。

And this is why for so many years, this is what bore the whole post-exercise anabolic window thing, which is like you got to get carbs and protein in post-exercise to maximize muscle hypertrophy.

这就是为什么多年来，这就是整个运动后合成代谢窗口的原因，就像你必须在运动后摄入碳水化合物和蛋白质以最大限度地增加肌肉肥大一样。

Now, that turned out to be not totally true in terms of being a natural window.

现在，事实证明，就自然窗口而言，这并不完全正确。

Andrew Huberman:

安德鲁·休伯曼：

Well, the window turned out to not be as strict as people initially asserted-

好吧，事实证明这个窗口并不像人们最初断言的那么严格——

Dr. Andy Galpin:

安迪·加尔平博士：

Correct

正确

Andrew Huberman:

安德鲁·休伯曼：

...

...

as I recall.

我记得。

Dr. Andy Galpin:

安迪·加尔平博士：

But that-

但那个——

Andrew Huberman:

安德鲁·休伯曼：

But still, I think that's super interesting.

但我仍然认为这非常有趣。

These are parallel pathways for protein synthesis.

这些是蛋白质合成的平行途径。

Simply eating protein or training each independently increases protein synthesis.

简单地吃蛋白质或单独训练可以增加蛋白质合成。

I can't help but ask, is the same true if one does endurance-type exercise?

我不禁要问，如果做耐力型运动也是这样吗？

If I go out for a 45-minute jog, where I can nasal breathe the whole time, but if I were to go any faster, I would have to kick over into mouth breathing as well, so-called Zone 2-ish cardio.

如果我出去慢跑 45 分钟，我可以一直用鼻呼吸，但如果我跑得更快，我也必须开始用嘴呼吸，即所谓的 2 区有氧运动。

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah.

是的。

Andrew Huberman:

安德鲁·休伯曼：

Will I see an increase in protein synthesis as simply as a consequence of that jog?

我会看到蛋白质合成的增加只是慢跑的结果吗？

Dr. Andy Galpin:

安迪·加尔平博士：

No. This is one of the unique factors of strength training.

不，这是力量训练的独特因素之一。

You're not going to see that.

你不会看到那个。

In fact, it's difficult to measure protein breakdown.

事实上，测量蛋白质分解很困难。

That's been extraordinarily challenging to do in the laboratory, but you're not going to see those benefits.

在实验室里做到这一点非常具有挑战性，但你不会看到这些好处。

In fact, you're going to see quite the opposite.

事实上，你会看到完全相反的情况。

It's an entire molecular cascade.

这是一个完整的分子级联。

So this is kind of how it works.

这就是它的工作原理。

So you have to have some sort of signal on the outside, and this can be an energetic signal.

所以外部必须有某种信号，这可以是一个充满能量的信号。

So this could be glucose uptake.

所以这可能是葡萄糖的摄取。

It could be protein intake.

可能是蛋白质摄入量。

It could be a physical stretch.

这可能是身体上的伸展。

What happens is on the cell wall, there is some sort of-- It could be testosterone, right?

细胞壁上发生了什么，有某种——可能是睾酮，对吧？

Testosterone could bind to beta-adrenergic receptors, and this activates a whole series of cascades of signaling proteins.

睾酮可以与β-肾上腺素能受体结合，从而激活一系列信号蛋白级联。

And these proteins basically play a game of telephone.

这些蛋白质基本上是在玩电话游戏。

So one tells the next one, this tells the next one, and they sort of walk this entire way.

所以一个人告诉下一个，这个又告诉下一个，他们就这样走了一整条路。

Well, that molecular cascade is fundamentally the same thing, regardless of the insult, but they're different pathways.

好吧，无论侮辱如何，分子级联基本上是同一件事，但它们是不同的途径。

And so the pathway from strength training or protein ingestion is going to go to the same nucleus.

因此，力量训练或蛋白质摄入的途径将进入同一个细胞核。

It's going to activate a whole set of gene cascades that are going to tell you to go through this entire process of protein synthesis, which I'll walk through what that is in a second.

它将激活一整套基因级联，这些级联将告诉您完成蛋白质合成的整个过程，我将在一秒钟内介绍这是什么。

If you do endurance training, it's a different pathway.

如果你进行耐力训练，那就是一条不同的途径。

And so instead of activating this entire thing of like mTOR and AKT and this anabolic signaling cascade, it's going to do a different one, which you can think of more of like as AMPK, an energy signaling thing.

因此，它不会激活 mTOR 和 AKT 等整个合成代谢信号级联，而是会执行不同的操作，您可以将其视为 AMPK，一种能量信号传导物质。

So there's a crossover point here.

所以这里有一个交叉点。

In fact, one of the things you'll notice is mTOR and AKT don't really influence AMPK.

事实上，您会注意到的一件事是 mTOR 和 AKT 并不真正影响 AMPK。

But there is some literature that years ago showed AMPK will activate another protein called TSC2, and that will actually inhibit mTOR.

但多年前的一些文献表明 AMPK 会激活另一种称为 TSC2 的蛋白质，而这实际上会抑制 mTOR。

And that was the first molecular explanation for the "interference effect" of endurance training on hypertrophy.

这是耐力训练对增肌的“干扰效应”的第一个分子解释。

Andrew Huberman:

安德鲁·休伯曼：

Could you just highlight for people what this is?

您能否向人们强调一下这是什么？

Because as you describe these signaling pathways, I just want to maybe just put a top contour explanation.

因为当你描述这些信号通路时，我只想做一个顶部轮廓的解释。

The mTOR pathway is synonymous with cell growth.

mTOR 通路与细胞生长同义。

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah.

是的。

Andrew Huberman:

安德鲁·休伯曼：

Both during development as organisms, humans included, mature and cells get larger, mTOR is abundant in the system.

在包括人类在内的生物体发育、成熟和细胞变大的过程中，mTOR 在系统中含量丰富。

Dr. Andy Galpin:

安迪·加尔平博士：

Totally.

完全可以。

Andrew Huberman:

安德鲁·休伯曼：

That's just to put it quite simply.

简而言之。

And then the AMPK pathway and some of the metabolic signaling that you're referring to is more synonymous with cardiovascular exercise-

然后你提到的 AMPK 通路和一些代谢信号更像是心血管运动的代名词 -

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah

是啊

Andrew Huberman:

安德鲁·休伯曼：

...

...

at least in the context of this discussion, and fuel utilization.

至少在本次讨论和燃料利用的背景下。

Dr. Andy Galpin:

安迪·加尔平博士：

Yep.

是的。

Andrew Huberman:

安德鲁·休伯曼：

And what you described as a crossover point where certain forms of exercise can tap into both of these.

你所描述的是一个交叉点，某些形式的锻炼可以同时利用这两者。

Dr. Andy Galpin:

安迪·加尔平博士：

Yep.

是的。

Andrew Huberman:

安德鲁·休伯曼：

But at least for sake of this conversation, we're largely separating them.

但至少为了这次谈话，我们在很大程度上将它们分开。

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah, because the byproduct is the thing that matters here.

是的，因为副产品在这里很重要。

So the result of mTOR and AKT getting into the nucleus is going to be an increase in protein synthesis.

因此，mTOR 和 AKT 进入细胞核的结果将是蛋白质合成的增加。

The result of AMPK running down to the mito- is going to result in increasing mitochondrial biogenesis.

AMPK 向下延伸至线粒体的结果将导致线粒体生物发生的增加。

So the net outcome is different.

所以最终的结果是不同的。

Now I do want to flag it very quickly.

现在我确实想很快地标记它。

This is an extraordinarily complicated thing, and in fact, in our laboratory, we were able to be one of the first that figured out how to measure all the different subunits of AMPK in individual muscles by fiber type.

这是一件极其复杂的事情，事实上，在我们的实验室中，我们是第一个弄清楚如何通过纤维类型测量单个肌肉中 AMPK 的所有不同亚基的人之一。

So it's-

所以这是——

Andrew Huberman:

安德鲁·休伯曼：

Well, because you're ripping people's muscles out of their knees and their-

好吧，因为你把人们膝盖上的肌肉和他们的——

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah

是啊

Andrew Huberman:

安德鲁·休伯曼：

...

...

patellar tendons.

髌腱。

Dr. Andy Galpin:

安迪·加尔平博士：

So AMPK-

所以 AMPK-

Andrew Huberman:

安德鲁·休伯曼：

Just teasing.

只是逗弄而已。

They're gently removing under IRB protocol.

他们正在按照 IRB 协议轻轻移除。

Dr. Andy Galpin:

安迪·加尔平博士：

Of course.

当然。

Andrew Huberman:

安德鲁·休伯曼：

Of course.

当然。

Dr. Andy Galpin:

安迪·加尔平博士：

So even when we say something like AMPK, it's not one thing, and when we say things like mTOR, it's not one thing either.

因此，即使我们说 AMPK 这样的东西，它也不是一回事，而当我们说 mTOR 这样的东西时，它也不是一回事。

You have the total amount that matters.

您拥有重要的总金额。

You have the activation, the activation sites, or many of them.

您拥有激活、激活站点或其中许多。

So it's not as simple as what I'm laying it out on.

所以这并不像我所阐述的那么简单。

I just want to get a big concept of what's happening here to actually answer your question, which is, okay, so how is the muscle actually growing?

我只是想对这里发生的事情有一个大的概念，以真正回答你的问题，那就是，好吧，那么肌肉实际上是如何生长的呢？

What you have to understand is a little bit of how protein synthesis occurs.

你必须了解一点蛋白质合成是如何发生的。

So what I'm generally meaning is you have a whole bunch of amino acids, and this actually goes back to maybe middle school biology class, right?

所以我通常的意思是你有一大堆氨基酸，这实际上可以追溯到中学生物课，对吧？

So if you take a bunch of amino acids and you combine them together, we get these things called a peptide.

因此，如果你将一堆氨基酸组合在一起，我们就会得到这些称为肽的东西。

And if anyone has ever heard of peptides, that's all it really means.

如果有人听说过肽，那就是它的真正含义。

You put a bunch of those together, you have a polypeptide.

你把一堆这些放在一起，你就得到了多肽。

You put a bunch of those together, and we now have a protein.

你把一堆这些放在一起，我们现在就有了一种蛋白质。

So any protein I want to make is going to go through the exact same system, the exact same steps.

因此，我想要制造的任何蛋白质都将经过完全相同的系统、完全相同的步骤。

It doesn't matter if that protein is going to be a red blood cell.

该蛋白质是否是红细胞并不重要。

It doesn't matter if that's going to be a hair follicle.

如果那是毛囊并不重要。

It doesn't matter if it's going to be skeletal muscle.

是否是骨骼肌并不重要。

That's basically protein synthesis.

这基本上是蛋白质合成。

So when we tend to think of protein synthesis, we just paint this picture of growing more muscle, and that's not the only thing.

因此，当我们倾向于考虑蛋白质合成时，我们只是描绘了增长更多肌肉的画面，而这并不是唯一的事情。

And so when we talk about the benefits of having high-quality muscle as being this place that's going to regulate most of your protein synthesis, we tend to lose some people because they're thinking, "Oh, I don't need to gain muscle." And that's not what we're talking about.

因此，当我们谈论拥有高质量肌肉的好处时，因为它是调节大部分蛋白质合成的地方，我们往往会失去一些人，因为他们在想，“哦，我不需要增加肌肉。”这不是我们要讨论的。

We're talking about regulating the immune system.

我们正在谈论调节免疫系统。

We're talking about regulating any protein turnover, so any protein that's degradated or needs to be broken down in your system at all.

我们谈论的是调节任何蛋白质周转，因此任何在您的系统中降解或需要分解的蛋白质。

Autophagy.

自噬。

This is such an important buzzword.

这是一个非常重要的流行语。

That's just protein breakdown of an unneeded or damaged protein, right?

这只是不需要的或受损的蛋白质的蛋白质分解，对吗？

That whole thing is going to go through protein synthesis to be able to come back and replace the things.

整个东西将经过蛋白质合成才能回来并替换这些东西。

The only reason you go through autophagy is so you can clean that garbage out and then come back and build in a more properly functioning protein.

你经历自噬的唯一原因是你可以清除垃圾，然后再回来构建功能更正常的蛋白质。

So it's not just about growing more muscle mass.

所以这不仅仅是增加更多的肌肉质量。

It's why you want these systems to be operating well.

这就是为什么您希望这些系统运行良好。

So the protein ingestion is going to just activate that cascade because it's basically saying, "Oh, hey, look, we have an abundance of supply here.

因此，蛋白质的摄入只会激活该级联反应，因为它基本上是在说：“哦，嘿，看，我们这里有充足的供应。

Why don't we make something out of it?

我们为什么不利用它做点什么呢？

Because we don't know the next time this thing's going to be around." Carbohydrates and fat are very easy to store.

因为我们不知道下次这种事情会出现。”碳水化合物和脂肪很容易储存。

Protein is very challenging.

蛋白质是非常具有挑战性的。

It's more transient.

它更加短暂。

And so you can store some of it and keep it around, but most of it you're going to lose.

所以你可以存储其中一些并保留它，但大部分你都会丢失。

And so when it's available, your body wants to act very quickly.

因此，当它可用时，您的身体会希望非常迅速地采取行动。

It doesn't necessarily care if you have extra fat floating around in your system.

它不一定关心你的系统中是否有多余的脂肪漂浮。

It's, "All right, let's just package it up and store it.

它是，“好吧，让我们把它包装起来并储存起来。

We can easily bring this back out." But if you've got protein around, you're going to want to use it.

我们可以轻松地将其恢复。”但如果你身边有蛋白质，你就会想要使用它。

And so that's why it alone will activate and increase protein synthesis, independent of exercise.

这就是为什么它可以单独激活并增加蛋白质合成，而与运动无关。

So those effects are additive, like I said, because that signaling process is independent.

因此，正如我所说，这些影响是相加的，因为信号传递过程是独立的。

And once you hit a rate-limiting phase, then you are there.

一旦你达到了速率限制阶段，那么你就到了。

But at its onset, those things will work independently.

但一开始，这些事情将独立运作。

Okay, so that being said, what is skeletal muscle hypertrophy?

好吧，话虽如此，什么是骨骼肌肥大？

In general, we think about it as this increase in contractile protein.

一般来说，我们将其视为收缩蛋白的增加。

So those myosin and actin effectively get thicker.

因此，那些肌球蛋白和肌动蛋白实际上变得更厚。

Okay, now, what happens is, since they are thicker, and as I talked about a second ago, that influences and actually hurts the lattice spacing.

好吧，现在发生的事情是，由于它们更厚，正如我之前谈到的，这会影响并实际上损害晶格间距。

And so what your body does as a result is say, "Hey, let's increase the diameter of the entire cell so that we can maintain our spacing between these things." It's effectively like if the two of us were sitting in this room and you doubled in size, and I was like, "Whoa, whoa, you're in my personal space." And I doubled in size.

因此，你的身体会说：“嘿，让我们增加整个细胞的直径，这样我们就可以保持这些东西之间的间距。”这实际上就像我们两个坐在这个房间里，你的体型放大了一倍，我当时就想，“哇，哇，你在我的私人空间里。”我的尺寸增加了一倍。

Now we're in each other's space.

现在我们在彼此的空间里。

At some point, we just have to make the room larger, and that's exactly what's happening in the cell.

在某些时候，我们只需要把房间变得更大，而这正是牢房中发生的事情。

And so as you can continue to increase muscle size, myofibrillar accretion, you're going to continue to increase muscle fiber size.

因此，当你可以继续增加肌肉大小、肌原纤维增生时，你就会继续增加肌纤维的大小。

For years, there was this other comment about non-functional hypertrophy, and this is often called sarcoplasmic hypertrophy.

多年来，关于非功能性肥大还有其他评论，这通常被称为肌浆肥大。

Now, this is not sarcoplasmic reticulum.

现在，这不是肌浆网。

This is a fancy way of saying, "My muscle is larger, but it has no function." And the question would be, well, how the hell is that possible?

这是一种奇特的说法，“我的肌肉更大，但没有任何功能。”问题是，这怎么可能呢？

If I have more contractile units and I can make more of these cross bridges, perform more of these power strokes, this is what these contractions are called, how could I possibly be losing function?

如果我有更多的收缩单位，我可以做更多的交叉桥，进行更多的动力冲程，这就是所谓的收缩，我怎么可能失去功能呢？

Well, that was challenged, that was bro science for a very, very long time.

嗯，这受到了挑战，这在很长一段时间内都是兄弟科学。

And in fact, what it really came down to was, are there different types of hypertrophy training, some that induce contractile protein hypertrophy and some that induce the sarcoplasmic hypertrophy?

事实上，真正的问题是，是否存在不同类型的肌肥大训练，有些会引起收缩蛋白肥大，有些会引起肌浆肥大？

And that was significantly challenged until recently.

直到最近，这一点才受到重大挑战。

Mike Roberts at Auburn did a series of wonderful studies that showed quite clearly that sarcoplasmic hypertrophy is probably happening, and in fact, there's probably a pretty easy explanation.

奥本大学的迈克·罗伯茨做了一系列精彩的研究，清楚地表明肌浆肥大可能正在发生，事实上，可能有一个非常简单的解释。

In general, what happens is it is an increase in fluid in the muscle fiber.

一般来说，发生的情况是肌纤维中的液体增加。

And so this would allow for the diameter to be larger, but since there is no addition of contractile units, no more force production happens.

因此，这将允许直径更大，但由于没有添加收缩单位，因此不会产生更多的力。

And so he actually has a wonderful review paper, I believe it's open access, where you can go look, and he created a wonderful graph.

所以他实际上有一篇很棒的评论论文，我相信它是开放获取的，你可以去那里查看，他创建了一个很棒的图表。

I think that's in my hypertrophy videos on YouTube as well.

我想这也出现在我在 YouTube 上的肥大视频中。

And you can actually see that it's likely happening in phasic changes throughout your training experience.

实际上，您可以看到，在整个训练过程中，它可能会发生阶段性变化。

So at the beginning of your training, but as the years and year, or weeks, rather, and months, and then eventually years go by in your training, we have a change in the hypertrophy that's coming from contractile units versus sarcoplasmic.

因此，在训练开始时，随着训练的年复一年，或者周，更确切地说，月复一年，最终年复一年，我们的肌肥大发生了变化，这种变化来自于收缩单位与肌浆。

So I think that is an important note because, again, people are wondering, "Well, how the hell is it even possible for me to get larger muscle and somehow I'm not stronger?" Well, if it came from simply fluid retention, and this is not bloating.

所以我认为这是一个重要的说明，因为人们再次想知道，“好吧，我到底怎么可能获得更大的肌肉，但不知何故我却没有变得更强壮？”好吧，如果它只是来自液体滞留，那么这不是腹胀。

There's no negative really to this.

这确实没有负面影响。

It is simply holding of more hydration in the cell.

它只是在细胞中保留更多的水合作用。

The diameter gets larger, and then everything works that way.

直径变大，然后一切就这样进行。

Andrew Huberman:

安德鲁·休伯曼：

What you just described calls to mind something similar in the nervous system, which is neuroplasticity, which of course is the nervous system's ability to change in response to learning and experience, and damage, for that matter.

你刚才描述的让人想起神经系统中类似的东西，即神经可塑性，这当然是神经系统响应学习、经验和损伤而改变的能力。

Dr. Andy Galpin:

安迪·加尔平博士：

Yep.

是的。

Andrew Huberman:

安德鲁·休伯曼：

And we think about it as one term, but there are many different forms of neuroplasticity.

我们将其视为一个术语，但神经可塑性有许多不同形式。

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah.

是的。

Andrew Huberman:

安德鲁·休伯曼：

A discussion that we don't need to get into now, but there's spike timing-dependent plasticity, and LTP, and long-term depression, which has nothing to do with psychological depression-

我们现在不需要讨论这个问题，但是有峰值时间依赖性可塑性、LTP 和长期抑郁，这与心理抑郁无关——

Dr. Andy Galpin:

安迪·加尔平博士：

Yep

是的

Andrew Huberman:

安德鲁·休伯曼：

...

...

and on, and impaired pulse facilitation, and on and on, and short-term plasticity.

等等，以及脉搏促进受损，等等，以及短期可塑性。

And so what I'm starting to understand is that there are many paths to what we call strength increase, and there are many paths to what we think of as hypertrophy.

所以我开始明白的是，有很多途径可以达到我们所说的力量增加，也有很多途径可以达到我们所说的肥大。

Many of these are going to operate in parallel.

其中许多将并行运作。

It's going to be rare that any one of them is going to be active alone-

他们中的任何一个单独活动的情况都是很少见的——

Dr. Andy Galpin:

安迪·加尔平博士：

Yep

是的

Andrew Huberman:

安德鲁·休伯曼：

...

...

in order to create hypertrophy or strength changes.

以产生肥大或力量变化。

And that certain forms of exercise and certain ways of doing exercises in terms of sets and repetition schemes and rest intervals between sets and between training sessions are going to tap into different mechanisms, but also overlapping sets of mechanisms.

某些形式的锻炼和某些锻炼方式，包括组数、重复方案以及组间和训练课程之间的休息间隔，将利用不同的机制，但也会采用重叠的机制。

Which is why, if I understand correctly, you mentioned at the beginning that often, not always, but often, strength increases are associated with some hypertrophy changes, and hypertrophy increases are often, not always, associated with strength increases.

这就是为什么，如果我理解正确的话，你在开始时提到，通常，并非总是，但经常，力量的增加与一些肥大的变化相关，而肥大的增加通常但并不总是与力量的增加相关。

Do I have that right?

我有这个权利吗？

Dr. Andy Galpin:

安迪·加尔平博士：

Correct.

正确。

And the beauty of this whole thing is, while we don't yet know the mechanisms specifically, and there's a lot of confusion and there's a lot of changes that happen.

整个事情的美妙之处在于，虽然我们还不知道具体的机制，但仍然存在很多混乱，并且发生了很多变化。

We actually just submitted a paper a few days ago.

实际上我们几天前刚刚提交了一篇论文。

Myself, Jimmy Bagley at San Francisco, and Kevin Murach has a wonderful muscle physiology lab at Arkansas.

我本人、旧金山的吉米·巴格利和凯文·穆拉赫在阿肯色州有一个很棒的肌肉生理学实验室。

This is a very lay article, actually.

其实这是一篇很平淡的文章。

It's incredibly easy to read.

它非常容易阅读。

We describe the role of myonucleation in muscle hypertrophy.

我们描述了肌核在肌肉肥大中的作用。

And there's actually a lot of interesting stuff we can get into there.

实际上我们可以研究很多有趣的东西。

But we're learning more and more about it.

但我们对此了解得越来越多。

As a quick example, so skeletal muscle is unique in the fact that it is so large in diameter.

举个简单的例子，骨骼肌的独特之处在于它的直径很大。

It's also unique in the fact that it's multinucleated.

它的独特之处还在于它是多核的。

What that means is, typically in biology, you see a cell has one nucleus.

这意味着，通常在生物学中，你会看到一个细胞有一个细胞核。

That's the place that houses and holds the DNA, and it's the control center.

那是容纳和保存 DNA 的地方，也是控制中心。

Tells it to grow, shrink, die, repair, that whole thing.

告诉它生长、收缩、死亡、修复，整个过程。

Well, skeletal muscle in a human is awesome because it has thousands, if not more, of those nuclei, which gives it that plasticity.

嗯，人类的骨骼肌非常棒，因为它有数千个甚至更多的细胞核，这赋予了它可塑性。

And so a normal cell has one place it has to go to for any time it wants to upregulate, downregulate, do whatever the thing is.

因此，正常细胞在任何时候想要上调、下调或做任何事情时都必须去一个地方。

Your muscle fibers have these little control centers all throughout them.

你的肌肉纤维中遍布着这些小控制中心。

And for years, we were like, "Okay, great." The amount of hypertrophy that you can experience is probably limited by the amount of nuclei you have, because you're not going to exceed a certain size of muscle fiber if that's going to mean you lose control.

多年来，我们一直在说：“好吧，太棒了。”您可以经历的肥大程度可能受到您拥有的细胞核数量的限制，因为如果这意味着您失去控制，那么您不会超过一定大小的肌纤维。

And so we're like, "Okay, great.

所以我们就像，“好吧，太棒了。

We've found and identified a limiting factor to what will determine how much a muscle can actually grow." And then the next question was, and then where are these things coming from?

我们发现并确定了一个决定肌肉实际增长多少的限制因素。”接下来的问题是，这些东西从哪里来？

And this is where satellite cells come in.

这就是卫星细胞发挥作用的地方。

And so it was very clear, a satellite cell that's lying dormant sort of on the outside, the periphery of the fiber, will then go into the fiber.

因此很明显，处于休眠状态的卫星细胞位于光纤的外围，然后将进入光纤。

It will turn into a myonuclei, and then it can actually increase your diameter like that.

它会变成肌核，然后它实际上可以像那样增加你的直径。

And so then actually it was like, hey, you're actually limited by the amount of these satellite cells you can get in and turn into nuclei.

所以实际上就像是，嘿，你实际上受到了你可以进入并转化为细胞核的卫星细胞数量的限制。

And then, the evidence came out that showed, hey, what if you detrain?

然后，证据显示，嘿，如果你下车怎么办？

So what if I used to lift weights a long time ago and I got big, but now I've lost a lot of my muscle?

那么，如果我很久以前曾经举重并且我变大了，但现在我失去了很多肌肉怎么办？

If I train again, you actually get that muscle back faster than it took you the very first time to build it.

如果我再次训练，实际上你恢复肌肉的速度比第一次训练时要快。

That's what we call muscle memory, like in our field.

这就是我们所说的肌肉记忆，就像在我们的领域一样。

Now, on your side of the equation, muscle memory is something different, right?

现在，在你这边，肌肉记忆是不同的，对吧？

It's a nervous kind of thing.

这是一件令人紧张的事情。

Andrew Huberman:

安德鲁·休伯曼：

Well, when people talk about muscle memory, like the ability to ride a bicycle after so many years of not having tried to ride one, that's actually largely independent of the muscle.

好吧，当人们谈论肌肉记忆时，比如在多年没有尝试骑自行车后骑自行车的能力，实际上很大程度上与肌肉无关。

It has something to do with the muscle.

和肌肉有一定关系。

Dr. Andy Galpin:

安迪·加尔平博士：

It's exclusively independent of muscle.

它完全独立于肌肉。

Andrew Huberman:

安德鲁·休伯曼：

It's basically a nervous system phenomenon.

这基本上是一种神经系统现象。

Dr. Andy Galpin:

安迪·加尔平博士：

100%.

100%。

Andrew Huberman:

安德鲁·休伯曼：

So muscle memory has been co-opted by different communities to mean different things.

因此，肌肉记忆被不同的群体赋予了不同的含义。

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah.

是的。

So on our side, muscle memory is going to mean that ability to remember that muscle size, right?

所以对我们来说，肌肉记忆意味着记住肌肉大小的能力，对吗？

That hypertrophy, because as you explained, the motor control thing is a totally a nerve thing.

那种肥大，因为正如你所解释的，运动控制完全是神经的事情。

I'll give you this one.

我给你这个。

You guys, the nerve people, can have this one.

你们这些有勇气的人，可以拥有这个。

Andrew Huberman:

安德鲁·休伯曼：

Well, it seems to me that there are a tremendous number of parallels between strength and hypertrophy changes and neuroplasticity.

嗯，在我看来，力量和肥大的变化与神经可塑性之间有很多相似之处。

This is coming up again and again in this conversation, because we know, for instance, that if you are exposed to a couple of different languages early on in life, you will learn any number of different languages far more easily later in life.

这在这次谈话中一次又一次地出现，因为我们知道，例如，如果你在生命的早期就接触过几种不同的语言，那么你在以后的生活中会更容易地学习许多不同的语言。

Dr. Andy Galpin:

安迪·加尔平博士：

Of course.

当然。

Andrew Huberman:

安德鲁·休伯曼：

And that's because there's some crossover between different languages-

那是因为不同语言之间存在一些交叉 -

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah

是啊

Andrew Huberman:

安德鲁·休伯曼：

...

...

especially Latin-based languages, that allows for that.

特别是基于拉丁语的语言，可以做到这一点。

There's a substrate for it.

它有一个基材。

It's similar to the ability to-

它类似于以下能力：

Dr. Andy Galpin:

安迪·加尔平博士：

Right

右

Andrew Huberman:

安德鲁·休伯曼：

...

...

hop on a bicycle again phenomenon or play an instrument phenomenon.

又跳上自行车现象或弹奏乐器现象。

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah.

是的。

Andrew Huberman:

安德鲁·休伯曼：

But it's broader than that.

但它的范围比这更广泛。

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah.

是的。

Andrew Huberman:

安德鲁·休伯曼：

And again, I think this speaks to the huge number of different adaptive changes that are occurring in the cells and in the nerves-

再说一次，我认为这说明了细胞和神经中正在发生的大量不同的适应性变化——

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah

是啊

Andrew Huberman:

安德鲁·休伯曼：

...

...

that innervate these cells when one experiences increases in strength and hypertrophy.

当一个人的力量增加和肥大时，这些细胞就会受到支配。

Dr. Andy Galpin:

安迪·加尔平博士：

So to round that out, and to go back to what I was saying there, what we're actually learning now is that nucleation thing.

因此，为了解决这个问题，并回到我刚才所说的，我们现在实际上正在学习的是成核的事情。

And by the way, this entire trajectory story is probably over the last eight years.

顺便说一句，整个轨迹故事可能是在过去八年里发生的。

This is how fast we've changed our understanding of how muscle grows.

这就是我们对肌肉生长方式的理解改变的速度。

The sarcoplasmic reticulum thing five years ago was bro science.

五年前的肌浆网问题还是科学。

Now it's pretty well established.

现在它已经相当成熟了。

The myonucleation thing was eight to 10 years ago.

肌核的事情是八到十年前的事了。

It's changing every week.

每周都在变化。

This paper we just submitted this week showed actually why we had generally thought a few years ago, and in fact, you can find me on podcasts and probably in some of my videos talking about this, and I'm going to tell you right now, those things are wrong.

我们本周刚刚提交的这篇论文实际上显示了为什么我们几年前普遍认为，事实上，你可以在播客上找到我，可能在我的一些视频中谈论这个，我现在要告诉你，这些事情是错误的。

We've just had new things come out in these last couple of years where that detraining effect we thought was a reason of, well, what happens is if you had the muscle before, and you brought in these nuclei, and they differentiated and turned into a nuclei, and then the muscle got small again, you preserve those nuclei.

在过去的几年里，我们刚刚出现了新的东西，我们认为这种去训练效应是一个原因，好吧，如果你以前有肌肉，你引入这些细胞核，它们分化并变成细胞核，然后肌肉再次变小，你保留了这些细胞核。

And that's why when you go to train again, they were already around, so the muscle grows faster the second time than it did the first time.

这就是为什么当你再次去训练时，它们已经存在了，所以第二次肌肉比第一次增长得更快。

Well, now it looks like that's actually not the case.

嗯，现在看来，事实并非如此。

In fact, it's actually probably what's happening is it's a epigenetic change In the nuclei's ability to access the DNA needed to grow muscle.

事实上，实际上可能发生的事情是细胞核获取生长肌肉所需 DNA 的能力发生了表观遗传变化。

It's effectively, the analogy we used, it's the nuclei are remembering how to ride a bike.

实际上，我们使用的类比是，细胞核正在记住如何骑自行车。

So it's quite funny that you said that because it's not really necessarily that they're being preserved over time.

所以你这么说很有趣，因为它们并不一定会随着时间的推移而被保存下来。

They have learned the sequence it takes to grow the protein there, and it happens faster the second time.

他们已经了解了在那里生长蛋白质所需的顺序，并且第二次发生的速度更快。

And we've also learned that there are specific nuclei.

我们还了解到存在特定的原子核。

We've known this for actually a while.

我们实际上已经知道这一点有一段时间了。

We found this in our lab, and we didn't discover it.

我们在实验室里发现了这个，但我们没有发现它。

We saw this in some of our hybrids, but there are different shapes of the nuclei.

我们在一些杂交体中看到了这一点，但原子核的形状不同。

Some are more oval, some are more elongated, and the shape determines a lot of the function.

有些更椭圆形，有些更细长，形状决定了很多功能。

Some of them are hanging out more towards the periphery, and some of them are hanging out right around the nucleus.

其中一些更多地悬挂在外围，而一些则悬挂在核心周围。

Well, it looks like there's actually probably different types of nuclei.

嗯，看起来实际上可能存在不同类型的原子核。

A lot of them that are specific to the mitochondria.

其中很多是线粒体特有的。

In fact, you can see on some of the imaging we have, they're just packed around the mitochondria.

事实上，你可以在我们的一些成像中看到，它们只是堆积在线粒体周围。

And there are some that are probably specific to injury repair.

还有一些可能是专门针对损伤修复的。

And so this is probably explaining a lot of the individual variation.

所以这可能解释了很多个体差异。

I know you've said previously, you're very slow at recovering.

我知道你之前说过，你恢复得非常慢。

There's a lot of things that go into that, and I would love to walk through sort of all the buckets, maybe later, into recovery.

这涉及到很多事情，我很乐意经历所有的事情，也许稍后，进入恢复阶段。

But one of the inherent genetic variations is could be simply that you maybe have more or less of the nuclei responsible for tissue repair.

但固有的遗传变异之一可能只是你可能有或多或少的负责组织修复的细胞核。

That's something that's been happening in the last handful of months that's been coming out.

这是过去几个月发生的事情。

We'll see if that holds up as true or not.

我们将看看这是否属实。

So as we're learning more and more almost every day about muscle physiology, what's super fun and interesting, and I think the most exciting, what to do in terms of how to train and how to eat and how to do everything else to get these adaptations, has been pretty well established for a long time.

因此，随着我们几乎每天都在学习越来越多的肌肉生理学知识，什么是超级有趣和有趣的，我认为最令人兴奋的，在如何训练、如何饮食以及如何做其他一切来获得这些适应方面要做什么，已经很长时间了。

We're just figuring out what's happening in the muscle now, but we know what to do.

我们现在只是弄清楚肌肉中发生了什么，但我们知道该怎么做。

So from a practical standpoint, putting together protocols, for any outcome that you want or don't want, for any modality, you don't have a gym.

因此，从实际的角度来看，为任何你想要或不想要的结果、任何方式制定协议，你没有健身房。

You have weights.

你有重量。

You have dumbbells only.

你只有哑铃。

You only have kettlebells.

你只有壶铃。

You don't want to, you only use body weight.

你不想，你只使用体重。

You only have three days a week.

你一周只有三天时间。

You have seven days a week.

你每周有 7 天。

You want to maximize muscle growth.

您想要最大化肌肉生长。

You want to get a little bit stronger.

你想变得更强一点。

Any of these variables you want to throw at me, we have a large evidence base for exactly how to get those adaptations and not others.

你想向我提出的任何这些变量，我们都有大量的证据基础来准确说明如何获得这些适应而不是其他适应。

So, while we have a lot to learn about the mechanisms and the physiology, we have pretty good legs to stand on in terms of what to do to get whatever adaptations you want.

因此，虽然我们在机制和生理学方面还有很多东西需要了解，但在如何获得你想要的适应方面，我们有很好的基础。

Andrew Huberman:

安德鲁·休伯曼：

So what are the essential components of an effective strength and hypertrophy protocol?

那么有效的力量和增肌方案的基本组成部分是什么？

Dr. Andy Galpin:

安迪·加尔平博士：

Okay.

好的。

So what I would like to actually do is walk you through both of those, because as we mentioned before, they overlap.

所以我实际上想做的是引导您完成这两个过程，因为正如我们之前提到的，它们是重叠的。

But the training needs to be differentiated so that you can optimize either strength, hypertrophy, or if you actually want, you can get a combination of both.

但训练需要有所区别，这样你就可以优化力量、增肌，或者如果你真的想要的话，你可以将两者结合起来。

This allows you to then get the adaptation you want, avoid ones you don't want, and then get even a combination if that's the preference.

这使您能够获得想要的适应，避免不需要的适应，然后甚至可以根据偏好获得组合。

So a lot of people will talk about, "I want to get a little stronger.

所以很多人会说，“我想变得更强一点。

I want to add some muscle." That's a different answer than someone who wants to truly maximize muscle, which is a different answer from somebody who wants to maximize strength, which is a different answer from somebody who wants to maximize strength, but not actually gain muscle.

我想增加一些肌肉。”这与想要真正最大化肌肉的人的答案不同，这与想要最大化力量的人的答案不同，这与想要最大化力量但实际上不增加肌肉的人的答案不同。

So we have all these combinations.

所以我们有所有这些组合。

What's important to understand before we get into the details is a couple of things.

在我们深入了解细节之前，需要了解以下重要事项。

Number one, we've been teasing this concept so far of the concepts are few, but the methods are many.

第一，到目前为止，我们一直在讨论这个概念，概念很少，但方法很多。

And so I want to hit those concepts right now.

所以我现在想探讨这些概念。

These are, as you say, these are the non-negotiables that have to happen in any training program.

正如您所说，这些是任何培训计划中都必须发生的不可协商的事情。

And I'm referring to these in the strength and hypertrophy conversation, but these are true of power development, speed development, muscular endurance, endurance, any other thing.

我在力量和肥大对话中指的是这些，但这些也适用于力量发展、速度发展、肌肉耐力、耐力或任何其他事物。

These are things that just have to happen for any training program to work.

这些都是任何培训计划要想发挥作用所必须发生的事情。

I mentioned one a little bit earlier, which was adherence.

我之前提到过一个，那就是坚持。

And so my frequent collaborator, Dan Garner, will constantly say, "Consistency beats intensity." Again, in fact, the literature will show you very clearly adherence, is the number one predictor of physical fitness outcomes.

因此，我的经常合作者丹·加纳（Dan Garner）会不断地说：“一致性胜过强度。”事实上，文献将再次向您清楚地表明，坚持是身体健康结果的第一预测因素。

So we want to do something that you will engage in, you'll put effort into, and you'll be able to repeat consistently over time.

因此，我们想做一些你愿意参与、愿意付出努力并且能够随着时间的推移不断重复的事情。

So that's number one.

所以这是第一。

The second one is, and this is a major reason that people don't hit their fitness goals.

第二个是，这是人们没有达到健身目标的主要原因。

In fact, I would argue outside of not doing it, the number one mistake they make is progressive overload.

事实上，我认为除了不这样做之外，他们犯的第一个错误是渐进性超负荷。

So I'm going to walk you through exactly how much you should be increasing, your sets and reps and weight, et cetera, per week, per month, later.

因此，我将详细指导您每周、每月以及以后应该增加多少组数、次数和重量等等。

But that's the biggest thing.

但这是最重要的事情。

You have got to have some sort of overload.

你必须有某种超载。

The body works as an adaptation mechanism, right?

身体是一种适应机制，对吗？

So in fact, we talked previously about the Harvard Fatigue Lab.

事实上，我们之前谈到过哈佛疲劳实验室。

And one of the things actually people don't realize is the concept of homeostasis actually comes from research at the Harvard Fatigue Lab.

人们实际上没有意识到的一件事是，体内平衡的概念实际上来自哈佛疲劳实验室的研究。

It was work that they did on an endurance runner, I forget his name, and they sort of realized that after a long period of time working out, this is an acute exercise bout.

这是他们对一位耐力跑运动员所做的工作，我忘记了他的名字，他们意识到，经过长时间的锻炼，这是一场剧烈的锻炼。

The body actually comes back to some stable place, despite the fact he was continuing to work.

尽管他还在继续工作，但身体实际上回到了某个稳定的地方。

And that's exactly what bore the phrase "steady state." And that actually then they launched off, they said, "Wow, there's this state that the body wants to be in, and we'll call this homeostasis." So those whole concept came out of exercise physiology, which is really cool, right?

这正是“稳态”一词的由来。事实上，然后他们就开始了，他们说，“哇，身体想要处于这种状态，我们称之为体内平衡。”所以这些整个概念来自运动生理学，这真的很酷，对吧？

We don't get a lot of love a lot of times scientifically, but that's a good one that we took.

从科学角度来说，我们并没有多次得到很多爱，但我们接受了很好的爱。

So why that all matters is we have got to achieve some sort of overload without going excess.

因此，最重要的是我们必须在不过度的情况下实现某种超载。

So we'll cover that later of exactly what to do, and we'll potentially get into over-training and monitoring and things like that.

因此，我们稍后将讨论具体要做什么，我们可能会陷入过度训练和监控之类的问题。

But you have to have some sort of consistent, predictable overload.

但你必须有某种一致的、可预测的过载。

That's what's going to cause adaptation to continue to cause stress.

这就是导致适应继续产生压力的原因。

If you don't do that, you can still do things like burn calories.

如果你不这样做，你仍然可以做一些事情，比如燃烧卡路里。

You can still get some of the other benefits of exercise, like improved mood, cognitive function, et cetera.

您仍然可以获得运动的一些其他好处，例如改善情绪、认知功能等。

Flexibility increases.

灵活性增加。

All of those can happen without a progressive overload.

所有这些都可以在不逐渐超负荷的情况下发生。

But if you want to see these gains in strength and hypertrophy, you really need to progressively overload.

但如果你想看到力量和肥大方面的进步，你确实需要逐渐超负荷。

So that's concept number two.

这是第二个概念。

The third one here is going to be individualization, and this is where we can get into things like personal preference, equipment availability.

第三个是个性化，我们可以在这里讨论个人喜好、设备可用性等问题。

You have kettlebells or dumbbells, or you only have bands, or you have none of that.

你有壶铃或哑铃，或者你只有弹力带，或者你什么都没有。

These are all smaller details, but that's an important component to it.

这些都是较小的细节，但这是它的重要组成部分。

The last one I really want to get into is picking the appropriate target, and we went through this when we talked about the fitness protocol.

我真正想讨论的最后一个问题是选择合适的目标，当我们谈论健身协议时，我们就经历了这一点。

And if you run through something like that and you run some testing and figure out where your biggest limitations are, that's going to help you identify where you need to go.

如果你经历过类似的事情并进行一些测试并找出你最大的限制在哪里，这将帮助你确定你需要去哪里。

So if you can do all those things, you're going to be in a good spot to balance specificity and variation.

因此，如果您能做到所有这些事情，您将能够很好地平衡特异性和变化。

All right?

好的？

So if you want to make sure you grow your biceps, you better make sure your biceps are working.

因此，如果你想确保你的二头肌得到增长，你最好确保你的二头肌正在发挥作用。

Having said that, if you over-rely on specificity, you're going to increase the likelihood of overuse injuries, which is going to come back and actually hamper consistency over time.

话虽如此，如果你过度依赖特异性，就会增加过度使用伤害的可能性，随着时间的推移，这种伤害会再次出现并实际上阻碍一致性。

All right?

好的？

So this is when hedging towards specificity is important, but too much can cause a problem.

因此，此时对冲特殊性很重要，但太多可能会导致问题。

If you go the other direction and you go too much variation, so imagine you're just sort of doing all kinds of different exercises every time you work out, that's actually not enough stimuli directly on the muscle or muscle groups or movement pattern, if you're wanting to learn a new movement, to get you very far.

如果你朝另一个方向走，并且变化太多，那么想象一下，你每次锻炼时都在做各种不同的练习，如果你想学习一种新的动作，那么实际上并没有足够的直接刺激肌肉或肌肉群或运动模式，让你走得更远。

And so this is a classic problem of I'm doing a lot of work, but I don't have a very clear direction.

所以这是一个典型的问题，我做了很多工作，但我没有一个非常明确的方向。

I lack specificity, so I'm working, but I'm not seeing a lot of improvements.

我缺乏特异性，所以我正在努力，但我没有看到很多改进。

And this is like in the business world, et cetera, this is like doing a whole bunch of different things means you get nothing really done.

这就像在商业世界中，等等，这就像做一大堆不同的事情意味着你什么也没有真正完成。

So that's the game we're going to play here.

这就是我们要在这里玩的游戏。

How do we overload this stuff?

我们如何超载这些东西？

How do we make sure we're balancing specificity and variation?

我们如何确保平衡特异性和变异性？

How do we make sure I want to do this?

我们如何确定我想要这样做？

And then how do I individualize it for my needs and circumstances and movement restrictions and of time availability and my calendar and desires and all these things?

然后我如何根据我的需求、情况、行动限制、可用时间、我的日历和愿望以及所有这些事情来个性化它？

So those are the concepts we absolutely have to hit.

所以这些是我们绝对必须触及的概念。

The methods that we choose run across a handful of variables, and we call these things modifiable variables, because as you modify them or you make different choices within these variables, you get different outcomes or adaptations.

我们选择的方法涉及少数变量，我们将这些称为可修改变量，因为当您修改它们或在这些变量中做出不同选择时，您会得到不同的结果或适应。

This is exactly what determines the nine adaptations that we've been talking about.

这正是决定我们一直在谈论的九种改编的原因。

So the way that I like to say this is exercises do not determine adaptation.

所以我想说的是练习并不决定适应。

So you can't simply go, "I want to get stronger, therefore, I'm going to choose these exercises." That's not how it works.

所以你不能简单地说，“我想变得更强，因此，我要选择这些练习。”事情不是这样的。

What determines adaptation is the execution of the exercises.

决定适应性的是练习的执行。

So a deadlift is my favorite example.

所以硬拉是我最喜欢的例子。

A deadlift is a common example that people think of when they want to choose a lower body strength exercise.

当人们想要选择下半身力量练习时，硬拉是一个常见的例子。

But a deadlift will not increase your strength unless you're executing it in the proper fashion.

但除非你以正确的方式进行硬拉，否则硬拉不会增加你的力量。

I'm not only talking about technique here.

我在这里谈论的不仅仅是技术。

I'm talking about these modifiable variables.

我正在谈论这些可修改的变量。

The same thing for power exercises.

力量练习也是如此。

We'll commonly see mistakes of doing activities like a box jump, which is great.

我们经常会看到跳箱等活动中的错误，这很棒。

People think, "Oh, I'm going to improve my power," which we know is extremely highly correlated to activities of daily living and particularly living unassisted as you age.

人们会想，“哦，我要提高我的力量”，我们知道这与日常生活活动高度相关，尤其是随着年龄的增长而独立生活。

Is reduction of power.

是减少功率。

So they'll do an activity like a box jump.

所以他们会进行像跳箱这样的活动。

What they're failing to realize is unless you do it powerfully, you won't actually increase power.

他们没有意识到的是，除非你做得有力，否则你实际上不会增加​​力量。

If you don't move fast, you won't get faster.

如果你动作不快，你就不会变得更快。

So the way that we manipulate these variables is everything to determining the adaptation you get or again, don't get.

因此，我们操纵这些变量的方式决定了你是否能够适应。

So with that foundation, I think we can kind of run right into these things, and we can start off with perhaps speed and power.

因此，有了这个基础，我认为我们可以直接处理这些事情，并且我们可以从速度和力量开始。

And what I would like to do is walk you through all those modifiable variables, what to do with them, and then hit you with as many different methodologies as we really have time for, and then we'll move on to strength and hypertrophy and kind of round the entire thing out.

我想做的是引导你了解所有这些可修改的变量，如何处理它们，然后用我们真正有时间的尽可能多的不同方法来打击你，然后我们将继续讨论力量和肥大，并把整个事情搞定。

And then maybe at the end, we can talk some other variables like what happens if I have a training protocol and I'm halfway through it and I can't finish my workout.

然后也许在最后，我们可以讨论一些其他变量，比如如果我有一个训练方案，但我已经完成了一半，但我无法完成锻炼，会发生什么。

What should I do?

我应该怎么办？

Reduce my weight or reduce my duration, or things like that.

减轻我的体重或减少我的持续时间，或类似的事情。

So there's lots of what if scenarios that we can go through that potentially a lot of people listening have questions about.

因此，我们可以经历很多假设场景，很多听众可能对此有疑问。

So sound like a plan?

听起来像是一个计划吗？

Andrew Huberman:

安德鲁·休伯曼：

Sounds like a plan.

听起来像是一个计划。

I'd like to take a brief break to acknowledge our sponsor, InsideTracker.

我想稍微休息一下，以感谢我们的赞助商 InsideTracker。

InsideTracker is a personalized nutrition platform that analyzes data from your blood and DNA to help you better understand your body and help you reach your health goals.

InsideTracker 是一个个性化营养平台，可分析您的血液和 DNA 数据，帮助您更好地了解您的身体并帮助您实现健康目标。

I've long been a believer in getting regular blood work done for the simple reason that many of the factors that impact your immediate and long-term health and wellbeing can only be analyzed from a quality blood test.

长期以来，我一直坚信定期进行血液检查，原因很简单，影响您当前和长期健康和福祉的许多因素只能通过高质量的血液测试来分析。

One issue with a lot of blood tests and DNA tests out there, however, is that you get information back about various levels of lipids and hormones and metabolic factors, et cetera, but you don't know what to do with that information.

然而，大量血液测试和 DNA 测试的一个问题是，你会得到有关不同水平的脂质、激素和代谢因素等的信息，但你不知道如何处理这些信息。

InsideTracker makes knowing what to do with all that information exceedingly easy.

InsideTracker 使了解如何处理所有这些信息变得非常容易。

They have a personalized platform that lets you see what your specific numbers are, of course, but then also what sorts of behavioral do's and don'ts, what sorts of nutritional changes, what sorts of supplementation would allow you to bring those levels into the ranges that are optimal for you.

当然，他们有一个个性化的平台，可以让您查看您的具体数字是多少，还可以了解哪些行为该做什么、不该做什么、什么营养变化、什么补充剂可以让您将这些水平调整到最适合您的范围。

If you'd like to try InsideTracker, you can visit insidetracker.com/huberman to get 20% off any of InsideTracker's plans.

如果您想尝试 InsideTracker，可以访问 insidetracker.com/huberman，享受任何 InsideTracker 计划 20% 的折扣。

Again, that's insidetracker.com/huberman to get 20% off.

同样，在 insidetracker.com/huberman 上可以获得 20% 的折扣。

So just to interrupt briefly and make sure that I and everybody else have in mind the proper nine adaptations that we've been referring to and that were discussed in detail in episode one.

因此，我想简单地打断一下，确保我和其他人都记住了我们一直提到的、在第一集中详细讨论过的正确的九种改编。

I have listed number one, skill and technique.

我列出了第一，技巧和技巧。

Number two, speed.

第二，速度。

Number three, power, which is speed times force.

第三，力量，即速度乘以力量。

Number four, strength.

第四，实力。

Number five, hypertrophy.

第五，肥大。

Number six, muscular endurance.

第六，肌肉耐力。

Number seven, anaerobic capacity.

第七，无氧能力。

Number eight, maximal aerobic capacity.

第八，最大有氧能力。

And number nine, long duration steady state exercise.

第九，长时间的稳态锻炼。

Dr. Andy Galpin:

安迪·加尔平博士：

Yep, you nailed it.

是的，你成功了。

Thank you for that.

谢谢你。

It was probably important clarification for everybody.

这对每个人来说可能都是重要的澄清。

So that being said, let's jump right into speed and power.

话虽这么说，让我们直接进入速度和力量。

Now, I'll do these a little bit simultaneously.

现在，我将同时做这些事情。

They are different.

他们是不同的。

If you're a high-performance athlete, you really need to separate these two things.

如果您是一名高水平运动员，您确实需要将这两件事分开。

For most people, though, we can probably think about them as the same thing.

但对于大多数人来说，我们可能可以将它们视为同一件事。

There's not a lot of pure speed training that the general public is interested in.

公众感兴趣的纯粹速度训练并不多。

If you want to actually further break down speed, there are multiple components.

如果你想进一步降低速度，有多个组件。

There's acceleration, there's top-end velocity, there's change of direction or agility, and things like that.

有加速度，有最高速度，有方向或敏捷性的改变，等等。

So we'll just kind of call all that speed and power for now.

所以我们现在就称之为速度和力量。

Now, at the onset, there's this three to five concept that we talked about many times, where this is really fairly true for speed, power, or strength.

现在，一开始，我们多次讨论过这个“三到五”的概念，这对于速度、力量或力量来说确实相当正确。

Now, I didn't develop the three to five.

现在，我没有发展三到五。

It's just an easy way to help you remember one concept that will run true across all these things.

这只是帮助您记住一个适用于所有这些事情的概念的简单方法。

So three to five refers to three to five days per week.

所以三到五是指每周三到五天。

Pick three to five exercises, and you're going to do three to five repetitions per set.

选择三到五个练习，每组重复三到五次。

You'll do three to five sets, and you'll rest three to five minutes between each set.

您将做三到五组，每组之间休息三到五分钟。

If you do that and you execute any of the exercises that you choose at a high intent, and that part is critical.

如果你这样做，并且你以高度的意图执行你选择的任何练习，那么这部分就至关重要。

You don't get faster by moving kind of fast.

你不会因为移动得快而变得更快。

You can't improve power by moving like eh powerfully.

你无法通过像呃这样有力的移动来提高力量。

You have to be trying, regardless of whether you're actually moving faster or not.

你必须尝试，无论你是否真的进展得更快。

Anytime you're talking about speed or power, you're by definition using submaximal weights, so you're going to be able to lift it.

每当你谈论速度或力量时，根据定义，你都在使用次最大重量，所以你将能够举起它。

That's not the question.

这不是问题。

The question is how fast can you lift that implement?

问题是你能以多快的速度举起该工具？

And so intention is incredibly important.

因此，意图非常重要。

So if you do that, the same for strength, by the way.

所以，顺便说一下，如果你这样做，力量也是一样的。

So if you land on that, that allows you to run the gamut from as little as three days a week.

因此，如果你做到了这一点，那么你每周只需三天就可以完成所有工作。

You're doing three exercises.

你正在做三个练习。

You're going to do three sets of three, which is a very, very low volume.

你要做三组，每组三组，这是一个非常非常低的量。

It's a very low amount of days, easy to handle.

天数非常短，很容易处理。

All the way to five sets of five of five exercises five days a week.

一直到每周五天五组五次练习。

So again, it's just one sample.

再说一次，这只是一个样本。

That's something easy to remember and is quite effective for a very long time.

这是很容易记住并且在很长一段时间内非常有效的东西。

And this has been tested quite extensively in both the coaching realms as well as the scientific realms to be quite productive and easy to follow and grasp.

这在教练领域和科学领域都经过了广泛的测试，非常有效且易于遵循和掌握。

If you do that, all you need to do is slightly increase the load or the volume, but mostly the load over time.

如果这样做，您所需要做的就是稍微增加负载或音量，但主要是随着时间的推移增加负载。

And the number we want to look for there is something like a 3% to 5% increase per week.

我们想要寻找的数字是每周增加 3% 到 5%。

So an example would be if you're going to do an exercise at 100 pounds, you can't necessarily just add five pounds every week.

举个例子，如果您要进行 100 磅的锻炼，那么您不一定每周只增加 5 磅。

That's going to catch up to you pretty quickly, and so you may have to run a smaller increment.

这会很快赶上你，因此你可能需要运行较小的增量。

If you're doing a lower body exercise where you might have a couple of hundred pounds on the weight, you can probably get away with adding five pounds because it's still a low percentage of the total load.

如果你正在进行下半身锻炼，你的体重可能有几百磅，那么你可能可以增加五磅，因为它仍然占总负荷的比例很低。

So that's roughly the guide that we want to get to for speed, power, and strength.

这大致就是我们想要获得的速度、力量和力量的指南。

Andrew Huberman:

安德鲁·休伯曼：

So that sounds incredibly simple and effective, yet I have a number of questions.

这听起来非常简单和有效，但我有很多问题。

Dr. Andy Galpin:

安迪·加尔平博士：

Sure.

当然。

Andrew Huberman:

安德鲁·休伯曼：

First off, if somebody is using the three to five approach, does that mean they should not be doing any other weight training of any kind in those workouts or at all?

首先，如果有人使用三到五的方法，这是否意味着他们不应该在这些锻炼中进行任何其他任何类型的重量训练或根本不应该进行？

Dr. Andy Galpin:

安迪·加尔平博士：

No. You can certainly do that in combination with anything else you would like, especially if you think about speed and power.

不。您当然可以将其与您想要的其他任何东西结合起来，特别是当您考虑速度和力量时。

Those are very non-fatiguing.

这些都是非常不疲劳的。

And so if you can imagine, you're going to go to the beach, and you're going to take a 10-pound to 20-pound medicine ball with you.

因此，如果您能想象，您将去海滩，并随身携带 10 磅至 20 磅重的健身球。

And you're going to do four different exercises where you're throwing the medicine ball as high as you can in the air four times in a row, taking a break, and you do two or three reps of that.

你要做四种不同的练习，连续四次将药球尽可能高地扔到空中，休息一下，然后重复两到三次。

You do maybe three or four different types of throws.

您可能会进行三到四种不同类型的投掷。

That's very good for improving power, extremely good, but it's not very fatiguing.

这对于提升力量非常有好处，非常好，但是又不会很疲劳。

So you could certainly finish that workout in 20 minutes and then run on and then do any number of other things.

所以你当然可以在 20 分钟内完成这项锻炼，然后继续跑步，然后做许多其他事情。

So you could do some high-intensity anaerobic capacity work.

所以你可以做一些高强度的无氧能力工作。

You could do steady-state stuff.

你可以做稳态的事情。

You could even do hypertrophy on top of that.

除此之外，你甚至可以进行肌肥大训练。

So there's two major categories of what we call periodization.

我们所说的分期有两大类。

There's many of them, but the two that have the most scientific literature are what's called linear periodization, and another is called undulating, or often daily undulating periodization.

它们有很多，但科学文献最多的两种是所谓的线性周期化，另一种称为波动周期化，或者通常是每日波动周期化。

And I'm flagging these two, again, despite the fact there are many more, because they represent two different concepts, what you actually just touched upon.

我再次标记这两个，尽管事实上还有更多，因为它们代表了两个不同的概念，即您实际上刚刚触及的概念。

So linear periodization is hallmarked by basically saying we're going to train one adaptation at a time.

因此，线性周期化的特点基本上是说我们将一次训练一种适应。

So imagine going, say, six to eight weeks and you're only doing strength, or you're only doing hypertrophy, or endurance for that matter.

所以想象一下，比如说，六到八周，你只做力量训练，或者你只做肌肥大或耐力训练。

So in that particular case, you would not do anything else in combination.

因此，在这种特殊情况下，您不会组合执行任何其他操作。

If you contrast that to undulating periodization, you would actually be doing multiple different styles of training, either within the same day or just different days.

如果将其与波动周期进行对比，您实际上会在同一天或不同天内进行多种不同风格的训练。

So it could be Monday is power, Wednesday is strength, Friday is hypertrophy, whatever.

所以可能周一是力量，周三是力量，周五是肥大，等等。

Or it could be a little bit of strength every single day, a little bit of hypertrophy every day, a little bit of power every day, and you would just change the amount of each that you do within the day to alter the emphasis.

或者它可以是每天一点力量，每天一点肥大，每天一点力量，你只需改变每天做的每件事的量来改变重点。

All right?

好的？

Now, if you look at the studies, and there have been many RCTs on this, the result of both of these training programs is generally basically the same thing.

现在，如果你看一下研究，已经有很多关于这方面的随机对照试验，这两个培训项目的结果基本上是相同的。

They are equally effective.

它们同样有效。

Here's the major difference, though.

不过，这是主要的区别。

One, if your goal is very specific to one outcome, you want to head towards specificity.

第一，如果你的目标非常具体，只针对某一结果，那么你就想朝着具体化方向迈进。

So if you're like, "Hey, I'm trying to maximize the amount of muscle I can build in the next eight weeks," then anything else besides that is just distraction and potential interference.

因此，如果你想，“嘿，我正在努力在接下来的八周内最大限度地增加肌肉量”，那么除此之外的任何其他事情都只是分散注意力和潜在的干扰。

Does it really matter or not?

这真的重要吗？

Doesn't matter, but it's not helping anything else.

没关系，但对其他事情没有任何帮助。

So linear periodization is fundamental at providing focus, and therefore, the adaptations tend to be oftentimes larger in that specific area.

因此，线性周期化对于提供焦点至关重要，因此，在该特定区域中的适应往往会更大。

The downside is You now go six to eight to 10 weeks of doing nothing else.

缺点是你现在有六到八到十周什么都不做。

And so you are losing those other adaptations at a faster rate.

因此，你正在以更快的速度失去其他适应能力。

And you can imagine doing something like speed work only.

你可以想象只做速度训练之类的事情。

Again, speed work by definition is non-fatiguing.

再次强调，速度工作的定义是不疲劳的。

So oftentimes we think of speed work as like, "Oh, I did ladder drills and I did all these things, and I threw up at the end." But that's not speed work.

很多时候，我们认为速度训练就像是，“哦，我做了梯子训练，我做了所有这些事情，最后我吐了。”但这不是速度工作。

You just did a different type of endurance training.

您刚刚进行了不同类型的耐力训练。

Okay?

好的？

Which is great and important.

这是伟大而重要的。

So true speed work is very high rest, very low fatigue, and actually truly trying to reach a new level of speed or velocity.

因此，真正的速度训练是高度休息、非常低疲劳，并且真正尝试达到新的速度或速度水平。

So non-fatiguing.

所以不疲劳。

If you did that exclusively for 10 weeks, you would be pretty unfit by the end of it, because you would also lose a decent amount of muscle mass, not because there's an interference effect, but simply because the fact you have not stimulated muscle growth for eight to 10 weeks.

如果你只这样做了 10 周，那么到最后你就会变得非常不健康，因为你也会失去相当多的肌肉质量，这不是因为存在干扰效应，而是因为你已经有 8 到 10 周没有刺激肌肉生长了。

And so neither one of these is better than the other.

因此，其中任何一个都不比另一个更好。

We're going to see this classically across all program design or periodization strategies.

我们将在所有计划设计或分期策略中典型地看到这一点。

It's a give and take.

这是一种给予和接受。

There are tons of different systems and perhaps at the end we can talk about some of the more advanced periodization styles.

有大量不同的系统，也许最后我们可以讨论一些更高级的分期样式。

These ones are both effective.

这两个都是有效的。

You could do these with beginners, you could do these with advanced athletes.

你可以和初学者一起做这些，也可以和高级运动员一起做这些。

You could do them any of the spectrum, but they're some of the more well-documented ones.

你可以做任何范围的事情，但它们是一些有据可查的。

It's just a pro and con game, right?

这只是一场正反两面的游戏，对吧？

It's what are you willing to give up?

这就是你愿意放弃什么？

And the way that you solve that problem is going back to that fitness assessment and your analysis, and really truly understanding what your goal is.

解决这个问题的方法是回到健康评估和分析，并真正理解你的目标是什么。

Is your goal to do a little bit of strength and a little bit of-- Okay, great.

你的目标是做一点力量和一点——好吧，太好了。

Maybe undulated periodization is an approach.

也许波动周期是一种方法。

If your goal is really to maximize strength and maybe you can wait on putting some muscle mass on, maybe linear periodization is a better approach or another style of periodization that's optimal for strength gain.

如果您的目标确实是最大化力量，并且也许您可以等待增加一些肌肉质量，那么线性周期化可能是更好的方法或另一种最适合力量增益的周期化方式。

So it's just simply about addressing your things.

所以这只是简单地解决你的事情。

One of the major problems folks have, in addition to lacking progressive overload, is they don't have any foresight past the next day of the training.

除了缺乏渐进式超负荷之外，人们面临的主要问题之一是他们对第二天的训练没有任何预见性。

Right?

正确的？

And so it's really important that you set off blocks that are anywhere between six to 12 weeks long, where you're going to have the specific plan.

因此，设定为期 6 到 12 周的时间段非常重要，您将在其中制定具体计划。

Ideally, you have an idea for the whole year.

理想情况下，你对全年都有一个想法。

I actually have a structure I could walk you through for that.

实际上，我有一个可以引导您完成此任务的结构。

But even if you don't have that, really think about what you want the next 12 weeks and then maybe the next 12 weeks after that.

但即使你没有，也要认真考虑一下你在接下来的 12 周以及之后的 12 周想要什么。

And that's going to give you a lot of guidance about what to do and what to focus on.

这将为您提供很多关于该做什么和该关注什么的指导。

Andrew Huberman:

安德鲁·休伯曼：

Terrific.

太棒了。

What about warming up?

热身怎么样？

I was taught that one should do higher repetition movements with lighter weights in order to warm up, and then one of the things that did make a big positive difference for me in terms of strength and hypertrophy training was to do a moderate repetition warm up with a fairly light weight, but then to actually keep the number of warm up repetitions fairly low and work progressively toward the first so-called work set.

有人告诉我，为了热身，应该用更轻的重量做更高的重复动作，然后在力量和增肌训练方面对我产生很大积极影响的一件事就是用相当轻的重量进行适度的重复热身，但实际上要保持相当低的热身重复次数，并逐步进行第一个所谓的工作组。

When you say three to five, that's three to five work sets, correct?

当你说三到五时，那就是三到五个工作组，对吗？

Dr. Andy Galpin:

安迪·加尔平博士：

Yep.

是的。

Andrew Huberman:

安德鲁·休伯曼：

Are you also going to tell me three to five warm-ups?

你还要告诉我三到五次热身吗？

Dr. Andy Galpin:

安迪·加尔平博士：

No.

不。

Andrew Huberman:

安德鲁·休伯曼：

Are you also going to tell me it has to be done between 3:00 and 5:00 PM?

您是否还要告诉我必须在下午 3:00 到 5:00 之间完成？

So in terms of-

所以就而言——

Dr. Andy Galpin:

安迪·加尔平博士：

With three to five friends.

和三五个朋友一起。

Andrew Huberman:

安德鲁·休伯曼：

In all seriousness, what does a good warm up look like?

说实话，一次好的热身是什么样的？

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah.

是的。

Andrew Huberman:

安德鲁·休伯曼：

And I realize this will vary depending on how cool your training environment is, time of day, et cetera.

我意识到这会根据你的训练环境有多酷、一天中的时间等等而有所不同。

But as a kind of umbrella for a good warm up-

但作为一种很好的热身伞——

Dr. Andy Galpin:

安迪·加尔平博士：

Okay

好的

Andrew Huberman:

安德鲁·休伯曼：

...

...

what should people do?

人们应该做什么？

Dr. Andy Galpin:

安迪·加尔平博士：

You've already sort of jumped the gun with my answer.

我的回答你已经有点操之过急了。

It is honestly very dependent upon the person.

老实说，这非常依赖于人。

So some folks respond very well to a minimum warm up.

所以有些人对最低限度的热身反应很好。

Others, I've had lots of actually, professional fighters I've worked with, where they'll-- I actually have a Major League Baseball player right now.

其他人，我有很多实际上与我合作过的职业拳击手，他们会——我现在实际上有一名美国职业棒球大联盟球员。

He's one of the best pitchers in the game, probably the best.

他是比赛中最好的投手之一，可能是最好的。

And the longer we warm up, the better his numbers get.

我们热身的时间越长，他的数据就越好。

We actually did a vertical jump test with him.

我们实际上和他一起做了垂直弹跳测试。

He's going to kill me because he got so mad.

他要杀了我，因为他太生气了。

I wanted to see how long it took him to reach a peak vertical jump.

我想看看他需要多长时间才能达到垂直跳跃的峰值。

And most times, this takes people something like 5 to 10 reps.

大多数时候，这需要人们重复 5 到 10 次。

And I said, "Take it up all the way to a maximum vertical jump, and then what I want you to do is continue to jumping until you have three consecutive jumps or you're down lower than 90%." And so what we're trying to look at is when is he going to break, because in baseball, he's going to throw 100 pitches or so, and we're trying to figure out when is his peak velocity on his fastball going to drop and base his conditioning on that.

我说，“把它一直提升到最大垂直跳跃，然后我要你做的是继续跳跃，直到你连续跳跃三下或者你的下降低于 90%。”所以我们想要看看他什么时候会突破，因为在棒球中，他会投出 100 个球左右，我们试图弄清楚他的快球峰值速度何时会下降，并以此为基础调整他的条件。

So a different style of conditioning.

所以不同风格的调理。

It's power endurance is really what it is.

它的动力耐力确实如此。

He called me in the middle of it and I'm like, "Oh, you done?" Whatever.

他在中间给我打电话，我说：“哦，你完成了吗？”任何。

And he's just like, "No. How many of these am I supposed to do?" And I was like, "What are you talking about?" He's like, "I'm on rep 130 or something." And I was like, "What?" And I'm like, "What rep did you peak on?" He peaked on rep 70, something like that.

他只是说，“不。我应该做多少这样的事情？”我当时想，“你在说什么？”他说，“我的代表次数是 130 左右。”我当时想，“什么？”我想，“你在哪个代表上达到顶峰？”他的巅峰成绩是 70 次，类似的。

69, I think, technically, because he's goofy.

69，我认为，从技术上来说，因为他很傻。

So he's a classic example.

所以他就是一个典型的例子。

I've worked with him for many, many years.

我和他一起工作了很多很多年。

We have a ton of data on him, a ton of biological data, a ton of neuromuscular stuff, all kinds of stuff.

我们有大量关于他的数据，大量的生物数据，大量的神经肌肉数据，各种各样的数据。

And it just, the more he warms up, an absurd amount of warm up, the better he gets.

只是，他热身得越多，热身量多得荒谬，他就越好。

And the better he gets in power production, and the better he gets in speed and velocity.

他的发电能力越好，他的速度和速度就越好。

So his warm up prior to games is totally absurd.

所以他赛前的热身是完全荒谬的。

And just the more volume we throw at him, the better he does.

我们给他的训练量越大，他的表现就越好。

I have other folks, you get past two or three reps and fatigue starts to set in.

我还有其他人，你重复了两到三次，就会开始感到疲劳。

And now you're actually reducing power production.

现在你实际上正在减少发电量。

So there is a ton of variation that goes into that.

所以这里面有很多变化。

I can give you some guidelines, though.

不过，我可以给你一些指导。

You need to differentiate if you're training for speed, power, strength, or hypertrophy.

您需要区分您是在进行速度、力量、力量还是肥大训练。

Here's why.

原因如下。

If we understand a little bit about what's causing the adaptation, that's going to tell you what you need to do or avoid.

如果我们对导致适应的原因有一点了解，就会告诉您需要做什么或避免什么。

For example, volume is the primary driver in hypertrophy.

例如，体积是肥大的主要驱动力。

Intensity is the primary driver in speed, power, and strength.

强度是速度、爆发力和力量的主要驱动力。

All right?

好的？

So what that means is you need to preserve intensity for the first three, you need to preserve volume in the second one at most.

所以这意味着你需要保持前三个的强度，最多需要保持第二个的体积。

So if your warm up is so extensive in the hypertrophy training that it compromises your training volume because of fatigue, even if it compromises the last set of the last exercise, then you're actually probably walking yourself backwards by doing that extensive.

因此，如果你在增肌训练中的热身范围如此之大，以致于因为疲劳而影响了你的训练量，即使它影响了最后一组练习的最后一组，那么你实际上很可能通过如此广泛的训练让自己倒退。

You would've been better off starting your first working set slightly suboptimal.

如果你开始你的第一个工作集时，情况会更好，但稍微次优。

Right?

正确的？

Because you're just trying to accrue volume at that point.

因为此时你只是想增加交易量。

Strength and power is the opposite Until you're moving very, very fast or powerfully, you're not really causing the adaptation.

力量和力量是相反的，除非你移动得非常非常快或有力，否则你并没有真正引起适应。

So there's no point in starting your working set until you're really basically at 100%.

因此，在您基本上达到 100% 状态之前，开始工作组是没有意义的。

So the warm-up should be as long as it takes you to get to where your mobility's in the right spot, like your joints feel good, you feel fresh, you feel activated, and you really feel peak power.

因此，热身时间应该尽可能长，直到你的活动能力处于正确的位置，就像你的关节感觉良好、你感觉新鲜、你感觉被激活、你真正感受到峰值力量一样。

Anything before that is a warm-up set.

在此之前的任何事情都是热身组。

In the sport of Olympic weightlifting, a lot of times the coaches will measure barbell velocity.

在奥运会举重比赛中，教练很多时候都会测量杠铃速度。

Travis Mash has done a fantastic job with this.

特拉维斯·马什（Travis Mash）在这方面做得非常出色。

He's got a lot of data on what's called velocity-based training.

他拥有大量关于所谓基于速度的训练的数据。

Brian Mann at Missouri and Miami, tons of work here.

布莱恩·曼 (Brian Mann) 在密苏里州和迈阿密工作，这里有大量的工作。

And generally, those communities are not going to count any repetition as a working set until you exceed 70% of your one-rep max.

一般来说，在您超过单次次数上限的 70% 之前，这些社区不会将任何重复次数计为一组工作组。

Where that's changed because of a lot of people doing the velocity-based stuff is now they're basing that simply on an achieved velocity.

由于很多人都在做基于速度的事情，所以情况发生了变化，现在他们只是将其基于已达到的速度。

And so really the warm-up is irrelevant.

所以实际上热身是无关紧要的。

It's sort of just like, do whatever you want and we're going to measure the barbell until you actually hit an outcome.

这有点像，做任何你想做的事情，我们将测量杠铃，直到你真正达到结果。

And now you're at a working set.

现在您处于工作状态。

So different ways to think about it.

所以思考它的方式不同。

Depending on what you're training for, that'll give you a little bit of a guideline.

根据您的训练目的，这将为您提供一些指导。

If you're training for anything past hypertrophy, then really, and especially even hypertrophy, it just comes down to are you feeling ready to work?

如果你训练的目的不是肥大，那么实际上，尤其是肥大，问题就在于你是否准备好工作了？

Are you cold?

你冷吗？

Are you moving through the correct positions?

您的位置是否正确？

And if all those things are fine, I don't care if you start a little bit early and save some gas, especially if you're a person like you who may be a bit more inclined to fatigue quickly, relative to Trevor, who just has no response to fatigue whatsoever.

如果所有这些都很好，我不在乎你是否早一点开始并节省一些汽油，特别是如果你是像你这样的人，相对于特雷弗来说，可能更容易很快疲劳，而特雷弗对疲劳没有任何反应。

Andrew Huberman:

安德鲁·休伯曼：

Is it useful to do more warm-up at the beginning of a workout, say before the first exercise, and then once one has achieved both local and systemic-

在锻炼开始时（例如在第一次锻炼之前）进行更多热身是否有用，然后一旦完成局部和全身锻炼？

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah

是啊

Andrew Huberman:

安德鲁·休伯曼：

...

...

warm-up, in air quotes, then perhaps on the second or third exercise, fourth exercise, et cetera, one or maybe even zero warm-ups?

热身，在空中引述，然后也许在第二次或第三次练习，第四次练习，等等，一次甚至零次热身？

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah, fair point.

是的，公平点。

We generally think about warm-ups in a couple of ways.

我们通常会从几个方面考虑热身。

This is a very clever question.

这是一个非常聪明的问题。

You want to have some sort of general global warm-up scheme.

你想要有某种通用的全球热身计划。

We tend to prefer dynamic warm-ups, so this is whole-body movements rather than sitting and stretching, static stretching, things like that.

我们往往更喜欢动态热身，所以这是全身运动，而不是坐着伸展、静态伸展之类的事情。

Andrew Huberman:

安德鲁·休伯曼：

So something that involves momentum.

所以涉及动量的东西。

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah, momentum or movement, right?

是的，动量或运动，对吧？

So think about this in old gym class.

所以在旧的体育课上想想这个。

It's like your high knees and your butt kickers and just different things like that, where you're moving in different planes, you're moving joints through tons of range of motion.

就像你的高膝盖和踢屁股以及类似的不同东西，你在不同的平面上移动，你通过大量的运动范围来移动关节。

You're getting a lot of movement there.

你那里有很多运动。

So you're getting the local warm-up.

所以你正在进行局部热身。

You're also getting the total systemic activation.

您还将获得全面的系统激活。

Everything else is going on there.

其他一切都在那里进行。

So that is what would be considered to be a general warm-up.

这就是一般的热身。

Five minutes is a very sufficient number, perhaps 10 if you're a slow goer, achy, and some things like that, and you really got to get the ankle warmed up if you're doing lower body stuff, really make sure that that's moving correctly.

五分钟是一个非常足够的数字，如果你动作缓慢、疼痛或类似的事情，也许 10 分钟，如果你在做下半身的动作，你真的必须让脚踝热身，确保动作正确。

The hips and knees will follow.

臀部和膝盖也会随之而来。

Upper body stuff, really get the shoulder blades and the neck, making sure you're going there, and the elbows will follow after that.

上半身的东西，真正接触到肩胛骨和颈部，确保你要去那里，然后肘部也会跟着去。

So five to seven minutes of a general warm-up.

一般热身时间为五到七分钟。

A lot of the times, like classic exercise science, it will even just put you on a bike, cycling for five minutes.

很多时候，就像经典的运动科学一样，它甚至会让你骑上自行车，骑五分钟。

I don't like that personally.

我个人不喜欢这样。

Dynamic movement is more preferred.

更优选动态运动。

If you really just move for five to seven minutes, you'll be fine there.

如果你真的只移动五到七分钟，那就没问题了。

Now, specificity within each movement.

现在，每个动作都有其特殊性。

It's very important that your first exercise of the day is generally the thing you've prioritized.

非常重要的是，您一天中的第一个锻炼通常是您优先考虑的事情。

That's oftentimes the most important you're going to do.

这通常是您要做的最重要的事情。

It oftentimes is also the most complex and the most moving parts.

它通常也是最复杂和最变化的部分。

So it tends to be multi-joint.

所以它往往是多关节的。

Therefore, you need to have movement precision and skill dialed, right?

所以，你需要有动作的精准度和技巧，对吧？

You don't typically start your workouts off with a forearm curl, right?

您通常不会以前臂弯举开始锻炼，对吗？

You don't need a tremendous amount of warm-up to get going on that.

你不需要大量的热身就可以做到这一点。

You're going to start off with medicine ball throws or a snatch or some agility work.

你将从投健身球、抓举或一些敏捷性训练开始。

You need to have the whole system going because multiple joints are moving, position matters, technique.

你需要让整个系统运转起来，因为多个关节在移动，位置很重要，技术也很重要。

There's just a lot of skill requirement, et cetera.

只是有很多技能要求等等。

So the individualized workout, or the specific workout for the specific movement for that very first one, my general rule of thumb is whatever it takes to move perfect in that first exercise.

因此，个性化锻炼，或者第一个锻炼的特定动作的具体锻炼，我的一般经验法则是在第一个锻炼中采取完美动作所需的一切。

Past that, you don't necessarily need to do individualized warm-ups for your next movements unless it is a movement you're trying to learn or just even get a little bit better at.

除此之外，您不一定需要为下一个动作进行个性化的热身，除非这是您正在尝试学习或只是想做得更好的动作。

Like drop the load a little bit, work on accruing some practice reps.

比如稍微减轻一点负荷，努力积累一些练习次数。

Fantastic.

极好的。

Or it's another dissimilar complex movement.

或者这是另一个不同的复杂运动。

So let's say your first exercise was a front squat, and you got loaded for that, and now you're going to move into a pull-up, but your mechanics aren't the best there, and so you really need to change and do some maybe more specific activation warm-ups for that or something else.

假设你的第一个练习是前蹲，你已经为此做好了准备，现在你要进行引体向上，但你的动作并不是最好的，所以你确实需要改变并为此做一些可能更具体的激活热身或其他动作。

Or it's running or something totally different.

或者它正在运行或者完全不同的东西。

So yeah, you don't need to re-warm up for every single exercise as you go.

所以，是的，您不需要在每次锻炼时都重新热身。

Generally, once you're good to go, the same muscles that you're going to use in the next exercise are warm, same joints, then you're good to go.

一般来说，一旦你准备好了，你将在下一次练习中使用的相同肌肉是温暖的，相同的关节，那么你就可以开始了。

Andrew Huberman:

安德鲁·休伯曼：

You talked about intent within the movement.

您谈到了运动的意图。

What about specific cadences for repetitions?

重复的具体节奏怎么样？

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah.

是的。

Andrew Huberman:

安德鲁·休伯曼：

I was taught that one should lower the weight slowly, the so-called eccentric portion of the movement, and then to try and explode the weight through the concentric phase, and then also make sure that one is using full range of motion and perfect form-

我被教导应该慢慢地降低重量，即所谓的运动的偏心部分，然后尝试通过同心阶段爆发重量，然后还要确保一个人使用全方位的运动和完美的形式-

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah

是啊

Andrew Huberman:

安德鲁·休伯曼：

...

...

as it were.

原来如此。

Now, of course, that is one tiny slice of the possible rep cadences-

当然，现在这只是可能的重复节奏的一小部分——

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah

是啊

Andrew Huberman:

安德鲁·休伯曼：

...

...

and ways to approach resistance training, although I think it's a pretty good one.

以及进行阻力训练的方法，尽管我认为这是一个非常好的方法。

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah.

是的。

Andrew Huberman:

安德鲁·休伯曼：

What are the general parameter sets that one needs to consider?

需要考虑哪些一般参数集？

You could imagine lifting four seconds concentric-

你可以想象举起四秒同心-

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah

是啊

Andrew Huberman:

安德鲁·休伯曼：

...

...

pause for one, pause for two, eccentric.

停一停二，古怪。

I realize there's an infinite number of variations here.

我意识到这里有无数的变化。

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah.

是的。

Andrew Huberman:

安德鲁·休伯曼：

But is there a way to use rep cadence, repetition cadence that is, as a way to work through weak points and to be strong in every position of the movement?

但是有没有一种方法可以使用重复节奏，即克服弱点并在运动的每个位置上都保持强势的方法？

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah.

是的。

A lovely question.

一个可爱的问题。

I think the way I would like to answer this is Maybe going back just a touch to get directly to that.

我想我想回答这个问题的方式是也许回过头来直接回答这个问题。

So I think if we walk through power, strength, and hypertrophy and I hit you with the concepts that are specific to each one, that's going to lay out your answer because the most true answer there is it depends on the goal.

所以我认为，如果我们讨论力量、力量和肥大，并且我用每个特定的概念来打击你，那将会列出你的答案，因为最真实的答案是它取决于目标。

The answer for what is optimal for strength is diametrically opposed for potentially what's optimized for hypertrophy.

对于力量来说什么是最佳的答案与对于肥大来说可能是最佳的答案是截然相反的。

The same exact thing can be said for momentum.

对于动量也可以说同样的事情。

So we've classically heard things like this.

所以我们经常听到这样的事情。

"Don't bounce at the bottom.

“不要在底部反弹。

You're cheating." So if you're doing a lat pull down or something, you don't bounce and rebound.

你在作弊。”因此，如果你正在进行高位下拉或其他动作，你就不会弹跳和反弹。

You stop at the bottom, slow down.

你停在底部，放慢速度。

All of these things are thought to be truisms of strength conditioning.

所有这些都被认为是力量训练的不言而喻。

But guess what?

但你猜怎么着？

Those are all truisms assuming we're trying to grow muscle.

假设我们正在努力增长肌肉，这些都是不言而喻的。

And that actually goes back to our conversation in episode one about a lot of the things we think are just fundamental truths about strength training are just fundamental truths that came from the bodybuilding world.

这实际上可以追溯到我们在第一集中的对话，我们认为很多事情只是关于力量训练的基本事实，只是来自健美世界的基本事实。

And they're not wrong.

他们并没有错。

They're good ideas.

它们是好主意。

But there are other adaptations one needs to get from strength training that are not just maximizing muscle growth.

但人们还需要从力量训练中获得其他适应，而不仅仅是最大化肌肉生长。

So what I will lay out to you is a case for which you should bounce, a case for when you should go fast, a case for when you should be under control.

因此，我将向您展示的是您应该弹跳的情况，您何时应该快速前进的情况，以及您何时应该受到控制的情况。

All of these things are different variables we can modify and get different adaptations for.

所有这些都是不同的变量，我们可以修改并获得不同的适应。

Andrew Huberman:

安德鲁·休伯曼：

Is there a way that you could lay out for us optimal repetition cadences for strength specifically, versus hypertrophy specifically, just to sort of bookend the conversation and then migrate toward the middle in terms of rep cadences that would satisfy the desire to have a bit of both?

有没有一种方法可以为我们制定最佳的重复节奏，特别是针对力量，特别是针对肥大，只是为了结束对话，然后在重复节奏方面向中间迁移，以满足两者兼得的愿望？

Dr. Andy Galpin:

安迪·加尔平博士：

We can get pretty close.

我们可以非常接近。

Yeah.

是的。

So when you're talking about strength versus hypertrophy, remember, strength is movement.

因此，当您谈论力量与肥大时，请记住，力量就是运动。

Hypertrophy is muscle size.

肥大是指肌肉的大小。

That's the key to your answer here.

这就是你在这里回答的关键。

So when you're trying to get stronger, what you're effectively trying to do is get better at producing a certain amount of force through movement.

因此，当你试图变得更强壮时，你实际上要做的就是通过运动更好地产生一定的力量。

Okay?

好的？

Now, force is mass times acceleration.

现在，力是质量乘以加速度。

So what's the mass in the bar multiplied by how well I can accelerate it?

那么，酒吧的质量乘以我能加速它的程度是多少？

Intentionally going slower is only reducing acceleration, right?

故意放慢速度只会降低加速度，对吧？

So it's hard to argue that going slower is going to improve strength because you're simply reducing acceleration.

因此，很难说放慢速度会提高力量，因为你只是降低了加速度。

So you need to practice lifting heavier at a faster rate.

所以你需要练习以更快的速度举起重物。

Now, does that mean if you're trying to get stronger, there are no phases of your training in which you'll slow down or pause?

现在，这是否意味着如果您想变得更强壮，您的训练中就没有任何阶段可以放慢或暂停？

No, of course not.

不，当然不是。

There are certain rules in different organizations where you have to pause the bottom of a-- There's all kinds of little things like that.

在不同的组织中有一些特定的规则，你必须在这些规则的底部暂停——有各种各样的小事情。

But in general, we want to think about what are we trying to do here?

但总的来说，我们要思考我们在这里想做什么？

We're trying to get better at moving a heavier mass at a faster rate of acceleration.

我们正在努力以更快的加速度更好地移动更重的物体。

That is more force.

那就是更多的力量。

That is more strength.

那就是更有力量。

Hypertrophy is not that.

肥大并非如此。

The goal here is not a functional outcome.

这里的目标不是功能性结果。

It is what is needed to cause the most amount of hypertrophy.

这是导致最大程度肥大所需要的。

And when you get to hypertrophy, then your optimal cadence is up to you.

当您达到肌肥大状态时，最佳步频就取决于您自己了。

You can do any combination.

您可以进行任意组合。

In fact, you could do it the same exact cadence that you did your strength training with and get the same adaptations as hypertrophy if you modify the other variables appropriately.

事实上，如果适当修改其他变量，您可以按照与力量训练相同的节奏进行训练，并获得与增肌相同的适应效果。

Or you could go slower, or you could do pauses, or you could do a thing that is called triphasic training, where you spend the first phase, several weeks of your training, where you do eccentrics only.

或者你可以放慢速度，或者你可以暂停，或者你可以做一个叫做三相训练的事情，你可以在第一阶段，几周的训练中，只做离心训练。

So you're just lowering the bar and you're basically stopping.

所以你只要降低标准就基本上停止了。

You can then do the next phase of your training, which is isometrics, where you're just holding at that bottom position.

然后，您可以进行下一阶段的训练，即等长训练，您只需保持在底部位置即可。

And then the next phase of your training, you're focusing on the concentric portion of it, right?

然后训练的下一阶段，你将重点关注它的同心部分，对吗？

Triphasic, one, two, three, eccentric, isometric, concentric.

三相、一、二、三、偏心、等距、同心。

So that's a fantastic way of developing actually strength, a little bit of hypertrophy, but you're manipulating the variables in terms of how you execute the repetition range.

所以这是一种发展实际力量、一点点肥大的绝佳方法，但你要根据如何执行重复范围来操纵变量。

You can actually induce a lot of hypertrophy moving the weight fast, as you mentioned, even down slow under control.

正如您所提到的，您实际上可以通过快速移动重量来引起大量肥大，甚至可以在控制下缓慢移动。

Now, one thing one we'll never advocate is moving any sort of weight or load uncontrolled.

现在，我们永远不会提倡的一件事是不受控制地移动任何类型的重量或负载。

The assumption here when I'm saying go fast is you're always in control.

当我说“快走”时，我的假设是你始终处于控制之中。

I never want you bouncing and crushing your sternum with a barbell off your chest.

我从来不希望你用杠铃从胸前弹起并压碎你的胸骨。

But you can move at a lot of rates.

但你可以以很多速度移动。

The isometric I mentioned because this is when things like bodyweight training come into play.

我提到等距收缩是因为这是自重训练等东西发挥作用的时候。

Absolutely, you can gain strength and even a little bit of hypertrophy, especially in the upper body, doing isometrics.

当然，通过做等长收缩，你可以获得力量，甚至一点点肥大，尤其是上半身。

It's much harder to do this with the lower body.

用下半身来做这个要困难得多。

You outrun that coverage really quickly.

你很快就超出了覆盖范围。

You need load.

你需要负载。

But there's a lot of ways.

但方法有很多。

This is also probably why people have done things like gone to yoga only, or Pilates, or some of these things that are bodyweight-based, and there's no external load, and they've actually increased muscle size.

这也可能是为什么人们只去做瑜伽、普拉提或一些基于体重的事情，并且没有外部负荷，而且他们实际上增加了肌肉大小。

Andrew Huberman:

安德鲁·休伯曼：

So I'm getting the picture there are a ton of options-

所以我明白有很多选择-

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah

是啊

Andrew Huberman:

安德鲁·休伯曼：

...

...

in terms of rep cadences.

就代表节奏而言。

However, can we say that one should pick a given rep cadence within an exercise rather than changing it from set to set within an exercise, or that one should perhaps even pick a certain rep cadence for an entire workout?

然而，我们是否可以说，人们应该在一项练习中选择一个给定的重复节奏，而不是在一项练习中将其从一组更改到另一组，或者甚至应该为整个训练选择特定的重复节奏？

I'm suspecting that your answer is going to be it depends.

我怀疑你的答案将取决于情况。

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah, it is.

是的，确实如此。

Andrew Huberman:

安德鲁·休伯曼：

But I'm not going to use the if you had a gun to your head kind of-

但如果你的头被枪指着的话我不会使用——

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah

是啊

Andrew Huberman:

安德鲁·休伯曼：

...

...

situation, but if you had a gun to your head- ...

情况，但如果你的头被枪指着——

what would be the rep cadence that you would prescribe-

您规定的重复节奏是多少-

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah

是啊

Andrew Huberman:

安德鲁·休伯曼：

...

...

for strictly strength or as much strength with as little hypertrophy as possible?

是为了严格的力量还是尽可能多的力量和尽可能少的肥大？

And in picking that rep cadence, then it therefore has to thread throughout the entire-

在选择重复节奏时，它必须贯穿整个过程——

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah.

是的。

Sure

当然可以

Andrew Huberman:

安德鲁·休伯曼：

...

...

exercise bout.

锻炼回合。

Dr. Andy Galpin:

安迪·加尔平博士：

So you're actually right.

所以你实际上是对的。

Because of that undulating periodization stuff I talked about, you can actually do this in a lot of ways.

由于我谈到了波动周期化的东西，你实际上可以通过很多方式来做到这一点。

So you could do one exercise at the beginning where you have a set cadence, say, a 3-1-1 is like a very one.

所以你可以在一开始就做一个有固定节奏的练习，比如说，3-1-1 就像一个非常的节奏。

So-

所以——

Andrew Huberman:

安德鲁·休伯曼：

So that's lifting for three, pause for one, lower for one.

也就是举起三下，停顿一下，放下一下。

Dr. Andy Galpin:

安迪·加尔平博士：

Generally the opposite.

一般情况相反。

Andrew Huberman:

安德鲁·休伯曼：

Okay, so the first number is always the eccentric.

好吧，所以第一个数字总是很奇怪。

Dr. Andy Galpin:

安迪·加尔平博士：

Generally.

一般来说。

Andrew Huberman:

安德鲁·休伯曼：

Okay, so lowering-

好吧，那么降低-

Dr. Andy Galpin:

安迪·加尔平博士：

Depending on exercise

根据运动情况而定

Andrew Huberman:

安德鲁·休伯曼：

The weight for a count of three-

数到三时的重量——

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah

是啊

Andrew Huberman:

安德鲁·休伯曼：

...

...

pause for one.

暂停一下。

Then up.

然后起来。

Dr. Andy Galpin:

安迪·加尔平博士：

It totally depends on the exercise.

这完全取决于练习。

A deadlift starts concentric and finishes eccentric, but a bench press starts the opposite.

硬拉开始时向心，结束时偏心，但卧推开始时相反。

Andrew Huberman:

安德鲁·休伯曼：

Okay.

好的。

So it's start to finish.

所以事情从头到尾都是这样。

Dr. Andy Galpin:

安迪·加尔平博士：

Start to finish is the better way to think about it.

从头到尾是更好的思考方式。

Yeah.

是的。

So I'll clarify, actually.

所以我会澄清，实际上。

When we say 3-1-1, we're generally talking about almost always the eccentric is the slower portion, regardless if it's the first or the last.

当我们说 3-1-1 时，我们通常谈论的几乎总是偏心部分是较慢的部分，无论它是第一个还是最后一个。

Right?

正确的？

So whether you're doing a bench press where the eccentric is lowering the bar to your chest, that's the first part of the movement.

因此，无论你是在做卧推时，离心机将杠铃降低到胸部，这都是动作的第一部分。

One, two, three, pause one, one up, which means accelerate as hard as you can on the way up.

一、二、三，暂停一、向上，这意味着在向上的过程中尽可能加速。

That's what you described.

这就是你所描述的。

Andrew Huberman:

安德鲁·休伯曼：

Right.

对。

As opposed to, say, a row.

与“行”相反。

Dr. Andy Galpin:

安迪·加尔平博士：

A row, which is actually going to be starting off concentric, so you're going to be pulling that thing to your chest as fast as you can under control, not slamming off your chest, holding for one second, and then taking three seconds to lower it back on the rack or on the ground or whatever.

一排，实际上是从同心开始的，所以你要尽可能快地将那个东西拉到你的胸部，而不是猛烈地撞击你的胸部，保持一秒钟，然后花三秒钟将它放回架子上或地面上或其他什么地方。

So the reason we do that is somewhat intuitive, but it is, again, to make sure you're not advancing a bar or an implement onto your physical body at an extremely fast rate.

所以我们这样做的原因有点直观，但同样是为了确保你不会以极快的速度将杠铃或工具推进到你的身体上。

That's very difficult to deal with.

这是非常难处理的。

So a 3-1-1 is a very standard strength protocol that is something you can just run with.

所以 3-1-1 是一个非常标准的力量训练方案，你可以直接用它来跑步。

If that's all you ever wanted to do, it'd be absolutely fine.

如果这就是您想做的一切，那绝对没问题。

Andrew Huberman:

安德鲁·休伯曼：

Lower the bar for a count of three.

降低栏数到三。

It actually ends up being approximately three, right?

实际上最终大约是三个，对吧？

Dr. Andy Galpin:

安迪·加尔平博士：

It is super close.

非常接近。

Andrew Huberman:

安德鲁·休伯曼：

Because hardly anybody is counting off-

因为几乎没有人在指望——

Dr. Andy Galpin:

安迪·加尔平博士：

Never

从来没有

Andrew Huberman:

安德鲁·休伯曼：

...

...

seconds precisely.

精确秒。

I suppose it's doable.

我想这是可行的。

But then pausing briefly.

但随后短暂停顿。

Dr. Andy Galpin:

安迪·加尔平博士：

Yep.

是的。

And that pause is almost unmeasurable.

而这种停顿几乎是无法衡量的。

It is simply, are you under control before you transition from the eccentric to concentric or concentric to eccentric?

很简单，在你从古怪到同心，或从同心到古怪之前，你是否能控制住？

It's just a safety thing.

这只是一个安全问题。

So once you feel down, you've reached complete range of motion, you're ready to transition, then just go.

因此，一旦您感到情绪低落，您就已经达到了完整的运动范围，准备好进行过渡，然后就可以开始了。

You don't really need to go like, "thousand-one" and then go up.

你真的不需要像“千一”那样然后上升。

It's just making sure, again, we don't slam weights off of body parts.

这只是再次确保我们不会将重量从身体部位上甩下来。

Andrew Huberman:

安德鲁·休伯曼：

And that final one in the 3-1-1 is the-

3-1-1 阵型中的最后一个是——

Dr. Andy Galpin:

安迪·加尔平博士：

Is really as fast as you can go

真的是有多快就有多快

Andrew Huberman:

安德鲁·休伯曼：

...

...

the execution of the usually concentric portion of the exercise.

执行练习中通常同心的部分。

Dr. Andy Galpin:

安迪·加尔平博士：

Yep, as fast as you possibly can.

是的，尽可能快。

Andrew Huberman:

安德鲁·休伯曼：

Okay, so that would be for the majority of the outcome being strength.

好的，所以大部分结果都是力量。

Dr. Andy Galpin:

安迪·加尔平博士：

Yep.

是的。

Andrew Huberman:

安德鲁·休伯曼：

Okay.

好的。

And of course, we should acknowledge, again, there are a ton of variations that one could implement there.

当然，我们应该再次承认，人们可以在那里实现大量的变化。

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah.

是的。

Andrew Huberman:

安德鲁·休伯曼：

But that would be a good starting place.

但这将是一个很好的起点。

On the opposite side, for somebody who's mainly interested in hypertrophy-

另一方面，对于主要对肥大感兴趣的人来说——

Dr. Andy Galpin:

安迪·加尔平博士：

Yep

是的

Andrew Huberman:

安德鲁·休伯曼：

...

...

what would be the rep cadence that, if you had a gun to your head-

如果你的头被枪指着，那么重复的节奏会是怎样的——

Dr. Andy Galpin:

安迪·加尔平博士：

Mm-hmm

嗯嗯

Andrew Huberman:

安德鲁·休伯曼：

...

...

that you would prescribe?

你会开处方吗？

Dr. Andy Galpin:

安迪·加尔平博士：

I would probably do the exact same thing, but I would make the last number two.

我可能会做同样的事情，但我会把最后的第二名。

So three, one, two.

所以三、一、二。

Andrew Huberman:

安德鲁·休伯曼：

Mm-hmm.

嗯嗯。

Dr. Andy Galpin:

安迪·加尔平博士：

You could also just keep 3-1-1.

你也可以只保留 3-1-1。

It is still very fine.

还是很不错的。

Even exploding on the concentric is still highly effective for training hypertrophy.

即使向心爆发对于训练肌肥大来说仍然非常有效。

So if you want to keep it super simple and just make rep cadence not a variable that you play with because you have other ones to move, that's great.

因此，如果你想让它保持超级简单，并且只是让重复节奏不再是你玩的一个变量，因为你还有其他变量需要移动，那就太好了。

If you want to add a little bit of time to the concentric phase, fine.

如果你想在同心阶段增加一点时间，没问题。

It's not going to make enough of a difference for most people for you to really worry about.

对于大多数人来说，这不会产生足够的影响，让你真正担心。

I guess that's sort of the point I really want to make.

我想这就是我真正想表达的观点。

This is a classic example of we're deep into a method, right?

这是我们深入研究方法的典型例子，对吧？

As long as you hit the concepts I talked about earlier, whether you want to do 3-1-1, 3-2-3, 3-3-3, triphasic, this is just a method choice.

只要你击中了我之前讲的概念，无论你是要做3-1-1、3-2-3、3-3-3、三相，这只是一个方法选择。

That doesn't mean they're irrelevant.

这并不意味着它们无关紧要。

There are subtle changes within them.

他们的内心有着微妙的变化。

It's just 80/20 rule, right?

这只是 80/20 规则，对吗？

So 80% of the benefit is going to be from the concept, 20% is this small thing.

所以 80% 的好处来自概念，20% 是小事。

If you're super into this field, or you actually want to work with a qualified, certified coach or something, there's lots of reasons to play with this.

如果你非常喜欢这个领域，或者你真的想与一位合格的、经过认证的教练或其他人一起工作，那么有很多理由可以参与其中。

If you're just on your own here and running this thing, 3-1-1 is fine.

如果你只是独自一人来运行这个东西，3-1-1 就可以了。

3-1-2, totally fine.

3-1-2，完全没问题。

Anything like that.

任何类似的事情。

You really just want to make sure that in the strength side of the equation, you're under control, and you can add enough load to stimulate strength and not get hurt with an acute trauma, right?

你真的只是想确保在等式的力量方面，你处于控制之下，并且你可以添加足够的负荷来激发力量，并且不会因急性创伤而受伤，对吗？

On the hypertrophy side, you're just wanting to load enough to where you can hit volume, because you've got to put a lot on there.

在肌肥大方面，你只想加载足够的负荷以达到达到训练量的程度，因为你必须在那里投入很多。

So if you want to go lighter, if you want to go slower, fine.

所以，如果你想走得更轻，如果你想走得更慢，没问题。

If you go slower in your repetition, so maybe even like a five-second eccentric, a two-second pause, a three-second rise, that's great.

如果你在重复时放慢速度，那么甚至可能像五秒钟的离心运动，两秒钟的暂停，三秒钟的上升，那就太好了。

You can actually then stimulate the same amount of hypertrophy and either do it with less weight or do it with less repetitions.

实际上，您可以刺激相同量的肥大，并且可以用更少的重量或更少的重复次数来进行。

So it's a variable you can play with if you're like, "Hey, I don't have enough weights at my house," or, "I only have a kettlebell or a dumbbell.

因此，如果您想“嘿，我家里没有足够的重量”或者“我只有壶铃或哑铃”，那么您可以使用这个变量。

How am I going to stimulate hypertrophy?" Your only option is really doing more reps.

我该如何刺激肥大？”你唯一的选择就是做更多次数。

Well, eventually, that train runs pretty shallow.

好吧，最终，那列火车跑得很浅。

Okay, here's the thing you can play with.

好的，这就是你可以玩的东西。

Maybe just add time under tension, is what we're calling it, right?

也许只是增加紧张的时间，这就是我们所说的，对吧？

Just do slower repetitions, go longer ones, and hold it.

只需慢速重复，更长的重复，并保持住即可。

So it's a variable that we use to individualize programs rather than something that you should really be focused on as like a core aspect that's going to be driving whether or not your program works.

因此，它是我们用来个性化程序的一个变量，而不是您应该真正关注的东西，就像一个核心方面，它将驱动您的程序是否正常工作。

It's just a tool we can play with in the what if scenarios.

它只是我们可以在假设场景中使用的一个工具。

I will use this stuff a lot when I'm traveling.

我旅行时会经常使用这个东西。

You can do a tremendous workout in your hotel room just doing like a 10-second eccentric, a 10-second hold, a 10-second concentric.

您可以在酒店房间内进行大量锻炼，例如 10 秒离心、10 秒保持、10 秒向心。

Andrew Huberman:

安德鲁·休伯曼：

Yeah, I've had some decent hotel room workouts.

是的，我在酒店房间进行过一些不错的锻炼。

They're not my preference, but by simply doing things like 10-second lowering handstand push-up against a door.

它们不是我的偏好，而是简单地做一些事情，比如对着门做 10 秒降低倒立俯卧撑。

Dr. Andy Galpin:

安迪·加尔平博士：

Totally.

完全可以。

Andrew Huberman:

安德鲁·休伯曼：

Obviously assisted for me.

显然对我有帮助。

I can't do a free handstand push-up.

我无法做徒手倒立俯卧撑。

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah.

是的。

Andrew Huberman:

安德鲁·休伯曼：

I just don't have the skill or the strength or both.

我只是没有技能或力量，或两者兼而有之。

You can do some sort of configured dips between the beds or chairs and this kind of thing.

你可以在床或椅子之间做一些配置好的浸浴之类的事情。

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah.

是的。

Andrew Huberman:

安德鲁·休伯曼：

Decent.

不错。

Dr. Andy Galpin:

安迪·加尔平博士：

Rear foot elevated split squats are great to do in hotels.

后脚抬高分腿深蹲在酒店里非常适合做。

Put your back foot up on a bed and get an amazing split squat workout done.

将后脚放在床上，完成令人惊叹的分腿深蹲锻炼。

Yeah, glute bridges, lots of stuff you can do there.

是的，臀桥，你可以在那里做很多事情。

Andrew Huberman:

安德鲁·休伯曼：

Yeah, and with a jump rope.

是的，还有跳绳。

If you've ever heard someone jumping in the morning

如果你曾在早上听到有人跳跃

Dr. Andy Galpin:

安迪·加尔平博士：

That's you.

那就是你。

Andrew Huberman:

安德鲁·休伯曼：

Well, yeah.

嗯，是的。

It may or may not have been me.

可能是我，也可能不是我。

It could be any number of things.

它可以是任意数量的事情。

But I'm known to skip rope in hotel rooms.

但众所周知，我会在酒店房间里跳绳。

Not to get overly detailed, but I think there are going to be a number of people wondering about how to breathe-

不想说得太详细，但我想会有很多人想知道如何呼吸——

Dr. Andy Galpin:

安迪·加尔平博士：

Mm-hmm

嗯嗯

Andrew Huberman:

安德鲁·休伯曼：

...

...

during repetitions and how to breathe in between sets.

重复过程中以及如何在组间呼吸。

Dr. Andy Galpin:

安迪·加尔平博士：

Mm-hmm.

嗯嗯。

Andrew Huberman:

安德鲁·休伯曼：

So I'd like to just briefly touch on this, and this is something that I know we're going to return to again when we have our discussion about recovery.

所以我想简单地谈一下这一点，我知道当我们讨论恢复时我们会再次回到这一点。

Dr. Andy Galpin:

安迪·加尔平博士：

Yep.

是的。

Andrew Huberman:

安德鲁·休伯曼：

Is there a general rule of thumb for how to breathe during repetitions during work?

对于重复工作期间如何呼吸，是否有通用的经验法则？

Dr. Andy Galpin:

安迪·加尔平博士：

Yep.

是的。

Andrew Huberman:

安德鲁·休伯曼：

For strength, maybe even strength versus hypertrophy, in a way that maximizes oxygen input to the system, keeps you alert-

对于力量，甚至可能是力量与肥大，以最大限度地增加系统氧气输入的方式，让你保持警觉——

Dr. Andy Galpin:

安迪·加尔平博士：

Mm-hmm

嗯嗯

Andrew Huberman:

安德鲁·休伯曼：

...

...

and conscious, but that also protects the body by creating some rigidity in the system.

并且有意识，但这也通过在系统中产生一些刚性来保护身体。

Because certainly being deep with all your air exhaled, the body is a very different beast-

因为当你呼出所有的空气时，身体肯定是一个非常不同的野兽——

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah

是啊

Andrew Huberman:

安德鲁·休伯曼：

...

...

in terms of stability than with the body full of air versus breathing during the repetition movement.

就稳定性而言，与重复运动期间身体充满空气与呼吸相比。

Dr. Andy Galpin:

安迪·加尔平博士：

There's a maneuver that has long been labeled the Valsalva technique.

有一种动作长期以来被称为瓦氏技巧。

So what that really means is you're trying to use air to create intra-abdominal pressure.

所以这真正意味着你正在尝试使用空气来产生腹内压力。

And what you're really trying to do is create a cylinder around your spine.

你真正想做的是在你的脊柱周围创建一个圆柱体。

The real issue you have to play here is regulation of blood pressure and spinal stability.

这里你必须解决的真正问题是血压和脊柱稳定性的调节。

Now, you should be able to breathe and brace.

现在，您应该能够呼吸并做好准备。

What I mean by that is you should be able to create total intra-abdominal pressure, regulate spine control while breathing.

我的意思是你应该能够产生腹内总压，在呼吸时调节脊柱控制。

It's just very hard for a lot of people to do.

这对很多人来说很难做到。

It's a skill you should absolutely work on.

这是一项你绝对应该努力练习的技能。

You can do this and you can go around, like I do this trick in class, and students can come and they can push any part of my entire abdomen.

你可以这样做，你可以四处走动，就像我在课堂上做这个动作一样，学生可以来，他们可以推我整个腹部的任何部分。

It is super tight, and I can talk.

它非常紧，我可以说话。

Now, it's going to be a little bit labored.

现在，这会有点费力。

You can hear a little bit of a difference, but you should be able to do that.

您可以听到一点差异，但您应该能够做到。

If you have to like hunch down and you can't even muster a breath, and it takes that to create pressure, you don't really understand the abdominal control necessary to create that stability.

如果你不得不弯腰驼背，甚至无法屏住呼吸，而这需要产生压力，那么你就没有真正理解创造这种稳定性所需的腹部控制。

So step number one is that's the goal.

所以第一步就是目标。

Now, with the blood pressure thing, we have to be careful because a standard blood pressure, ideally, if we sat around right now, is probably something like 120 over 80.

现在，对于血压问题，我们必须小心，因为理想情况下，如果我们现在坐在那里，标准血压可能是 120 比 80 左右。

Systolic versus diastolic.

收缩压与舒张压。

That's a normal number.

这是一个正常的数字。

High blood pressure is something over that.

高血压还不止于此。

Well, with an acute bout of exercise, you can see that number reach as high as like 450 over 350, which effectively means you have total blood occlusion.

好吧，通过剧烈运动，您可以看到该数字高达 450 比 350，这实际上意味着您已经完全血液闭塞。

Your blood pressure's so high blood is not moving anywhere.

你的血压这么高，血液哪儿也动不了。

And so in the middle of a very heavy set, especially complex movements, especially when they're loaded on your body, this could be an overhead press or squat variations, anything like that.

因此，在一组非常重的动作中，特别是复杂的动作，尤其是当它们对你的身体造成负荷时，这可能是过头推举或深蹲变化，诸如此类。

Blood pressure's going to be a problem, and the reason why that matters is that's what's going to make you pass out.

血压会成为一个问题，而它之所以重要是因为它会让你昏倒。

It's not the fact that you ran out of oxygen in three seconds.

这并不是说你在三秒钟内就耗尽了氧气。

It's the fact the blood pressure got so high you blacked out.

事实上，血压太高了，你昏过去了。

And so we're going to have to play this game of releasing a little bit of the pressure so we can actually get blood to move a little bit, making sure that we don't lose spinal stability, so we can finish our workout.

因此，我们必须玩这个释放一点压力的游戏，这样我们才能真正让血液流动一点，确保我们不会失去脊柱稳定性，这样我们就可以完成锻炼。

That's really the question you asked.

这确实是你问的问题。

How do I play this game of, oh, I have several hundred pounds on my back or my chest and I don't want to exhale so that I don't lose spinal stability, but at the same time, I don't want to pass out.

我该如何玩这个游戏，哦，我的背部或胸部有数百磅重，我不想呼气，这样我就不会失去脊柱稳定性，但同时，我不想昏倒。

Which is a problem.

这是一个问题。

So kind of a couple of rules of thumb.

这是一些经验法则。

If you're going to be doing something in which you can complete the entire exercise without a breath, and it is of a maximal or close to load, that's probably your best strategy.

如果您要做的事情不需要呼吸就能完成整个练习，并且是最大或接近负荷，那么这可能是您的最佳策略。

So in that particular case, you'll see a lot of breathing techniques, where you're going to take a very large inhale.

因此，在这种特殊情况下，您会看到很多呼吸技巧，其中您将进行大量吸气。

Ideally, this is done through the abdomen, not the shoulders.

理想情况下，这是通过腹部而不是肩膀完成的。

So we shouldn't have seen clavicles rising during this thing.

所以我们不应该在这件事中看到锁骨上升。

You'll see a common mistake of the bars on their back, and you see people do this big inhale thing, and all they do is elevate their clavicles.

你会看到他们背上的杠铃的一个常见错误，你会看到人们做这个大吸气的动作，他们所做的就是抬高锁骨。

That's not necessarily going to increase pressure through the abdomen, which is what you're looking for.

这不一定会增加腹部的压力，而这正是您所需要的。

So you want to be thinking about belly moving out in all four areas.

所以你要考虑把腹部的四个部位都移出去。

In front of you, to your left and right, and to your back.

在您的前面、左侧、右侧以及您的后面。

That's that quadrant sort of idea of stabilizing your spine.

这就是稳定脊柱的象限理念。

You can do that independent of your clavicles moving.

您可以独立于锁骨移动来完成此操作。

Your shoulders don't need to rise for that.

你的肩膀不需要为此抬起。

You don't really need the oxygen for metabolic purposes.

您实际上并不需要氧气来进行新陈代谢。

You're just using the air for a brace.

你只是用空气作为支架。

That's really all you're after.

这确实是你所追求的。

Andrew Huberman:

安德鲁·休伯曼：

So you're trying to visualize your torso as more or less a cylinder.

所以你试图将你的躯干想象成或多或少的一个圆柱体。

Dr. Andy Galpin:

安迪·加尔平博士：

Yep.

是的。

Andrew Huberman:

安德鲁·休伯曼：

And you're trying to fill it with air.

你正试图用空气填充它。

The logic being that if I were to push down onto, say, a full, unopened can of soda-

逻辑是，如果我按下一罐未开封的完整汽水——

Dr. Andy Galpin:

安迪·加尔平博士：

Yep

是的

Andrew Huberman:

安德鲁·休伯曼：

...

...

water, for all you sugar phobes out there.

水，适合所有对糖有恐惧症的人。

Dr. Andy Galpin:

安迪·加尔平博士：

Soda water.

苏打水。

Andrew Huberman:

安德鲁·休伯曼：

And then push as hard as I could, it's going to be hard for me to crush that can.

然后尽我所能地推动，我很难压碎那个罐头。

But if the can were empty or if it were a little bit kinked in the middle-

但如果罐子是空的或者中间有点扭结——

Dr. Andy Galpin:

安迪·加尔平博士：

Correct

正确

Andrew Huberman:

安德鲁·休伯曼：

...

...

then I could likely crush that can.

那么我很可能会压碎那个罐子。

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah.

是的。

What you're really doing is you have your spinal erectors in the back, and then a whole series of abdominal exercises.

你真正要做的是背部的竖脊肌，然后进行一系列的腹部练习。

And you actually have some neural control, systematic control of contracting those.

你实际上有一些神经控制，系统地控制收缩这些。

But you don't have muscles on the inside that you can do.

但你的内部没有肌肉可以做。

So you're basically bringing in air and saying, "I'll use air to push from the inside out, and I'll use muscles to push from the outside in to create this brace.

所以你基本上是引入空气并说：“我将使用空气从内向外推动，我将使用肌肉从外向内推动以创建这个支架。

And I don't want over-compression with the muscles." If you see people that have just enormous spinal erectors, sometimes that's an indicator of actually a poor breathing or bracing strategy because they're using spinal erectors to create all their compression and not actually using the inside enough.

而且我不希望肌肉过度受压。”如果你看到人们只有巨大的竖脊肌，有时这实际上表明呼吸或支撑策略不佳，因为他们使用竖脊肌来产生所有压力，而实际上没有充分利用内部。

That's not always the case, but sort of like a thing to think about.

情况并非总是如此，但有点像需要考虑的事情。

So over-compression through the spinal erectors is not necessarily ideal.

因此，通过竖脊肌过度压缩并不一定是理想的。

The best scenario is a little bit of a brace of both.

最好的情况是两者兼而有之。

So we use some air to push this side, we use some musculature to press that way, and then that spine is just nicely held in position.

所以我们用一些空气来推动这一侧，我们用一些肌肉组织来按压那一侧，然后脊柱就很好地保持在适当的位置。

Again, not in a position where I've locked down my diaphragm and I can't get any air out.

再说一遍，不是处于锁定隔膜而无法排出任何空气的位置。

I should be able to get that brace pattern, and then be able to speak.

我应该能够得到那个大括号模式，然后能够说话。

In fact, like I'm doing it right now, and if you're really paying attention to my voice, you can hear a little bit of a subtle difference, but I should be able to do this for quite a long time.

事实上，就像我现在正在做的那样，如果你真的注意我的声音，你可以听到一点细微的差别，但我应该能够做相当长的时间。

I could take a maximal rep right here in this position, whether I'm overhead pressing, doing some sort of row, like anything, and feel very braced in the entire quadrant.

我可以在这个位置上做最大的次数，无论我是过顶推举，做某种划船，就像任何事情，并且感觉整个象限都非常支撑。

Andrew Huberman:

安德鲁·休伯曼：

This is very helpful.

这非常有帮助。

I'm going to work on it, but can we say that an effective way to start off in terms of breathing during repetitions would be to take a gulp of air during the lowering phase, the eccentric phase, and then to exhale during the-

我会努力解决这个问题，但是我们可以说，在重复过程中开始呼吸的有效方法是在下降阶段、离心阶段吸一口空气，然后在-

Dr. Andy Galpin:

安迪·加尔平博士：

Yep

是的

Andrew Huberman:

安德鲁·休伯曼：

...

...

concentric exertion phase?

同心用力阶段？

I ask that because that's what I've been doing for a while, and it makes me feel safe.

我这么问是因为我已经这么做了一段时间了，这让我感到安全。

I don't know if I am, and it allows me to exhale as I exert the hardest portion of the exercise.

我不知道我是否是这样，它可以让我在锻炼中最困难的部分时呼气。

Dr. Andy Galpin:

安迪·加尔平博士：

Yep

是的

Andrew Huberman:

安德鲁·休伯曼：

And perhaps I also borrowed that from martial arts, where one tends most often is trained to exhale on the strike.

也许我也从武术中借用了这一点，在武术中，人们最常接受的训练是在攻击时呼气。

Dr. Andy Galpin:

安迪·加尔平博士：

Yep.

是的。

If you're going to be doing, again, the number of repetitions can be completed without a breath, a lot of the times you're better off saving that exhalation until you complete.

如果你打算再次这样做，重复次数可以在不呼吸的情况下完成，很多时候你最好保留呼气直到完成。

Andrew Huberman:

安德鲁·休伯曼：

Well, but-

好吧，但是——

Dr. Andy Galpin:

安迪·加尔平博士：

But you don't have to

但你不必

Andrew Huberman:

安德鲁·休伯曼：

...

...

for a reasonably heavy set of hack squats or even leg extensions, and given that I already can't-

进行一组相当大重量的哈克深蹲甚至腿部伸展运动，而且考虑到我已经不能-

Dr. Andy Galpin:

安迪·加尔平博士：

Leg extens-

腿部伸展-

Andrew Huberman:

安德鲁·休伯曼：

...

...

leg extension my body weight as we established.

腿部伸展我的体重，正如我们所建立的。

Dr. Andy Galpin:

安迪·加尔平博士：

Maybe this is why.

也许这就是原因。

Andrew Huberman:

安德鲁·休伯曼：

Yeah, maybe this is why.

是的，也许这就是原因。

The idea of holding my breath for an entire compound set-

为整个复合组屏住呼吸的想法-

Dr. Andy Galpin:

安迪·加尔平博士：

So again, I'm clarifying

所以我再次澄清

Andrew Huberman:

安德鲁·休伯曼：

...

...

brings to mind like where is my insurance card?

让人想起我的保险卡在哪里？

Who's going to drive me to the hospital?

谁开车送我去医院？

This kind of thing.

这种事。

In all seriousness, what if I want to breathe during the set?

说实话，如果我想在训练过程中呼吸怎么办？

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah.

是的。

So I'll clarify.

所以我会澄清一下。

I'm generally meaning if you're doing like a one-rep max or something like that.

我通常的意思是，如果你正在做最多一次或类似的事情。

Andrew Huberman:

安德鲁·休伯曼：

Okay.

好的。

Dr. Andy Galpin:

安迪·加尔平博士：

So it's-

所以这是——

Andrew Huberman:

安德鲁·休伯曼：

Well, then certainly I could hold my breath for a one-repetition maximum.

好吧，那么我当然可以屏住呼吸，争取最多重复一次。

Dr. Andy Galpin:

安迪·加尔平博士：

Right.

对。

That maybe like a double or something like that, depending on what you're doing, like maybe a triple.

这可能是双倍或类似的东西，取决于你在做什么，比如可能是三倍。

A bench press you can probably do three and get away with it.

卧推你可能可以做三次，然后就可以了。

A squat, it gets harder.

深蹲，就更难了。

Deadlift.

硬拉。

So it kind of depends on the exercise.

所以这取决于锻炼。

You want to take that breath, though, prior to the eccentric portion, not during.

不过，你想在古怪的部分之前吸一口气，而不是在中间。

So you breathe-

所以你呼吸——

Andrew Huberman:

安德鲁·休伯曼：

Yep, then lower

是的，然后降低

Dr. Andy Galpin:

安迪·加尔平博士：

...

...

breathe in, lock, we're set, and now start our movement pattern, wherever it's going to be.

吸气，锁定，我们准备好了，现在开始我们的运动模式，无论它要去哪里。

Exhaling on the concentric portion during it is fine.

期间在同心部分呼气就可以了。

It's no problem, especially if you're not extremely heavy.

这没问题，特别是如果你不是很重的话。

You're absolutely fine.

你绝对没问题。

Andrew Huberman:

安德鲁·休伯曼：

And what are your thoughts on grunting and screaming?

你对咕哝和尖叫有何看法？

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah, fine.

是的，很好。

I don't care.

我不在乎。

Andrew Huberman:

安德鲁·休伯曼：

Okay.

好的。

I don't tend to do that.

我不倾向于这样做。

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah.

是的。

Andrew Huberman:

安德鲁·休伯曼：

I'm occasionally known to squeal or whimper.

我偶尔会尖叫或呜咽。

But I do it very-

但我做的非常-

Dr. Andy Galpin:

安迪·加尔平博士：

That matches your personality

符合你的个性

Andrew Huberman:

安德鲁·休伯曼：

...

...

but I do it very quietly.

但我做的非常安静。

Dr. Andy Galpin:

安迪·加尔平博士：

I think of you and I think squeal, whimper.

我想起你，想起尖叫、呜咽。

Absolutely.

绝对地。

Andrew Huberman:

安德鲁·休伯曼：

Thanks.

谢谢。

Dr. Andy Galpin:

安迪·加尔平博士：

If you're going to be doing multiple repetitions, what we actually do for the NFL Combine is we teach them a very specific exhale strategy.

如果您要进行多次重复，我们实际上为 NFL 联合训练队所做的是教他们一种非常具体的呼气策略。

So there's one test that they do, which is they bench press 225 pounds for as many reps as possible.

所以他们做了一项测试，那就是尽可能多地卧推 225 磅。

A lot of these people will get 25 to 40 repetitions, so we have a very specific breathing pattern.

其中很多人会重复 25 到 40 次，因此我们有一个非常特定的呼吸模式。

It would be something like if we think that they're going to do around 25 reps, say that's like our goal, we might say, "Okay, do the first 10 without a breath and then exhale.

如果我们认为他们要做大约 25 次，说这就像我们的目标，我们可能会说，“好吧，做前 10 次时不呼吸，然后呼气。

Reset, and then do five, breath, and then you might do five breath, three breath, two breath, and then one breath per rep until we can't get any more." So we'll have very specific strategies for them.

重置，然后做五次呼吸，然后你可能会做五次呼吸、三次呼吸、两次呼吸，然后每次呼吸一次，直到我们无法再呼吸为止。”所以我们将为他们制定非常具体的策略。

So what I would say is think about how many you're going to complete, and then breathe according to that.

所以我想说的是，想想你要完成多少，然后据此呼吸。

And it tends to increase in frequency as the number gets closer to failure because you're going to want that air a little bit.

当数字接近失败时，它的频率往往会增加，因为你会需要一点空气。

But you just want to make sure that when you're breathing back in, you're in a safe spot.

但您只想确保当您重新呼吸时，您处于安全的位置。

So you don't want to be catching that like re-breath when the weight's on you.

所以当重担压在你身上时，你不想像重新呼吸一样捕捉到这种情况。

You want to be in a locked-out position or away from you or when you're standing.

您希望处于锁定位置或远离您或站立时。

So it tends to be like at the end of the exercise, not in the middle of it, which is going to be a recipe for problems if you take your breath then.

所以它往往是在练习结束时，而不是在中间，如果你在那时屏住呼吸，这将成为问题的根源。

Andrew Huberman:

安德鲁·休伯曼：

One of the reasons I'm so happy to have you here having this discussion is we can really get into the weeds, but also hit a number of questions that I hear a lot.

我很高兴你们在这里进行讨论的原因之一是我们可以真正深入讨论，但也解决了我经常听到的一些问题。

Dr. Andy Galpin:

安迪·加尔平博士：

Yep.

是的。

Andrew Huberman:

安德鲁·休伯曼：

How does one contend with the first attempt at a lift not working out?

第一次尝试电梯失败时该如何应对？

Is it too heavy?

是不是太重了？

Something goes wrong.

出了问题。

Hopefully not injury-promoting wrong, but something goes wrong.

希望不是造成伤害的错误，但有些地方出了问题。

Do you count that?

你算这个吗？

Do you reset the workout?

你重置锻炼吗？

And then the counterpart to that question is what do you do if it's too easy?

然后这个问题的对应问题是，如果太简单了，你会怎么做？

It went wrong because you didn't put enough weight on the bar.

之所以出错是因为你没有在杠铃上施加足够的重量。

Dr. Andy Galpin:

安迪·加尔平博士：

Yep.

是的。

Andrew Huberman:

安德鲁·休伯曼：

Didn't pick up a heavy enough set of dumbbells.

没有拿起足够重的哑铃。

Do you abandon the set and replace it with another?

您是否会放弃该套件并用另一套替换它？

And I guess this is really a question of how much margin for error is there in volume-

我想这实际上是一个关于数量上有多少误差范围的问题——

Dr. Andy Galpin:

安迪·加尔平博士：

Yep

是的

Andrew Huberman:

安德鲁·休伯曼：

...

...

when doing this three by five program?

什么时候做这个三乘五的程序？

Dr. Andy Galpin:

安迪·加尔平博士：

Sure.

当然。

Two things that I'd like to start with.

我想从两件事开始。

Number one is I talked about linear periodization and undulating periodization.

第一是我谈到了线性周期和波动周期。

There's actually a new model, new-ish model called autoregulation, which basically says you're going to go in today and depending on any number of biomarkers, performance markers, or your performance, you will adjust your training based on how you're feeling that day.

实际上有一个新的模型，称为自动调节的新模型，它基本上是说你今天要进入，并且根据生物标记物、表现标记物或你的表现的数量，你将根据当天的感觉调整你的训练。

And so 70% is maybe, for example, not necessarily 70% of your one-repetition max highest ever.

例如，70% 可能不一定是您最高的单次重复次数的 70%。

It's 70% of what you can actually do that day.

这是你当天实际可以做的事情的 70%。

And so it actually allows you to autoregulate your training based on actually what's happening, and so you don't have to have as much long-term planning in your program design because it'll sort of figure itself out as you're going.

因此，它实际上允许您根据实际发生的情况自动调节您的训练，因此您不必在程序设计中进行太多的长期规划，因为它会在您进行时自行解决。

And you can use velocity to determine this autoregulation.

您可以使用速度来确定这种自动调节。

You can use actually just like taking it up to close to a max for the day and then basing all your percentages on that daily max, or a lot of different ways.

实际上，您可以使用它，就像将其接近当天的最大值，然后将所有百分比基于每日最大值一样，或者有很多不同的方式。

So that is actually one very effective strategy, and there's a lot of research coming out on autoregulation, and there's a lot of different ways to do it.

所以这实际上是一种非常有效的策略，并且有很多关于自动调节的研究，并且有很多不同的方法可以做到这一点。

So that's one thing to say.

所以这是一件事要说的。

Another thing to say is this: three to five, okay?

另外要说的是：三到五，好吗？

It depends on if we're going for speed, power, or strength because while all those other variables are the same for three to five, the core difference between whether that is a power workout or a strength workout is the load, right?

这取决于我们是否追求速度、力量或力量，因为虽然所有其他变量对于三到五个人来说都是相同的，但力量锻炼或力量锻炼之间的核心区别在于负荷，对吗？

So if you are at a moderate load, say 30% of your one-repetition max up to about 70%, that's going to be a power-based adaptation, assuming you're going with high intent.

因此，如果您的负荷适中，例如单次重复次数最大值的 30% 到 70% 左右，那么这将是一种基于功率的适应，前提是您的意图很高。

Andrew Huberman:

安德鲁·休伯曼：

Can you-- Sorry, I have to interrupt.

你能——抱歉，我必须打断一下。

Maybe just clarify what intent is.

也许只是澄清意图是什么。

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah.

是的。

You're attempting to move the implement or go through the movement pattern as fast as you can.

您正在尝试尽可能快地移动工具或完成移动模式。

Andrew Huberman:

安德鲁·休伯曼：

Great.

太棒了。

Thank you.

谢谢。

Dr. Andy Galpin:

安迪·加尔平博士：

If you're trying to go for strength and you're below 70%, you're not really going to be improving strength because the total mass is not heavy enough.

如果你想提高力量，但你的力量低于 70%，那么你就不会真正提高力量，因为总质量不够重。

And so really when we say strength, we're assuming you're at at least generally 70% or higher.

因此，实际上，当我们说强度时，我们假设您至少总体上达到 70% 或更高。

Now if you're new to training, totally different thing, right?

现在，如果你是训练新手，那就完全不同了，对吧？

But if you're moderately trained to highly trained, you're going to be well north of 70%.

但如果你接受过中等训练到高度训练，那么你的成绩将会远远超过 70%。

So anything below that we don't really count anyways.

所以低于这个值的任何东西我们都不算数。

Those are warm-up sets basically.

这些基本上都是热身组。

All right.

好的。

So one thing to actually give you some very specific numbers here, and I don't have all of these memorized.

因此，这里实际上给您一些非常具体的数字，但我并没有记住所有这些数字。

We can perhaps provide a chart later or send out something to them.

我们也许可以稍后提供图表或向他们发送一些东西。

But there's a chart that you can look up called a Prilepin chart.

但是您可以查找一种称为 Prilepin 图表的图表。

Andrew Huberman:

安德鲁·休伯曼：

How do you spell that?

你怎么拼写这个？

Dr. Andy Galpin:

安迪·加尔平博士：

P-R-I-L-I-P-I-N.

P-R-I-L-I-P-I-N。

Andrew Huberman:

安德鲁·休伯曼：

Prilipin.

普里利平。

Dr. Andy Galpin:

安迪·加尔平博士：

Prilipin.

普里利平。

And there's actually been a few studies on it.

实际上已经有一些关于它的研究。

It's been old.

已经旧了。

It's been around for a very long time.

它已经存在很长时间了。

It's sort of in the coaching realm.

这有点像教练领域。

And then a handful of studies out of New Zealand came out verifying and validating a lot of it.

然后新西兰的一些研究出来验证和验证了其中的很多内容。

But what it effectively does is if strength is the goal, and this comes from the power lifting, weightlifting sort of communities or optimizing for strength, then how much time do I need to spend at each intensity range?

但它有效的作用是，如果力量是目标，而这来自举重、举重之类的社区或优化力量，那么我需要在每个强度范围花费多少时间？

So 70%, 80%, 90%, et cetera.

所以70%、80%、90%等等。

Because specificity is going to say this, if you want to get better, neuromuscular guy, at shooting a basketball, the most important thing you could ever do is shoot a basketball under the exact circumstances that you're going to do it, right?

因为具体来说，如果你想在投篮方面变得更好，神经肌肉发达的人，你能做的最重要的事情就是在你要做的确切情况下投篮，对吗？

Specificity always wins.

特异性总是获胜。

If you want to get better at strength, the most important thing you need to do is that exact movement at that load.

如果你想提高力量，你需要做的最重要的事情就是在该负荷下进行精确的运动。

And in this case, if you wanted to get better at bench press, lifting at 100% of your max on a bench press is the most specific thing you could ever do.

在这种情况下，如果您想在卧推方面做得更好，那么在卧推上以 100% 的最大力量举重是您可以做的最具体的事情。

The more you can do that, the faster you will increase your bench press max.

你做得越多，你就能越快地增加你的卧推最大值。

However, that's very hard to do without getting hurt.

然而，在不受伤的情况下很难做到这一点。

It's also not addressing what I call your defender.

这也不是针对我所说的你的防守者。

So if the reason you can't bench press higher than whatever you're benching now, it may not be your pure strength.

因此，如果你不能卧推比你现在卧推更高的位置，那可能不是你纯粹的力量问题。

It may be any number of things like you don't have enough muscle or technique or these things.

可能有很多原因，比如你没有足够的肌肉或技术或这些东西。

Okay, great.

好的，太好了。

So specificity over here.

所以这里有特殊性。

Variation on the other side.

另一边的变化。

And so we're playing this game we've talked about of how do I make sure that I can have enough specificity in my training without leading to overuse injury?

所以我们正在玩这个游戏，我们已经讨论过如何确保我的训练有足够的针对性，而不会导致过度使用伤害？

Or how do I reduce my chance of injury while getting enough specificity?

或者如何在获得足够特异性的同时减少受伤的机会？

And so we have a classic paradigm over here.

所以我们这里有一个经典的范例。

One actually training protocol you can look up is called the Bulgarian method.

您可以查找的一种实际训练方案称为保加利亚方法。

And the Bulgarians were amazing at the sport of Olympic weightlifting.

保加利亚人在奥运会举重运动中表现出色。

In fact, the patriarch of this entire thing recently passed away, Ivan Abadjiev.

事实上，这一切的始作俑者伊万·阿巴吉耶夫最近去世了。

Niamh Souleimanoglou, Pocket Hercules, one of the greatest weightlifters of all time, came out of the system.

Niamh Souleimanoglou，袖珍大力神，有史以来最伟大的举重运动员之一，从系统中脱颖而出。

And they do a lot of things.

他们做了很多事情。

But one example in the Bulgarian system is you're going to do a one-repetition maximum snatch, you're going to take a little bit of a break, you'll do a one-repetition maximum clean and jerk, take a little bit of a break, do a one-repetition maximum front squat, take a little bit of a break, and you're going to repeat that two to three times a day, every day.

但保加利亚系统中的一个例子是，你要做一次最大程度的抓举，你要休息一下，你要做一次最大程度的挺举，休息一点，做一次最大程度的前蹲，休息一点，然后你每天都要重复两到三次，每天。

That's specificity, right?

这就是特异性，对吗？

Those people get extraordinarily strong.

那些人变得异常强大。

Now, they don't do that all year round, they don't do that with all their lifters, but this is when we're trying to peak for a major competition like the Olympics.

现在，他们不会全年都这样做，他们不会让所有举重运动员都这样做，但这是我们试图在像奥运会这样的重大比赛中达到顶峰的时候。

We are going so far into specificity.

到目前为止，我们已经深入到了具体性方面。

And that was very counter to the Russian system at the time, which is much more of our classic periodization sort of approach.

这与当时的俄罗斯系统非常相反，这更像是我们经典的分期方法。

Okay, specificity is tremendous, but in doing that, the Bulgarians just brutalize a lot of athletes, right?

好吧，具体性是巨大的，但在这样做时，保加利亚人只是残酷地对待了很多运动员，对吧？

Because it's very difficult to handle something like that, and you can't really do that that long without getting wrecked.

因为处理这样​​的事情非常困难，而且你不可能真正做到那么长时间而不被破坏。

Andrew Huberman:

安德鲁·休伯曼：

And there, the goal is to win medals.

在那里，目标是赢得奖牌。

Dr. Andy Galpin:

安迪·加尔平博士：

The goal is to-- It's a totally different thing than longevity out of here, right?

我们的目标是——这与离开这里的长寿完全不同，对吧？

Like we're trying to push the boundaries of-

就像我们试图突破界限-

Andrew Huberman:

安德鲁·休伯曼：

Or aesthetic changes.

或者审美的改变。

Unless someone has a naturally balanced physique.

除非某人的体质天生平衡。

Dr. Andy Galpin:

安迪·加尔平博士：

Totally.

完全可以。

Andrew Huberman:

安德鲁·休伯曼：

In general, if people do one sort of movement, I find that they tend to resemble the equipment that they did that movement with over time.

一般来说，如果人们进行某种运动，我发现随着时间的推移，他们往往会类似于进行该运动所使用的设备。

Dr. Andy Galpin:

安迪·加尔平博士：

Right.

对。

Andrew Huberman:

安德鲁·休伯曼：

That was a joke against kettlebells.

这是针对壶铃的一个笑话。

Dr. Andy Galpin:

安迪·加尔平博士：

Of course.

当然。

I got it.

我得到了它。

So we know specificity is technically optimal, but it's not realistic, not for that kind of an extreme situation.

所以我们知道特异性在技术上是最佳的，但它不现实，不适用于那种极端情况。

So how do we balance these things?

那么我们如何平衡这些事情呢？

Well, it turns out this Prilepin chart gives you guidelines for how much time, and by time, I mean how many repetitions, to stand in each of these rep ranges so that you get kind of the best of this world.

好吧，事实证明，这张 Prilepin 图表为您提供了在每个重复范围内站立多少时间的指导，我所说的时间是指多少次重复，以便您获得世界上最好的成绩。

You're going to find the same thing, by the way, when we get into endurance training.

顺便说一下，当我们进行耐力训练时，你会发现同样的事情。

There's only so much training you can do at 95% of your heart rate before it starts to become quite detrimental.

在心率达到 95% 时，您只能进行这么多训练，否则就会变得相当有害。

You need to actually spend a lot of time at those lower intensities.

实际上，您需要在较低强度下花费大量时间。

So the Prilepin chart walks you through how many sets, and it gives you a range.

因此，Prilepin 图表会引导您完成多少组，并给出一个范围。

I think that the bottom of it is like, how much time do you spend at like 60% to 70% of your one-rep max?

我认为最根本的问题是，你在一次最多重复次数的 60% 到 70% 上花费了多少时间？

And it says, minimum of this set to maximum of this set, but the ideal number of reps per set per week is like 18.

它说，该组的最小次数到该组的最大次数，但每周每组的理想重复次数约为 18 次。

And then it walks you through.

然后它会引导您完成。

And so there's four criteria on it.

所以有四个标准。

I think it's 55% to 65%.

我认为是55%到65%。

Again, how many reps there?

再说一遍，有多少次？

It's like three to six reps per set.

每组大概重复三到六次。

18 to 30 reps total.

总共 18 到 30 次。

And I think the ideal rep range is like 24.

我认为理想的次数范围是 24 次。

Something like that.

类似的事情。

So again, it takes you 55 to 65, 70 to 80, 80 to 90, and the 90-plus percent.

同样，它需要 55 到 65、70 到 80、80 到 90 以及 90% 以上。

And what you'll see is the 90-plus percent number is more like one to two reps per set for a total of about seven total repetitions.

您将看到，90% 以上的数字更像是每组重复 1 到 2 次，总共重复次数约为 7 次。

If you start cruising past that, other bad things start to creep up in there.

如果你开始越过这个界限，其他不好的事情就会开始出现。

So that's a really effective chart.

所以这是一个非常有效的图表。

What it really highlights, though, is even somebody who's trying to maximize strength, you're going to spend something like 35 or so percent of your training time between this 55% to 65% range.

然而，它真正强调的是，即使有人试图最大化力量，你也会花费大约 35% 左右的训练时间，介于 55% 到 65% 之间。

So you're asking earlier, like, "Well, do I even count that one?" The answer is yeah.

所以你之前会问，“好吧，我算那个吗？”答案是肯定的。

In that range.

在那个范围内。

If it's below 55%, 60%, you probably don't count it.

如果低于55%、60%，你可能就不会计算在内。

Now, again, some coaches don't count unless it's above 70%.

现在，再说一遍，有些教练除非超过 70%，否则不会算数。

Fine.

美好的。

It's not a major distinction.

这不是一个主要区别。

But you're going to spend the bulk of your time accumulating some technique, basically, and skill and tissue tolerance.

但你将花费大部分时间来积累一些技术，基本上，以及技能和组织耐受性。

Very important.

非常重要。

The next step up is like 28%, I think is sort of the cutoff of how much time you spend between 70% and 80% of your one-rep max.

下一步大概是 28%，我认为这就是你在一次最多重复次数的 70% 到 80% 之间花费的时间的截止点。

And then it jumps down to like 23%, and then all the way to 70%.

然后它会跳到 23% 左右，然后一直到 70%。

So you can walk yourself through that, and that gives you an extremely good guideline.

所以你可以自己完成这个过程，这给了你一个非常好的指导。

And you'll notice all of these are still in the three to five range.

您会注意到所有这些仍然在三到五个范围内。

It's just really you're manipulating it by total sets or total exercises.

实际上你是通过总组数或总练习来操纵它。

So that can give you some structure to play with.

这样可以给你一些可以使用的结构。

Andrew Huberman:

安德鲁·休伯曼：

We will provide a link to the Prilepin chart-

我们将提供 Prilepin 图表的链接 -

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah

是啊

Andrew Huberman:

安德鲁·休伯曼：

...

...

in the show note captions.

在节目注释标题中。

Training to failure when the goal is strength.

当目标是力量时，训练到力竭。

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah.

是的。

Andrew Huberman:

安德鲁·休伯曼：

Should one do it?

一个人应该这样做吗？

Should one avoid it?

应该避免它吗？

Or does it depend?

还是这取决于？

Dr. Andy Galpin:

安迪·加尔平博士：

Well, yeah, it always depends.

嗯，是的，这总是取决于。

The way that I'll generally say it is because of what we just outlined in the Bril-Lippin chart, you don't have to go to failure to see strength gains, especially early or even moderate, and I'm talking maybe five-plus years in your lifting career.

我一般会这样说，因为我们刚刚在布里尔-利平图表中概述了这一点，你不必经历失败才能看到力量的增长，尤其是早期甚至中等程度的增长，我说的是你的举重生涯中可能有五年多的时间。

Andrew Huberman:

安德鲁·休伯曼：

Would you call beginner zero to five years of training?

你会把初学者称为零到五年的培训吗？

Dr. Andy Galpin:

安迪·加尔平博士：

Okay.

好的。

Andrew Huberman:

安德鲁·休伯曼：

Intermediate five to 20 years of training?

中级5到20年的培训？

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah.

是的。

Something like that.

类似的事情。

Andrew Huberman:

安德鲁·休伯曼：

And then advanced would be people that really put the time and energy into fine-tuning their program and-

然后先进的是那些真正投入时间和精力来微调他们的计划的人，并且——

Dr. Andy Galpin:

安迪·加尔平博士：

The vast majority of people who think they're advanced are really what we would call intermediate.

绝大多数自认为高级的人实际上是我们所说的中级。

Andrew Huberman:

安德鲁·休伯曼：

In all domains of life.

在生活的各个领域。

Dr. Andy Galpin:

安迪·加尔平博士：

Fair.

公平。

Even as a scientist.

即使作为一名科学家。

Andrew Huberman:

安德鲁·休伯曼：

Certainly.

当然。

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah.

是的。

It's quite rare to reach that number of advanced.

能够达到这个高级的数量，已经是非常罕见了。

So, I actually don't have any problem going to failure quite often.

所以，我实际上不存在经常失败的问题。

I'm also fine with people who don't want to go all the way there.

我对那些不想一路走下去的人也很好。

You can get most of what you need getting what we call technical failure.

当我们遇到所谓的技术故障时，您可以获得大部分所需的东西。

So this is like, okay, that was really challenging.

所以这就像，好吧，这真的很有挑战性。

Boy, you started to have some breakdowns of technique.

男孩，你的技术开始出现一些故障。

We're going to call that good.

我们称之为好。

The only exception here I want to point out is people who are either novice or beginners, they really have no concept of what 100% means, and so I think it's actually very fruitful to take them to 100%, just to give them a guideline of where it's at.

我想指出的唯一例外是那些新手或初学者，他们真的不知道 100% 意味着什么，所以我认为让他们达到 100% 实际上是非常富有成效的，只是给他们一个指导方针。

Now, of course, do this on exercises that they are comfortable with or close, and maybe this is on a machine, maybe this is single joint movements or whatever it takes for them to have confidence, but I don't think you should be scared of these.

当然，现在，在他们熟悉或接近的练习中进行此操作，也许这是在机器上，也许这是单关节运动或任何让他们有信心的东西，但我认为你不应该害怕这些。

They're not really that much more dangerous than anything else.

它们实际上并不比其他任何东西更危险。

I mean, think about it.

我的意思是，想一想。

If you're going to do a front squat or any exercise, and your one-rep max is 200 pounds, is it really that much more dangerous to do one try at 205 pounds than it is to do five tries at 190 pounds?

如果您要进行前深蹲或任何练习，并且您的一次最大重量为 200 磅，那么尝试 1 次 205 磅的重量真的比尝试 5 次 190 磅的重量危险得多吗？

Like, is it really that much more?

比如说，真的有那么多吗？

No, it's not.

不，不是。

So you can do like we talked about in the first episode, you can do a repetition max estimate where you get to like 85 to 95% of where you think you are, and then instead of adding load, you just do as many reps as you can.

所以你可以像我们在第一集中讨论的那样，你可以做一个重复最大估计，你可以达到你认为的 85% 到 95%，然后你不用增加负荷，而是尽可能多地重复。

Google that number, and it'll tell you the conversion estimate of what your one-rep max is.

谷歌一下这个数字，它会告诉你一次最高转化次数的估计值。

That's fine.

没关系。

But also, I have absolutely no issue, in fact, I generally encourage it, to take people up to that level.

而且，我绝对没有问题，事实上，我通常鼓励将人们提升到那个水平。

Certainly not day one or anywhere close to that, but at some point, let's see what you actually got.

当然不是第一天或接近这一天，但在某个时候，让我们看看您实际得到了什么。

I'm just going to cut it off early.

我只是想早点把它砍掉。

What I'm going to consider to be one-rep max, anything more than a minor technical breakdown is for that group, we're going to stop and call that good.

我将考虑最多只进行一次，对于该组来说，除了轻微的技术故障之外，我们将停下来并称其为良好。

Andrew Huberman:

安德鲁·休伯曼：

And ideally with a spotter, especially bench pressing.

最好有一名观察员，尤其是卧推。

Don't bench press alone in your basement kind of thing.

不要独自在地下室做卧推之类的事情。

A few people die each year from bench pressing-

每年都有一些人死于卧推——

Dr. Andy Galpin:

安迪·加尔平博士：

Of course

当然

Andrew Huberman:

安德鲁·休伯曼：

...

...

alone in their basement.

独自一人在他们的地下室里。

Dr. Andy Galpin:

安迪·加尔平博士：

Yep.

是的。

Andrew Huberman:

安德鲁·休伯曼：

Or use dumbbells if you're going to do that.

或者如果你打算这样做的话，可以使用哑铃。

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah.

是的。

Andrew Huberman:

安德鲁·休伯曼：

It's a lot harder to die using dumbbells.

使用哑铃来死要困难得多。

Dr. Andy Galpin:

安迪·加尔平博士：

Yep.

是的。

Andrew Huberman:

安德鲁·休伯曼：

I suppose you could drop them on your head or something, but not get stuck under them.

我想你可以把它们放在头上或其他什么东西上，但不要卡在它们下面。

Exercise selection and frequency of exercise implementation across the week.

每周的运动选择和运动实施频率。

So I can imagine with this three by five routine done three to five times per week, you could imagine changing up the exercises every workout.

因此，我可以想象，如果每周进行三到五次这样的三到五例程，您可以想象每次锻炼时都会改变练习。

Dr. Andy Galpin:

安迪·加尔平博士：

Mm-hmm.

嗯嗯。

Andrew Huberman:

安德鲁·休伯曼：

Although considering that most of these three by five routines are going to be done with compound movements-

虽然考虑到这三五套路大部分都是复合动作——

Dr. Andy Galpin:

安迪·加尔平博士：

Generally

一般来说

Andrew Huberman:

安德鲁·休伯曼：

...

...

sooner or later, one runs out of movements if the goal is to hit all the major muscle groups.

如果目标是锻炼所有主要肌肉群，迟早会耗尽动作。

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah.

是的。

Andrew Huberman:

安德鲁·休伯曼：

However, let me give an example and ask if it's okay to, for instance, do the three by five routine where one of the exercises for back is, say, a bent-over row.

然而，让我举个例子，问是否可以，例如，进行三乘五的例程，其中一项背部练习是弯腰划船。

You do that on Monday, Wednesday and Friday.

你可以在周一、周三和周五这样做。

Dr. Andy Galpin:

安迪·加尔平博士：

Okay.

好的。

Andrew Huberman:

安德鲁·休伯曼：

I can imagine one could do that and still recover and improve over time.

我可以想象一个人可以做到这一点，并且随着时间的推移仍然可以恢复和提高。

But five days a week?

但一周五天？

Bent-over rows, five days a week?

每周五天弯腰划船？

Is that okay?

可以吗？

I mean, can one still progress?

我的意思是，一个人还能进步吗？

And there I could imagine it's a strong answer of depends, because some people recover more slowly than others.

我可以想象这是一个取决于情况的强有力的答案，因为有些人恢复得比其他人慢。

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah.

是的。

Andrew Huberman:

安德鲁·休伯曼：

I'm very comfortable hitting muscle groups once directly per week and once indirectly.

我很舒服，每周一次直接锻炼肌肉群，一次间接锻炼肌肉群。

That's worked for me far better than two or three times per week.

这对我来说比每周两到三次更有效。

I get looks of sympathy when I say this, but it's just how my physiology works.

当我说这句话时，我得到了同情的目光，但这就是我的生理机能的运作方式。

Dr. Andy Galpin:

安迪·加尔平博士：

Kind of.

有点。

Andrew Huberman:

安德鲁·休伯曼：

Yeah.

是的。

Well, and maybe I'm not optimizing a number of different features.

好吧，也许我没有优化许多不同的功能。

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah.

是的。

Andrew Huberman:

安德鲁·休伯曼：

The point being that some people really do seem to be able to train a muscle every day and still make progress.

关键是有些人似乎确实能够每天训练肌肉并且仍然取得进步。

Other people seem to have trouble when they train a muscle every day.

其他人在每天训练肌肉时似乎遇到了麻烦。

So how does one establish exercise selection-

那么如何建立运动选择——

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah

是啊

Andrew Huberman:

安德鲁·休伯曼：

...

...

when the goal is to make progress?

什么时候目标是取得进步？

And this brings up something very important, and we're going to have a whole episode about this, but local versus systemic recovery.

这带来了一些非常重要的事情，我们将有一整集关于这个问题，但局部复苏与系统复苏。

Dr. Andy Galpin:

安迪·加尔平博士：

Yep.

是的。

Andrew Huberman:

安德鲁·休伯曼：

Is the whole nervous system becoming fatigued, and is the muscle group and the related musculoskeletal systems becoming fatigued?

整个神经系统是否变得疲劳，肌肉群和相关的肌肉骨骼系统是否变得疲劳？

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah.

是的。

We're going to go back to thinking about when you make these comments about it takes you three to five days, and you've got better results there.

我们将回过头来考虑一下，当你做出这些评论时，你需要花费三到五天的时间，并且在那里你会得到更好的结果。

The assumption that you're probably running under is your training style is more reflecting that recovery time than it is your physiology.

您可能正在跑步的假设是您的训练方式更多地反映了恢复时间，而不是您的生理机能。

Andrew Huberman:

安德鲁·休伯曼：

Hmm.

嗯。

Dr. Andy Galpin:

安迪·加尔平博士：

It's not you, it's how you're training.

问题不是你，而是你的训练方式。

So if you look at, again, all the Olympic weightlifters that are competing, they're going to be squatting or some variation of squatting every day.

因此，如果你再次观察所有参加比赛的奥运会举重运动员，他们每天都会进行深蹲或深蹲的某种变体。

That's going to happen.

那将会发生。

Like, a lot of the times they're training multiple times a day.

就像，很多时候他们一天训练多次。

And they will be doing some basically barbell full squat multiple times a day, every day, six days a week.

他们每天、每周六天都会进行多次杠铃深蹲。

Something like that.

类似的事情。

They're the best in the world at getting powerful.

他们是世界上最擅长变得强大的人。

They're tremendously good at getting strong.

他们非常擅长变强。

You can do it, right?

你能做到，对吧？

It comes down to what does your volume look like, what type of movements are you doing?

这取决于你的音量是什么样的，你在做什么类型的动作？

What rep range?

什么代表范围？

What overall volume are you hitting, and how are you doing it?

您的总音量是多少？您做得如何？

If you look at athletes, they train their legs every day.

如果你观察运动员，他们每天都会训练双腿。

When they're running around, they're doing speed and agility training every single day.

当他们四处奔跑时，他们每天都会进行速度和敏捷性训练。

They don't need three days to recover.

他们不需要三天的时间就能恢复。

Can you imagine a basketball player trying to ask for three days to recover between practice?

你能想象一个篮球运动员试图在训练之间要求三天的恢复时间吗？

Andrew Huberman:

安德鲁·休伯曼：

Right.

对。

Well, to be fair, as you chuckle at me I'm doing other things on the intervening days.

好吧，公平地说，当你对我笑的时候，我在这几天里正在做其他事情。

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah.

是的。

Andrew Huberman:

安德鲁·休伯曼：

So I'll train a muscle group like legs, and then I'll give it four days before I do what I call an indirect exercise for legs, which for me would be sprinting.

因此，我会训练腿部等肌肉群，然后在进行我所谓的腿部间接锻炼之前四天进行训练，这对我来说就是冲刺。

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah.

是的。

Andrew Huberman:

安德鲁·休伯曼：

Then I get two days, and then I'm training them again.

然后我有两天的时间，然后我再次训练他们。

Dr. Andy Galpin:

安迪·加尔平博士：

But nonetheless, an athlete has to do that every day.

但尽管如此，运动员每天都必须这样做。

Andrew Huberman:

安德鲁·休伯曼：

Right.

对。

Dr. Andy Galpin:

安迪·加尔平博士：

Right?

对吗？

So the answer is you absolutely can train any of these muscles every single day.

所以答案是你绝对可以每天训练这些肌肉中的任何一个。

It really comes down to volume, right?

这真的取决于音量，对吧？

And it comes down to movement type, and how are you getting-- So in the case of weightlifters and athletes, what we tend to see happen is there's two things.

这取决于运动类型，以及你的表现如何——所以就举重运动员和运动员而言，我们倾向于看到发生的事情有两件事。

There is a long period of conditioning, and I don't mean endurance.

有很长一段时间的调理，我不是说耐力。

What I mean is tissue tolerance and conditioning.

我的意思是组织耐受和调节。

So they're not going to start off their career at that pace, right?

所以他们不会以这样的速度开始他们的职业生涯，对吗？

Their career might start off at five days a week, but maybe every other of those days is a PVC pipe only, and you're just training the movement patterns.

他们的职业生涯可能从每周五天开始，但也许每隔几天就只有一根 PVC 管，而你只是在训练运动模式。

You're working on technique, et cetera.

你正在研究技术等等。

And then eventually, maybe after six months or a year, those PVC pipe days turn into barbell-only days.

最终，也许六个月或一年后，那些 PVC 管的日子变成了只有杠铃的日子。

And so now you went from a pound to 45 pounds.

现在你的体重从 1 磅增加到 45 磅。

And eventually, as your years go on, that ratchets up.

最终，随着年龄的增长，这种情况会逐渐加剧。

So it depends on the style.

所以这取决于风格。

In general, speed and power stuff is so light, because it's non-fatiguing, it requires almost no recovery.

一般来说，速度和力量的东西很轻，因为它不会疲劳，所以几乎不需要恢复。

So if you were truly doing, it's funny because when you say, "I do legs on Mondays," you don't even realize it, but an athlete does legs every day, right?

所以如果你真的在做，那就很有趣了，因为当你说“我周一做腿”时，你甚至没有意识到，但运动员每天都做腿，对吗？

But you're saying legs, and what you're really saying is, "I do hypertrophy legs Mondays."

但你说的是腿，而你真正说的是，“我周一做肥大腿”。

Andrew Huberman:

安德鲁·休伯曼：

Pretty much.

差不多了。

I don't want to get into what I do specifically because it's less important than what other people choose to implement.

我不想讨论我具体做什么，因为它不如其他人选择实施的重要。

But the repetition range is anywhere from 4 to 12.

但重复范围为 4 到 12 次。

Dr. Andy Galpin:

安迪·加尔平博士：

Correct.

正确。

Andrew Huberman:

安德鲁·休伯曼：

So I'm covering a pretty-

所以我正在报道一个漂亮的-

Dr. Andy Galpin:

安迪·加尔平博士：

So you're smack-

所以你很糟糕-

Andrew Huberman:

安德鲁·休伯曼：

Yeah.

是的。

Dr. Andy Galpin:

安迪·加尔平博士：

You're smack dead in the peak soreness, longest recovery range.

在最大的疼痛和最长的恢复范围内，你会被打死。

Andrew Huberman:

安德鲁·休伯曼：

Volume is relatively low, intensity is very, very high.

音量相对较低，强度非常非常高。

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah.

是的。

Andrew Huberman:

安德鲁·休伯曼：

Workouts are very, very short.

训练时间非常非常短。

Dr. Andy Galpin:

安迪·加尔平博士：

So if you were to switch that, and you were to stay under four repetitions, higher quality, higher rest in between them, I would be willing to bet a large amount of money that you'd be fine the next day.

因此，如果你要改变这一点，并且你要保持在四次重复以下，更高的质量，更高的休息时间，我愿意赌一大笔钱，你第二天会没事的。

Certainly 48 hours.

当然是48小时。

And if you were to actually go way lower and keep three to five and keep it very, very light and train for speed, you would have absolutely no issue the next day.

如果你真的要降低很多，保持三到五次，保持非常非常轻，并进行速度训练，那么第二天你绝对不会有任何问题。

So it really comes down to a function of training.

所以这实际上归结为训练的功能。

You're right in that hypertrophy zone, which is something that you probably need 48 hours at minimum to recover from.

您正处于肥大区，您可能至少需要 48 小时才能恢复。

Because what you won't see are bodybuilders training the same muscle group on multiple days very often.

因为你不会看到健美运动员经常在多天内训练同一肌肉群。

At most, it would be indirect, but generally, they're not going to do that every single day for the same reason.

最多是间接的，但一般来说，他们不会因为同样的原因每天都这样做。

So you're training in that style, that's what it's going to take to recover.

所以你正在以这种方式进行训练，这就是恢复所需要的。

If you trained in a different style, then it wouldn't take that long to recover.

如果你以不同的方式训练，那么恢复不需要那么长时间。

Andrew Huberman:

安德鲁·休伯曼：

So for the person starting out, would you recommend they pick three to five exercises and stick with those so that they can get their skill and movement and positioning and breathing, all that really dialed in, and then start to experiment by varying one or two of those exercises over time?

因此，对于刚开始的人来说，您是否会建议他们选择三到五个练习并坚持下去，以便他们能够获得自己的技能、动作、姿势和呼吸，所有这些都真正发挥作用，然后开始尝试随着时间的推移改变其中一两个练习？

Dr. Andy Galpin:

安迪·加尔平博士：

That's great.

太好了。

If you look at the conjugate model, so these are the strongest powerlifters as a collective group that ever existed.

如果你看一下共轭模型，那么这些是有史以来最强大的举重运动员集体。

What they're very good at is they keep almost the exact same weekly structure, but they make a very small change in exercise variation.

他们非常擅长的是保持几乎完全相同的每周结构，但他们在运动变化上做了很小的改变。

So for example, say Wednesday is bench day.

例如，假设星期三是替补日。

They're going to always bench on Wednesdays, but maybe this week they're going to do close grip bench.

他们总是在周三进行卧推，但也许这周他们会进行紧握卧推。

And then maybe next week it's going to be maybe a special type of barbell.

然后也许下周它可能会是一种特殊类型的杠铃。

And then maybe the week after that, maybe they'll change the range of motion a little bit.

然后也许在那之后的一周，也许他们会稍微改变运动范围。

So it's actually the exact same exercise where they're making a very small variation, and that change alone allows them to do enough specificity, but also gives them enough variation to where it's not the exact same stimuli in the exact same spot over and over and over.

因此，这实际上是完全相同的练习，他们进行了非常小的变化，并且仅这种变化就可以让他们做足够的特异性，但也给他们足够的变化，以至于在完全相同的位置一遍又一遍地重复不完全相同的刺激。

And that's what allows that group, plus lots of other assistants, but it's what allows that group to train very heavy, very consistently and not have to worry about too much planning for periodization and other stuff like that.

这就是让该小组以及许多其他助理能够进行非常大强度、非常一致的训练的原因，而不必担心太多的分期计划和其他类似的事情。

They get their back off by making small variations in exercise.

他们通过做一些小的运动变化来放松自己。

I will say a major mistake folks do make is they change their exercises entirely way too often.

我想说的是，人们犯的一个重大错误是他们太频繁地改变他们的练习。

If I were to have to pick one or the other, I would say don't change anything on your exercises for six weeks.

如果我必须选择其中之一，我会说六周内不要改变任何练习。

Probably realistic, maybe even 10 to 12 weeks, and then you can make some changes.

可能是现实的，甚至可能是10到12周，然后你就可以做出一些改变。

You should not be changing every single week.

你不应该每周都改变。

You're not going to see progress.

你不会看到进步。

It's going to be very difficult to do that.

做到这一点会非常困难。

So it's going to take you three weeks, generally, to figure out the groove of the exercise, to figure out how well you can load it, what's too much to where you woke up unbelievably sore.

因此，一般来说，你需要三周的时间才能弄清楚锻炼的最佳状态，弄清楚你能承受多大的负荷，什么量太多，以至于你醒来时会感到难以置信的酸痛。

That was a train wreck.

那是一场火车失事。

How much do I load it at?

我要加载多少？

What position?

什么立场？

How long is this going to take?

这需要多长时间？

It's going to take you three or so weeks, and then you can really start pushing there.

这将需要你三周左右的时间，然后你就可以真正开始努力了。

So changing it before that or in that timeframe is you're not going to be able to progressively overload because you're just not going to know exactly where you're at on all the exercises.

因此，在此之前或在那个时间范围内改变它，你将无法逐渐超负荷，因为你只是不知道你在所有练习中的确切位置。

So it's very important to create standardization within them, and then see some progress in a movement or a muscle group, whatever you're going for, and then make some changes.

因此，在其中创建标准化非常重要，然后看到运动或肌肉群的一些进展，无论你想要什么，然后做出一些改变。

Andrew Huberman:

安德鲁·休伯曼：

So before we dive into our discussion about hypertrophy, could we just get a brief recap of the general parameters for an excellent power and strength training program?

因此，在我们深入讨论增肌之前，我们能否简单回顾一下优秀力量和力量训练计划的一般参数？

Dr. Andy Galpin:

安迪·加尔平博士：

Okay.

好的。

Let me hit you with these rapid-fire, and then you can maybe come ask questions along that.

让我用这些连珠炮攻击你，然后你也许可以来问问题。

Remember those modifiable variables, okay?

记住那些可修改的变量，好吗？

So let's go through them in order and then what they mean specifically for power versus strength.

因此，让我们按顺序浏览它们，然后了解它们对于力量与力量的具体含义。

So modifiable variable number one is called choice.

因此，第一个可修改的变量称为选择。

So which exercises do I select for strength?

那么我应该选择哪些练习来增强力量呢？