Essentials: How to Build Strength, Muscle Size & Endurance | Dr. Andy Galpin
Dr. Andy Galpin:
安迪·加尔平博士：
Welcome to Huberman Lab Essentials, where we revisit past episodes for the most potent and actionable science-based tools for mental health, physical health, and performance.
欢迎来到 Huberman Lab Essentials，在这里我们回顾过去的剧集，寻找针对心理健康、身体健康和表现的最有效、最可操作的基于科学的工具。
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。
And now for my discussion with Dr. Andy Galpin.
现在我与安迪·加尔平博士进行讨论。
Welcome, Doctor, Professor Andy Galpin.
欢迎您，安迪·加尔平教授博士。
There are only a handful, meaning about three or four people who I trust enough in the exercise physiology space that when they speak, I not only listen, but I modify my protocols, and you are among those three or four people.
在运动生理学领域，只有少数人（即大约三四个人）是我足够信任的，当他们说话时，我不仅会听，还会修改我的协议，而你就是这三四个人中的一员。
I would love to have you share with us what you think most everybody or even everybody should know about principles of strength training and principles of, let's call it hypertrophy, power, and the other sort of categories of training.
我很乐意让您与我们分享您认为大多数人甚至每个人都应该了解的力量训练原则以及我们称之为肥大、力量和其他类别训练的原则。
Andrew Huberman:
安德鲁·休伯曼：
There's about nine different adaptations you can get from exercise.
您可以通过锻炼获得大约九种不同的适应。
First one to think about is what we'll just call skill.
首先要考虑的是我们所说的技能。
So this is improving anything from, say, a golf swing to a squatting technique to running.
因此，这正在改善从高尔夫挥杆到蹲下技术再到跑步等各个方面。
And this is just simply moving mechanically how you want your body to move.
这只是简单地按照您希望身体移动的方式进行机械移动。
From there, we're going to get into speed.
从那里开始，我们将加快速度。
So this is moving as fast as possible.
所以这一切进展得尽可能快。
The next one is power.
下一个是权力。
And power is a function of speed, but it's also a function of the next one, which is strength.
力量是速度的函数，但它也是下一个函数，即力量。
So if you actually multiply strength by speed, you get power.
因此，如果你实际上将力量乘以速度，你就会获得力量。
So there's carryover, so a lot of things that you would do for the development of strength and power, they are somewhat similar, but then there's differences.
因此，存在遗留问题，因此，为了发展力量和力量，您会做很多事情，它们有些相似，但也存在差异。
Once you get past strength, then the next one kind of down the list is hypertrophy.
一旦你超越了力量，那么下一种就是肥大。
This is muscle size.
这是肌肉的大小。
Growing muscle mass is one way to think about it.
增加肌肉质量是思考这个问题的一种方式。
After hypertrophy, you get into these categories of, the next one is these are all globally endurance-based issues, and the very first one is called muscular endurance.
肥大之后，你会进入这些类别，下一个是这些都是基于全球耐力的问题，第一个是肌肉耐力。
So this is your ability to do how many pushups can you do in one minute, things like that.
所以这是你在一分钟内能做多少俯卧撑之类的能力。
Past muscular endurance, you're now into more of an energetic or even cardiovascular fatigue.
过去的肌肉耐力，你现在变得更加精力充沛，甚至心血管疲劳。
So you've left the local muscle, and you're now into the entire physiological system and its ability to produce and sustain work.
所以你已经离开了局部肌肉，现在你进入了整个生理系统及其产生和维持工作的能力。
Think about this as, I call this anaerobic power.
将此视为我称之为无氧能力。
So this is your ability to produce a lot of work for, say, 30 seconds to maybe one minute, kind of two minutes like that.
所以这是你在 30 秒到一分钟，大概两分钟之类的时间内完成大量工作的能力。
The next one down then is more closely aligned to what we'll call your VO2 max.
接下来的一项与我们所说的最大摄氧量更接近。
So this is your ability to kind of do the same thing, but more of a time domain of, say, three to 12 minutes.
所以这是你做同样事情的能力，但更多的是一个时间域，比如 3 到 12 分钟。
So this is going to be a maximum heart rate, but it's going to be well past just max heart rate.
所以这将是最大心率，但它会远远超过最大心率。
Then after that, we have what I call long-duration endurance.
之后，我们就有了我所说的长期耐力。
So this is your ability to sustain work.
所以这是你维持工作的能力。
The time domain doesn't matter in terms of how fast you're going.
时域与您的行驶速度无关。
It's how long can you sustain work.
关键是你能坚持工作多久。
This is 30-plus minutes of no break, like that.
就这样，30多分钟没有休息。
So as just a high-level overview, those are the different things you can target.
因此，作为一个高级概述，这些是您可以瞄准的不同目标。
And again, some of those cross over, and some are actually a little bit contrarian to the other ones.
再说一遍，其中有些是交叉的，有些实际上与其他有些相反。
So pushing towards one is maybe going to sacrifice something else.
因此，追求其中之一可能会牺牲其他东西。
There's a handful of things you have got to do to make all of those things work.
您必须做一些事情才能使所有这些事情发挥作用。
One of them is functionally called progressive overload.
其中之一在功能上称为渐进式超负荷。
If you want to continue to improve, you have to have some method of overload.
如果你想继续提高，你必须有一些超载的方法。
Adaptation physiologically happens as a byproduct of stress.
生理上的适应是压力的副产品。
So you have to push a system.
所以你必须推动一个系统。
So if you continue to do, say, the exact same workout over time, you better not expect much improvement.
因此，如果你随着时间的推移继续进行完全相同的锻炼，你最好不要期望有太大的改善。
You can keep maintenance, but you're not going to be adding additional stress.
您可以继续进行维护，但不会增加额外的压力。
In general, you have to have some sort of progressive overload.
一般来说，你必须有某种渐进式的超负荷。
This could come from adding more weights.
这可能来自于增加更多的权重。
This could come from adding more repetitions.
这可能来自于增加更多的重复次数。
It could come from doing it more often in the week.
这可能来自于一周内更频繁地做这件事。
It could come from adding complexity to the movement.
它可能来自于增加机芯的复杂性。
So there's a lot of different ways to progress, but you have to have some sort of movement forward.
因此，进步的方法有很多，但你必须有某种前进的动力。
So if you have this kind of routine where you've built Monday, Wednesday, and Saturday or something, and you just do that infinitely, you're not going to get very far.
因此，如果你有这样的例行公事，你已经建立了周一、周三和周六之类的时间，并且你只是无限地这样做，那么你不会走得太远。
Dr. Andy Galpin:
安迪·加尔平博士：
So what are the progressive overload principles that are most effective over time for strength and hypertrophy?
那么随着时间的推移，对于力量和肥大最有效的渐进式超负荷原则是什么？
Andrew Huberman:
安德鲁·休伯曼：
You have what we call your modifiable variables.
您拥有我们所说的可修改变量。
So this is a very short list of all the things you can modify, the different variables within your workout that can be modified that will change the outcome.
因此，这是一个非常简短的列表，其中列出了您可以修改的所有内容，以及锻炼中可以修改的不同变量，这些变量将改变结果。
A fancy way of saying, if you do this differently, then you're going to get a different result.
一种奇特的说法是，如果你以不同的方式做这件事，那么你就会得到不同的结果。
So modifiable variables.
所以可以修改变量。
The very first one of those is called choice.
其中第一个称为选择。
So this is the exercise choice that you select.
所以这就是您选择的练习选择。
So if you choose, I want to get stronger, I'm going to do a bench press.
所以如果你选择的话，我想变得更强，我会做卧推。
Well, if you do the wrong set range, the wrong repetition range, the wrong speed, you won't get strength.
好吧，如果你的设定范围、重复范围、速度错误，你就不会获得力量。
You maybe get muscular endurance and very little strength adaptation.
你可能会获得肌肉耐力和很少的力量适应。
So the exercise selection itself is important, but it does not determine the outcome adaptation.
所以运动选择本身很重要，但它并不能决定结果的适应。
It is the application of the exercise.
就是练习的应用。
What are the sets?
有哪些套装？
What are the reps?
代表是什么？
What are the rest ranges that you're using?
您正在使用的其余范围是多少？
That's going to be your primary determinant.
这将是你的主要决定因素。
The second one is the intensity, and that refers to, in this context, not perceived effort, like, wow, that was a really intense workout.
第二个是强度，在这种情况下，指的是不是感知到的努力，比如，哇，那是一次非常激烈的锻炼。
It is quite literally either a percentage of your one-rep at max or a percentage of your maximum heart rate or VO2 max.
从字面上看，它要么是最大一次次数的百分比，要么是最大心率或最大摄氧量的百分比。
So for the strength-based things, you want to think about what's the percentage of the maximum weight I could lift one time, and that's what we're going to call one-rep max.
因此，对于基于力量的事情，你需要考虑我一次可以举起的最大重量的百分比是多少，这就是我们所说的一次最大重量。
Or it's a percentage of my heart rate.
或者是我心率的百分比。
So if I tell you to get on a bike and I want you to do intervals and I want you at 75%, I'm typically referring to 75% of your max heart rate or VO2 max or something like that.
因此，如果我告诉你骑自行车，我希望你进行间歇训练，并且希望你达到 75%，我通常指的是你的最大心率或最大摄氧量或类似值的 75%。
If I tell you to do squats at 75%, that means 75% of the maximum amount of weight you could lift one time or close.
如果我告诉你以 75% 的比例进行深蹲，这意味着你可以举起一次或接近的最大重量的 75%。
The third one is what we call volume.
第三个就是我们所说的成交量。
And so this is just how many reps and how many sets are you doing.
所以这就是你做了多少次和多少组。
So if you're going to do three sets of 10, that volume would be 30.
因此，如果您要做三组，每组 10 次，则训练量就是 30 次。
Five sets of five, that volume is 25.
五套五册，本册为25册。
It's just a simple equation.
这只是一个简单的方程式。
How much work are you totally doing?
您总共做了多少工作？
The next one past that is called rest intervals.
下一个过去的时间称为休息时间。
So this is the amount of time you're taking in between typically a set.
所以这是你通常在一组之间花费的时间。
Then from there, you have progression, which is what we started to talk about, this progressive overload.
然后从那里开始，你就有了进步，这就是我们开始谈论的，这种渐进式超负荷。
Are you increasing by weight or reps or rest intervals or complexity?
您是否增加重量、次数、休息间隔或复杂性？
All of those things can be changed as a method of progression.
所有这些事情都可以作为一种进展方法来改变。
And so maybe you want to go progressing from a single joint exercise, like a leg extension on a machine And you want to progress by moving to a whole body movement like a squat.
因此，也许您想从单一关节运动（例如机器上的腿部伸展）开始，并且您希望通过转向全身运动（例如深蹲）来取得进展。
That in of itself, you don't have to change the load or the reps or the rest.
就其本身而言，您不必改变负荷或次数或其他。
That is a representation of progressive overload, and it's probably a pretty good place to start because number one, especially for beginners, you want to make sure that the movement pattern is correct.
这是渐进性超负荷的表现，这可能是一个很好的起点，因为第一，特别是对于初学者来说，您需要确保运动模式是正确的。
Don't worry about intensity, don't worry about rep ranges or any of these things.
不要担心强度，不要担心次数范围或任何这些事情。
You need to learn to move correctly, and you need to give your body some time to develop some tissue tolerance so that you're not getting overtly sore.
您需要学会正确地移动，并且需要给您的身体一些时间来形成一定的组织耐受性，这样您就不会感到明显的酸痛。
In general, soreness is a terrible proxy for exercise quality.
一般来说，酸痛是运动质量的一个糟糕的指标。
It's a really bad way to estimate whether it was a good or a bad workout, especially for people in that beginner to middle to moderate.
这是一个非常糟糕的方法来评估它是好还是坏的锻炼，特别是对于初级到中级到中级的人来说。
In fact, even for our professional athletes, we do not use soreness as a metric of a good workout.
事实上，即使对于我们的职业运动员来说，我们也不用酸痛作为良好锻炼的衡量标准。
On the same token, because stress is required for adaptation, you don't want to leave the gym and feel like, "I don't really do much." If you're sore of like, you're moving around a little bit, and you're like, "Man, this is a little bit sore," you can train.
同样的道理，因为适应需要压力，所以你不想离开健身房并感觉“我真的没有做太多事情”。如果你感到疼痛，你可以稍微移动一下，然后你会说，“伙计，这有点痛，”你可以训练。
If you're like, "I can't sit on the couch without crying because my glutes are so sore," in that particular case, I'd say you've actually gone to the place of detriment, because now you're going to have to skip a training session, and now you're behind.
如果你说，“我不能坐在沙发上不哭，因为我的臀部太酸了”，在这种特殊情况下，我会说你实际上已经到了不利的地方，因为现在你将不得不跳过训练课程，而现在你已经落后了。
So your actual total volume, say, across the month, is actually going to be lower because you went way too hard in those workouts, had to take too many days off in between.
所以你的实际总训练量，比如说，整个月，实际上会更低，因为你在这些训练中付出了太多的努力，不得不在训练之间休息太多天。
You're going to see that you're going to cover less distance over the course of a month or six month or even a year.
你会发现在一个月、六个月甚至一年的时间内你所走的距离会更短。
So you want to walk a pretty fine line, and for most people, I would say hedge a little bit on the side of less sore than more sore.
所以你想走一条相当好的路线，对于大多数人来说，我会说，在不太疼痛的一侧，而不是更疼痛的一侧，稍微对冲一下。
Because frequency is very, very important for almost all these adaptations.
因为频率对于几乎所有这些适应来说都非常非常重要。
Dr. Andy Galpin:
安迪·加尔平博士：
The training frequency.
训练频率。
Andrew Huberman:
安德鲁·休伯曼：
Which is the last modifiable variable.
这是最后一个可修改的变量。
Frequency, which is how many times per week are you doing that thing?
频率，即你每周做这件事多少次？
So those are our global things that we can play with.
这些是我们可以玩的全球性事物。
So when I'm trying to manipulate and you can get strength versus hypertrophy, or you know what?
所以当我尝试操纵时，你可以获得力量对抗肥大，或者你知道吗？
I want a little bit of both.
我想要两者都一点。
All those variables are the things that are going through my mind.
所有这些变量都是我脑海中浮现的事情。
Which one do I need to move in which direction so that I can get this outcome and not this outcome over here?
我需要朝哪个方向移动哪一个才能得到这个结果而不是这里的结果？
For example, some folks might want to get stronger but not put muscle mass on.
例如，有些人可能想变得更强壮，但不想增加肌肉质量。
Some folks just want both, and that's a lot of the general public.
有些人只是想要两者，而这就是大部分公众。
I want to get a little stronger and a little bit more muscle.
我想变得更强壮一点，肌肉更多一点。
Great.
伟大的。
But there are instances where people for performance reasons or for purely personal preference like, "I don't want to get any more muscle." Great.
但在某些情况下，人们会出于性能原因或纯粹出于个人喜好，例如“我不想获得更多的肌肉”。伟大的。
"But I want to get stronger." Awesome.
“但我想变得更强。”惊人的。
If you manipulate those variables correctly, you can get exactly that.
如果你正确地操纵这些变量，你就可以得到准确的结果。
Very little development of muscle size and a lot of development of strength.
肌肉尺寸的发展很少，而力量的发展却很大。
And this is why we continue to break world records in sports like powerlifting and weightlifting that have weight classes.
这就是为什么我们在举重和举重等不同重量级别的运动中不断打破世界纪录。
So there's a top number that we can hit in terms of body size, but yet we continue to get stronger and faster.
因此，就身体尺寸而言，我们可以达到一个最高数字，但我们仍然会继续变得更强、更快。
So this is very possible if you understand how to manipulate all those variables.
因此，如果您了解如何操纵所有这些变量，这是很有可能的。
Dr. Andy Galpin:
安迪·加尔平博士：
I'd like to take a quick break and acknowledge one of our sponsors, LMNT.
我想稍微休息一下并感谢我们的赞助商之一 LMNT。
LMNT is an electrolyte drink that has everything you need and nothing you don't.
LMNT 是一种电解质饮料，拥有您需要的一切，没有您不需要的东西。
That means the electrolytes, sodium, magnesium, and potassium in the correct amounts, but no sugar.
这意味着电解质、钠、镁和钾的含量正确，但不含糖。
Proper hydration is critical for optimal brain and body function.
适当的水合作用对于大脑和身体的最佳功能至关重要。
Even a slight degree of dehydration can diminish cognitive and physical performance.
即使是轻微程度的脱水也会降低认知和身体表现。
It's also important that you get adequate electrolytes.
获得充足的电解质也很重要。
The electrolytes, sodium, magnesium, and potassium, are vital for functioning of all the cells in your body, especially your neurons or your nerve cells.
电解质（钠、镁和钾）对于体内所有细胞（尤其是神经元或神经细胞）的功能至关重要。
Drinking LMNT dissolved in water makes it very easy to ensure that you're getting adequate hydration and adequate electrolytes.
饮用溶解在水中的 LMNT 可以很容易地确保您获得足够的水分和电解质。
To make sure that I'm getting proper amounts of hydration and electrolytes, I dissolve one packet of LMNT in about 16 to 32 ounces of water when I first wake up in the morning, and I drink that basically first thing in the morning.
为了确保我获得适量的水合作用和电解质，当我早上第一次醒来时，我将一包 LMNT 溶解在大约 16 至 32 盎司的水中，并且我基本上早上第一件事就是喝它。
I'll also drink LMNT dissolved in water during any kind of physical exercise that I'm doing, especially on hot days when I'm sweating a lot and losing water and electrolytes.
我还会在进行任何体育锻炼时饮用溶解在水中的 LMNT，尤其是在炎热的日子里，当我大量出汗并失去水和电解质时。
LMNT has a bunch of great-tasting flavors.
LMNT 有很多美味的口味。
I love the raspberry, I love the citrus flavor.
我喜欢覆盆子，我喜欢柑橘味。
Right now, LMNT has a limited edition lemonade flavor that is absolutely delicious.
现在LMNT推出了限量版柠檬水口味，绝对美味。
I hate to say that I love one more than all the others, but this lemonade flavor is right up there with my favorite other one, which is raspberry or watermelon.
我不想说我比其他所有口味都更喜欢其中一种，但这种柠檬水口味与我最喜欢的另一种口味（覆盆子或西瓜）不相上下。
Again, I can't pick just one flavor.
再说一次，我不能只选择一种口味。
I love them all.
我爱他们所有人。
If you'd like to try LMNT, you can go to drinklmnt.com/huberman, spelled drink L-M-N-T.com/huberman to claim a free LMNT sample pack with a purchase of any LMNT drink mix.
如果您想尝试 LMNT，可以访问 Drinklmnt.com/huberman（拼写为 Drink L-M-N-T.com/huberman），购买任何 LMNT 混合饮料即可领取免费 LMNT 样品包。
Again, that's drinklmnt.com/huberman to claim a free sample pack.
再次强调，请访问 Drinklmnt.com/huberman 索取免费样品包。
How should we modify the variables?
我们应该如何修改变量呢？
Andrew Huberman:
安德鲁·休伯曼：
Love it.
喜欢它。
All right, great.
好吧，太好了。
So one of my other laws of strength and conditioning is in general, the default is all joints through all range of motion.
因此，我的力量和调节的其他法则之一是一般而言，默认值是所有关节的所有运动范围。
So this is important because it's going to answer your very first question on this strength category.
所以这很重要，因为它将回答你关于这个力量类别的第一个问题。
In general, the ankle should go through the full range of motion in the ankle.
一般来说，脚踝应该在脚踝处进行全方位的运动。
The knee should go through the full range of motion in the knee, the hip, the elbow, et cetera.
膝盖应该经历膝关节、髋关节、肘关节等的全方位运动。
So across, I would even say it doesn't even have to be the day, but maybe throughout the week.
因此，我什至会说，甚至不必是这一天，但可能是整个星期。
Try to get every joint through full range of motion.
尝试让每个关节都得到充分的运动。
When I say full range of motion, that's the default.
当我说全范围运动时，这是默认值。
That doesn't mean every single person can do that for every single exercise.
这并不意味着每个人都能在每一项练习中做到这一点。
It means that's where we should be striving to, and that's our starting point.
这意味着这是我们应该努力的方向，也是我们的出发点。
You're going to see a lot less injury and a lot more productivity out of your training sessions.
您将在训练中看到更少的伤害和更高的生产力。
In fact, the science is fairly clear on this one.
事实上，科学对此已经相当清楚了。
Strength development, as well as hypertrophy, is generally enhanced with a larger range of motion of training.
通常通过更大范围的训练来增强力量发展以及肥大。
So if you're doing, say, a deadlift, and in order to take your knee through a full range of motion on a deadlift, you have to compromise your back position, that's no bueno.
因此，如果你正在做硬拉，并且为了让你的膝盖在硬拉中进行全方位的运动，你必须妥协你的背部位置，这可不是好事。
So caveats there aside, don't kill me, in good positions always.
所以除了警告之外，不要杀我，永远处于有利的位置。
Dr. Andy Galpin:
安迪·加尔平博士：
And don't kill yourselves-
还有别自杀——
Andrew Huberman:
安德鲁·休伯曼：
Yes
是的
Dr. Andy Galpin:
安迪·加尔平博士：
...
...
more importantly.
更重要的是。
Andrew Huberman:
安德鲁·休伯曼：
So why that matters is if we walk through strength, the very first thing I'm going to go through is the exercise selection.
所以为什么这很重要，如果我们通过力量训练，我要做的第一件事就是运动选择。
So let's choose an exercise which ideally has a full range of motion or close to it, that doesn't induce injury for you, that you can still maintain good neck and low back and position and everything else.
因此，让我们选择一种理想的运动，它具有全运动范围或接近全运动范围，不会对您造成伤害，并且您仍然可以保持良好的颈部、腰部和位置以及其他一切。
You feel comfortable with, so you can feel strong, but you don't feel like, "Oh my gosh." If you've never snatched before, having you do a snatch for a maximum, even 75%, it's a terrible idea.
你感觉很舒服，所以你可以感觉很坚强，但你不会觉得，“哦，天哪。”如果你以前从未抓举过，让你抓举达到最大，甚至 75%，这是一个糟糕的主意。
You're not going to feel confident.
你不会感到自信。
It's going to be a train wreck.
这将是一场火车失事。
I would rather put you on a machine bench press so you can go, "I feel stable, I feel safe here, and I can just express my strength." So exercise choice in general, full range of motion, and you want to kind of balance between the movement areas.
我宁愿把你放在机器卧推上，这样你就可以说，“我感觉很稳定，我在这里感到安全，我可以表达我的力量。”所以运动选择一般来说是全方位的运动，以及你想要的运动领域之间的平衡。
So this is an upper body press, so this is pushing away from you, bench press, things like that.
这是上半身推举，所以这是远离你的推举，卧推之类的。
Upper body pull, pulling an implement towards you, bent row, pull-up The pressing should be horizontal, so perpendicular to your body, as well as vertical.
上半身拉，向你的方向拉一个工具，屈体划船，引体向上。按压应该是水平的，所以垂直于你的身体，以及垂直的。
So this is lifting a weight over top of your head, lifting a weight away from you.
所以这就是将一个重物举过你的头顶，将一个重物从你身上移开。
The pull version is pulling horizontally to you and pulling vertically down, pull-up, things like that.
拉式版本是向你水平拉动，然后垂直向下拉、上拉，诸如此类。
So if you were going to do a single workout, you could choose four exercises, and you could choose one of each.
因此，如果您打算进行一项锻炼，您可以选择四种练习，并且可以每种练习中选择一种。
One press, upper body press, one upper body pull, one lower body hinge, one lower body press.
1 次推举，1 次上身推举，1 次上身拉动，1 次下身铰链，1 次下身推举。
And then that would be a decently well-rounded exercise.
那么这将是一个相当全面的练习。
That's your exercise selection.
这就是你的锻炼选择。
And if you're taking those through the full range of motion, you're in a pretty good spot, as close as you can.
如果你能进行全方位的运动，那么你就处于一个非常好的位置，尽可能接近。
The next one is intensity.
下一个是强度。
So if you want to develop strength, there's a certain recruitment threshold needed for neurons to fire.
因此，如果你想增强力量，神经元的激发需要一定的募集阈值。
And we have muscle fibers in what we call fast twitch muscle fibers and slow twitch muscle fibers.
我们有称为快肌纤维和慢肌纤维的肌纤维。
And in general, you're going to activate the slow twitch ones first because they tend to be associated with low-threshold motor neurons.
一般来说，您将首先激活慢肌纤维，因为它们往往与低阈值运动神经元相关。
It's not exactly that way, but it's close enough, right?
虽然不完全是这样，但也足够接近了，对吧？
Well, the only way that you activate some of these higher-threshold neurons is to demand the muscle to produce more force.
那么，激活这些高阈值神经元的唯一方法就是要求肌肉产生更多的力量。
So in general, the only way to use these big chunks of your muscle, which are incredibly important for aging, by the way, one of the major problems we have with aging developing or development of aging-related issues with muscle is the fact that we lose fast twitch fibers preferentially.
所以总的来说，使用这些大块肌肉的唯一方法，这对衰老非常重要，顺便说一句，我们在衰老发展或肌肉衰老相关问题发展中遇到的主要问题之一是我们优先失去快肌纤维。
And then we have major problems as we go down the line because we've lost a big chunk of our strength and size.
然后我们在前进的过程中遇到了重大问题，因为我们失去了很大一部分力量和规模。
So you want to make sure these fibers stay alive and intact.
因此，您需要确保这些纤维保持活力且完好无损。
So with that being said, the only way to develop strength is then to challenge the muscle to produce more total force.
话虽如此，发展力量的唯一方法就是挑战肌肉产生更多的总力量。
So if you want to get stronger, you need to impose a demand of strength, not repetitions.
所以如果你想变得更强，你需要强加力量的要求，而不是重复。
So this has to be, the load has to be very high.
所以这必须是，负载必须非常高。
In general, you're probably looking at above 85% of your one-rep max.
一般来说，您可能会看到 85% 以上的一次最大次数。
If you're moderately trained, maybe 75%.
如果你接受过中等训练，可能是 75%。
So because the intensity demand is so high, that is going to enforce you to do a low repetition range.
因此，由于强度要求如此之高，这将迫使您进行较低的重复范围。
You can't do 12 reps at 95%.
你不可能以 95% 的速度完成 12 次。
Then it wouldn't be 95% of your one-rep max.
那么它就不会达到您一次最多次数的 95%。
So by definition, true strength training is really going to be in the five repetitions per set or less range.
因此，根据定义，真正的力量训练实际上是在每组重复五次或更少的范围内。
So we've covered choice, intensity, and repetitions, right?
我们已经讨论了选择、强度和重复，对吧？
The total amount of sets that you do is really up to your personal fitness level, right?
你做的总组数实际上取决于你的个人健身水平，对吗？
If you did as little as three sets per exercise, that's probably enough.
如果你每次练习只做三组，那可能就足够了。
Dr. Andy Galpin:
安迪·加尔平博士：
Work sets.
工作集。
Andrew Huberman:
安德鲁·休伯曼：
Totally.
完全可以。
Yeah.
是的。
Totally work sets, right.
完全是工作组，对吧。
So get fully warmed up and build up to that 85%.
因此，充分热身并达到 85%。
Don't just walk into the gym and throw 85% on and go, "Thank you." That's an important distinction.
不要只是走进健身房，投入 85% 的精力，然后说“谢谢”。这是一个重要的区别。
A very classic warm-up thing would be a set of 10 at 50%, a set of eight at 60%, a set of maybe eight again at 70%, and then maybe a set of five at 75%.
一个非常经典的热身动作是 50% 的一组 10 人，60% 的一组 8 人，70% 的一组可能是 8 人，然后 75% 的一组 5 人。
So two or three or four sets kind of building intensity and lowering the rep range, and then you would go after your two or three working sets.
因此，进行两、三或四组训练强度并降低次数范围，然后您将继续进行两到三组训练。
Also, in terms of rest intervals, the primary driver of strength is intensity.
此外，就休息间隔而言，力量的主要驱动因素是强度。
It's not the volume, right?
不是音量吧？
It's the intensity.
这就是强度。
So in order to maintain that, we have to do a low repetition range, but in addition, we also have to have a high rest interval because if we have any amount of fatigue incur and we have to then either reduce the reps or reduce the intensity, we've lost the primary driver.
因此，为了保持这一点，我们必须做较低的重复范围，但除此之外，我们还必须有较高的休息间隔，因为如果我们产生任何程度的疲劳，我们就必须减少次数或降低强度，我们就失去了主要驱动力。
We've lost that main signal.
我们失去了主要信号。
So the number we're going to throw out typically is two to four minutes.
因此，我们通常要丢弃的数字是两到四分钟。
So imagine you did your set of bench press, and you did five repetitions at 85%.
想象一下，您做了一组卧推，并以 85% 的速度重复了 5 次。
You probably want to rest two to four minutes before coming back to the bench.
在回到替补席之前，您可能需要休息两到四分钟。
That doesn't mean you have to sit there on your phone.
这并不意味着您必须坐在那里玩手机。
In fact, please don't.
事实上，请不要这样做。
Everyone will thank you for not doing that, I promise.
我保证，每个人都会感谢你没有这样做。
You can engage other muscle groups.
您可以锻炼其他肌肉群。
This is what we call super setting.
这就是我们所说的超级设置。
So you're doing your bench press, and while that two-minute clock is running for your chest to rest, you can go over and do your deadlifts.
所以你正在做卧推，当两分钟的时钟运行让你的胸部休息时，你可以过去做硬拉。
You can kind of move back and forth, and this is how you can make strength training a not seven-hour workout.
你可以来回移动，这样你就可以使力量训练不再是七小时的锻炼。
If you're a professional athlete, you're going to take that time because you want to maximize the outcome.
如果你是一名职业运动员，你会花时间，因为你想最大化结果。
We've done this actually in our lab too.
我们在实验室里也确实做到了这一点。
Super sets will reduce the strength gains, but by a tiny amount.
超级组数会降低力量增益，但幅度很小。
Dr. Andy Galpin:
安迪·加尔平博士：
Mm.
嗯。
Andrew Huberman:
安德鲁·休伯曼：
And most of us don't care enough relative to it's going to triple the length of your training session.
我们大多数人都不太关心它会让你的训练时间增加三倍。
It's not worth it.
这是不值得的。
So for the average person, I will tell them, yeah, super set.
所以对于普通人来说，我会告诉他们，是的，超级套装。
For someone who's trying to break a world record in weightlifting or powerlifting, don't super set.
对于想要打破举重或力量举重世界纪录的人来说，不要过度设定。
Dr. Andy Galpin:
安迪·加尔平博士：
As many of you know, I've been taking AG1 for nearly 15 years now.
你们很多人都知道，我服用 AG1 已有近 15 年了。
I discovered it way back in 2012, long before I ever had a podcast, and I've been taking it every day since.
我早在 2012 年就发现了它，那时我还没有播客，从那时起我就每天都在听它。
The reason I started taking it, and the reason I still take it, is because AG1 is, to my knowledge, the highest quality and most comprehensive of the foundational nutritional supplements on the market.
我开始服用它的原因，以及我仍然服用它的原因，是因为据我所知，AG1是市场上质量最高、最全面的基础营养补充剂。
It combines vitamins, minerals, prebiotics, probiotics, and adaptogens into a single scoop that's easy to drink, and it tastes great.
它将维生素、矿物质、益生元、益生菌和适应原结合到一勺中，易于饮用，味道极佳。
It's designed to support things like gut health, immune health, and overall energy, and it does so by helping to fill any gaps you might have in your daily nutrition.
它旨在支持肠道健康、免疫健康和整体能量等，并通过帮助填补您日常营养中可能存在的任何缺口来实现这一目标。
Now, of course, everyone should strive to eat nutritious whole foods.
当然，现在每个人都应该努力吃有营养的天然食品。
I certainly do that every day.
我当然每天都这样做。
But I'm often asked, if you could take just one supplement, what would that supplement be?
但我经常被问到，如果您只能服用一种补充剂，那么该补充剂会是什么？
And my answer is always AG1, because it has just been oh so critical to supporting all aspects of my physical health, mental health, and performance.
我的答案始终是 AG1，因为它对于支持我的身体健康、心理健康和表现的各个方面都非常重要。
I know this from my own experience with AG1, and I continually hear this from other people who use AG1 daily.
我从自己使用 AG1 的经验中了解到这一点，并且我不断从其他每天使用 AG1 的人那里听到这一点。
If you would like to try AG1, you can go to drinkag1.com/huberman to get a special offer.
如果您想尝试 AG1，可以访问 Drinkag1.com/huberman 以获得特别优惠。
For a limited time, AG1 is giving away six free travel packs of AG1 and a bottle of vitamin D3+K2 with your subscription.
限时订阅后，AG1 将赠送 6 个免费 AG1 旅行包和一瓶维生素 D3+K2。
Again, that's drinkag1, with the numeral one, .com/huberman to get six free travel packs and a bottle of vitamin D3+K2 with your subscription.
再次强调，这是 Drinkag1，通过数字 1 .com/huberman 订阅即可获得六个免费旅行包和一瓶维生素 D3+K2。
How often can and should one train a muscle?
一个人可以并且应该多久训练一次肌肉？
And how do you know if a muscle is recovered locally?
如何知道肌肉是否局部恢复？
And how do you know if your nervous system is recovered systemically?
您如何知道您的神经系统是否已全面恢复？
Andrew Huberman:
安德鲁·休伯曼：
One of the questions is, well, what are you training for?
问题之一是，你训练的目的是什么？
If you're training for hypertrophy, muscle size, muscle growth, we need to hedge towards recovery because what you're trying to do is cause a massive insult there Allow then protein synthesis to occur, building of new tissue, which takes time, 48 to 72 hours, at a minimum.
如果你正在训练肥大、肌肉大小、肌肉生长，我们需要对恢复进行对冲，因为你要做的就是在那里造成巨大的损伤，然后允许蛋白质合成发生，建立新的组织，这需要时间，至少 48 到 72 小时。
That process needs to occur.
这个过程需要发生。
If you're doing actually more strength, strength is not going to cause a lot of soreness.
如果你实际上做更多的力量，力量不会引起很多酸痛。
Therefore, intensity is the driver, therefore, frequency can be as high as you want.
因此，强度是驱动因素，因此，频率可以有多高。
So you can train every single day the same exact muscle if speed or power or strength are the primary training tools.
因此，如果速度、力量或力量是主要训练工具，那么您可以每天训练相同的肌肉。
But if you want to allow for that process of contractile proteins to add and grow, then you're going to have to allow some recovery, because if you go back into that muscle too soon, you're going to blunt the response, you're going to stop it, you're going to cut it off.
但如果你想允许收缩蛋白的添加和生长过程，那么你就必须允许一些恢复，因为如果你太早回到那块肌肉，你就会减弱反应，你就会阻止它，你就会切断它。
You have all kinds of problems going on in the cell that are going to just attenuate that growth response.
细胞中存在各种各样的问题，这些问题只会减弱生长反应。
So the answer for hypertrophy is probably less than three out of 10 on level of soreness, you can go again.
所以肥大的答案可能是低于十分之三的酸痛程度，你可以再去一次。
In general, you're probably looking at 72 hours is the optimal window.
一般来说，您可能认为 72 小时是最佳时间段。
So if you trained your shoulders on Monday, you probably wouldn't want to train them again on Tuesday.
因此，如果您在周一训练了肩膀，那么您可能不想在周二再次训练它们。
If hypertrophy is the goal, maybe Wednesday, maybe Thursday's best.
如果肥大是目标，也许星期三，也许星期四是最好的。
So something like an every two- to three-day window is probably-- And we know a little bit more now about why that is.
因此，类似每两到三天一次的窗口期可能是——我们现在对其中的原因有了更多了解。
The gene cascade, the signaling response happens, well, the signaling happens instantaneously.
基因级联、信号反应发生，嗯，信号传导是瞬间发生的。
Within seconds.
几秒钟之内。
The gene cascade is probably peaked in the four-hour window, depending on which gene you want to look at, but it's just kind of a snapshot.
基因级联可能在四小时窗口内达到峰值，具体取决于您想要查看哪个基因，但这只是一个快照。
But the protein synthesis process is a 24- to 48-hour thing.
但蛋白质的合成过程是一个24到48小时的事情。
And so it tends to kind of look like let that thing finish and let that signal go back to baseline, and then hit it again.
所以它看起来像是让那件事完成并让该信号回到基线，然后再次击中它。
And then hit it again.
然后再打一次。
And now as long as you're providing the nutrients, the recovery should happen, and you should be able to sustain the same work output in the training session, so the stimulus stays high, and the recovery's there, and you can now continue to grow muscle.
现在只要你提供营养，恢复就应该发生，并且你应该能够在训练中维持相同的工作输出，因此刺激保持高水平，并且恢复就在那里，你现在可以继续增长肌肉。
Dr. Andy Galpin:
安迪·加尔平博士：
What if the training split, lifestyle factors, et cetera, somebody, say, let's use your example, trains shoulders on Monday.
如果训练分散、生活方式因素等等，有人说，让我们以你的例子为例，周一训练肩部。
Ideally, they would train them again on Thursday.
理想情况下，他们会在周四再次训练他们。
Andrew Huberman:
安德鲁·休伯曼：
Yeah.
是的。
Dr. Andy Galpin:
安迪·加尔平博士：
In their particular instance, somewhere Wednesday or Thursday, but they don't.
在他们的特定情况下，周三或周四的某个地方，但他们没有。
They wait until Saturday or Sunday, for whatever reason.
无论出于何种原因，他们都会等到周六或周日。
Maybe it's more compatible with their work and other exercise schedule.
也许这更适合他们的工作和其他锻炼计划。
Are they actually losing hypertrophy that they gained, or they've missed a window to induce further hypertrophy?
他们是否真的失去了获得的肥大，或者他们错过了诱导进一步肥大的窗口期？
Andrew Huberman:
安德鲁·休伯曼：
It's probably better to think about it as the latter.
最好将其视为后者。
It's not that you've lost, it's just you've just kind of lost an opportunity to make more progress.
并不是你输了，而是你失去了取得更大进步的机会。
If you want to take five days or six days in between each muscle group, you can do that.
如果您想在每个肌肉群之间休息五天或六天，您可以这样做。
In fact, if you look at the research, it's going to show that frequency, it can handle changes as long as you get to the same total volume.
事实上，如果你看一下研究，它会显示出频率，只要你达到相同的总量，它就可以处理变化。
So you can do that.
所以你可以这样做。
You just have to do a lot more work in that one workout.
你只需要在一次锻炼中做更多的工作。
The challenge with splitting up your training sessions for hypertrophy into smaller numbers, like once or twice a week, it's just difficult to get that number.
将增肌训练分成较小的次数（例如每周一次或两次）的挑战是很难获得这个数字。
It's difficult to get that volume done.
完成这个量是很困难的。
Volume-wise, the more recent meta-analyses are going to say that you're probably looking at around 10 working sets per muscle group per week.
就训练量而言，最近的荟萃分析表明，您可能每周为每个肌肉群进行大约 10 组训练。
Seems to be kind of the minimum threshold that you're going to want to hit.
似乎是您想要达到的最低阈值。
So if you did three sets of 10 at your shoulders on Monday, three sets of 10 shoulders Wednesday, and three on Friday, that's nine working sets.
因此，如果您周一进行 3 组 10 次肩部训练，周三进行 3 组 10 次肩部训练，周五进行 3 组，那么就是 9 组训练组。
The problem is 10 is kind of the minimum.
问题是 10 是最小值。
You probably want to look for more like 15 to 20, and in fact, well-trained folks, 20, 25.
您可能想要寻找 15 到 20 岁左右的人，事实上，是训练有素的人，20 岁、25 岁。
That becomes very challenging in one workout.
这在一次锻炼中变得非常具有挑战性。
In fact, defacto, you're not going to be able to do it.
事实上，事实上，你将无法做到这一点。
Right?
正确的？
And so that is where it's not the frequency that looks like it kills you, it's just the fact you have got to get, because the total driver of strength is intensity, but the total driver of hypertrophy is volume.
所以，这并不是看起来会杀死你的频率，而是你必须得到的事实，因为力量的总驱动力是强度，但肥大的总驱动力是体积。
Assume you're taking it to fatigue, right?
假设你已经疲劳了，对吧？
Or muscular failure.
或者肌肉衰竭。
So it's just tough to get enough done.
所以很难完成足够的工作。
Dr. Andy Galpin:
安迪·加尔平博士：
For hypertrophy-
对于肥大-
Andrew Huberman:
安德鲁·休伯曼：
Sure
当然可以
Dr. Andy Galpin:
安迪·加尔平博士：
...
...
what are the repetition ranges that are effective, and what are the ones that are most effective if one is trying to maximize some of the other variables?
有效的重复范围是什么？如果试图最大化其他一些变量，最有效的重复范围是什么？
Like people don't want to spend more than-
就像人们不想花超过-
Andrew Huberman:
安德鲁·休伯曼：
Got it
明白了
Dr. Andy Galpin:
安迪·加尔平博士：
...
...
an hour to 75 minutes-
一个小时到75分钟-
Andrew Huberman:
安德鲁·休伯曼：
Realistic
现实
Dr. Andy Galpin:
安迪·加尔平博士：
...
...
in the gym.
在健身房里。
Andrew Huberman:
安德鲁·休伯曼：
The quick answer there is anywhere between five to 30 reps per set.
最简单的答案是每组重复 5 到 30 次。
That's going to show across the literature pretty much equal hypertrophy gains.
这将在文献中显示出几乎相同的肥大增益。
But I'm just remembering one thing from a second ago.
但我只记得一秒钟前的一件事。
I want to give a better answer for the frequency.
我想对频率给出更好的答案。
You can do every single day for strength.
您可以每天都进行锻炼来增强力量。
If you want, though, what's probably minimally viable, two.
不过，如果你想要的话，可能最低限度可行的是两个。
Twice per week per muscle.
每块肌肉每周两次。
So hamstrings, strength twice per week.
所以腿筋，每周两次力量训练。
That's a good number to get most people really strong.
这是一个让大多数人变得真正强大的好数字。
Dr. Andy Galpin:
安迪·加尔平博士：
Okay.
好的。
Andrew Huberman:
安德鲁·休伯曼：
You can do every single day.
你每天都可以做。
You don't need to, though.
但你不需要这样做。
So I want to make sure that I wasn't saying you have to train a muscle 85% every single day to get it strong.
所以我想确认一下，我并不是说你必须每天训练 85% 的肌肉才能使其变得强壮。
Two is a good number.
两个是一个很好的数字。
Three is great, but probably even two is really effective.
三个固然很好，但也许两个也确实有效。
When it comes to hypertrophy training, the way I like to explain it is it's kind of idiot-proof.
当谈到增肌训练时，我喜欢的解释是它是一种防白痴训练。
The programming is idiot-proof.
编程是防白痴的。
The work is hard, though.
不过，工作很辛苦。
So here's your range.
这是你的范围。
Anywhere between five reps and 30.
5 次到 30 次之间。
Can you hit somewhere in there?
你能打到那里的某个地方吗？
Perfect.
完美的。
It's all equally effective.
这一切都同样有效。
You can't screw that up.
你不能搞砸了。
The only caveat for hypertrophy is you have to take it to muscular failure.
对于肥大的唯一警告是你必须让它肌肉衰竭。
Dr. Andy Galpin:
安迪·加尔平博士：
And you need enough rest for the adaptation and protein synthesis to occur?
您需要足够的休息来适应和蛋白质合成吗？
Andrew Huberman:
安德鲁·休伯曼：
Yep.
是的。
Dr. Andy Galpin:
安迪·加尔平博士：
Yeah.
是的。
Andrew Huberman:
安德鲁·休伯曼：
And if you recover faster, you can maybe do it more frequently.
如果你恢复得更快，你也许可以更频繁地这样做。
And if you don't, maybe less frequently.
如果你不这样做，也许频率会降低。
Dr. Andy Galpin:
安迪·加尔平博士：
Should people perhaps experiment and figure out what repetition range allows them to recover in concert with the training frequency that they can do consistently?
人们是否应该尝试并找出什么重复范围可以让他们与他们可以持续进行的训练频率保持一致？
Andrew Huberman:
安德鲁·休伯曼：
My recommendation is I think you should actually use the repetition range as a way to have some variation.
我的建议是，我认为您实际上应该使用重复范围作为获得一些变化的方式。
Because most people don't want to go in the gym and do three sets of 10.
因为大多数人不想去健身房做三组，每组十次。
They're going to get very bored very quickly.
他们很快就会感到无聊。
And so I think you should actually intentionally change the rep schemes for simple sake of having more fun.
所以我认为你实际上应该故意改变代表方案，只是为了获得更多乐趣。
It is a very different challenge.
这是一个非常不同的挑战。
The mechanisms that are inducing hypertrophy are different, but there's only a maximum amount of growth that one can get.
引起肥大的机制各不相同，但生长的上限是有限的。
But the three most likely drivers are, one, metabolic stress, two, mechanical tension, and then three, muscular damage.
但三个最可能的驱动因素是，一是代谢压力，二是机械紧张，三是肌肉损伤。
You don't have to have all three.
你不必拥有这三个。
One is sufficient.
一个就足够了。
You can have a little bit of one or two, and you can kind of-- So you get to play here.
你可以有一点一两个，你可以——所以你可以在这里玩。
We've already talked about the muscular damage.
我们已经讨论过肌肉损伤。
Again, it's very clear, more damage is not better.
再次强调，伤害并不是越高越好。
But it is somewhat a decent proxy.
但这是一个不错的代理。
Like, again, a little bit of soreness is good.
再说一遍，有一点酸痛是有好处的。
Just don't get so sore it's compromising your total volume.
只是不要太酸痛，否则会影响你的总音量。
Right?
正确的？
Mechanical tension is kind of like strength, and this is why if you do even sets of five or eight and you're kind of close to that strength range, you will gain a little bit of muscle.
机械张力有点像力量，这就是为什么如果你做五组或八组并且接近该力量范围，你就会获得一点肌肉。
It's not optimal muscle gain, but you're going to gain some because everything in these-- like physiology doesn't cut off at four reps, and then five reps is a different thing, right?
这不是最佳的肌肉增长，但你会获得一些，因为这些中的一切——比如生理学不会在四次重复时停止，然后五次重复是不同的事情，对吗？
It's always a blend, so think of it as like a fading curve.
它总是混合的，所以把它想象成一条褪色曲线。
As you get closer to the end, it fades less effective.
当你接近结尾时，它的效果就会减弱。
As you get closer to the middle, it's more effective.
当你靠近中间时，它会更有效。
Anywhere between eight reps per set to 30, it's equally effective.
每组 8 次到 30 次之间的任意位置，都同样有效。
Past 30, it's going to blend out.
过了30岁，就开始混了。
Past eight to five to four to three, it's going to blend lesser there.
过了八比五、四比三，那里的混合就会减少。
So mechanical tension is the one that's heavy.
所以机械张力是最重的。
Muscle damage is the other one.
另一种是肌肉损伤。
The third one is metabolic stress.
第三个是代谢压力。
And this is a bit of an area of scientific contention, but something's there.
这是一个有一定科学争议的领域，但确实有一些东西存在。
I know something's there.
我知道那里有东西。
We're just kind of fumbling to figure out what exactly it is.
我们只是摸索着弄清楚它到底是什么。
Metabolic stress is the burn.
代谢压力就是燃烧。
Right?
正确的？
It's there.
它就在那里。
So you want to train to failure, but you don't need to go to extreme failure.
所以你想训练到力竭，但不需要达到极限力竭。
So you don't need to necessarily go to that like, a partner has to lift the barbell off my chest.
所以你不一定需要像搭档必须把杠铃从我胸前举起来一样。
But you have to get close.
但你必须靠近。
Dr. Andy Galpin:
安迪·加尔平博士：
I'd like to take a quick break and acknowledge our sponsor, Eight Sleep.
我想稍微休息一下，并向我们的赞助商“八睡”表示感谢。
Eight Sleep makes smart mattress covers with cooling, heating, and sleep-tracking capacity.
八睡眠公司生产具有冷却、加热和睡眠跟踪功能的智能床垫套。
One of the best ways to ensure you get a great night's sleep is to make sure that the temperature of your sleeping environment is correct.
确保您睡个好觉的最佳方法之一是确保睡眠环境的温度正确。
And that's because in order to fall asleep and stay deeply asleep, your body temperature actually has to drop by about one to three degrees.
这是因为为了入睡并保持深度睡眠，您的体温实际上必须下降约一到三度。
And in order to wake up feeling refreshed and energized, your body temperature actually has to increase by about one to three degrees.
为了醒来时感觉神清气爽、精力充沛，您的体温实际上必须升高约一到三度。
Eight Sleep automatically regulates the temperature of your bed throughout the night according to your unique needs.
八睡眠会根据您的独特需求自动调节整个晚上的床温。
I've been sleeping on an Eight Sleep mattress cover for nearly five years now, and it has completely transformed and improved the quality of my sleep.
我已经睡在八睡眠床垫罩上近五年了，它彻底改变并改善了我的睡眠质量。
The latest Eight Sleep model is the Pod 5.
最新的八睡眠型号是 Pod 5。
This is what I'm now sleeping on, and I absolutely love it.
这就是我现在睡觉的地方，我非常喜欢它。
It has so many incredible features.
它有很多令人难以置信的功能。
For instance, the Pod 5 has a feature called Autopilot, which is an AI engine that learns your sleep patterns and then adjusts the temperature of your sleeping environment across different sleep stages.
例如，Pod 5有一个名为Autopilot的功能，这是一个人工智能引擎，可以学习你的睡眠模式，然后在不同的睡眠阶段调整你的睡眠环境温度。
It'll even elevate your head if you're snoring, and it makes other shifts to optimize your sleep.
如果您打鼾，它甚至会抬高您的头部，并进行其他转换以优化您的睡眠。
If you'd like to try Eight Sleep, go to eightsleep.com/huberman to get up to $350 off the new Pod 5.
如果您想尝试八睡眠，请访问八睡眠.com/huberman，新款 Pod 5 最高可享受 350 美元优惠。
Eight Sleep ships to many countries worldwide, including Mexico and the UAE.
八号睡眠船运往世界各地的许多国家，包括墨西哥和阿联酋。
Again, that's eightsleep.com/huberman to save up to $350.
同样，访问八睡眠.com/huberman 最多可节省 350 美元。
If you'd be willing to throw out a few sort of sets and rep parameters that could act as broad guidelines for people who want to explore further.
如果您愿意放弃一些类型的组和代表参数，它们可以为想要进一步探索的人提供广泛的指导。
Andrew Huberman:
安德鲁·休伯曼：
A really fast answer is what I just call the three-to-five concept.
一个非常快速的答案就是我所说的三到五的概念。
Right?
正确的？
So pick three to five exercises.
所以选择三到五个练习。
If you're feeling better that day, choose on the higher end.
如果您当天感觉好些，请选择较高端的。
If you're feeling less that day or you have a shorter timeframe to train, go less.
如果你那天感觉不太舒服或者你的训练时间较短，那就减少训练量。
So three to five exercises.
所以三到五次练习。
Do three to five reps, three to five sets, take three to five minutes rest in between, and do it three to five times a week.
重复三到五次，三到五组，中间休息三到五分钟，每周做三到五次。
So that can be as little as three sets of three for three exercises, three times a week.
因此，可以少至三组，每组三个练习，每周三次。
That's a 20-minute workout three times a week.
即每周 3 次、每次 20 分钟的锻炼。
It can be as high as five sets of five for five exercises, five days a week.
它可以高达五组，每组五次，每周五天，进行五次练习。
So it's very broad and allows people to still stay within the domains of strength and power while still being able to move and contour toward their lifestyle and soreness and time and all those things.
所以它非常广泛，允许人们仍然留在力量和力量的范围内，同时仍然能够朝着他们的生活方式、酸痛、时间和所有这些事情移动和轮廓。
The only differentiator to pay attention to between power and strength is intensity.
力量和力量之间唯一需要注意的区别是强度。
So if you want strength, this is now 85%-plus of your max, right?
所以如果你想要力量，现在这是你最大力量的 85% 以上，对吗？
If you want power, it needs to be a lot lighter because you need to move more towards the velocity end of the spectrum because power is strength multiplied by speed.
如果你想要力量，它需要更轻，因为你需要更多地向速度端移动，因为力量是力量乘以速度。
So while getting stronger by definition can help power, you probably want to spend more of your time in the 40% to 70% range, like plus or minus.
因此，虽然根据定义变得更强可以帮助提高力量，但您可能希望将更多时间花在 40% 到 70% 的范围内，例如加或减。
So that's it.
就是这样。
Both of them conceptually they'll work everything else.
从概念上讲，他们两个都可以处理其他所有事情。
The exercises, the reps, the frequency, all that can be still in the three to five range.
练习次数、次数、频率，所有这些都可以保持在三到五次的范围内。
Just change the intensity depending on which outcome you want.
只需根据您想要的结果改变强度即可。
Dr. Andy Galpin:
安迪·加尔平博士：
The nervous system obviously plays an important role at the level of nerves controlling the contraction of muscle fibers.
神经系统显然在控制肌纤维收缩的神经层面发挥着重要作用。
But of course, we have these upper motor neurons, which are the ones that reside in our brain that control the lower motor neurons that control muscle.
当然，我们有这些上运动神经元，它们存在于我们的大脑中，控制控制肌肉的下运动神经元。
Andrew Huberman:
安德鲁·休伯曼：
Yeah.
是的。
Dr. Andy Galpin:
安迪·加尔平博士：
This takes us into the realm of where the mind is at during a particular movement.
这将我们带入特定运动期间心灵所处的领域。
I can imagine doing workouts that are mainly focused on strength or mainly focused on hypertrophy, and in the case of strength, am I trying to move weights?
我可以想象进行主要针对力量或主要针对肥大的锻炼，在力量的情况下，我是否尝试移动重量？
And when I'm trying to generate hypertrophy, am I trying to quote unquote "challenge muscles?" That subtle mental shift changes the patterns of nerve fiber recruitment.
当我试图产生肥大时，我是否试图引用不加引号的“挑战肌肉”？这种微妙的心理转变改变了神经纤维的募集模式。
So can we say to get stronger, focus on moving weights still with proper form and safely, and to get hypertrophy, focus on challenging muscles still with proper form and safely?
那么我们是否可以说，为了变得更强壮，专注于以正确的形式安全地移动重量，而为了获得肥大，专注于挑战仍然以正确的形式安全的肌肉呢？
Andrew Huberman:
安德鲁·休伯曼：
Intentionality matters for both.
意向性对两者都很重要。
In other words, if you look at some interesting science that's been done on power development and speed development, the intent to move is actually more important than the actual movement velocity.
换句话说，如果你看一些关于力量发展和速度发展的有趣科学，你会发现移动的意图实际上比实际的移动速度更重要。
So if you're doing, say, something for power or strength and you're doing just enough to get the bar up, that will result in less improvements in strength than even if you're moving at the exact same speed but you're intending to move faster.
因此，如果你正在做一些力量或力量的事情，而你所做的只是足以提高杠铃，那么即使你以完全相同的速度移动但你打算移动得更快，这也会导致力量的提高更少。
And this is one of the reasons why good coaching matters.
这就是良好的教练很重要的原因之一。
So if you're coaching an athlete through a power workout especially, and they're doing enough to just lift 50% of their one-rep max, it's not going to generate as much speed development as them trying to move that bar as fast as they can, even if the net result is the same barbell velocity.
因此，如果你特别通过力量训练来指导运动员，并且他们做了足够的训练，只举起了一次最大重量的 50%，那么即使最终结果是相同的杠铃速度，也不会像他们试图尽可能快地移动杠铃那样产生尽可能多的速度发展。
Turns out nerves matter.
事实证明神经很重要。
Dr. Andy Galpin:
安迪·加尔平博士：
Even if the bar is moving at the same speed, same weight-
即使杠铃以相同的速度、相同的重量移动——
Andrew Huberman:
安德鲁·休伯曼：
Yeah
是啊
Dr. Andy Galpin:
安迪·加尔平博士：
...
...
if my internal representation, my thoughts are I'm trying to move this as fast as possible-
如果我的内部代表，我的想法是我正在努力尽快推动这件事-
Andrew Huberman:
安德鲁·休伯曼：
Yeah
是啊
Dr. Andy Galpin:
安迪·加尔平博士：
...
...
versus I'm just trying to get the bar away from me and get the weight up, I'm going to get different outcomes.
与我只是想把杠铃从我身边拿开并增加重量相比，我会得到不同的结果。
Andrew Huberman:
安德鲁·休伯曼：
Yep.
是的。
This is quality of work, right?
这就是工作质量吧？
This is did you do enough to just check off the box or did you actually strive for Adaptation, right?
这是你是否做了足够多的事情来勾选这个框，或者你是否真的在努力适应，对吗？
Similar concept actually works for hypertrophy in terms of there is a handful of very recent studies that have looked at what we'll call the mind-muscle connection, and this is doing things like imagine a bicep curl, and you're simply looking at and watching your biceps, and you're thinking about contracting it harder.
类似的概念实际上适用于肥大，因为最近有一些研究着眼于我们所说的思维与肌肉的联系，这就像想象二头肌弯举一样，你只是看着并观察你的二头肌，然后你就会考虑更努力地收缩它。
Even though you execute the same repetitions at the same exact intensity, initial indications are the mind-body connection are going to result in more growth than not.
即使你以相同的强度执行相同的重复，初步迹象表明身心联系将带来更多的成长。
I think it's very much worth your time to do a higher quality training session, be more intentional, be present, than just executing the same exact workout.
我认为花时间进行更高质量的训练是非常值得的，更有目的性、更专注，而不是仅仅进行同样的锻炼。
I think that's globally very clear to be to your advantage.
我认为这在全球范围内都很明显对你有利。
So if you're thinking, "I don't want to work out today.
因此，如果您想：“我今天不想锻炼。
I got all this going on," or, "I'm tired," or whatever, "I'm just going to do the workout anyways and get through it," okay.
我经历了这一切，”或者，“我累了，”或者其他什么，“无论如何，我只是要做锻炼并完成它，”好吧。
If you can go, "You know what, though?
如果你可以说，“你知道吗？
I'm going to cut 15 minutes out of this thing.
我打算把这件事删掉 15 分钟。
I'm going to get my head right.
我要调整好心态。
I'm going to go get 220 minutes of quality work done," that's your best option by far.
我要去完成 220 分钟的高质量工作”，这是迄今为止您最好的选择。
Dr. Andy Galpin:
安迪·加尔平博士：
Are there ways that people can learn to engage particular muscle groups more effectively over time for sake of hypertrophy or strength or for cases of trying to overcome injury potential or injury?
随着时间的推移，人们是否可以通过一些方法来学习更有效地调动特定的肌肉群，以实现肌肉肥大或力量增强，或者尝试克服潜在的损伤或损伤？
Because imbalances-
因为不平衡——
Andrew Huberman:
安德鲁·休伯曼：
Totally
完全
Dr. Andy Galpin:
安迪·加尔平博士：
...
...
are bad across the board.
全面都很糟糕。
Andrew Huberman:
安德鲁·休伯曼：
Yeah.
是的。
This is actually very common, and I think everyone has probably gone through this.
这种情况其实很常见，我想大家大概都经历过这样的情况。
There's some part that you just can't get going, which goes back to earlier part of our conversation, which is why exercises themselves do not determine the adaptation.
有些部分你就是无法进行，这可以追溯到我们谈话的早期部分，这就是为什么练习本身并不能决定适应。
It's the execution that matters, right?
重要的是执行力，对吧？
It's the technique.
这就是技术。
It's the rep range.
这是代表范围。
All of those are going to determine your actual result.
所有这些都将决定您的实际结果。
So if any time you're banging your head against the wall and thinking, like, "Why am I not getting movement here?" Growth or strength or whatever, it's guaranteed to be one of those areas, right?
因此，如果任何时候你用头撞墙并思考，“为什么我在这里没有动静？”成长或力量或其他什么，它肯定是这些领域之一，对吗？
You're probably not getting the muscle groups to activate.
您可能没有激活肌肉群。
Whenever I'm diagnosing movement quality, I look for a handful of things, but very first one is awareness.
每当我诊断运动质量时，我都会寻找一些东西，但第一个是意识。
You'd be surprised how many folks, when you just simply tell them, "That muscle group right there" and maybe you give them a tactical prompt, so you touch it, and you just tell them things like, "Hey, squeeze my finger.
你会惊讶地发现有多少人，当你只是简单地告诉他们，“那个肌肉群就在那里”，也许你给他们一个战术提示，所以你触摸它，你只是告诉他们，“嘿，捏捏我的手指。
Squeeze my finger." As you're doing your bent row or your pull down, you can touch the lat.
捏紧我的手指。”当你做屈体划船或下拉时，你可以触摸背阔肌。
All this stuff can help get people to activate.
所有这些东西都可以帮助人们激活。
Outside of simple awareness, eccentric overload is a very effective way for activation of a difficult-to-target muscle.
除了简单的意识之外，偏心超负荷是激活难以瞄准的肌肉的一种非常有效的方法。
Things like a pull-up.
像引体向上之类的事情。
Okay, so if I'm going to do a pull-up and I have poor lat activation, to make the movement simpler, I'm going to go all the way to the top.
好吧，如果我要做引体向上，而我的背阔肌激活能力较差，为了让动作更简单，我会一直走到顶部。
So imagine stepping on a box or something, going all the way to that top of that pull-up position.
因此，想象一下踩在一个盒子或其他东西上，一直走到引体向上位置的顶部。
And starting from there, and I want you to simply lower it under control.
从那里开始，我希望你在控制下简单地降低它。
And so you're just simply breaking the movement down into smaller pieces that allow you to focus on the execution more.
所以你只需将动作分解成更小的部分，这样你就可以更加专注于执行。
Eccentrics are great for strength development, very good for hypertrophy, and allow you to focus on control.
离心训练非常有利于力量发展，非常有利于增肌，并让你专注于控制。
I'm willing to bet a huge percentage of you out there who've like, "I've never had a sore lat, even though I've done a lot of pull-ups and things like that." If you do that eccentric only, you'll probably wake up the next day going, "Oh, gosh.
我敢打赌，你们中很大一部分人会说，“我从来没有背阔肌酸痛过，尽管我做了很多引体向上之类的事情。”如果你只做那种古怪的事，你可能会在第二天醒来时说：“哦，天哪。
I feel it there." And that's a sign, even if you didn't feel it during the workout, but it got a little sore the next day, keep down that path.
我在那里感觉到了。”这是一个信号，即使你在锻炼过程中没有感觉到，但第二天有点酸痛，请继续沿着这条路走。
And eventually work that into a progression where you can do the concentric, eccentric, and isometric portions and get activation.
最终将其转化为一个渐进的过程，您可以完成同心、偏心和等距部分并获得激活。
So that might take you six weeks, might take you six months, but that's generally a pretty good strategy for learning how to activate a muscle group.
因此，这可能需要您六周的时间，也可能需要六个月的时间，但这通常是学习如何激活肌肉群的一个很好的策略。
Dr. Andy Galpin:
安迪·加尔平博士：
Just a quick break from this Essentials episode with Dr. Andy Galpin to share that Season 3 of Andy's podcast, which is called Perform with Dr. Andy Galpin, is now available on all podcast platforms, including Spotify, Apple Podcasts, YouTube, and more.
结束与安迪·加尔平博士 (Dr. Andy Galpin) 的 Essentials 剧集后，我们先来分享一下安迪播客的第 3 季，该播客名为“与安迪·加尔平博士 (Dr. Andy Galpin) 一起表演”，现已在所有播客平台上推出，包括 Spotify、Apple Podcasts、YouTube 等。
Andy is a world-class educator on all things fitness and performance, so make sure to check out Season 3 of his podcast.
安迪 (Andy) 是一位在健身和表现方面世界级的教育家，因此请务必查看他的播客第 3 季。
Again, it's called Perform with Dr. Andy Galpin.
再次，它被称为与安迪·加尔平博士一起表演。
Is there a prescriptive for how to breathe during resistance training-
对于阻力训练期间如何呼吸有规定吗？
Andrew Huberman:
安德鲁·休伯曼：
Mm-hmm
嗯嗯
Dr. Andy Galpin:
安迪·加尔平博士：
...
...
that applies 75% of the time-
75%的时间都适用-
Andrew Huberman:
安德鲁·休伯曼：
Yeah
是啊
Dr. Andy Galpin:
安迪·加尔平博士：
...
...
to 75% of the people?
75%的人？
Andrew Huberman:
安德鲁·休伯曼：
In general, a decent strategy is to maintain a breath hold during the lowering or eccentric or most dangerous part of the movement, and then you can exhale on the concentric portion.
一般来说，一个不错的策略是在动作的下降或离心或最危险的部分保持屏气，然后可以在向心部分呼气。
So if the bench press is our example, if you held in, braced, lowered it under control, and now started the concentric pushing away force, and then you wanted to take an expiration during the last half of the concentric portion, that's an okay strategy.
因此，如果卧推是我们的例子，如果你保持住，支撑，在控制下降低它，现在开始向心推力，然后你想在向心部分的后半部分呼气，这是一个不错的策略。
If you're going to do a single rep, you don't need to worry about it.
如果您打算做一次代表，则无需担心。
You can just avoid or omit breathing entirely.
您可以完全避免或省略呼吸。
You're going to be just fine.
你会没事的。
If you're doing more than that, especially three to four to five to seven, eight, you're going to have to have some breathing strategy.
如果你做的次数超过这个数量，尤其是三到四到五到七、八，你就必须有一些呼吸策略。
A very common one is probably every third breath, I'm going to do like exhale on the third.
一个非常常见的可能是每三次呼吸，我会在第三次呼气。
Reset, re-breathe, something like that.
重置，重新呼吸，诸如此类。
If you feel like you need to breathe after every one, that's okay, but it's going to get wasteful because you have to take time in between reps of sitting there.
如果你觉得每次完成后都需要呼吸，那没关系，但这会变得浪费，因为你必须在坐在那里的次数之间花时间。
If it's a squat, that's different, versus a deadlift, if you're resting at the bottom.
如果是深蹲，那和硬拉是不同的，如果你在底部休息的话。
So there is a little bit of game here.
所以这里有一点游戏。
So in general, though, is that 75/75 kind of really thrown out, you threw out.
所以总的来说，75/75 真的是被抛弃了，你被抛弃了。
Breathe in through the lowering and exhale on the out, if you have to.
如果需要的话，在下降时吸气，在呼气时呼气。
Less reps, don't worry about it.
次数少了，不用担心。
More reps, then you need to come up with some sort of breathing strategy.
更多次数，那么你需要想出某种呼吸策略。
Dr. Andy Galpin:
安迪·加尔平博士：
How about breathing in between sets, and maybe even after the workout?
在组间呼吸，甚至在训练结束后呼吸怎么样？
Andrew Huberman:
安德鲁·休伯曼：
Yeah.
是的。
We're not going to just finish a workout, high five, drink water, and walk out of the gym.
我们不会只是完成一次锻炼、喝五杯、喝水，然后走出健身房。
There will be a down-regulation strategy that is heavily involved with some sort of light control as well as breath control.
将会有一个下调策略，该策略与某种光控制和呼吸控制密切相关。
The individual prescription on that, there's a ton of variation with what you can do.
个人的处方，你能做的事情有很多变化。
The easiest thing is do something that calms you down.
最简单的事情就是做一些让你平静下来的事情。
Most likely, that's going to be move towards as much nasal breathing as you can possibly do.
最有可能的是，这将朝着尽可能多的鼻呼吸方向发展。
And a really easy rule of thumb is a double exhale length relative to inhale.
一个非常简单的经验法则是呼气长度是吸气长度的两倍。
So if you need to take a four-second inhale, double that time and breathe out for eight seconds.
因此，如果您需要吸气四秒，请将时间加倍并呼气八秒。
Box breathing is fine, so equal inhale, equal hold, equal exhale, equal hold.
箱式呼吸很好，所以等量吸气、等量憋气、等量呼气、等量憋气。
So four-second inhale, four-second hold, et cetera, et cetera, and just breathe for five minutes.
所以吸气四秒，屏气四秒，等等，然后呼吸五分钟。
Dr. Andy Galpin:
安迪·加尔平博士：
And I started doing this, and it completely changed the rate of recovery for me.
我开始这样做，它完全改变了我的康复速度。
I realized that I was leaving workouts, both endurance workouts and strength hypertrophy workouts, feeling great But looking at my phone, getting right into email and meetings.
我意识到我要离开训练，包括耐力训练和力量肥大训练，感觉很棒，但看着我的手机，直接处理电子邮件和会议。
Andrew Huberman:
安德鲁·休伯曼：
Oh, rough.
哦，粗糙。
Dr. Andy Galpin:
安迪·加尔平博士：
Not concentrating on my breathing.
没有集中注意力在我的呼吸上。
And all I did was to introduce, on your recommendation, a five-minute downregulation.
我所做的只是根据您的建议引入五分钟的下调。
Andrew Huberman:
安德鲁·休伯曼：
Yeah.
是的。
Dr. Andy Galpin:
安迪·加尔平博士：
So exhale-emphasized breathing, a bunch of different varieties, physiological size, box breathing.
所以强调呼气的呼吸，一堆不同品种、生理大小的箱式呼吸。
Andrew Huberman:
安德鲁·休伯曼：
Yeah.
是的。
Dr. Andy Galpin:
安迪·加尔平博士：
Exhale emphasized twice as long as the inhale component for five minutes.
呼气时间是吸气时间的两倍，持续五分钟。
Andrew Huberman:
安德鲁·休伯曼：
Yeah.
是的。
Dr. Andy Galpin:
安迪·加尔平博士：
And I noticed two things.
我注意到两件事。
One, I recovered more quickly workout to workout, no question about it.
第一，毫无疑问，我在一次又一次的锻炼中恢复得更快。
Andrew Huberman:
安德鲁·休伯曼：
Yeah.
是的。
Dr. Andy Galpin:
安迪·加尔平博士：
And the other is that I used to have this dip in energy that would occur three or four hours after a hard workout, and I always thought that had to do with the fact that I'd generally eaten a meal at some point post-workout.
另一个是，我过去常常在剧烈锻炼后三四个小时内出现能量下降，我一直认为这与我通常在锻炼后的某个时间吃一顿饭有关。
Andrew Huberman:
安德鲁·休伯曼：
Hmm.
嗯。
Dr. Andy Galpin:
安迪·加尔平博士：
It turns out it wasn't the meal at all.
事实证明这根本不是一顿饭。
Andrew Huberman:
安德鲁·休伯曼：
Yeah.
是的。
Dr. Andy Galpin:
安迪·加尔平博士：
It's that adrenaline ramp-up during the workouts, I wasn't clamping that at the end, and so I think eventually-
这是训练期间肾上腺素的上升，我最后没有限制住它，所以我认为最终-
Andrew Huberman:
安德鲁·休伯曼：
It's leaking
漏水了
Dr. Andy Galpin:
安迪·加尔平博士：
...
...
it just crashed.
它刚刚崩溃了。
Turns out the downregulations allowed me to work through the afternoon.
事实证明，下调规定让我可以工作整个下午。
Andrew Huberman:
安德鲁·休伯曼：
Yeah.
是的。
Dr. Andy Galpin:
安迪·加尔平博士：
It's really been quite powerful, and so I'm grateful to you for that, and I think this is something that I think 98% of people are not doing, and it's only five minutes.
它确实非常强大，所以我对此表示感谢，我认为这是我认为 98% 的人没有做的事情，而且只有五分钟。
Andrew Huberman:
安德鲁·休伯曼：
You don't even have to do five.
你甚至不必做五个。
Give me three.
给我三个。
If you really have to push it, give me three.
如果你真的必须推动的话，给我三个。
You can do this in the shower if you have to.
如果有必要，您可以在淋浴时进行此操作。
You need some sort of internal signal that we're safe.
你需要某种内部信号来表明我们是安全的。
Throttle down here.
在这里把油门降下来。
We're going to move on.
我们要继续前进。
That has to happen.
那必须发生。
Dr. Andy Galpin:
安迪·加尔平博士：
Yeah, and you're saving energy.
是的，而且你正在节省能源。
The energy here is neural energy.
这里的能量是神经能量。
I think fighters do this, good fighters learn to do this between rounds.
我认为拳手会这样做，优秀的拳手会在回合之间学会这样做。
Andrew Huberman:
安德鲁·休伯曼：
Yeah.
是的。
Dr. Andy Galpin:
安迪·加尔平博士：
Sprinters learn to do this between events.
短跑运动员在比赛间隙学习如何做到这一点。
I think humans should learn how to do this between any social engagement.
我认为人类应该学习如何在任何社交活动之间做到这一点。
Andrew Huberman:
安德鲁·休伯曼：
Yeah.
是的。
I was going to say-
我本来想说——
Dr. Andy Galpin:
安迪·加尔平博士：
This is such a powerful tool
这是一个如此强大的工具
Andrew Huberman:
安德鲁·休伯曼：
...
...
do this for one minute after every important, whether it's an individual high volatile interaction, or if you just did a nice 45-minute sprint to work and you're deep into it or whatever, fine.
在每次重要的事情之后都这样做一分钟，无论是个人的高波动性互动，还是你刚刚完成了 45 分钟的冲刺工作，并且你已经深入其中，或者其他什么，都可以。
Just give me one minute, and that also will pay dividends.
只要给我一分钟，这也会带来回报。
Dr. Andy Galpin:
安迪·加尔平博士：
I think the listeners and I can well appreciate on the basis of today's discussion what an enormous wealth of information you are, how clear and potently you communicate that information.
我想，根据今天的讨论，听众和我都能很好地认识到您所提供的信息是多么丰富，您传达的信息是多么清晰和有力。
And also how you can take a huge cloud of information and still distill it into protocols that ought to work for 75% of people 75% of the time, which is an immensely valuable thing to do.
以及如何获取大量信息并将其提炼成应该在 75% 的时间适用于 75% 的人的协议，这是一件非常有价值的事情。
So for me and from the listeners, I just want to say thank you so much.
所以对于我和听众来说，我只想说非常感谢。
Andrew Huberman:
安德鲁·休伯曼：
My pleasure, man.
我很荣幸，伙计。
I'm glad we finally got to connect.
我很高兴我们终于建立联系了。
Dr. Andy Galpin:
安迪·加尔平博士：
Professor Andy Galpin, thank you ever so much.
安迪·加尔平教授，非常感谢您。
Andrew Huberman:
安德鲁·休伯曼：
My pleasure.
我很高兴。
Speaker 3:
演讲者3：
Saying how you feel out loud is terrifying, but that's what Hinge's new free audiobook, No Ordinary Love, is all about.
大声说出你的感受是很可怕的，但这就是 Hinge 的新免费有声读物《No Ordinary Love》的全部内容。
It's a collection of real love stories about five couples that met on Hinge.
这是一本关于五对在 Hinge 上相识的情侣的真实爱情故事的合集。
The stories are written and read by Tembi Dinton-Hurst, Nicola Dinan, Curtis Garner, Raven Smith, and Rufi Thorpe.
这些故事由坦比·丁顿-赫斯特、尼古拉·迪南、柯蒂斯·加纳、雷文·史密斯和鲁菲·索普撰写和朗读。
I, Hunter Harris, wrote and read the foreword.
我，亨特·哈里斯，撰写并阅读了前言。
The audiobook's out now.
有声读物现在已经出来了。
Give it a listen.
听一下。