Science of Muscle Growth, Increasing Strength & Muscular Recovery

Andrew Huberman:

安德鲁·休伯曼：

Welcome to the Huberman Lab podcast, where we discuss science and science-based tools for everyday life.

欢迎来到休伯曼实验室播客，我们在这里讨论科学和基于科学的日常生活工具。

Andrew Huberman:

安德鲁·休伯曼：

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。

This podcast is separate from my teaching and research roles at Stanford.

这个播客与我在斯坦福大学的教学和研究角色是分开的。

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

然而，我的愿望和努力的一部分是将有关科学和科学相关工具的零成本消费者信息带给公众。

In keeping with that theme, I'd like to thank the sponsors of today's podcast.

为了与这个主题保持一致，我要感谢今天播客的赞助商。

Andrew Huberman:

安德鲁·休伯曼：

Today's episode of the Huberman Lab podcast is our fourth and final episode in this month, which is all about skills and athletic performance.

胡伯曼实验室播客今天的一集是我们本月的第四集也是最后一集，内容全部关于技能和运动表现。

Now, in a previous episode, we talked about science-based, in particular neuroscience-based tools, for accelerating fat loss.

现在，在上一集中，我们讨论了基于科学，特别是基于神经科学的工具，用于加速减脂。

Previous to that, we talked about ways to improve skill learning, motor movements, which also included things like music and piano playing, not just athletic performance.

在此之前，我们讨论了提高技能学习、运动动作的方法，其中还包括音乐和钢琴演奏等内容，而不仅仅是运动表现。

And we've also been exploring other aspects of physical performance throughout the entire month.

整个月我们还一直在探索身体表现的其他方面。

Andrew Huberman:

安德鲁·休伯曼：

Today I want to talk about something that is vitally important for not just athletic performance, but for your entire life and indeed for your longevity, and that's muscle.

今天我想谈谈一些不仅对运动表现、而且对你的一生甚至对你的长寿都至关重要的事情，那就是肌肉。

Now, many of you, when you hear the word muscle, think muscle growth and building big muscles.

现在，当你们听到“肌肉”这个词时，很多人都会想到肌肉生长和锻炼大块肌肉。

And while we will touch on muscle hypertrophy, muscle growth, today and science-based protocols to enhance hypertrophy, we will mainly be talking about muscle as it relates to the nervous system.

虽然我们今天将讨论肌肉肥大、肌肉生长以及基于科学的增强肥大的方案，但我们将主要讨论与神经系统相关的肌肉。

And I can't emphasize this enough — the whole reason why you have a brain is so that you can move.

我怎么强调都不为过——你拥有大脑的全部原因就是为了让你能够移动。

Andrew Huberman:

安德鲁·休伯曼：

One of the things that's exquisite and fantastic about the human brain is that it can direct all sorts of different kinds of movement, different speeds of movement, movement of different durations.

人脑的奇妙之处之一是它可以指挥各种不同类型的运动、不同的运动速度、不同持续时间的运动。

We can train our musculature to lift heavier and heavier objects, or we can train our musculature to take us further and further — so-called endurance.

我们可以训练我们的肌肉组织举起越来越重的物体，或者我们可以训练我们的肌肉组织让我们走得越来越远——所谓的耐力。

We can also build smoothness of movement, excuse me, smoothness of movement, as well as speed of movement, suppleness of movement.

我们还可以建立动作的流畅度，对不起，动作的流畅度，还有动作的速度、动作的柔韧性。

All of that is governed by the relationship between the nervous system, neurons, and their connections to muscle.

所有这些都受到神经系统、神经元及其与肌肉的连接之间的关系的控制。

So when you hear the science of muscle and muscle hypertrophy, you might think, oh, well, I'm not interested in building muscle.

因此，当您听到有关肌肉和肌肉肥大的科学知识时，您可能会想，哦，好吧，我对增强肌肉不感兴趣。

But muscle does many critical things.

但肌肉可以做很多重要的事情。

It's important for movement.

这对于运动很重要。

It's important for metabolism.

这对于新陈代谢很重要。

The more muscle you have, and not just muscle size but the quality of a muscle, that's a real thing, the higher your metabolism is and indeed the healthier you are.

你拥有的肌肉越多，不仅是肌肉的大小，而且是肌肉的质量，这是事实，你的新陈代谢就越高，实际上你就越健康。

It turns out that jumping ability and ability to stand up quickly and to get up off the floor quickly is one of the most predictive markers of aging and biological aging, and no surprise — that is governed by the brain to muscle connection.

事实证明，跳跃能力、快速站立和快速起身的能力是衰老和生物衰老最具预测性的标志之一，这并不奇怪——这是由大脑与肌肉的连接控制的。

Andrew Huberman:

安德鲁·休伯曼：

In addition, muscle and musculature is vital for posture, and we don't talk about posture enough.

此外，肌肉和肌肉组织对于姿势至关重要，而我们对姿势的谈论还不够。

We all have been told we need to sit up straight or stand up straight, But posture is vitally important for how the rest of our body works.

我们都被告知我们需要坐直或站直，但姿势对于我们身体其他部分的运作至关重要。

It's vital to how we breathe.

这对我们的呼吸方式至关重要。

It's actually even vital to how alert or sleepy we are.

实际上，它对于我们的警觉性或困倦程度甚至至关重要。

So we're going to talk about the musculature for posture.

所以我们要讨论姿势的肌肉组织。

We're also going to talk about muscle as it relates to aesthetic things.

我们还将讨论与美学相关的肌肉。

Now these are all linked: muscle for metabolism, movement, posture and aesthetics, of course, are linked right?

现在这些都是相互关联的：新陈代谢、运动、姿势和美观的肌肉，当然是相互关联的，对吗？

As our posture changes, our aesthetic changes; as our posture and aesthetic changes, how we move changes; and as we improve muscle quality, whether or not that's increasing muscle size or not, that changes the way that our entire system, not just our nervous system and our muscular system but our immune system and the other organs of the body work.

当我们的姿势改变时，我们的审美也会改变；随着我们的姿势和审美发生变化，我们的移动方式也会发生变化；当我们提高肌肉质量时，无论是否增加肌肉大小，都会改变我们整个系统的工作方式，不仅仅是我们的神经系统和肌肉系统，还有我们的免疫系统和身体其他器官的工作方式。

Andrew Huberman:

安德鲁·休伯曼：

So today, as always, we're going to talk a little bit of mechanism.

所以今天，一如既往，我们将讨论一些机制。

I'm going to explain how neurons control muscle, and then we're going to look at muscle metabolism, how muscle uses energy.

我将解释神经元如何控制肌肉，然后我们将研究肌肉新陈代谢，肌肉如何使用能量。

I promise to make all of this very simple.

我保证让这一切变得非常简单。

I'm actually going to keep it very brief, probably about 10 minutes total, and by the end of that 10 minutes, you will understand a lot about the neuromuscular connection, how your brain and nervous system control your muscle and how those muscles work.

实际上我会保持非常简短，总共大约 10 分钟，到 10 分钟结束时，您将了解很多关于神经肌肉连接、您的大脑和神经系统如何控制肌肉以及这些肌肉如何工作的信息。

Andrew Huberman:

安德鲁·休伯曼：

Then we are going to talk about how muscles use energy and can change how they use energy for sake of getting stronger, if you like, for also increasing the size, so-called hypertrophy of muscle, and for improving endurance, as well as for improving posture and how you move generally.

然后我们将讨论肌肉如何使用能量，以及如何改变它们使用能量的方式，以便变得更强壮（如果你愿意的话），也可以增加尺寸，即所谓的肌肉肥大，提高耐力，以及改善姿势和一般运动方式。

We will touch on some nutritional themes and how that relates to muscle, in particular, a specific amino acid that if it's available in your bloodstream frequently enough and at sufficient levels can help you build and improve the quality of muscle.

我们将讨论一些营养主题以及它与肌肉的关系，特别是一种特定的氨基酸，如果它在您的血液中足够频繁且含量足够，可以帮助您增强和提高肌肉质量。

And we'll talk about specific exercise regimes as well as, of course, supplementation and things that can enhance neuromuscular performance overall.

我们将讨论具体的锻炼方式，当然还有补充剂以及可以整体增强神经肌肉表现的东西。

Andrew Huberman:

安德鲁·休伯曼：

We are also going to talk about recovery.

我们还将讨论恢复。

Recovery, as everybody knows, is when things improve, that's when neurons get better at controlling muscle.

众所周知，恢复是指情况有所改善，也就是神经元能够更好地控制肌肉的时候。

That's when muscle grows, that's when muscle gets more flexible.

那是肌肉生长的时候，也是肌肉变得更加灵活的时候。

None of that actually happens during training, it happens after training, and there's a lot of confusion about how to optimize recovery and how to measure whether or not you are recovered and ready to come back in for another neuromuscular training session.

这些实际上都不会发生在训练期间，而是发生在训练之后，并且对于如何优化恢复以及如何衡量您是否已恢复并准备好返回进行另一次神经肌肉训练存在很多困惑。

So we'll talk about that as well.

所以我们也会讨论这个问题。

Andrew Huberman:

安德鲁·休伯曼：

Today is going to have a lot of protocols and you're going to come away with a lot of understanding about how you move, how you work in these incredible organs that we call the nervous system and the musculature, the so-called neuromuscular system.

今天将会有很多协议，你将会对你如何移动、如何在这些令人难以置信的器官（我们称之为神经系统和肌肉组织，即所谓的神经肌肉系统）中工作有更多的了解。

Before we dive into today's topic, I want to just take about three minutes and cover some essential summary of the previous episode.

在我们深入讨论今天的主题之前，我想花大约三分钟时间对上一集进行一些基本总结。

Andrew Huberman:

安德鲁·休伯曼：

In the previous episode, we talked about fat loss, talked about shiver-induced fat loss, we talked about NEAT, non-exercise activity thermogenesis for increasing caloric burn and fat oxidation, and we talked about how to use cold specifically to enhance fat loss.

在上一集中，我们谈到了减脂，谈到了颤抖引起的减脂，我们谈到了NEAT，即用于增加热量燃烧和脂肪氧化的非运动性活动产热，我们还谈到了如何专门利用寒冷来增强减脂。

I described a protocol involving getting into cold of some sort, whether or not it's ice bath, cold shower, some form of cold, could even be a river or an ocean, if you have access to that, and inducing shiver and then getting out, not crossing your arms or huddling, but allowing that cold to evaporate off you and continuing to shiver and then getting back into the colder environment of water or stream or shower, et cetera.

我描述了一种方案，涉及进入某种寒冷环境，无论是冰浴、冷水淋浴、某种形式的寒冷，甚至可以是河流或海洋，如果你有机会接触到的话，引起颤抖，然后出去，不是交叉双臂或蜷缩在一起，而是让寒冷从你身上蒸发，继续颤抖，然后回到水、溪流或淋浴等较冷的环境中。

Andrew Huberman:

安德鲁·休伯曼：

All of that is described in a beautifully illustrated protocol that I didn't illustrate; that's why it's beautifully illustrated, at thecoldplunge.com.

所有这些都在一个精美的插图协议中进行了描述，但我没有插图；这就是为什么它在 thecoldplunge.com 上有精美的插图。

They've made that protocol for you and they've made it available free of charge for you, so there's no obligation there of any kind financially.

他们已经为您制定了该协议，并且免费为您提供，因此您无需承担任何形式的财务义务。

You can go to thecoldplunge.com — there's a little tab, it says protocols and you can download that protocol.

您可以访问 thecoldplunge.com — 有一个小选项卡，上面写着协议，您可以下载该协议。

Someone there, I don't know who exactly, illustrated it, and you can come away with a PDF of what I described in the previous episode.

那里有人，我不知道到底是谁，给它做了插图，你可以得到我在上一集中描述的内容的 PDF 版本。

So I just wanted to make sure that you are aware of that resource.

所以我只是想确保您了解该资源。

Andrew Huberman:

安德鲁·休伯曼：

The other announcement I'd like to make is that many of you have asked how you can help support the podcast, and there's a very straightforward zero-cost way to do that, and that's to subscribe to our YouTube channel.

我想宣布的另一件事是，你们中的许多人都询问过如何帮助支持播客，有一个非常简单的零成本方法可以做到这一点，那就是订阅我们的 YouTube 频道。

So if you go to YouTube, if you're not already there watching this now, hit the subscribe button; that helps us tremendously to get the word out more broadly about the podcast, and we thank you for your support.

因此，如果您访问 YouTube，如果您现在还没有观看此内容，请点击订阅按钮；这极大地帮助我们更广泛地宣传播客，我们感谢您的支持。

Andrew Huberman:

安德鲁·休伯曼：

Most people, when they hear the word muscle, they just think about strength, but of course, muscles are involved in everything that we do.

大多数人，当他们听到肌肉这个词时，他们只会想到力量，但当然，肌肉参与了我们所做的一切。

They're involved in speaking, they're involved in sitting and standing up.

他们参与说话，参与坐和站。

They're involved in lifting objects, including ourselves.

他们参与举起物体，包括我们自己。

They are absolutely essential for maintaining how we breathe.

它们对于维持我们的呼吸方式绝对必要。

They're absolutely essential for ambulation, for moving and for skills of any kind.

它们对于行走、移动和任何类型的技能都是绝对必要的。

So when we think about muscle, we don't just want to think about muscle, the meat that is muscle, but what controls that muscle.

因此，当我们考虑肌肉时，我们不仅仅要考虑肌肉，即肌肉，还要考虑控制肌肉的因素。

And no surprise, what controls muscle is the nervous system.

毫不奇怪，控制肌肉的是神经系统。

The nervous system does that through three main nodes of control, areas of control, and I've talked about these before on a previous podcast so I will keep this very brief.

神经系统通过三个主要的控制节点、控制区域来实现这一点，我之前在之前的播客中已经讨论过这些，所以我将保持简短。

Basically, we have upper motor neurons in our motor cortex, so those are in our skull, and those are involved in deliberate movement.

基本上，我们的运动皮层中有上运动神经元，所以这些神经元位于我们的头骨中，并且参与有意的运动。

So if I decide that I'm going to pick my pen and up and put it down, which is what I'm doing right now, my upper motor neurons were involved in generating that movement.

因此，如果我决定拿起笔、举起并放下（这就是我现在正在做的事情），我的上运动神经元就会参与产生该运动。

Andrew Huberman:

安德鲁·休伯曼：

Those upper motor neurons send signals down to my spinal cord where there are two categories of neurons.

这些上运动神经元将信号向下发送到我的脊髓，那里有两类神经元。

One are the lower motor neurons, and those lower motor neurons send little wires that we call axons out to our muscles and cause those muscles to contract.

其中之一是下运动神经元，这些下运动神经元将我们称之为轴突的小电线发送到我们的肌肉，导致这些肌肉收缩。

They do that by dumping chemicals onto the muscle.

他们通过将化学物质倾倒到肌肉上来做到这一点。

In fact, the chemical is acetylcholine.

事实上，这种化学物质就是乙酰胆碱。

I've talked before about acetylcholine in the brain, which is vitally important for focus and actually can gate neuroplasticity, the brain's ability to change in response to experience.

我之前谈到过大脑中的乙酰胆碱，它对于集中注意力至关重要，实际上可以控制神经可塑性，即大脑响应经历而改变的能力。

But in the neuromuscular system, acetylcholine released from motor neurons is the way, the only way, that muscles can contract.

但在神经肌肉系统中，运动神经元释放的乙酰胆碱是肌肉收缩的唯一途径。

Now there's another category of neurons in the spinal cord called central pattern generators, or CPGs, and those are involved in rhythmic movements.

现在脊髓中还有另一类神经元，称为中枢模式发生器（CPG），它们参与有节奏的运动。

Anytime we're walking or doing something where we don't have to think about it to do it deliberately, it's just happening reflexively, that's central pattern generators and motor neurons; anytime we're doing something deliberately, the top-down control, as we call it, from the upper motor neurons comes in and takes control of that system.

每当我们走路或做某事时，我们不需要思考就可以刻意去做，它只是条件反射地发生，这就是中枢模式发生器和运动神经元；每当我们有意做某事时，我们所说的上运动神经元的自上而下的控制就会介入并控制该系统。

Andrew Huberman:

安德鲁·休伯曼：

So it's really simple.

所以这真的很简单。

You've only got three ingredients.

你只有三种成分。

You got the upper motor neurons, the lower motor neurons, and for rhythmic movements that are reflexive, you've also got the central pattern generators.

你有上运动神经元、下运动神经元，对于反射性的节律运动，你还有中枢模式发生器。

So it's a terrifically simple system at that level.

所以在这个层面上这是一个非常简单的系统。

But what we're going to focus on today is how that system can control muscle in ways that make that system better.

但我们今天要关注的是该系统如何以更好的方式控制肌肉。

Now, when I say better, I want to be very specific.

现在，当我说更好时，我想非常具体。

If your goal is to build larger muscles, there's a way to use your nervous system to trigger hypertrophy, to increase the size of those muscles, and it is indeed controlled by the nervous system.

如果你的目标是锻炼更大的肌肉，有一种方法可以利用你的神经系统来触发肥大，增加这些肌肉的大小，而且它确实是由神经系统控制的。

So you can forget the idea that the muscles have memory or that muscles grow in response to something that's just happening within the muscle; it's the nerve-to-muscle connection that actually creates hypertrophy.

所以你可以忘记肌肉有记忆或者肌肉生长是对肌肉内刚刚发生的事情做出反应的想法；实际上是神经与肌肉的连接造成了肌肉肥大。

Andrew Huberman:

安德鲁·休伯曼：

I'll talk exactly about how to optimize that process.

我将详细讨论如何优化该流程。

In addition, if you want to improve endurance or improve flexibility or suppleness or explosiveness, that is all accomplished by the way that the nervous system engages muscles specifically.

此外，如果你想提高耐力或提高灵活性或柔韧性或爆发力，这都是通过神经系统专门参与肌肉的方式来实现的。

And so what that means is we have to ask ourselves, are we going to take control of the upper motor neurons, the central pattern generators, or the lower motor neurons or all three in order to get to some end point of how the nervous system controls muscle?

这意味着我们必须问自己，我们是否要控制上运动神经元、中枢模式发生器、下运动神经元或全部三个，以便达到神经系统如何控制肌肉的某个终点？

Andrew Huberman:

安德鲁·休伯曼：

So neurophysiology 101 — I'll give you one piece of history because it's important to know; Sherrington, who won the Nobel Prize, called movement the final common path.

所以神经生理学 101——我会给你一段历史，因为了解它很重要；诺贝尔奖获得者谢林顿将运动称为最后的共同道路。

Why did he say that?

他为什么这么说？

Well, the whole reason for having a nervous system, the whole reason for having a brain is so that we can control our movements in very dedicated ways.

嗯，拥有神经系统、拥有大脑的全部原因是为了让我们能够以非常专注的方式控制我们的运动。

That is one of the reasons, perhaps the predominant reason why the human brain is so large.

这是人类大脑如此之大的原因之一，也许是主要原因。

Andrew Huberman:

安德鲁·休伯曼：

You might think, oh, it's so large for thinking and for creativity.

你可能会想，哦，它对于思考和创造力来说是如此之大。

No, when you look at the amount of real estate in the brain that's devoted to different aspects of life, it's mainly vision, our ability to see, and movement, our ability to engage in lots of different kinds of movements, slow movements, fast movements, explosive, et cetera.

不，当你观察大脑中用于生活不同方面的空间量时，你会发现它主要是视觉、我们的观察能力和运动，我们参与许多不同类型的运动、慢速运动、快速运动、爆发力等等的能力。

Other animals don't have that ability because they don't have the mental real estate, they don't have the neural real estate in their brain.

其他动物没有这种能力，因为它们没有心理空间，他们的大脑中没有神经空间。

They have neuromuscular junctions, they have central pattern generators.

它们有神经肌肉接头，有中枢模式发生器。

What they don't have are these incredible upper motor neurons that can direct activity in the muscles in very specific ways.

他们所缺乏的是这些令人难以置信的上运动神经元，这些神经元可以以非常特定的方式指导肌肉的活动。

So we can all feel blessed that we have this system, and today I'm going to teach you how to use that system toward particular endpoints.

因此，我们都可以为拥有这个系统而感到幸运，今天我将教您如何使用该系统来实现特定的端点。

Andrew Huberman:

安德鲁·休伯曼：

So if we decide that we are going to direct our muscles in some particular movement of any kind, whether or not it's a weight lifting exercise or whether it's a yoga movement or simply picking up and putting down a pin, we are engaging flexors and extensors, and our body is covered with flexors and extensors all over.

因此，如果我们决定引导我们的肌肉进行任何类型的特定运动，无论是举重运动还是瑜伽运动，或者只是拿起和放下一根针，我们都会使用屈肌和伸肌，并且我们的身体到处都覆盖着屈肌和伸肌。

So for instance, our bicep is a flexor and our tricep is an extensor.

例如，我们的二头肌是屈肌，三头肌是伸肌。

Those are what are called antagonistic muscles.

这些就是所谓的拮抗肌。

They move the limbs in opposite directions.

他们向相反的方向移动四肢。

So if you bring your wrist closer to your shoulder, that's flexion using your bicep.

因此，如果您将手腕靠近肩膀，那就是使用二头肌进行屈曲。

If you move your wrist further away from your shoulder, that's extension using your tricep.

如果你将手腕移得离肩膀更远，那就是使用三头肌进行伸展。

And without getting into a lot of detail, the way that the nerves and brain are wired up to muscle make it such that when a flexor is activated, when the nerve dumps chemical, acetylcholine, onto the muscle to activate the biceps, the triceps is inhibited.

无需深入了解太多细节，神经和大脑与肌肉的连接方式使得当屈肌被激活时，当神经将化学物质乙酰胆碱倾倒到肌肉上以激活二头肌时，三头肌就会受到抑制。

It's prevented from engaging.

它被阻止参与。

There are ways to bypass this, but that's the typical mode of action.

有多种方法可以绕过这个问题，但这是典型的操作模式。

Andrew Huberman:

安德鲁·休伯曼：

The converse is also true.

反之亦然。

When our tricep is in activated, okay, when we move our wrist away from our shoulder, our bicep is inhibited.

当我们的三头肌处于激活状态时，好吧，当我们将手腕从肩膀上移开时，我们的二头肌就会受到抑制。

And we have flexors like our abdominal muscles and we have extensors in our lower back.

我们的腹肌有屈肌，下背部有伸肌。

Many of you probably know this, but some of you probably don't.

你们中的许多人可能知道这一点，但也有一些人可能不知道。

That your spine has flexors to move, basically, your chin toward your waist, those are your abdominal muscles, among others.

你的脊柱有屈肌，基本上可以将你的下巴向腰部移动，这些是你的腹部肌肉等。

And you have extensors that move your chin, basically, back like looking up toward the ceiling, and those are your extensors.

基本上，你的下巴可以向后移动，就像抬头看天花板一样，这些就是你的伸肌。

You have other muscles that are stabilizing muscles and things of that sort.

你还有其他肌肉可以稳定肌肉之类的东西。

But those movements of flexion and extension and the fact that they are what we call reciprocally innovated or mutual inhibition, you hear different language around.

但这些弯曲和伸展的运动以及它们是我们所说的相互创新或相互抑制的事实，你会听到周围不同的语言。

This is characteristic of most of our limb movements, so hamstring and quadricep.

这是我们大多数肢体运动的特征，腿筋和股四头肌也是如此。

The hamstring brings the ankle closer back towards the glutes.

腿筋使脚踝更靠近臀肌。

Basically, it's lifting your heel up, which is almost always done toward the back.

基本上，它是抬起你的脚后跟，这几乎总是向后进行。

Whereas your quadriceps is the extensor opposites of the hamstrings.

而股四头肌是与腿筋相对的伸肌。

So you get the idea.

所以你明白了。

Andrew Huberman:

安德鲁·休伯曼：

So flexors and extensors, and it's the neurons that control those flexors and extensors that allow us to move in particular ways.

屈肌和伸肌，以及控制这些屈肌和伸肌的神经元，使我们能够以特定的方式移动。

So now you have heard neuromuscular physiology in its simplest form, but I do want this to be accessible.

现在您已经听到了最简单形式的神经肌肉生理学，但我确实希望人们能够理解它。

I want to get just briefly, just briefly, into some of the underlying metabolism of how muscles use and create energy, because in doing that, we will be in a great position to understand all the tools that follow about how to optimize the neuromuscular system for your particular goals.

我想简单地简单地介绍一下肌肉如何使用和产生能量的一些基本新陈代谢，因为这样做，我们将处于一个很好的位置，了解接下来如何优化神经肌肉系统以实现特定目标的所有工具。

Andrew Huberman:

安德鲁·休伯曼：

So in the previous episode about fat loss, we talked about lipolysis, the breakdown of fat into fatty acids so it can be used as fuel, and it ended in a step where we got ATP, which is the bottleneck and final common path for all energy-producing functions in the body.

所以在上一期关于减脂的节目中，我们谈到了脂肪分解，即脂肪分解为脂肪酸，从而可以用作燃料，最后我们得到了 ATP，这是体内所有能量产生功能的瓶颈和最终共同路径。

There are other ways, but, basically, ATP is the key element there.

还有其他方法，但基本上，ATP 是其中的关键元素。

Now with muscles, they don't function on fats normally.

现在有了肌肉，它们就不能正常地利用脂肪发挥作用了。

What they are going to function on, their ability to move and their ability to do things and allow us to move in any way that we want to is based on a process of glycolysis, the breakdown of things like glycogen and glucose into energy.

它们的功能、移动能力、做事能力以及允许我们以任何我们想要的方式移动的能力是基于糖酵解过程，即糖原和葡萄糖等物质分解成能量。

And it's a very simple process.

这是一个非常简单的过程。

You don't have to know any chemistry.

您不必了解任何化学。

So if I say the words carbon or hydrogen or something like that, don't freak out.

因此，如果我说碳或氢或类似的词，请不要惊慌。

You don't have to understand any chemistry.

您不必了解任何化学。

But basically, what happens is you've got this available sugar resource that's stored in muscle and that's glucose.

但基本上，发生的情况是你已经获得了储存在肌肉中的可用糖资源，那就是葡萄糖。

And that glucose has six carbons and six waters, basically, that can be broken down into two sets of three carbons.

葡萄糖有六个碳和六个水，基本上可以分解成两组三个碳。

Andrew Huberman:

安德鲁·休伯曼：

So basically, you take glucose and you break it into these two little batches of carbons that we call pyruvate, so six divide by two is three, so you get three and three pyruvate, and that generates a little bit of ATP of energy, but just a little bit.

所以基本上，你把葡萄糖分解成两小批碳，我们称之为丙酮酸，所以六除以二等于三，所以你得到三和三丙酮酸，这会产生一点点能量 ATP，但只是一点点。

Now, if there's oxygen available, okay, if there's sufficient oxygen there, what can happen is that pyruvate can be brought to the mitochondria and through a whole set of things that you probably don't want to hear about right now like the electron transport chain and citric acid cycle; what happens is it's broken down and you get 28 to 30 ATP, which is a lot of ATP.

现在，如果有可用的氧气，好吧，如果那里有足够的氧气，可能发生的情况是丙酮酸可以被带到线粒体，并通过一整套你现在可能不想听到的东西，比如电子传递链和柠檬酸循环；发生的情况是它被分解，你得到 28 到 30 ATP，这是很多 ATP。

So the only things you need to know, the only things you need to know about this process is that glucose and glycogen are broken down into pyruvate; you get a little bit of energy from that.

所以你唯一需要知道的事情，你唯一需要知道的关于这个过程的事情就是葡萄糖和糖原被分解成丙酮酸；你会从中获得一点能量。

And when I say energy, I mean the ability to move; it's fuel.

当我说能量时，我指的是移动的能力；这是燃料。

Literally just gets burned up.

从字面上看，只是被烧毁了。

But if there's oxygen available, and that's key, then within the mitochondria you can create 28 to 30 ATP, which is a lot of ATP.

但如果有可用的氧气，这是关键，那么在线粒体内就可以产生 28 到 30 个 ATP，这是大量的 ATP。

Andrew Huberman:

安德鲁·休伯曼：

Now, what does this mean?

现在，这意味着什么？

This means that movement of muscle is metabolically expensive and indeed compared to other tissues, compared to fat, compared to bone, compared to almost all other tissues except brain tissue, muscle is the most metabolically demanding, which is why people who have more muscle relative to adipose tissue, to fat, they can eat more and they're more of a furnace.

这意味着肌肉的运动在代谢上是昂贵的，而且确实与其他组织相比，与脂肪相比，与骨骼相比，与除了脑组织之外的几乎所有其他组织相比，肌肉对代谢的要求最高，这就是为什么肌肉相对于脂肪组织、相对于脂肪更多的人，他们可以吃得更多，而且他们更火。

They just kind of burn that up.

他们只是把它烧掉了。

So even if you didn't understand anything that I just said, what you probably did hear, and that I hope you heard, is that if you have oxygen around you can create energy from this fuel source that we call glycogen and glucose.

因此，即使您不明白我刚才所说的任何内容，您可能确实听到了，并且我希望您听到的是，如果您周围有氧气，您就可以从我们称为糖原和葡萄糖的燃料来源中产生能量。

Andrew Huberman:

安德鲁·休伯曼：

But what if there isn't oxygen around and what is that like?

但如果周围没有氧气怎么办？那会是什么样子呢？

Well, you've experienced that.

嗯，你已经经历过了。

I'm not talking about oxygen in the environment, I'm talking about oxygen in the muscle.

我不是在谈论环境中的氧气，而是在谈论肌肉中的氧气。

So if you've ever carried a box while moving or you were carrying heavy groceries to the car or you were exercising particularly hard and you felt the burn, well that burning, which most people think is lactic acid, is actually a process by which pyruvate, which as I said before normally could be converted into ATP if there's oxygen.

因此，如果您在搬家时搬运过箱子，或者在车上搬运过重的杂货，或者在特别剧烈地锻炼时感到灼烧感，那么大多数人认为是乳酸的灼烧感实际上是丙酮酸的过程，正如我之前所说，如果有氧气，丙酮酸通常可以转化为 ATP。

Well, if there's not enough oxygen because that muscle is working too hard or too long, what ends up happening is that a hydrogen molecule comes in there and you get something called lactate.

好吧，如果因为肌肉工作太辛苦或太长时间而没有足够的氧气，最终会发生氢分子进入那里，你会得到一种叫做乳酸的东西。

Andrew Huberman:

安德鲁·休伯曼：

So believe it or not, humans don't make lactic acid.

所以不管你信不信，人类不会产生乳酸。

That's another species; we make lactate.

那是另一个物种；我们制造乳酸。

We think and we hear that lactate is bad, we need to buffer the burn or avoid the burn.

我们认为并且听说乳酸不好，我们需要缓冲烧伤或避免烧伤。

That lactic acid and lactate are what prevent us for performing as well as we ought to be able to or for going as far as we possibly could in an endurance event.

乳酸和乳酸盐会阻碍我们在耐力赛事中发挥出我们应有的表现或尽我们所能。

Guess what?

你猜怎么着？

That's not true at all.

这根本不是真的。

Lactate has three functions, all of which are really interesting and really important.

乳酸具有三种功能，所有这些功能都非常有趣且非常重要。

Andrew Huberman:

安德鲁·休伯曼：

First of all, it's a buffer against acidity.

首先，它是酸度缓冲剂。

You don't want muscle to get too acidic because it can't function.

您不希望肌肉变得太酸，因为它无法发挥作用。

You don't want body tissue to get too acidic.

您不希望身体组织变得太酸性。

So that burn that you feel is acidity in that environment, that and lactate, what most people call lactic acid but again we don't make lactic acid, lactate is there to buffer that to reduce the amount of burn.

因此，您感觉到的烧伤是该环境中的酸度，即乳酸，大多数人称之为乳酸，但我们不制造乳酸，乳酸可以缓冲它以减少烧伤量。

So most people have this exactly backwards.

所以大多数人的想法完全相反。

So when you feel that burn, that is not lactic acid, that is lactate that's present to suppress the burn, to suppress acidity.

所以，当你感到烧灼感时，那不是乳酸，而是乳酸，它的存在是为了抑制烧灼感，抑制酸度。

Andrew Huberman:

安德鲁·休伯曼：

It's also a fuel.

它也是一种燃料。

When you feel that burn, lactate is shuttled to those areas of the muscle, and there's an actual fuel-burning process where in the absence of oxygen you can continue to generate muscular contractions.

当您感到燃烧时，乳酸就会被输送到肌肉的这些区域，并且存在一个实际的燃料燃烧过程，在没有氧气的情况下，您可以继续产生肌肉收缩。

Now this is informative because it also tells us that that burning, that acidity that we feel, can inhibit the way that our muscles work but that lactate comes in and allows our muscles to continue to function.

现在，这是信息丰富的，因为它还告诉我们，我们感受到的燃烧和酸度可以抑制我们肌肉的工作方式，但乳酸会进入并允许我们的肌肉继续发挥作用。

So we'll talk a little bit more about what this whole lactate thing and the burn means, but it's a really important process and it's amazing to me that most people understand it in exactly the incorrect way.

因此，我们将更多地讨论整个乳酸和燃烧的含义，但这是一个非常重要的过程，令我惊讶的是大多数人以完全错误的方式理解它。

They think lactic acid is bad and the burn is bad.

他们认为乳酸不好，烧伤也不好。

No, it reveals a number of really important things are going on with this vital molecule, lactate, which can reduce acidity, reduce the burn, as well as act as a fuel.

不，它揭示了乳酸这一重要分子正在发生的许多非常重要的事情，它可以降低酸度，减少燃烧，并充当燃料。

Andrew Huberman:

安德鲁·休伯曼：

Now here's where it gets really, really cool, and if you don't have enough of an incentive to exercise based on all the information out there about how it'll make you live longer and make your heart better, et cetera, here's a reason that regardless of what kind of exercise you do, if it's weight training or running or cycling or swimming, that every once in a while, about 10% of the time, you should exercise to the point of intensity where you start to feel that so-called burn.

这就是它变得非常非常酷的地方，如果你没有足够的动力去锻炼，基于所有关于锻炼如何让你活得更久、让你的心脏更好等等的信息，这里有一个原因，无论你进行哪种锻炼，如果是重量训练、跑步、骑自行车或游泳，每隔一段时间，大约 10% 的时间，你应该锻炼到开始感觉到所谓的燃烧的强度。

The reason for that is that lactate shows up to the site of the burn, so to speak, and it acts as a hormonal signal for other organs of the body in a very positive way.

其原因是乳酸会出现在烧伤部位，可以说，它以非常积极的方式充当身体其他器官的荷尔蒙信号。

Andrew Huberman:

安德鲁·休伯曼：

As you may recall from a very early episode of the Huberman Lab podcast, I talked about what a hormone is and how it works.

您可能还记得 Huberman 实验室播客的早期一集，我谈到了激素是什么以及它如何发挥作用。

We have lots of different kinds of hormones, but hormones are chemicals that are released in one location in the body and travel, have effects on lots of other organs of the body.

我们有许多不同种类的激素，但激素是在体内某一部位释放并传播的化学物质，对身体的许多其他器官产生影响。

So when I say that lactate acts as a hormonal signal, what I mean is that it's in a position to influence tissues that are outside of the muscle, and, basically, it can send signals to the heart, to the liver and to the brain, and it can have effects on the heart, the liver, and the brain that are very positive.

因此，当我说乳酸充当激素信号时，我的意思是它能够影响肌肉以外的组织，基本上，它可以向心脏、肝脏和大脑发送信号，并且它可以对心脏、肝脏和大脑产生非常积极的影响。

Andrew Huberman:

安德鲁·休伯曼：

So just to zoom out for a second, I promise we won't get any more technical than this.

因此，稍微缩小一下范围，我保证我们不会得到比这更多的技术性内容。

We will get into tools and protocols that are really straightforward.

我们将讨论非常简单的工具和协议。

But what I'm telling you is that if you feel a burn from a particular exercise or movement, that burn is going to be buffered by this molecule we call lactate.

但我要告诉你的是，如果你因某种特定的锻炼或运动而感到灼烧感，这种灼烧感将被我们称为乳酸的分子缓冲。

Lactate will then provide additional fuel for additional work.

然后，乳酸将为额外的工作提供额外的燃料。

So this is a good incentive, provided you can do it safely to, quote, unquote, work through the burn.

因此，这是一个很好的激励，前提是您可以安全地进行引用、取消引用、度过烧毁期。

That burn acts as a beacon to the lactate, which comes in and allows you to do more work.

这种燃烧就像乳酸的灯塔一样，乳酸的到来可以让你做更多的工作。

It's not a signal to stop, necessarily; I mean stop if you're doing something unsafe, but it's a signal that lactate should come in and allow you to continue to do work, and it can act as a hormonal signal.

这不一定是停止的信号；我的意思是，如果您正在做不安全的事情，请停止，但这是一个信号，表明乳酸应该进入并允许您继续工作，并且它可以充当荷尔蒙信号。

Lactate can then travel to the heart and to the liver and to the brain and can enhance their function in positive ways, not just in those moments but in the period of time that follows.

然后，乳酸可以前往心脏、肝脏和大脑，并以积极的方式增强它们的功能，不仅是在那些时刻，而且在接下来的一段时间内。

Andrew Huberman:

安德鲁·休伯曼：

So many people are curious about how they can exercise to make their brain better.

很多人都好奇如何通过锻炼来让大脑变得更好。

That's one of the most common questions I get.

这是我收到的最常见问题之一。

What I'm telling you is that provided you can do it safely, by engaging the so-called burn, which is at a different threshold for everybody — your hill run will be different than my hill run to generate the burn.

我要告诉你的是，只要你能安全地做到这一点，通过所谓的燃烧，这对每个人来说都有不同的阈值——你的山跑将与我的山跑产生燃烧不同。

But provided you can do that for about 10% of your workouts or of an individual workout or activity of any kind, you are generating the activity of this lactate-based hormonal signal that can improve the function of neurons.

但只要你能在大约 10% 的锻炼或任何类型的个人锻炼或活动中做到这一点，你就会产生这种基于乳酸的激素信号的活性，从而可以改善神经元的功能。

And it does that, if you want to know for the aficionados, by improving the function of another cell type called the astrocytes, which are a glial cell type, which are very involved in clearance of debris from the brain.

如果你想了解爱好者的话，它是通过改善另一种称为星形胶质细胞的细胞类型的功能来做到这一点的，星形胶质细胞是一种神经胶质细胞类型，与清除大脑碎片密切相关。

They're involved in the formation of synapses, connections between neurons in the brain.

它们参与突触的形成，突触是大脑神经元之间的连接。

Andrew Huberman:

安德鲁·休伯曼：

So put simply, if you are an exerciser, if you're doing movement of any kind and you're interested in allocating some of that movement toward enhancing brain, heart and liver health, there is a nice set of scientific data that points to the fact that getting lactate shuttled to the muscles by engaging this burning sensation is advantageous for the health of those other tissues.

简而言之，如果您是一名锻炼者，如果您正在做任何类型的运动，并且您有兴趣将其中一些运动分配给增强大脑、心脏和肝脏健康，那么有一组很好的科学数据表明，通过这种灼烧感将乳酸输送到肌肉有利于其他组织的健康。

So as I mentioned, that burn is present from lack of oxygen being present, and then the hydrogen comes in and you get this lactate.

正如我所提到的，这种燃烧是由于缺乏氧气而出现的，然后氢气进入，你就得到了这种乳酸。

But this process of lactate acting as a buffer, a fuel and a positive hormonal signal for other tissues occurs only if there's oxygen.

但乳酸充当缓冲剂、燃料和其他组织的积极激素信号的过程只有在有氧气的情况下才会发生。

So if you feel the burn, you definitely want to focus on your breathing at that point.

因此，如果您感到灼烧感，那么此时您一定要专注于呼吸。

That would be the time to take deep inhales and try and bring more oxygen into your system.

这就是深吸气并尝试将更多氧气带入您的系统的时候了。

It's definitely not a time to hold your breath.

现在绝对不是屏住呼吸的时候。

And if ever you've run to the point of feeling the burn and then you were exercised in any way on the treadmill or on the bike, or whatever, and felt that burn and then you held your breath, it feels much more intense.

如果你跑到感觉到烧灼感的程度，然后你在跑步机或自行车上或其他什么地方进行了任何锻炼，感觉到烧灼感，然后你屏住呼吸，感觉会更强烈。

By breathing, you bring lactate to the site, and you are able to allow lactate to act more as a buffer, a fuel and a hormonal signal.

通过呼吸，您将乳酸带到该部位，并且您可以让乳酸更多地充当缓冲剂、燃料和激素信号。

Andrew Huberman:

安德鲁·休伯曼：

And the reason I brought this up today is because, as I mentioned, so many people are interested in using exercise, not just for sake of improving physical health and wellbeing and performance, but also for enhancing their brain.

我今天提出这个问题的原因是，正如我所提到的，很多人对锻炼感兴趣，不仅仅是为了改善身体健康、福祉和表现，也是为了增强他们的大脑。

And there are a lot of data out there speaking to the findings that exercise of various kinds can increase neurogenesis, the creation of new neurons.

有大量数据表明，各种运动可以增加神经发生，即新神经元的产生。

Well, the unfortunate news is that while that's true in mice, there is very little evidence for enhanced neurogenesis from exercise, or otherwise.

不幸的是，虽然小鼠的情况确实如此，但几乎没有证据表明运动或其他方式可以增强神经发生。

Andrew Huberman:

安德鲁·休伯曼：

In humans there's a little bit, and there are a few sites within the brain, such as the dentate gyrus of the hippocampus, which may be involved in the formation of new memories.

在人类中，有一点，大脑内有几个部位，例如海马体的齿状回，它可能与新记忆的形成有关。

To be clear, the dentate gyrus is definitely involved in the formation of new memories, whether or not the new neurons that are added there in humans are involved in new memories is — the evidence for that is weak at best, frankly.

需要明确的是，齿状回肯定参与了新记忆的形成，无论人类体内添加的新神经元是否参与新记忆——坦率地说，这一点的证据充其量也很弱。

Whereas in animals the data are quite strong.

而在动物中，数据相当有力。

But most of the data point to the fact that hormonal signals, things that are transported in the blood during exercise, are what are beneficial for the brain.

但大多数数据都表明，荷尔蒙信号（运动过程中在血液中传输的物质）对大脑有益。

And that those signals are not causing the increase in the number of neurons in the dentate gyrus or otherwise.

并且这些信号不会导致齿状回或其他部位的神经元数量增加。

That it's more about the health of the connections between the neurons, growth factors of various kinds, things like IGF1; there's a long list of these things.

更多的是关于神经元之间连接的健康状况、各种生长因子（例如 IGF1）；这些事情有一长串。

Andrew Huberman:

安德鲁·休伯曼：

So if you've heard that exercise increases the number of neurons in your brain, well, that's not true, and that probably is a good thing, frankly, because we always hear more neurons, more neurons, as if it's a good thing.

因此，如果您听说锻炼会增加大脑中的神经元数量，那么，这不是真的，坦率地说，这可能是一件好事，因为我们总是听到更多的神经元，更多的神经元，好像这是一件好事。

But the brain doesn't do so well with bringing in entirely new elements.

但大脑在引入全新元素方面表现不佳。

It has a hard time negotiating that and making use of those new elements.

它很难谈判并利用这些新元素。

We know about this from things like the cochlear implant, where deaf people are given a device where they suddenly can hear.

我们从人工耳蜗等事物中了解到这一点，人工耳蜗为失聪者提供了一种设备，让他们突然可以听到声音。

Some people really like that; deaf people really like that and can benefit from it.

有些人真的很喜欢这样；有些人真的很喜欢这样。聋人真的很喜欢这样，并且可以从中受益。

Other deaf people find that it's very intrusive, that it's hard to take an existing neurocircuit in the brain and incorporate a lot of new information into it.

其他聋哑人发现这非常具有侵入性，很难将大脑中现有的神经回路纳入其中并融入大量新信息。

So new neurons, as great as that sounds, more neurons, more neurons, it actually might not be the best way for the nervous system to change and modify itself and to promote its own longevity.

因此，新的神经元，尽管听起来很棒，更多的神经元，更多的神经元，它实际上可能不是神经系统改变和修改自身并延长其自身寿命的最佳方式。

Andrew Huberman:

安德鲁·休伯曼：

So, when I tell you, you know, not such great evidence from new neurons past puberty, that's what the data really show in humans.

所以，当我告诉你时，你知道，青春期过后的新神经元并没有那么有力的证据，这才是人类数据真正显示的内容。

And I sort of knock back the data on exercise and neurogenesis — don't let that depress you.

我有点回溯有关运动和神经发生的数据——不要让这让你沮丧。

If you have dementia in your family, don't translate that into necessarily that you will develop dementia.

如果您的家人患有痴呆症，请不要将其转化为您一定会患上痴呆症。

Understand that exercise is still beneficial for the brain and other aspects of the nervous system, but that it's going to be doing it through these hormonal signals.

要知道，运动仍然对大脑和神经系统的其他方面有益，但它是通过这些荷尔蒙信号来实现的。

Things like IGF1, things like this lactate pathway, when you experience the burn from exercise.

当你经历运动带来的灼烧感时，比如 IGF1，比如乳酸途径。

Andrew Huberman:

安德鲁·休伯曼：

And again, you don't want to try and get this feeling of a burn throughout the entire episode of exercise, that will be far too intense and would inhibit your recovery.

再说一遍，您不想在整个锻炼过程中尝试获得这种灼烧感，这会太强烈并且会抑制您的恢复。

I don't think it'd be good for performance either.

我认为这对性能也没有好处。

It's only about 10% of your total effort in any one exercise bout that's going to give you this positive effect.

在任何一场训练中，只要你付出总努力的 10% 左右，就能给你带来这种积极的效果。

Andrew Huberman:

安德鲁·休伯曼：

So now you know how to devote a small portion of your exercise, ten percent, in order for muscle and lactate to benefit other tissues, namely your heart, your liver and your brain.

现在您知道如何投入一小部分（百分之十）的锻炼，以使肌肉和乳酸有益于其他组织，即您的心脏、肝脏和大脑。

I'd now like to shift our attention to how to use specific aspects of muscular contraction to improve muscle hypertrophy, muscle growth as well as improving muscle strength.

我现在想把我们的注意力转移到如何利用肌肉收缩的特定方面来改善肌肉肥大、肌肉生长以及提高肌肉力量。

There are a lot of reasons to want to get stronger, and I should just mention that it's not always the case that getting stronger involves muscles getting bigger.

想要变得更强的理由有很多，我只想提一下，变得更强并不总是意味着肌肉变大。

There are ways for muscles to get stronger without getting bigger.

有一些方法可以让肌肉变得更强壮而不变得更大。

However, increasing the size of a muscle almost inevitably increases the strength of that muscle, at least to some degree.

然而，增加肌肉的大小几乎不可避免地会增加该肌肉的力量，至少在某种程度上是这样。

Andrew Huberman:

安德鲁·休伯曼：

Reasons why most everyone should want to get their muscles stronger is that muscles are generally getting progressively weaker across the lifespan.

大多数人都希望增强肌肉的原因是，在整个生命周期中，肌肉通常会逐渐变弱。

So when I say getting stronger, it's not necessarily about being able to move increasing amounts of weight in the gym, although if that's your goal, what I'm about to discuss will be relevant to that, but rather to offset some of the normal decline in strength and posture and the ability to generate a large range of movements safely that occurs as we age.

因此，当我说变得更强壮时，不一定是指能够在健身房中移动越来越多的重量，尽管如果这是您的目标，那么我将要讨论的内容将与此相关，而是抵消随着年龄增长而发生的力量和姿势的正常下降以及安全地进行大范围运动的能力的一些下降。

As I mentioned at the beginning of the episode, we just tend to lose function in this neuromuscular system as we get-

正如我在本集开头提到的，当我们得到——时，我们往往会失去这个神经肌肉系统的功能——

Andrew Huberman:

安德鲁·休伯曼：

...

...

just tend to lose function in this neuromuscular system as we get older.

随着年龄的增长，这种神经肌肉系统的功能往往会丧失。

And doing things to offset that has been shown again and again to be beneficial for the neuromuscular system, for protection of injury, for enhancing the strength of bones and bone density.

做一些事情来抵消这一点已被一再证明对神经肌肉系统、保护损伤、增强骨骼强度和骨密度有益。

There are a lot of reasons to use resistance exercise that extend far beyond just the desire to increase muscle size.

使用抗阻训练的原因有很多，远远超出了增加肌肉大小的目的。

Because I know many of you are interested in increasing muscle size, but many of you are not.

因为我知道你们很多人对增加肌肉大小感兴趣，但也有很多人不感兴趣。

Andrew Huberman:

安德鲁·休伯曼：

There's an important principle of muscle physiology called the Henneman's size principle.

肌肉生理学有一个重要原理，称为亨尼曼尺寸原理。

The Henneman's size principle essentially says that we recruit what are called motor units — motor units are just the connections between nerve and muscle — in a pattern that staircases from low threshold to high threshold.

亨尼曼的尺寸原则本质上说，我们以从低阈值到高阈值的阶梯模式招募所谓的运动单位——运动单位只是神经和肌肉之间的连接。

What this means is when you pick up something that is light, you're going to use the minimum amount of nerve-to-muscle energy in order to move that thing.

这意味着当你拿起轻的东西时，你将使用最少量的神经到肌肉的能量来移动该东西。

Likewise, when you pick up an object that's heavy, you're going to use the minimum amount of nerve-to-muscle connectivity and energy in order to move that object.

同样，当你拿起一个很重的物体时，你将使用最少量的神经到肌肉的连接和能量来移动该物体。

It's basically a conservation of energy principle.

这基本上是能量守恒定律。

Andrew Huberman:

安德鲁·休伯曼：

Now, if you continue to exert effort of movement, what will happen is you will tend to recruit more and more motor units with time, and that process of recruiting more neurons, more lower motor neurons — as you recall from the beginning of the episode, these lower motor neurons are in our spinal cord and they actually dump a chemical, acetylcholine, on muscle, cause the muscles to contract.

现在，如果你继续努力运动，会发生的事情是，随着时间的推移，你会倾向于招募越来越多的运动单位，而这个过程会招募更多的神经元，更多的下运动神经元——正如你从这一集开始时回想的那样，这些下运动神经元位于我们的脊髓中，它们实际上将一种化学物质乙酰胆碱倾倒在肌肉上，导致肌肉收缩。

As you recruit more and more of these motor units, these connections between these lower motor neurons and muscle, that's when you start to get changes in the muscle.

当你招募越来越多的运动单位、这些下运动神经元和肌肉之间的连接时，你的肌肉就会开始发生变化。

That's when you open the gate for the potential, for the muscles to get stronger and to get larger, if that's what your goal is.

当你打开潜力之门，让肌肉变得更强、更大时，如果这就是你的目标的话。

Andrew Huberman:

安德鲁·休伯曼：

The way this process works has been badly misunderstood in the online literature of weight training and body building and even in sports physiology.

这一过程的运作方式在体重训练和健身的在线文献中，甚至在运动生理学中，都被严重误解。

The Henneman's size principle is a foundational principle within muscle physiology, but many people have come to interpret it by saying that the way to recruit high-threshold motor units, the ones that are hard to get to, is to just use heavy weights, and that's actually not the case, as we'll talk about.

亨尼曼的尺寸原则是肌肉生理学中的基本原则，但许多人对此的解释是，招募高阈值运动单位（那些难以达到的运动单位）的方法就是使用大重量，但实际上情况并非如此，正如我们将要讨论的那样。

The research supports that weights in a very large range of percentage of your maximum, anywhere from 30 to 80% — so weights that are not very light but are moderately light, too heavy can cause changes in the connections between nerve and muscle that lead to muscle strength and muscle hypertrophy.

研究表明，重量与最大重量的百分比范围非常大，从 30% 到 80% 不等，因此重量不是很轻但属于中等重量，太重会导致神经和肌肉之间的连接发生变化，从而导致肌肉力量和肌肉肥大。

Andrew Huberman:

安德鲁·休伯曼：

Put differently, heavy weights can help build muscle and strength, but they are not required.

换句话说，大重量可以帮助增强肌肉和力量，但这不是必需的。

What one has to do is adhere to a certain number of parameters, just a couple of key variables that I'll spell out for you.

人们所要做的就是遵守一定数量的参数，只是我将为您详细说明的几个关键变量。

And if you do that, you can greatly increase muscle hypertrophy, muscle size, and or muscle strength, if that's what you want to do.

如果你这样做，你可以大大增加肌肉肥大、肌肉大小和/或肌肉力量，如果这就是你想要做的。

And you don't necessarily have to use heavy weights in order to do that.

而且你不一定非要使用大重量才能做到这一点。

Andrew Huberman:

安德鲁·休伯曼：

Now, I'm sure the power lifters and the people that like to move heavy weights around will say, "No, if you want to get strong, you absolutely have to lift heavy weights," and that might be true if you want to get very strong, but for most people who are interested in supporting their muscular such that they offset any age-related decline in strength, or in increasing hypertrophy and strength to some degree, there really isn't a need to lie about the Henneman's size principle, which many people out there are doing, and claiming that you absolutely need to use the heaviest weights possible in order to build strength and muscle.

现在，我确信举重运动员和喜欢举重的人会说：“不，如果你想变得强壮，你绝对必须举起重物。”如果你想变得非常强壮，这可能是真的，但对于大多数有兴趣支持肌肉以抵消与年龄相关的力量下降，或在某种程度上增加肥大和力量的人来说，确实没有必要对亨尼曼的尺寸原则撒谎，很多人都否认这一点有些人正在做并声称你绝对需要使用尽可能重的重量来增强力量和肌肉。

Andrew Huberman:

安德鲁·休伯曼：

I'm going to explain how all of this works in simple terms.

我将用简单的术语解释这一切是如何工作的。

First of all, let's just talk about what hypertrophy is and what strength changes in the muscle are.

首先我们先来说一下什么是肥大，什么是肌肉的力量变化。

We can make this very simple as well.

我们也可以让这变得非常简单。

If this were a muscle physiology class, we would talk all about myofibrils and sarcomeres, and all that stuff.

如果这是一堂肌肉生理学课，我们会谈论肌原纤维和肌节，以及所有这些东西。

We're not going to do that, that's not the purpose of today's conversation.

我们不会那样做，这不是今天谈话的目的。

Andrew Huberman:

安德鲁·休伯曼：

If you're interested in that as well as a lot of the other information that I'm going to discuss in more detail, I highly encourage you to check out the YouTube channel and the writings of Dr. Andy Galpin.

如果您对此以及我将要更详细讨论的许多其他信息感兴趣，我强烈建议您查看 YouTube 频道和 Andy Galpin 博士的著作。

He's a PhD and a full professor in exercise physiology.

他是运动生理学的博士和正教授。

He's extremely knowledgeable in this entire area of science-based tools for hypertrophy, how strength and hypertrophy really work.

他对基于科学的增肌工具、力量和增肌如何真正发挥作用的整个领域非常了解。

His lab does everything from biopsy on muscles, working with athletes and typical folks as well.

他的实验室无所不包，从肌肉活检到与运动员和普通人合作。

A lot of the information that you're going to hear from me in the next 15 minutes or so comes from an extensive exploration of the work that he and his colleagues have done, as well as folks like Brad Schoenfeld, another academic who's superb in this whole space of muscle physiology.

在接下来的 15 分钟左右，你将从我这里听到的很多信息都来自于对他和他的同事所做的工作的广泛探索，以及像布拉德·舍恩菲尔德（Brad Schoenfeld）这样的人所做的工作，布拉德·舍恩菲尔德是另一位在整个肌肉生理学领域都很出色的学者。

And from a lengthy conversation that I had with Andy, Dr. Galpin, prior to this episode.

在这一集之前，我与安迪、加尔平博士进行了一次长时间的谈话。

Andrew Huberman:

安德鲁·休伯曼：

If we want to think about muscle hypertrophy, we have to ask, "What is changing when muscles get larger or stronger?" And there are really just three ways that muscles can be stimulated to change.

如果我们想思考肌肉肥大，我们必须问：“当肌肉变大或变强时，会发生什么变化？”实际上只有三种方法可以刺激肌肉发生变化。

Let's review those three ways and talk about what happens inside the muscle.

让我们回顾一下这三种方式并讨论肌肉内部发生的情况。

There are three major stimuli for changing the way that muscle works and making muscles stronger, larger or better in some way.

三种主要的刺激可以改变肌肉的工作方式，使肌肉在某种程度上变得更强、更大或更好。

And those are stress, tension and damage.

这些就是压力、紧张和伤害。

Those three things don't necessarily all have to be present, but stress of some kind has to exist.

这三件事不一定都必须存在，但某种压力必须存在。

Something has to be different in the way that the nerve communicates with the muscle and the way that the muscle contracts or performs that makes the muscle need to change.

神经与肌肉沟通的方式以及肌肉收缩或执行的方式必须有所不同，这使得肌肉需要改变。

This is very reminiscent of neuroplasticity in the brain.

这很容易让人想起大脑的神经可塑性。

Something needs to happen, certain chemicals need to be present, certain processes need to happen or else a tissue simply won't change itself.

需要发生一些事情，需要存在某些化学物质，需要发生某些过程，否则组织根本不会改变自身。

But if those processes and events do happen, then the tissue has essentially no option except, but to change.

但如果这些过程和事件确实发生，那么组织基本上别无选择，除了改变。

Andrew Huberman:

安德鲁·休伯曼：

Muscles move, as I mentioned, because nerves dump chemical onto the muscles, but they move because they have these things called myosin and actin filaments.

正如我提到的，肌肉运动是因为神经将化学物质倾倒到肌肉上，但它们运动是因为它们有肌球蛋白和肌动蛋白丝。

And if you want to read up on this, you can look on the Internet, you can put, "the sliding filament theory of muscle contraction" if you really want to go deep down that rabbit hole.

如果你想了解这一点，你可以在互联网上查找，如果你真的想深入那个兔子洞，你可以输入“肌肉收缩的滑动丝理论”。

It's interesting; you can learn about this in a muscle physiology class.

这很有趣；您可以在肌肉生理学课程中了解这一点。

Andrew Huberman:

安德鲁·休伯曼：

But basically, along the length of the muscle, you have what's called myosin, and just think of myosin as a wire; it's like a bunch of beads and wires that extend across the muscle.

但基本上，沿着肌肉的长度，你有所谓的肌球蛋白，只需将肌球蛋白想象成一根线；它就像一串延伸穿过肌肉的珠子和电线。

I think that's the simplest way to describe it.

我认为这是描述它的最简单的方式。

The myosin is surrounded by these little beads called actin.

肌球蛋白被这些称为肌动蛋白的小珠包围。

The way muscles get bigger is that, basically, the myosin gets thicker; it's a protein and it gets thicker.

肌肉变大的方式基本上是肌球蛋白变厚。它是一种蛋白质，会变稠。

Andrew Huberman:

安德鲁·休伯曼：

Put this in your mind, if you're listening to this or even if you're watching it on YouTube.

如果您正在听这个节目，或者即使您正在 YouTube 上观看它，请将这一点牢记在心。

The way to think about this whole actin-myosin thing and muscles getting bigger is imagine that you're holding a bouquet of balloons, a bunch of balloons, by their strings.

思考整个肌动蛋白-肌球蛋白的事情和肌肉变大的方法是想象你拿着一束气球，一堆气球，用它们的绳子。

Except you're not holding the strings all at their bottom.

除非你没有把琴弦全部放在底部。

So the bouquet isn't nicely arranged.

所以花束布置得不太好。

It's not like some balloons that are all up at the top and you're holding the strings down at the bottom.

它不像一些气球，顶部全部向上，而你将绳子压在底部。

Imagine that one of the balloons is very close to your hand, another one is a little bit higher up, and so this bouquet is very disorganized.

想象一下，其中一个气球离你的手很近，另一个气球在上面一点，所以这束花束非常杂乱。

In other words, the string extending out of your hand, the strings rather extending out of your hand, are all different lengths.

换句话说，从你手中伸出的绳子，以及从你手中伸出的绳子，都是不同长度的。

Andrew Huberman:

安德鲁·休伯曼：

So the balloons are all over the place.

所以气球到处都是。

That's essentially what myosin looks like in the muscle.

这本质上就是肌球蛋白在肌肉中的样子。

Those strings are what we call the filaments, and then the myosin head, that is the balloon.

这些绳子就是我们所说的细丝，然后是肌球蛋白头，即气球。

When you stress a muscle properly or you give it sufficient tension or you damage the muscle just enough, there's an adaptive response that takes place where protein is synthesized and it's a very specific protein, it's myosin.

当你对肌肉施加适当的压力，或者给予它足够的张力，或者对肌肉造成足够的损伤时，就会发生适应性反应，合成蛋白质，这是一种非常特殊的蛋白质，它就是肌球蛋白。

The myosin gets thicker; in other words, the balloons get bigger.

肌球蛋白变厚；换句话说，气球会变大。

The way to think about muscle growth and the way to think about muscles getting stronger is that those balloons get bigger and the muscle gets thicker.

思考肌肉生长和肌肉变得更强的方式是，那些气球变得更大，肌肉变得更厚。

Andrew Huberman:

安德鲁·休伯曼：

Now the question then should be, as always, "How does that happen?" I mean the muscle doesn't really know anything about what's happening in the outside world.

现在的问题应该是，一如既往，“这是怎么发生的？”我的意思是肌肉并不真正了解外界发生的事情。

The way it happens is the nerve, the neuron, has to tell the muscle to get stronger, and it does what we call a signaling cascade.

它发生的方式是神经，神经元，必须告诉肌肉变得更强，它执行我们所说的信号级联。

It talks to the muscle in terms of chemicals.

它用化学物质与肌肉对话。

It doesn't whisper to it or shout to it, "Hey, get bigger." What it does, it releases certain chemicals that — within the muscle, there are certain chemicals released rather, that make those balloons, as I'm referring to them, the myosin get thicker.

它不会对它耳语或大喊：“嘿，变大一点。”它的作用是释放某些化学物质，这些化学物质在肌肉内释放出某些化学物质，这些化学物质使那些气球（正如我所说的那样）使肌球蛋白变得更厚。

Andrew Huberman:

安德鲁·休伯曼：

Let's talk about the stimulus for doing that, and if already in your mind you're imagining, "Oh my goodness, these balloons of muscle are going to get thick, thick, thick, thick, thick, and it's just going to spiral out of control," don't worry about that.

让我们谈谈这样做的刺激因素，如果你已经在脑海中想象，“哦，天哪，这些肌肉气球会变得越来越厚，厚，厚，厚，厚，而且它只会失控，”不要担心。

People invest a ton of time and energy into trying to make their muscles larger; it's actually much harder for people to do than you might think.

人们投入大量的时间和精力试图让自己的肌肉变得更大；对于人们来说，这实际上比你想象的要困难得多。

Andrew Huberman:

安德鲁·休伯曼：

But I do want to give one exception because it illustrates an important principle of where we're headed next.

但我确实想给出一个例外，因为它说明了我们下一步走向的一项重要原则。

Everybody has imbalances in how muscles can grow, how well muscles can grow, or how poorly or how challenging it is for their muscles to grow.

每个人在肌肉生长的方式、肌肉生长的好坏、肌肉生长的困难程度或生长难度等方面都会存在不平衡。

Now, many people who are afraid of getting too bulky, for instance, are afraid of lifting weights.

例如，现在，许多害怕变得过于庞大的人都害怕举重。

But I think the research shows now that everyone of pretty much every age should be doing some sort of resistance exercise, even if that's body-weight exercises in order to offset this age-related decline in muscle contractile ability, muscle strength, et cetera, improve bone density.

但我认为现在的研究表明，几乎每个年龄段的每个人都应该进行某种抗阻运动，即使是自重运动，以抵消与年龄相关的肌肉收缩能力、肌肉力量等方面的下降，提高骨密度。

There's nothing good about getting frail and weak over time, and people who invest the effort into doing resistance exercise of some kind, whether or not it's with bands or with weights or with body weight, really benefit tremendously at a whole body level, at a systemic level as well as in terms of muscle strength.

随着时间的推移变得虚弱并没有什么好处，而那些投入精力进行某种抗阻运动的人，无论是使用弹力带、举重还是体重，确实会在整个身体水平、全身水平以及肌肉力量方面受益匪浅。

Andrew Huberman:

安德鲁·休伯曼：

There is a good predictor of how well or how efficient you will be in building the strength and/or if you like the size of a given muscle, and it has everything to do with those upper motor neurons that are involved in deliberate control of muscle.

有一个很好的预测因素，可以预测你在增强力量方面的表现如何或效率如何和/或你是否喜欢特定肌肉的大小，并且它与那些参与肌肉有意控制的上运动神经元有关。

You can actually do this test right now.

您现在就可以实际进行此测试。

You can just march across your body mentally and see whether or not you can independently contract any or all of your muscles.

你可以在精神上跨过你的身体，看看你是否可以独立收缩你的任何或全部肌肉。

Andrew Huberman:

安德鲁·休伯曼：

For instance, if you are sitting in a chair or you're standing, see whether or not you can contract your calf muscle just using those upper motor neurons, sending a signal down and deliberately isolating the calf muscle.

例如，如果您坐在椅子上或站着，看看是否可以仅使用这些上运动神经元来收缩小腿肌肉，向下发送信号并有意隔离小腿肌肉。

If you can contract the calf muscle hard to the point where that muscle almost feels like it's starting to cramp, it hurts just a little bit.

如果你能用力收缩小腿肌肉，直到感觉肌肉几乎开始抽筋，那么就会有点痛。

It's not going to be extremely painful, nor is it going to have no sensation whatsoever, chances are you have very good upper-motor-neuron-to-calf control.

它不会非常痛苦，也不会没有任何感觉，很可能你有很好的上运动神经元到小腿的控制。

Chances are, if you can isolate that, what they call that brain or mind-muscle connection, and you can contract the muscle to the point where it cramps a little bit, that you hold a decent to high potential to change the strength and the size of that muscle if you train it properly.

如果你能将其分离出来，他们所说的大脑或思维与肌肉的联系，并且你可以将肌肉收缩到有点痉挛的程度，那么如果你训练得当，你就有很大的潜力来改变肌肉的力量和大小。

Andrew Huberman:

安德鲁·休伯曼：

Now, if you have a hard time doing that, chances are you won't be able to do that.

现在，如果你很难做到这一点，那么你很可能无法做到这一点。

If, for instance, you focus on your back muscle, we all have these muscles called the lat, the latissimus dorsi muscles, which, basically, are involved in chin-ups and things like that, but their function from more of a kinesiology standpoint is to move the elbow back behind the body.

例如，如果你专注于背部肌肉，我们都有这些称为背阔肌的肌肉，即背阔肌，它们基本上参与引体向上和类似的动作，但从运动学的角度来看，它们的功能更多是将肘部移回身体后面。

It's not about flexing your bicep, it's about moving your elbow back behind your body.

这不是要弯曲你的二头肌，而是要把你的肘部移回身体后面。

If you can do that mentally or you can do that physical movement of moving your elbow back behind your body and you can contract that muscle hard, chances are that you have the capacity to enhance the strength and or size of that particular muscle because you have the neural control of that muscle.

如果你可以在精神上做到这一点，或者你可以进行将肘部移回身体后方的身体运动，并且你可以用力收缩该肌肉，那么你很可能有能力增强该特定肌肉的力量和/或尺寸，因为你拥有该肌肉的神经控制。

This is a key feature of the neuromuscular system to appreciate as we begin to talk more about specific protocols.

当我们开始更多地讨论特定协议时，这是神经肌肉系统需要理解的一个关键特征。

Andrew Huberman:

安德鲁·休伯曼：

Because everything about muscle hypertrophy, about stimulating muscle growth, is about generating isolated contractions, about challenging specific muscles in a very unnatural way.

因为关于肌肉肥大、关于刺激肌肉生长的一切都是关于产生孤立的收缩，关于以非常不自然的方式挑战特定的肌肉。

Whereas with strength, it's about using musculature as a system — moving weights, moving resistance, moving the body.

而力量则是将肌肉组织作为一个系统来使用——移动重量、移动阻力、移动身体。

The specific goal of hypertrophy is to isolate specific nerve-to-muscle pathways so that you stimulate the chemical and signaling transduction events in muscles so that those muscles respond by getting larger.

肥大的具体目标是隔离特定的神经到肌肉通路，以便刺激肌肉中的化学和信号转导事件，从而使这些肌肉通过变大来做出反应。

There's a critical distinction in terms of getting stronger versus trying to get muscles to be larger, hypertrophy per se, and it has to do with how much you isolate those muscles.

变得更强与试图让肌肉变得更大（肥大本身）之间存在着一个关键的区别，这与你隔离这些肌肉的程度有关。

Andrew Huberman:

安德鲁·休伯曼：

Muscle isolation is not a natural phenomenon.

肌肉孤立不是一种自然现象。

It's not something that we normally do.

这不是我们通常会做的事情。

When we walk, we don't think, "Right calf, contract.

当我们走路时，我们不会想：“右小腿收缩。

Left calf, contract." No. You just generate those rhythmic movements, and of course there's no reason for them to get stronger or larger in response to those movements.

左小腿，合同。”不。你只是产生那些有节奏的动作，当然没有理由让它们因这些动作而变得更强或更大。

Let's say you were to do a strange experiment of attaching 30-pound weights to your ankles and you were to do those movements.

假设您要做一个奇怪的实验，将 30 磅的重物固定在脚踝上，然后执行这些动作。

Well, if you weren't specifically contracting your calves in each step, there's no reason for the calves to take on the bulk of the work, and you would distribute that work across your hip flexors and other aspects of your musculature.

好吧，如果你没有在每一步中专门收缩你的小腿，那么小腿就没有理由承担大部分工作，你会将该工作分配到你的髋部屈肌和肌肉组织的其他方面。

Your whole nervous system seeks to gain efficiency.

你的整个神经系统都在寻求提高效率。

It seeks to spread out the effort.

它寻求分散努力。

Andrew Huberman:

安德鲁·休伯曼：

You can nest this as a principle for yourself, which is if you want to get stronger, it's really about moving progressively greater loads or increasing the amount of weight that you move, whereas if you're specifically interested in generating hypertrophy, it's all about trying to generate those really hard, almost painful localized contractions of muscle.

你可以将这一点作为你自己的一条原则，也就是说，如果你想变得更强壮，实际上就是要逐渐移动更大的负荷或增加你移动的重量，而如果你对产生肌肉肥大特别感兴趣，那就要尝试产生那些非常困难的、几乎痛苦的局部肌肉收缩。

Now, of course, how much weight you use in order to generate those contractions will also impact hypertrophy.

当然，现在为了产生这些收缩而使用的重量也会影响肥大。

Andrew Huberman:

安德鲁·休伯曼：

But I think most people don't really understand the mind-muscle connection.

但我认为大多数人并不真正理解思维与肌肉的联系。

It sounds like a great thing, but it's actually one of the things you want to avoid if your goal is simply to become more supple or to become stronger.

这听起来像是一件很棒的事情，但如果您的目标只是变得更柔软或变得更强壮，那么这实际上是您想要避免的事情之一。

You want to do the movements properly and safely, of course, but it's the opposite of hypertrophy.

当然，你想要正确、安全地完成这些动作，但这与肥大相反。

Where with hypertrophy, you're really trying to make that particular muscle, sometimes two muscles, do the majority, if not all the work, whereas in moving force loads in trying to generate activity of any kind, like lifting a bar, or doing a chin-up or something, those so-called compound movements that involve a lot of muscle groups, if your goal is to be better at those, you want to avoid isolating any one particular muscle.

在肌肉肥大的情况下，你实际上是在努力让那块特定的肌肉（有时是两块肌肉）完成大部分（如果不是全部）工作，而在试图产生任何类型的活动（例如举起杠铃或做引体向上或其他活动）时移动力负荷，这些所谓的复合运动涉及许多肌肉群，如果你的目标是在这些方面做得更好，你需要避免孤立任何一块特定的肌肉。

Andrew Huberman:

安德鲁·休伯曼：

Now, I know this probably comes across as an obvious duh, especially to the folks that have spent a lot of time in the gym aimed at getting hypertrophy, but I think most people don't appreciate that it's the nerve-to-muscle connections and the distinction between isolating nerve-to-muscle connections versus distributing the work of nerve-to-muscle connections that's vital in determining whether or not you generate hypertrophy, isolated nerve-to-muscle contractions versus strength and offsetting strength loss, which would be distributed nerve-to-muscle connections.

现在，我知道这可能会被认为是一个明显的废话，特别是对于那些在健身房花费大量时间旨在获得肥大的人来说，但我认为大多数人都没有意识到神经到肌肉的连接以及隔离神经到肌肉连接与分配神经到肌肉连接的工作之间的区别对于确定是否产生肥大至关重要，孤立的神经到肌肉收缩与力量以及抵消力量损失至关重要，这将是分布式神经与肌肉连接。

Andrew Huberman:

安德鲁·休伯曼：

If ever there was an area of practical science that was very confused, very controversial and almost combative at times, it would be this issue of how best to train.

如果说实用科学中有一个领域非常混乱、非常有争议并且有时几乎是好斗的，那就是如何最好地训练这个问题。

I suppose the only thing that's even more barbed wire of a conversation than that is how best to eat for health.

我想唯一比这更刺耳的谈话就是如何最好地饮食以保持健康。

Those seem to be the two most common areas of online battle.

这似乎是在线战斗中最常见的两个领域。

The scientific literature has a lot to say about both of those things.

科学文献对这两件事有很多说法。

Andrew Huberman:

安德鲁·休伯曼：

Again, my sources for what I'm about to tell you are Professor Andy Galpin and colleagues.

再说一次，我要告诉你们的信息的来源是安迪·加尔平教授和他的同事。

I know there are other excellent people out there in the field, but I really trust his work.

我知道这个领域还有其他优秀的人，但我真的相信他的工作。

He does very controlled studies.

他进行了非常严格的对照研究。

He spent a lot of time in this space, and what's really exciting is that in just the last three years or so, there's been a tremendous amount of information to come out about the practical steps that one can take in order to maximize the benefits of resistance exercise of any kind.

他在这个领域花了很多时间，真正令人兴奋的是，在过去三年左右的时间里，出现了大量关于人们可以采取的实际步骤的信息，以最大限度地发挥任何形式的抗阻运动的好处。

I'm going to talk about those and I'm going to talk about the research.

我将谈论这些，我将谈论研究。

I will provide some links both to a couple of the more in-depth tutorials from Dr. Galpin as well as some of the papers that the information I'm about to tell you stems from.

我将提供一些链接，指向 Galpin 博士的一些更深入的教程以及我要告诉您的信息所源自的一些论文。

Andrew Huberman:

安德鲁·休伯曼：

There's a lot of information saying that you need to move weights that are 80 to 90% of your one-rep maximum or 70%, or cycle that for three weeks on and then go to more moderate weights.

有很多信息表明，您需要移动一次最大重量的 80% 到 90% 或 70%，或者循环三周，然后转向更适中的重量。

There are a lot of paths, as some people say; there are a lot of ways to add up numbers to get 100.

正如有些人所说，道路有很多条；有很多方法可以将数字相加得到 100。

There's a near infinite number of ways to add up different numbers to get to 100.

将不同的数字相加到 100 的方法几乎有无数种。

Andrew Huberman:

安德鲁·休伯曼：

What's very clear now from all the literature that's transpired, and especially from the literature in the last three years, is that once you know roughly your one-repetition maximum — the maximum amount of weight that you can perform an exercise with for one repetition in good form, full range of motion — that it's very clear that moving weights or using bands or using body weight, for instance, in the 30 to 80% of one-rep maximum; that is going to be the most beneficial range in terms of muscle hypertrophy and strength, muscle growth and strength.

现在从所有的文献中，特别是从过去三年的文献中可以清楚地看出，一旦你大致了解了一次重复的最大重量（你可以以良好的形式、全方位的运动进行一次重复的最大重量），那么很明显，移动重量或使用弹力带或使用体重，例如，在一次重复最大重量的 30% 到 80% 之间；就肌肉肥大和力量、肌肉生长和力量而言，这将是最有益的范围。

Andrew Huberman:

安德鲁·休伯曼：

And there will be a bias if you're moving weights that are in the 75%, 80% range, or maybe even going above that, 85 and 90%, you're going to bias your improvements towards strength gains.

如果你移动的重量在 75%、80% 范围内，或者甚至超过 85% 和 90%，就会出现偏差，你的进步就会偏向于力量的增长。

This is true.

这是真实的。

And if you use weights that are in the 30% of your one-repetition maximum or 40% or 50% and doing many more repetitions, of course, then you are biasing towards hypertrophy and what some people like to call muscle endurance.

当然，如果你使用的重量是单次最大重复次数的 30% 或 40% 或 50%，并且进行更多次重复，那么你就会偏向于肌肉肥大，也就是有些人喜欢称之为的肌肉耐力。

But that's a little bit of a complicated term because endurance we almost always think of as relating to running or swimming or some long bouts of activity.

但这是一个有点复杂的术语，因为我们几乎总是认为耐力与跑步或游泳或一些长时间的活动有关。

Andrew Huberman:

安德鲁·休伯曼：

Thirty to 80% of one-repetition maximums, it doesn't really seem to matter for sake of hypertrophy except at the far ends, when you're really trying to bias for strength.

一次重复最大值的 30% 到 80%，对于增肌来说，除了在远端，当你真正想要偏向力量时，这似乎并不重要。

Now, it is clear, however, that one needs to perform those sets to failure, where you can't perform another repetition, in good form again or near to failure.

然而，现在很明显，人们需要将这些组进行到力竭，而此时你不能以良好的状态再次重复或接近力竭。

And there's all sorts of interesting nomenclature that's popping up all over the Internet, some of which is scientific, some of which is not scientific, about how you are supposed to perceive how close you were to failure, et cetera.

互联网上出现了各种各样有趣的术语，其中一些是科学的，一些是不科学的，关于你应该如何看待你距离失败有多近，等等。

But there's some very interesting principles that relate to how the nerves connect to the muscles that strongly predict whether or not this exercise that you're performing will be beneficial for you or not.

但是有一些非常有趣的原理与神经如何连接肌肉有关，这些原理可以强烈预测您正在进行的这项运动是否对您有益。

Here's how it goes:

事情是这样的：

Andrew Huberman:

安德鲁·休伯曼：

For individuals that are untrained, meaning they have been doing resistance exercise for anywhere from zero probably out to about two years, although for some people it might be zero to one year, but those are the so-called beginners.

对于未经训练的人来说，这意味着他们已经进行阻力训练了从零到大约两年的时间，尽管对于某些人来说可能是零到一年，但这些都是所谓的初学者。

They're untrained.

他们没有受过训练。

For those people, the key parameter seems to perform enough sets of a given exercise per muscle per week.

对于这些人来说，关键参数似乎是每周对每块肌肉进行足够多的指定锻炼。

The same is also true for people that have been training for one or two years or more.

对于训练了一年、两年甚至更长的人来说也是如此。

What differs is how many sets to perform depending on whether or not you're trained or untrained.

不同之处在于要执行多少组，具体取决于您是否经过训练。

Andrew Huberman:

安德鲁·休伯曼：

Let's say you're somebody who's been doing some resistance exercise on and off over the years, and you decide you want to get serious about that for sake of sport or offsetting age-related declines in strength.

假设您多年来一直断断续续地进行一些阻力运动，并且您决定为了运动或抵消与年龄相关的力量下降而认真对待这一运动。

The range of sets to do in order to improve strength, to activate these cascades in the muscle, ranges anywhere from two, believe it or not, to 20 per week.

不管你信不信，为了提高力量、激活肌肉中的这些级联反应，要做的练习组数从每周 2 组到每周 20 组不等。

Again, these are sets per week and they don't necessarily all have to be performed in the same weight-training session.

同样，这些是每周的组数，它们不一定都必须在同一次重量训练中进行。

I will talk about numbers of sessions.

我将谈论会议的数量。

It appears that five sets per week in this 30% to 80% of the one-repetition maximum range, getting close to failure or occasionally actually going to full muscular failure, which isn't really full muscular failure but the inability to generate a contraction of the muscle or move the weight in good form — I'll go deeper into that in a moment — but about five sets per week is what's required just to maintain your muscle.

看起来每周五组在一次重复最大范围的 30% 到 80% 范围内，接近力竭或偶尔实际上完全肌肉力竭，这并不是真正的完全肌肉力竭，而是无法产生肌肉收缩或以良好的状态移动重量 - 我稍后会更深入地讨论这一点 - 但每周大约五组是维持肌肉所需的。

Think about that.

想想看。

Andrew Huberman:

安德鲁·休伯曼：

If you're somebody who's adverse to resistance training, you are going to lose muscle size and strength.

如果你不喜欢阻力训练，你就会失去肌肉的大小和力量。

Your metabolism will drop, your posture will get worse, everything in the context of nerve-to-muscle connectivity will get worse over time unless you are generating five sets or more of this 30% to 80% of your one repetition maximum per week.

随着时间的推移，你的新陈代谢会下降，你的姿势会变得更糟，神经与肌肉连接方面的一切都会变得更糟，除非你每周进行五组或更多重复次数上限的 30% 到 80%。

Andrew Huberman:

安德鲁·休伯曼：

What this means is for the typical person who hasn't done a lot of weight training, you need to do at least five sets per muscle group.

这意味着对于没有进行大量重量训练的典型人来说，每个肌肉群至少需要做五组。

Now, that's just to maintain.

现在，这只是维持。

And then there's this huge range that goes all the way up to 15 and in some case 20 sets per week.

而且范围很大，每周可以达到 15 组，有时甚至达到 20 组。

Now, how many sets you perform is going to depend on the intensity of the work that you perform.

现在，您执行多少组将取决于您执行的工作强度。

This is where it gets a little bit controversial, but I think nowadays most people agree, and Dr. Galpin confirmed, that 10%, not to be confused with the 10% we discussed earlier, but 10% of the sets of a given workout or 10% of workouts overall should be of the high intensity sort where one is actually working to muscular failure.

这就是它有点争议的地方，但我认为现在大多数人都同意，加尔平博士证实，10%，不要与我们之前讨论的 10% 混淆，但给定锻炼的 10% 组或总体锻炼的 10% 应该是高强度类型，实际上是在锻炼肌肉衰竭。

Andrew Huberman:

安德鲁·休伯曼：

Now, I say not true muscular failure because in theory, you have a concentric movement, which is the lifting of the weight, and then you have the eccentric portion of muscle contraction, which is the lowering.

现在，我说不是真正的肌肉衰竭，因为从理论上讲，你有一个向心运动，即举起重量，然后你有肌肉收缩的偏心部分，即降低。

And eccentric movements — because of the way that muscle fibers lengthen and that sliding act in myosin that we talked about before, you're always stronger in lowering something than you are in lifting it.

还有离心运动——由于肌肉纤维的延长方式以及我们之前讨论过的肌球蛋白的滑动作用，你在降低某物时总是比在举起它时更强。

Andrew Huberman:

安德鲁·休伯曼：

But the point being that most of your training, most of your sets should be not to failure.

但重点是你的大部分训练、大部分组数都不应该失败。

The reason for that is it allows you to do more volume of work without fatiguing the nervous system and depleting the nerve-to-muscle connection in ways that are detrimental.

原因是它可以让您完成更多的工作量，而不会导致神经系统疲劳，也不会以有害的方式耗尽神经与肌肉的连接。

We can make this simple: perform anywhere from five to 15 sets of resistance exercise per week, and that's per muscle, and that's in this 30 to 80% of what your one-repetition maximum.

我们可以让这个变得简单：每周进行 5 到 15 组阻力训练，这是针对每块肌肉的，并且是单次重复次数最大值的 30% 到 80%。

That seems to be the most scientifically supported way of offsetting any decline in muscle strength if you're working in the five-set range and in increasing muscle strength when you start to get up into the 10 and 15 set range.

如果你在五组范围内训练，这似乎是抵消肌肉力量下降的最科学支持的方法，而当你开始进入 10 组和 15 组范围时，这似乎是增加肌肉力量的方法。

Andrew Huberman:

安德鲁·休伯曼：

Now, the caveat to that is everyone varies, and muscles vary in terms of recoverability depending on how well you can control the contraction of muscles deliberately, and you can actually figure that out by sort of marching.

现在，需要注意的是，每个人都是不同的，肌肉的可恢复性也有所不同，这取决于你有意识地控制肌肉收缩的程度，你实际上可以通过某种行进来弄清楚这一点。

You might take five minutes and just march across your body and mentally try and control the contractions of muscles in a very deliberate way to the point where you can generate a hard contraction.

你可能需要花五分钟的时间，在你的身体上大步走动，并在精神上尝试以一种非常刻意的方式控制肌肉的收缩，直到你可以产生剧烈的收缩。

And you may have to move a limb in order to do this, by the way; I'm not talking about just mentally contracting your bicep without moving your wrist.

顺便说一下，你可能需要移动肢体才能做到这一点；我说的不是仅仅在精神上收缩你的二头肌而不移动你的手腕。

I'm talking about doing that without any weight in hand or any band or any resistance.

我说的是在手上没有任何重量、没有任何带子或任何阻力的情况下做到这一点。

Andrew Huberman:

安德鲁·休伯曼：

If you can generate a high-intensity contraction using these upper-motor-neuron-to-lower-motor-neuron pathways to muscle, you might think, "Well, I should perform many more sets." But actually the opposite is true.

如果你可以利用这些上运动神经元到下运动神经元的肌肉通路产生高强度收缩，你可能会想，“好吧，我应该做更多组。”但事实恰恰相反。

If you can generate high-intensity muscular contractions using your brain, using your neurons, it will take fewer sets in order to stimulate the muscle to maintain itself and to stimulate the muscle in order to grow or get stronger.

如果你可以用你的大脑、用你的神经元产生高强度的肌肉收缩，那么就需要更少的组数来刺激肌肉维持自身并刺激肌肉生长或变得更强。

The more efficient you are in recruiting motor units — remember Henneman's size principle; the recruitment of more motor units, which isn't just muscles, it's nerve-to-muscle connections.

你募集运动单位的效率越高——记住亨尼曼的尺寸原则；募集更多的运动单位，这不仅仅是肌肉，还有神经与肌肉的连接。

The better you are at doing that, the more you will recruit these so-called high-threshold motor units, the ones that are hard to get to, the more you'll kick off the cascades of things within muscle that stimulate muscle growth and strength.

你做得越好，你就越能招募这些所谓的高阈值运动单位，即那些难以到达的单位，你就越能在肌肉内启动一系列刺激肌肉生长和力量的事情。

Andrew Huberman:

安德鲁·休伯曼：

If you have muscles that are challenging to contract, it's going to take more sets in order to stimulate the desired effect in those muscles, not fewer.

如果您的肌肉难以收缩，则需要进行更多组数才能刺激这些肌肉达到所需的效果，而不是更少。

If you have muscles that you are very good at generating force within, it's going to take fewer sets.

如果你的肌肉非常擅长产生力量，那么就需要更少的组数。

Now, how many sets?

现在有多少套？

You are going to have to determine that.

你必须确定这一点。

It's going to depend for those of you that are using like 50% of your one-repetition maximum, because you're doing a lot of repetitions, you might find that three or four, five sets will maintain the muscle.

这取决于那些只使用一次重复次数上限 50% 的人，因为你做了很多次重复，你可能会发现三组、四组、五组就能保持肌肉。

You might decide to do that once at one point in the week and then do it again.

您可能决定在一周的某个时间这样做一次，然后再做一次。

If you're going for 10 sets a week, you can divide that among two sessions, or you can do that all in one session.

如果您每周要进行 10 组，您可以将其分成两次训练，或者您可以在一次训练中完成所有训练。

Andrew Huberman:

安德鲁·休伯曼：

The data really show it doesn't matter.

数据确实表明这并不重要。

There are some differences in terms of whether or not you're trying to generate maximum intensity within a workout or whether or not you want to spread that out.

就您是否试图在锻炼中产生最大强度或是否想要分散锻炼而言，存在一些差异。

But in general, resistance workouts of any kind tend to be best favored by workouts that are somewhere between 45 minutes and 60 minutes, and generally not longer than 60 minutes because that's when all the things like cortisol and some of the inflammatory pathways really start to create a situation in the muscle and in the body that's not so great for you.

但总的来说，任何类型的抗阻训练往往最适合 45 分钟到 60 分钟之间的训练，并且通常不超过 60 分钟，因为此时皮质醇和一些炎症途径等所有物质真正开始在肌肉和身体中产生对您不利的情况。

It's not a hard-and-fast rule that the ax doesn't drop at 60 minutes, but it's pretty clear that performing this 5 to 15 sets per week, whether or not it's in one workout or whether it's divided up across multiple workouts, is really what's going to be most beneficial.

斧头在 60 分钟后不会掉落并不是硬性规定，但很明显，每周进行 5 到 15 组训练，无论是在一次锻炼中还是分成多次锻炼，确实是最有益的。

Andrew Huberman:

安德鲁·休伯曼：

And please do keep in mind Henneman's size principle and the recruitment of motor units, and remember, the better you are at contracting particular muscles and in isolating those muscles, the fewer sets likely you need to do in order to get the desired effect.

请记住亨尼曼的尺寸原则和运动单位的募集，并记住，你越擅长收缩特定的肌肉和隔离这些肌肉，你需要做的组数就越少才能达到预期的效果。

Andrew Huberman:

安德鲁·休伯曼：

Now, what about people who have been training for a while?

那么，那些已经训练了一段时间的人呢？

If you're somebody who's been doing weight training for a while, the data point to the fact that more volume can be beneficial even for muscles that you are very efficient at contracting.

如果您已经进行了一段时间的举重训练，那么数据表明，即使对于收缩效率很高的肌肉来说，增加训练量也是有益的。

Andrew Huberman:

安德鲁·休伯曼：

Now, the curve on this, the graph on this, begins again at about five sets per week for maintaining a given muscle group and extends all the way out to 25 or 30 sets per week.

现在，这个曲线，这个图表，再次开始于每周大约 5 组，以维持给定的肌肉群，并一直延伸到每周 25 或 30 组。

However, there are individuals who, for whatever reason, can generate so much force, they're so good at training muscles that they can generate so much force in just four or six or eight sets that doing this large volume of work is actually going to be counterproductive.

然而，有些人，无论出于何种原因，都可以产生如此大的力量，他们非常擅长训练肌肉，以至于只需四组、六组或八组就可以产生如此大的力量，以至于做如此大量的工作实际上会适得其反。

Everyone needs to figure out for themselves, first of all, how often you're willing to do resistance exercise of any kind.

每个人都需要自己弄清楚，首先，你愿意多久进行一次任何形式的阻力运动。

And again, it doesn't matter if you're using bands or weights or body weight.

再说一遍，无论你使用的是弹力带、哑铃还是体重，都没有关系。

For instance, if you're doing chin-ups, chances are, unless you are very strong, that you're not using weights, you're just using something that you can hold onto.

例如，如果你在做引体向上，除非你非常强壮，否则你很可能不会使用重量，而只是使用可以抓住的东西。

Or if you're doing push-ups, some of you will be working in that 30 to 80% of your one-repetition maximum range.

或者，如果您正在做俯卧撑，有些人会在一次重复最大范围的 30% 到 80% 内进行锻炼。

It doesn't necessarily mean that you have to be moving weights in a gym, for instance.

例如，这并不一定意味着您必须在健身房举重。

Andrew Huberman:

安德鲁·休伯曼：

The purpose here is to figure out what muscles you're trying to train.

这里的目的是弄清楚您要训练哪些肌肉。

That's an issue that we'll talk about in a moment.

这是我们稍后要讨论的一个问题。

And then it does appear that somewhere between five and 15 sets per week is going to be the thing that's going to work for most people.

看来每周 5 到 15 组对大多数人来说是有效的。

Now, this is based on a tremendous amount of work that was done by Andy Galpin and colleagues, Brad Schoenfeld and colleagues, and others, Mike Roberts, there's a huge group of people out there doing exercise physiology and a small subset of them that are linking them back to real world protocols that don't just pertain to athletes.

现在，这是基于安迪·加尔平（Andy Galpin）和他的同事、布拉德·舍恩菲尔德（Brad Schoenfeld）和他的同事以及其他人迈克·罗伯茨（Mike Roberts）所做的大量工作，有一大群人在研究运动生理学，其中一小部分人正在将他们与现实世界的协议联系起来，而这些协议不仅仅适用于运动员。

That's mainly what I'm focusing on today, and surely there will be exceptions.

这就是我今天主要关注的内容，当然也会有例外。

Andrew Huberman:

安德鲁·休伯曼：

Now, if you are going to divide the sets across the week, you're not going to do all 10 sets, for instance, for a given muscle group in one session.

现在，如果您打算在一周内划分组数，那么您就不会在一次训练中针对给定的肌肉群完成全部 10 组。

Then of course, it's imperative that the muscles recover in between sessions.

当然，肌肉在两次训练之间的恢复势在必行。

And we are going to talk about recovery both at the systemic level, the whole nervous system, and at the local level, the nerve-to-muscle and local, even muscle, level.

我们将讨论全身水平（整个神经系统）和局部水平（神经到肌肉和局部甚至肌肉水平）的恢复。

We'll talk about that in about 10 minutes when we talk about recovery.

我们将在大约 10 分钟后讨论恢复时讨论这一点。

Andrew Huberman:

安德鲁·休伯曼：

I do want to mention something very important, which is that everything I'm referring to here, it has to do with full range of motion.

我确实想提一些非常重要的事情，那就是我在这里提到的一切都与全方位的运动有关。

And you might ask, "Well, what about the speeds of movements?" This actually turns out to be a really interesting data set.

您可能会问：“那么运动速度呢？”这实际上是一个非常有趣的数据集。

For generating explosiveness and speed, so for sprinters or throwing sports, or for people that want to generate a lot of jumping power, it does appear that learning to move weights as fast as you safely can, especially under moderate-to-heavy loads, can increase explosiveness and speed.

为了产生爆发力和速度，对于短跑运动员或投掷运动，或者对于想要产生大量跳跃力的人来说，学习尽可能安全地快速移动重物，尤其是在中到重负荷下，确实可以提高爆发力和速度。

And most of that effect is from changes in the neurons.

这种影响大部分来自神经元的变化。

It's not from changes in the muscle, it's from changes in the way that the upper motor neurons communicate with the lower motor neurons and generating a pathway, a neural circuit, as we call it, that is very efficient at generating action potentials, which are the electricity within neurons to trigger the muscle.

这不是来自肌肉的变化，而是来自上运动神经元与下运动神经元通信的方式的变化，并产生一条通路，即我们所说的神经回路，它在产生动作电位方面非常有效，动作电位是神经元内触发肌肉的电流。

Andrew Huberman:

安德鲁·休伯曼：

Now, of course, there are events that happen from nerve to muscle, but the takeaway from that enormous literature, frankly, is that if you want to get faster, yes, it can be beneficial to get stronger.

当然，现在有些事件是从神经到肌肉发生的，但坦率地说，从大量文献中得出的结论是，如果你想变得更快，是的，变得更强可能是有益的。

But if you want to dedicate resistance...

但如果你想奉献抵抗……

PART 1 OF 3 ENDS Andrew Huberman:

第 1 部分（共 3 部分）结束 Andrew Huberman：

…

……

stronger.

更强。

But if you want to dedicate resistance training specifically to jumping higher, to running faster, to throwing further and these sorts of things, that learning to generate force with increasing speed is going to be beneficial.

但如果你想专门进行阻力训练来跳得更高、跑得更快、投掷得更远等等，那么学习以越来越快的速度产生力量将会是有益的。

On the flipside of that, for people that want to get stronger, it appears that the slowing down of the weight as things get harder is a key parameter in recruiting those high-threshold motor units.

另一方面，对于想要变得更强壮的人来说，随着事情变得越来越困难，体重的减慢似乎是招募那些高阈值运动单位的关键参数。

So let me phrase that a little bit differently.

让我用稍微不同的措辞来表达。

Andrew Huberman:

安德鲁·休伯曼：

Think about a set in the gym or think about a set of push-ups or a set of pull-ups.

想想健身房里的一组动作，或者想想一组俯卧撑或一组引体向上。

Initially you can move very fast if you like.

最初，如果您愿意，您可以移动得非常快。

If you want to generate hypertrophy, the goal really is not necessarily to move super slow, but to isolate the muscle, and therefore not to use momentum.

如果你想产生肌肉肥大，目标实际上不一定是移动得非常慢，而是孤立肌肉，因此不使用动量。

Rather than lift weights, as they say, challenge muscles.

正如他们所说，挑战肌肉而不是举重。

If you want to get stronger, you're going to be distributing that effort over more muscles and more of your nervous system.

如果你想变得更强壮，你就会把精力分配到更多的肌肉和更多的神经系统上。

Andrew Huberman:

安德鲁·休伯曼：

For generating explosiveness and speed, it's very clear that learning to generate forces quickly and to move heavy or moderately heavy loads quickly is going to be beneficial because of the way that you train the motor neurons, and of course, changes in the muscle.

为了产生爆发力和速度，很明显，学习快速产生力量并快速移动重物或中等重物将是有益的，因为你训练运动神经元的方式，当然还有肌肉的变化。

But this could look different for different sports, and obviously you want to make safety paramount.

但对于不同的运动来说，这可能看起来有所不同，显然你希望安全至上。

If you're injured, you're not going to be able to train at all for sport or for any purpose, that is.

也就是说，如果您受伤了，您将根本无法进行运动或任何目的的训练。

And so what this would involve is something like 60 to 75% of a one-repetition maximum, and then in a controlled way moving that as quickly as one can throughout the entire set, and certainly not going to failure.

因此，这将涉及大约一次重复最大值的 60% 到 75%，然后以一种受控的方式在整组中尽可能快地移动，而且肯定不会失败。

Because as you approach failure, the inability to move the weight with good form, the weight inevitably slows down.

因为当你接近失败时，无法以良好的形式移动重量，重量不可避免地会减慢。

In fact, there are a lot of new technologies now that are focused on informing people of how quickly the bar or weight is moving.

事实上，现在有很多新技术都专注于告知人们杠铃或重物移动的速度。

Andrew Huberman:

安德鲁·休伯曼：

I saw an advertisement for this the other day.

前几天我看到一则广告。

There are things that people can attach to bars that will literally speak to you as you're doing a set and inform you whether or not you're moving four times more slowly per rep than you were at the beginning, and trying to hone in on the exact speed of movement.

人们可以在杠上附加一些东西，当你做一组动作时，它们会直接对你说话，告诉你每次重复的移动速度是否比开始时慢四倍，并试图磨练准确的移动速度。

In talking to these experts prior to this episode, it does appear that for sake of hypertrophy, as long as you're not moving the muscles so quickly that you start to distribute the effort to lots of other muscles, it doesn't really matter, because as the set gets harder, the motor units that you recruit will increase; the number of neurons that you recruit and the number of muscle fibers, in particularly these high-threshold muscle fibers will increase.

在本集之前与这些专家的交谈中，我们发现，为了增肌，只要你移动肌肉的速度不那么快，以至于你开始将力量分散到许多其他肌肉上，这并不重要，因为随着组数的增加，你招募的运动单位也会增加；您招募的神经元数量和肌纤维数量，特别是这些高阈值肌纤维的数量将会增加。

And so it's really only for purposes of hypertrophy that you really need to be concerned about how quickly the weight is slowing down.

因此，只有出于增肌的目的，您才真正需要关心体重减慢的速度。

Andrew Huberman:

安德鲁·休伯曼：

However, if you're trying to get faster, more explosive and generate more speed and jumping power, throwing power, things of that sort, you never really want to use a weight or get to a portion of the set where you're moving the bar very, very slowly.

然而，如果你想变得更快、更具爆发力并产生更多的速度和跳跃力、投掷力等，你永远不会真正想要使用重量或到达你非常非常缓慢地移动杠铃的部分。

And I'm sure as I say that, some of the exercise physiologists and advanced trainers out there will come after me with pitchforks, which is fine.

正如我所说，我确信一些运动生理学家和高级训练师会用干草叉来追随我，这很好。

I'd love to see the literature that shows that low gear, slow movements with very heavy weights can indeed improve explosiveness.

我很想看到文献表明，低速、缓慢的运动和非常重的重量确实可以提高爆发力。

And that may in fact be the case, but the data that I was able to access was essentially as I described just a moment ago.

事实上可能是这样，但我能够访问的数据基本上正如我刚才所描述的那样。

Andrew Huberman:

安德鲁·休伯曼：

So as you're probably starting to realize, you need to customize a resistance practice for your particular needs and goals.

因此，您可能开始意识到，您需要根据您的特定需求和目标定制阻力练习。

And I certainly am not the first to suggest that people periodize their training, that they do things from anywhere from one month to six months, and to see how it goes, and to make modifications as they go.

我当然不是第一个建议人们定期训练的人，他们可以从一个月到六个月的时间进行训练，看看进展如何，并在训练过程中进行修改。

Because the nervous system, in particular the neuromuscular system, changes very quickly at the beginning of training.

因为神经系统，特别是神经肌肉系统，在训练开始时变化非常快。

Andrew Huberman:

安德鲁·休伯曼：

In fact, some of the changes that one can see when they first embrace or start resistance training can be very remarkable, but they tend to slow over time.

事实上，当人们第一次接受或开始阻力训练时可以看到的一些变化可能非常显着，但随着时间的推移，这些变化往往会变慢。

So we've talked about a few principles: the fact that you need to get sufficient volume; you need at least five sets to maintain, and you probably need about 10 sets per muscle group in order to improve muscle; that moving weights of moderate to moderately heavy weight quickly is going to be best for explosiveness; that isolating muscles and really contracting muscles hard, something that you can test by just when you're outside the training session, seeing whether or not you can cramp the muscle hard, will really tell you your capacity to improve hypertrophy or to engage strength changes in that muscle; that your ability to contract a muscle hard is inversely related to the number of sets that you should do in order to isolate and stimulate that muscle.

所以我们讨论了一些原则：你需要获得足够的音量；你至少需要5组来维持，每个肌群可能需要10组左右才能提高肌肉；快速移动中等至中等重量的重量最有利于爆发力；隔离肌肉并真正用力收缩肌肉，您可以在训练之外进行测试，看看是否可以用力收缩肌肉，这将真正告诉您改善肌肉肥大或参与该肌肉力量变化的能力；你用力收缩肌肉的能力与你为了隔离和刺激该肌肉而应该做的组数成反比。

Andrew Huberman:

安德鲁·休伯曼：

And there are some other things that can enhance the whole process of building nerve-to-muscle connections, making them more efficient and generating, if you like, more strength and hypertrophy.

还有一些其他的东西可以增强建立神经到肌肉连接的整个过程，使它们更有效，并且如果你愿意的话，可以产生更多的力量和肥大。

One of them, I loath to say, I was told, is in-between set contractions.

有人告诉我，其中之一是介于阵发性宫缩之间，我不愿意说。

The other name for this is, the people in the gym, it does typically seem to be guys in the gym, flexing their muscles in between sets.

这个的另一个名字是，健身房里的人，通常看起来是健身房里的人，在组间展示他们的肌肉。

And indeed, the research supports the fact that contractions of about 30 seconds in between the actual work sets, they're not going to favor better performance on the work sets.

事实上，研究支持这样一个事实：在实际训练组之间进行约 30 秒的收缩，并不利于在训练组中获得更好的表现。

If anything, they're going to compromise them.

如果有什么的话，他们就会妥协。

But those hard contractions in between sets, for a variety of reasons related to local muscle metabolism, as well as what we talked about before, which are stress, tension and damage, they seem to improve stress, tension and damage and the nerve-to-muscle contraction in ways that facilitate hypertrophy.

但组间的剧烈收缩，由于与局部肌肉代谢相关的各种原因，以及我们之前谈到的压力、紧张和损伤，它们似乎可以改善压力、紧张和损伤以及神经到肌肉的收缩，从而促进肌肉肥大。

Andrew Huberman:

安德鲁·休伯曼：

In other words, if you see that person flexing in between sets in the gym, provided that they're really isolating that muscle, and provided it's one that they ought to be improving, not one of these people that always skips leg day type of people, these people who are highly asymmetric, although that's up to them, that process of flexing in between sets does seem to improve the nerve-to-muscle connection and enhance hypertrophy.

换句话说，如果你看到那个人在健身房的组间弯曲，只要他们确实隔离了那块肌肉，并且是他们应该改进的肌肉，而不是那些总是跳过腿日类型的人，这些高度不对称的人，尽管这取决于他们，但在组间弯曲的过程似乎确实改善了神经与肌肉的连接并增强了肌肉肥大。

And I say I was loathe to say it, because nowadays with phones, it seems like the end of every set includes a selfie, and it's like the 11th rep of every set, I like to joke.

我说我不愿意这么说，因为现在有了手机，似乎每组的结尾都包含一张自拍照，而且就像每组的第 11 次，我喜欢开玩笑。

Andrew Huberman:

安德鲁·休伯曼：

It seems like very few people are capable of actually going into the gym and doing a workout without taking a picture of themselves, which I think is fine if that's your thing.

似乎很少有人能够在不拍自己照片的情况下真正进入健身房进行锻炼，我认为如果这是你的事就很好。

Although I must say that the athletes that I know, and even the recreational athletes that I know who seem to get the most out of their training and who also seem to get the most out of other aspects of their life, seem to be able to control their phone behavior, both in the gym and outside of the gym.

尽管我必须说，我认识的运动员，甚至是我认识的休闲运动员，他们似乎从训练中获得了最大收益，并且似乎也从生活的其他方面获得了最大收益，似乎能够控制自己的手机行为，无论是在健身房内还是在健身房外。

But that's more of an editorial point there.

但这更多的是一个编辑点。

Andrew Huberman:

安德鲁·休伯曼：

In an earlier episode, I talked about estrogen and testosterone, and during that discussion I talked about the use of resistance exercise specifically for increasing testosterone, both in men and in women.

在之前的一集中，我谈到了雌激素和睾酮，在那次讨论中，我谈到了使用抗阻运动专门增加男性和女性的睾酮。

And indeed, that is a powerful effect of resistance exercise, and indeed, it's mediated by the nerve-to-muscle connections.

事实上，这是抗阻运动的强大效果，而且它是由神经与肌肉的连接介导的。

We talked about that in that earlier episode.

我们在前一集中讨论过这一点。

Andrew Huberman:

安德鲁·休伯曼：

I just want to briefly mention that protocol since it's distinctly different from the other protocols I've talked about today.

我只想简单提一下该协议，因为它与我今天讨论的其他协议明显不同。

The protocols I've talked about today, thus far, of explosive movements or of hypertrophy-based training, provided the training is 60 minutes or less, will cause increases in serum testosterone.

到目前为止，我今天谈到的爆发性运动或基于增肌的训练方案，只要训练时间不超过 60 分钟，就会导致血清睾酮水平增加。

That's been shown over and over again.

这已经被一再证明了。

And if the session extends too long, past 75 minutes, and is of sufficiently high intensity, chances are testosterone levels will start to drop and cortisol levels will go up in ways that can be detrimental to recovery and the goals of the training.

如果训练时间太长，超过 75 分钟，并且强度足够高，睾丸激素水平可能会开始下降，皮质醇水平可能会上升，从而不利于恢复和训练目标。

But that's different than training that's specifically geared toward increasing testosterone.

但这与专门针对增加睾丸激素的训练不同。

Andrew Huberman:

安德鲁·休伯曼：

Duncan French, who's one of the directors of the UFC Performance Center, when he was a graduate student at University of Connecticut, Storrs, did some beautiful work.

邓肯·弗伦奇 (Duncan French) 是 UFC 表演中心的主任之一，他在康涅狄格大学斯托斯分校读研究生时，做了一些出色的工作。

He and his colleagues found the ideal training protocols for stimulating testosterone release, which is something that many people want to do for a variety of reasons.

他和他的同事找到了刺激睾酮释放的理想训练方案，这是许多人出于各种原因想要做的事情。

And that involved doing six sets of 10 repetitions, even if it requires lightening the weight on one set to the next, with about two minutes, 120 seconds, rest in between sets, which if you think about it is pretty short rest, and is pretty darn hard work.

这涉及到做六组，每组重复 10 次，即使需要从一组减轻重量到下一组，组间休息大约两分 120 秒，如果你仔细想想，这是相当短的休息，而且是相当艰苦的工作。

Andrew Huberman:

安德鲁·休伯曼：

Now what's interesting is that there's a very limited threshold for increasing testosterone.

现在有趣的是，增加睾酮水平的阈值非常有限。

That protocol of six sets of 10 repetitions led to these big increases in serum testosterone.

该方案由 6 组、每组 10 次重复组成，导致血清睾酮水平大幅增加。

But if people did 10 sets of 10, so just four more repetitions per set, then testosterone did not increase.

但如果人们做 10 组，每组 10 次，那么每组只需再重复 4 次，那么睾丸激素就不会增加。

In fact, you got more of this catabolic cortisol-like pathway.

事实上，你得到了更多这种分解代谢皮质醇样途径。

You get other benefits from this so-called 10 sets of 10 protocol, but not the testosterone increase, and maybe even reductions in testosterone.

你可以从这个所谓的 10 组 10 组方案中获得其他好处，但睾酮激素不会增加，甚至可能会减少。

Andrew Huberman:

安德鲁·休伯曼：

Now it's important to point out that that six sets of 10 was done with big compound movements, so things like squats or dead lifts or chin-ups or things of that sort, and those were done as single sessions not in concert with a bunch of other exercise.

现在需要指出的是，六组每组十次是通过大的复合动作完成的，所以像深蹲、硬拉、引体向上或类似的动作，这些都是单独进行的，而不是与一堆其他练习配合进行。

Although, if athletes are doing that, there's no reason why they couldn't also do other types of training elsewhere in the week.

不过，如果运动员这样做，他们就没有理由不能在本周的其他地方进行其他类型的训练。

I asked Duncan about this and he mentioned that that done twice a week is probably the maximum amount that anyone could do that, and still maintain this increase in testosterone.

我问邓肯这个问题，他提到每周做两次可能是任何人可以做到的最大量，并且仍然保持睾丸激素的增加。

It's a very interesting protocol, because as a neuroscientist, it's amazing to me that six sets of 10 repetitions with something causes a distinctly different result in terms of hormone output than 10 sets of the exact same movement.

这是一个非常有趣的协议，因为作为一名神经科学家，令我惊讶的是，六组 10 次重复某件事会在激素输出方面与 10 组完全相同的运动产生明显不同的结果。

And it speaks to the exquisite way in which nerve-to-muscle connections dictate the whole physiology of your entire system.

它说明了神经与肌肉的连接决定整个系统的整个生理机能的微妙方式。

Andrew Huberman:

安德鲁·休伯曼：

If there's a theme that I really want to bring forward today is that weight training or resistance training of any kind is really used for either systemic effects, 10% of training done where you're feeling that burn, which means lactate will be present and sending signals to your brain and to your heart and to your liver that are beneficial, or isolating muscles, which may also generate a kind of lactate, which is associated with the burn, result.

如果我今天真正想提出的一个主题是，任何类型的举重训练或阻力训练实际上都会产生全身效应，那么 10% 的训练是在你感觉烧伤的情况下进行的，这意味着乳酸会存在，并向你的大脑、心脏和肝脏发送有益的信号，或者隔离肌肉，这也可能会产生一种与烧伤相关的乳酸。

But that isolation of muscles is distinctly different.

但肌肉的隔离却截然不同。

So systemic versus isolated, those are the two general ways in which resistance training can be applied.

因此，系统性训练与孤立性训练是应用阻力训练的两种常见方法。

So I just wanted to mention that earlier protocol because it's well supported by the literature.

所以我只想提一下早期的协议，因为它得到了文献的充分支持。

Andrew Huberman:

安德鲁·休伯曼：

If you were to incorporate that protocol, you might ask, "Well then can you do any other weight training during the week?" And sure, of course you can, provided you're recovering.

如果您要纳入该方案，您可能会问：“那么您可以在一周内进行其他重量训练吗？”当然，只要您正在康复，您当然可以。

So let's talk about how you know if you're recovering, how you know if a muscle has recovered, and how you know if your whole system is recovered, because recovery is what dictates whether or not you can come back and do more work of a different kind, meaning, I don't know, you do leg training one day, can you and should you come back and do upper body training the next day?

那么，让我们谈谈如何知道自己是否正在恢复，如何知道肌肉是否已经恢复，以及如何知道整个系统是否已恢复，因为恢复决定了您是否可以回来做更多不同类型的工作，也就是说，我不知道，您有一天进行腿部训练，您可以并且应该在第二天回来进行上半身训练吗？

And it dictates whether or not you'll see any improvement from session to session at all.

它决定了您是否会在每次会话中看到任何改进。

Andrew Huberman:

安德鲁·休伯曼：

Before I talk about recovery, I just want to make sure I nail down the details that I was able to extract from the literature and from my conversation with Dr. Galpin.

在谈论康复之前，我只想确定我从文献以及与加尔平博士的谈话中提取的细节。

If you're wondering how quickly to perform repetitions for sake of hypertrophy or strength gains, anywhere from a half a second per repetition all the way up to eight seconds per repetition, it doesn't seem to matter.

如果您想知道为了增肌或增强力量而进行重复的速度有多快，从每次重复半秒一直到每次重复八秒，这似乎并不重要。

Again, if you're thinking about explosiveness or building speed, or you're specifically using resistance training to build endurance, that's a separate matter.

再说一遍，如果您考虑的是爆发力或增强速度，或者您专门使用阻力训练来增强耐力，那就是另一回事了。

We talked about explosiveness and speed; I'll talk about endurance in a few moments.

我们谈论爆发力和速度；稍后我将讨论耐力。

Andrew Huberman:

安德鲁·休伯曼：

We also talked about in-between-set contractions, the so-called selfie effect of people flexing a particular muscle, isolating a particular muscle between sets.

我们还讨论了组间收缩，即人们弯曲特定肌肉的所谓自拍效应，在组间隔离特定肌肉。

Just want to mention that would be a terrible thing to do if your goal is performance on sets, so moving a particular amount of weight.

只是想提一下，如果您的目标是在组中表现，那么这将是一件可怕的事情，因此要移动特定的重量。

That's actually going to diminish the amount of weight that you can move, it's going to enhance muscle growth, and it's going to enhance the nerve-to-muscle isolation of that particular pathway.

这实际上会减少你可以移动的重量，它会促进肌肉生长，并且会增强该特定通路的神经到肌肉的隔离。

So again, that flexing between sets is going to favor hypertrophy, not performance.

再说一次，组间的弯曲有利于增肌，而不是表现。

If you're trying to get stronger, you're trying to move more weights, you're trying to distribute work and you're trying to do maybe skill training with resistance, then flexing between sets is absolutely the wrong thing to do, for obvious reasons.

如果你想变得更强壮，你想移动更多的重量，你想分配工作量，你想进行有阻力的技能训练，那么出于显而易见的原因，在组间弯曲绝对是错误的做法。

You're fatiguing the muscle further.

你会使肌肉进一步疲劳。

Just remaining still or walking around a little bit has been shown to be beneficial in terms of moving some of the lactate out of the muscle, as well as just recovering between sets.

事实证明，保持静止或稍微走动对于将一些乳酸从肌肉中移出以及在组间恢复来说都是有益的。

Andrew Huberman:

安德鲁·休伯曼：

Now, how long to recover between sets is the question.

现在，问题是组间恢复多久。

For the testosterone protocol, Duncan French and colleagues found that it was about two minutes, keeping that really on the clock — two minutes, not longer.

对于睾酮治疗方案，邓肯·弗伦奇（Duncan French）和同事发现大约有两分钟，实际上是在计时——两分钟，而不是更长。

For hypertrophy and for strength gains, it does seem that resting anywhere from two minutes or even three or four or even five or six minutes can be beneficial.

对于肌肉肥大和力量增强来说，休息两分钟甚至三四分钟甚至五六分钟似乎确实是有益的。

And if you're interested in expanding the volume of work that you can do in a given session, at high capacity, at high intensity with a given weight, please see the episode that I did on cold and performance, about supercharging performance, which is based on the work of my colleague, Craig Heller, in the biology department at Stanford, which talks about palmar cooling, about how you can cool the core of the body best through the palms, using these particular venous portals that are only present in your hands.

如果你有兴趣在给定的训练中以高容量、高强度和给定的重量扩大你可以做的工作量，请看我关于寒冷和性能的一集，关于增压性能，这是基于我在斯坦福大学生物系的同事克雷格·海勒的工作，其中讨论了手掌冷却，关于如何通过手掌最好地冷却身体的核心，使用这些仅存在于手中的特殊静脉入口。

People are now doing this with ice packs or with gel packs.

人们现在用冰袋或凝胶袋来做到这一点。

There are a number of different ways one can do this.

有多种不同的方法可以做到这一点。

I talk all about that in that episode.

我在那一集中谈论了所有这些。

Andrew Huberman:

安德鲁·休伯曼：

It allows you to do more repetitions and more work at a given weight over time.

随着时间的推移，它可以让您在给定的重量下进行更多的重复和更多的训练。

So rather than getting 10 repetitions, and then eight, and then seven and then six, through proper use of palmar cooling, one can do 10, 10, 10, 10 and even add sets.

因此，通过正确使用手掌冷却，人们可以做 10、10、10、10 组，甚至增加组数，而不是重复 10 次、8 次、7 次、6 次。

And that's one way that one can accomplish higher volume work without having to drop the weight considerably.

这是人们无需大幅减轻重量即可完成更大工作量的一种方法。

So that's where you can hit that really sweet spot, if that's your goal, of getting strong and generating some hypertrophy, because as soon as you have to drop to lighter weights, excuse me, then you are shifting more towards hypertrophy and endurance, and less toward strength in a given muscle.

所以，如果你的目标是变得强壮并产生一些肥大，那么这就是你可以达到真正最佳点的地方，因为一旦你必须降到较轻的重量，对不起，那么你就会更多地转向肥大和耐力，而不是转向特定肌肉的力量。

So check out that episode.

所以看看那集。

Andrew Huberman:

安德鲁·休伯曼：

The last thing besides between-set contractions and whether or not you're distributing work or whether or not you're really trying to isolate muscles, is this notion of pre-exhausting muscles.

除了组间收缩以及是否分配工作量或者是否真的试图隔离肌肉之外，最后一件事是肌肉预疲劳的概念。

It's been shown over and over again that, for instance, if you want to generate force in a given muscle and really isolate that, doing the isolation work before a compound movement.

事实已经被一再证明，例如，如果你想在给定的肌肉中产生力量并真正隔离该肌肉，请在复合运动之前进行隔离工作。

So this would be leg extensions, the thing where you sit and you extend your toes up toward the ceiling.

所以这就是腿部伸展运动，就是你坐下来，将脚趾向天花板延伸。

Leg extensions before squats will allow the squats to target that muscle group more effectively.

深蹲前的腿部伸展将使深蹲更有效地针对该肌肉群。

and that makes perfectly good sense based on the Henneman's size principle and fatiguing motor units.

根据亨尼曼的尺寸原理和疲劳运动单位，这是完全有道理的。

It should be obvious why that's the case.

为什么会这样应该是显而易见的。

But of course that's going to be antiperformance in terms of how much weight you can lift and maybe even the form that you can maintain when you move to the bigger compound movement.

但当然，这会影响你能举起多少重量，甚至影响你进行更大的复合运动时能保持的姿势。

Andrew Huberman:

安德鲁·休伯曼：

So you really have to ask yourself a number of questions.

所以你真的必须问自己很多问题。

How good are you at isolating a given muscle?

您隔离特定肌肉的能力如何？

Therefore, how many sets do you want to do?

那么，你想做多少组呢？

How often are you willing to train?

您愿意多久训练一次？

Therefore, how many sets are you going to do in a given session versus how many are you going to distribute across the week?

因此，您将在给定的训练中做多少组，以及您将在一周内分配多少组？

Are you aiming for performance?

您的目标是绩效吗？

Are you going to distribute that work across the nervous system in musculature?

您打算将这项工作分配到肌肉组织的神经系统中吗？

Are you trying to move weights, or are you trying to challenge muscles?

您是想举重，还是想挑战肌肉？

If you're trying to challenge muscles, then you really want to focus on things like this pre-exhausting the isolation of a muscle before the compound movement.

如果你想挑战肌肉，那么你真的想在复合运动之前集中精力做这样的事情，即预先耗尽肌肉的孤立性。

Your performance on compound movements will absolutely suffer, but your ability to isolate that muscle and generate hypertrophy through the accumulation of larger myosin, those bigger balloons, will benefit.

你在复合运动中的表现绝对会受到影响，但你隔离肌肉并通过积累更大的肌球蛋白（那些更大的气球）产生肥大的能力将会受益。

And once again, if you're trying to get faster, then the speed of the movement really matters.

再说一次，如果你想变得更快，那么移动的速度就非常重要。

Andrew Huberman:

安德鲁·休伯曼：

So how do we know if we've recovered?

那么我们如何知道自己是否已经康复呢？

How can we test recovery?

我们如何测试恢复情况？

And this is not just recovery from resistance training, this is recovery from running, recovery from swimming.

这不仅仅是阻力训练的恢复，也是跑步、游泳的恢复。

Up until now, I've been talking about resistance training more or less in a vacuum.

到目前为止，我或多或少都是在真空中谈论阻力训练。

I haven't even touched on the fact that many people are running and they're doing resistance training, or they're swimming and they're doing resistance training.

我什至没有提到很多人在跑步时进行阻力训练，或者他们在游泳时进行阻力训练。

Andrew Huberman:

安德鲁·休伯曼：

It's not simply the case that if a given muscle is fatigued, you can just work other muscles, because even if you've beautifully isolated a muscle, let's say you have incredible abilities to isolate just your quadriceps, for instance, and you do a workout where you isolate your quadriceps, you do your six sets of intense work or maybe use palmar cooling and you're able to do 12 sets of intense work and you're done, and that muscle group the next day is certainly not going to be recovered unless you're somebody who's extraordinary at recovery, or you are enhancing your recovery through chemical means, which we'll talk about at the end.

这并不是简单的情况，如果某一块肌肉疲劳，你可以只锻炼其他肌肉，因为即使你完美地隔离了一块肌肉，假设你有令人难以置信的能力来隔离你的股四头肌，例如，你进行了隔离股四头肌的锻炼，你做了六组高强度工作，或者可能使用手掌冷却，你能够做 12 组高强度工作，然后你就完成了，并且第二天该肌肉群肯定不会恢复，除非你是一个在恢复方面非常出色的人，或者你正在通过化学方法来增强你的恢复，我们将在最后讨论。

Andrew Huberman:

安德鲁·休伯曼：

Well, you can assess systemic recovery, meaning your nervous system and your nervous system's ability to generate force, both distributed and isolated, through three main tests.

好吧，您可以通过三个主要测试来评估全身恢复，这意味着您的神经系统和神经系统产生力量的能力，无论是分布式的还是孤立的。

And fortunately, these tests are very simple, and two of them are essentially zero cost required, no equipment.

而且幸运的是，这些测试都非常简单，其中两项基本上都是零成本，不需要任何设备。

Andrew Huberman:

安德鲁·休伯曼：

HRV, heart rate variability, has made its way finally into the forefront of exercise physiology and even into the popular discussion.

HRV（心率变异性）终于进入了运动生理学的前沿，甚至进入了流行的讨论。

I've talked about HRV before, how when we exhale, our heart rate slows down because of the way that our diaphragm is connected to our heart and to our brain and the way our brain is connected to our heart.

我之前谈到过 HRV，当我们呼气时，我们的心率会减慢，因为我们的隔膜与心脏和大脑的连接方式以及我们的大脑与心脏的连接方式。

Excuse me.

打扰一下。

When we inhale, our heart rate speeds up, and that is the basis of heart rate variability.

当我们吸气时，我们的心率会加快，这就是心率变异性的基础。

Heart rate variability is good.

心率变异性良好。

It means that you're breathing properly, and when I say it's good, it means you want a lot of heart rate variability.

这意味着您的呼吸正常，当我说这很好时，这意味着您需要很大的心率变异性。

You don't want a heart rate that is high or low consistently over time.

您不希望心率随着时间的推移持续高或低。

That might come as a bit of a surprise for you endurance athletes who probably are trying to accomplish your endurance work at a steady cadence, and really hit that nice sweet spot where you're breathing rhythmically, your heart rate's going rhythmically, you're in that steady heart rate, and then away from exercise, you have a nice low heart rate, as they say.

对于那些可能正试图以稳定的节奏完成耐力训练的耐力运动员来说，这可能会有点令人惊讶，并且真正达到了一个很好的最佳点，即您有节奏地呼吸，您的心率有节奏，您处于稳定的心率，然后远离运动，您的心率非常低，正如他们所说。

Andrew Huberman:

安德鲁·休伯曼：

Well, nice low heart rate isn't necessarily always so nice.

嗯，低心率并不总是那么美好。

Turns out that introducing bouts of increasing your heart rate during exercise, and even through your waking day through stressful events even, provided they're brief, is beneficial.

事实证明，在锻炼期间，甚至在醒着的一天，即使是在有压力的事件中，只要时间很短，增加心率都是有益的。

A good nerve-to-heart system benefits from being able to increase heart rate and decrease heart rate.

良好的神经到心脏系统受益于能够提高心率和降低心率。

Heart rate variability is good, so you don't want high heart rate, you don't want low heart rate all the time.

心率变异性是好的，所以你不想要高心率，也不想要一直低心率。

But heart rate variability is difficult for a lot of people to measure.

但心率变异性对于很多人来说很难测量。

There are some devices that will allow you to do that, various watches and devices.

有一些设备可以让您做到这一点，例如各种手表和设备。

There are more devices becoming available all the time.

一直有更多的设备可用。

Hopefully soon, some that are integrated with your phone that involve no contact or anything on your body, but those do carry some cost and they are not perfect yet.

希望很快就会出现一些与您的手机集成的设备，无需接触或接触您身体上的任何东西，但它们确实需要一些成本，而且还不完美。

Andrew Huberman:

安德鲁·休伯曼：

The measures of heart rate variability that one can use while in movement are still in the phase, I would say, of technology development where everyone isn't using them.

我想说，人们在运动时可以使用的心率变异性测量仍处于技术开发阶段，并不是每个人都在使用它们。

Let's leave it at that.

我们就这样吧。

There are two measures, however, whether or not you recovered, that you can use first thing in the morning when you wake up, maybe after five, 10 minutes if you like, but ideally right when you wake up, in order to assess how well recovered you are, and therefore whether or not you should train your whole system at all that day.

然而，无论您是否康复，您都可以在早上醒来时使用两种测量方法，如果您愿意的话，可以在五分钟或十分钟后使用，但最好是在您醒来时使用，以评估您的恢复情况，从而评估您是否应该在当天训练您的整个系统。

Andrew Huberman:

安德鲁·休伯曼：

The first one is grip strength.

第一个是握力。

Grip strength, the ability to generate force at the level of squeezing the fist or squeezing down on something, might seem like a trivial way to assess recovery, but it's not, because it relates to your ability to use your upper motor neurons to control your lower motor neurons and to generate isolated force, and so that's really what you're assessing when you do that.

握力，即在握紧拳头或向下挤压某物时产生力量的能力，可能看起来是一种评估恢复的微不足道的方法，但事实并非如此，因为它与你使用上运动神经元控制下运动神经元并产生孤立力的能力有关，所以这才是你在这样做时真正评估的内容。

Some people will use one of these grip tools, or Costello has this toy that's shaped like a donut, and it's this hard rubber.

有些人会使用其中一种抓握工具，或者科斯特洛有一种形状像甜甜圈的玩具，它是这种硬橡胶。

And I've tried this before.

我以前尝试过这个。

Andrew Huberman:

安德鲁·休伯曼：

If I've been working really hard, not sleeping very well, or I've been training a lot, any one or combination of those things, my grip suffers.

如果我一直在努力工作，睡眠质量不好，或者我进行了大量训练，这些事情中的任何一种或组合，我的抓地力就会受到影响。

I can't actually squeeze that thing down as much as I can.

我实际上无法尽我所能地把那件事压下去。

Costello, because he was born with like a 24-inch neck, and even though he's never touched a weight, somehow he can just clamp down on that thing, and he can turn it into a pancake with ease, and he likes to chuckle while I struggle with this thing.

科斯特洛，因为他天生就有24英寸的脖子，尽管他从来没有碰过重物，但不知何故，他可以轻松地把那个东西压住，然后轻松地将它变成煎饼，当我与这个东西斗争时，他喜欢咯咯地笑。

But on a good day, I can squeeze this thing so that I eliminate the hole in the donut, so to speak.

但在天气好的时候，我可以挤压这个东西，这样我就可以消除甜甜圈上的洞，可以这么说。

Andrew Huberman:

安德鲁·休伯曼：

You can also take a floor weight, excuse me, a floor scale, and squeeze the scale and see how much force you can generate.

您还可以拿一个地面重量，对不起，一个地面秤，然后挤压秤，看看可以产生多大的力。

I would do that as a baseline to establish what you can do when you're well-rested, and then if you do that in the morning, you can see whether or not you're able to generate the same amount of force, or you could use the rubber donut or something.

我会以此为基准来确定当你休息良好时你可以做什么，然后如果你在早上这样做，你可以看看你是否能够产生相同的力量，或者你可以使用橡胶甜甜圈或其他东西。

Andrew Huberman:

安德鲁·休伯曼：

A lot of this is very subjective.

其中很多都是非常主观的。

With the scale, you're really trying to assess whether or not you can generate the same amount of force.

通过秤，您实际上是在尝试评估是否可以产生相同的力量。

If you start seeing a 10% or 20%, certainly, reduction in that, that's concerning.

如果你开始看到 10% 或 20%，当然，减少，那就令人担忧了。

It means that your system, that your nervous system as a whole, it's not necessarily fatigued, it's that the pathways from nerve to muscle are still in the process of rewiring themselves in order to generate force.

这意味着你的系统，你的整个神经系统，不一定疲劳，而是从神经到肌肉的通路仍在重新布线以产生力量的过程中。

Andrew Huberman:

安德鲁·休伯曼：

And you might think, "Well, I trained one muscle group one day, why am I having a hard time doing this for a completely different muscle group?

你可能会想，“好吧，有一天我训练了一个肌肉群，为什么我很难为完全不同的肌肉群做这件事呢？

Doesn't make any sense." But there's something about the upper-motor-neuron-to-lower-motor-neuron pathway, generally, that allows you to use something like grip strength as a kind of thermometer, if you will, of your ability to recover.

没有任何意义。”但一般来说，上运动神经元到下运动神经元的通路有一些东西可以让你使用握力之类的东西作为一种温度计，如果你愿意的话，可以用来衡量你的恢复能力。

So look for your ability to generate force in grip when you first wake up.

因此，当您第一次醒来时，请注意观察您产生握力的能力。

It's not going to be as good as it is at 3:00 p.m.

情况不会像下午 3:00 那样好。

after a cup of coffee and a couple meals, but the point isn't performance overall.

喝过一杯咖啡和几顿饭后，但重点不在于整体表现。

The point is to assess whether or not you're getting better, worse, or the same from day to day.

关键是要评估你是否每天都在变得更好、更糟或者没有什么变化。

Andrew Huberman:

安德鲁·休伯曼：

The other one that's really terrific and that Andy Galpin's group is using, and I'm delighted about this because it relates to something that my lab is very excited about as well, is carbon-dioxide tolerance.

安迪·加尔平 (Andy Galpin) 团队正在使用的另一个非常棒的技术，我对此感到很高兴，因为它与我的实验室也非常兴奋的事情相关，那就是二氧化碳耐受性。

So this is a really interesting tool that endurance athletes, strength athletes, I think can all benefit from.

所以这是一个非常有趣的工具，我认为耐力运动员、力量运动员都可以从中受益。

In fact, athletes and people of all kinds.

事实上，运动员和各种各样的人。

Even if you're not an athlete, even if you're not exercising at all, there's a good question of whether or not your system as a whole is doing okay or not.

即使您不是运动员，即使您根本不锻炼，也存在一个很好的问题：您的整个系统是否运行良好。

We rely on the thermometer.

我们依赖温度计。

Do we have a fever or not?

我们发烧不发烧？

We rely on subjective things.

我们依赖主观的东西。

Do I feel good or not?

我感觉好还是不好？

Am I digesting well or not?

我消化得好不好？

Those are all subjective.

这些都是主观的。

The carbon-dioxide tolerance test, it's objective in that it measures your capacity to engage the so-called parasympathetic arm of your nervous system, which is the calming aspect of your nervous system, and it measures your ability to consciously control a particular skeletal muscle, which is your diaphragm.

二氧化碳耐受力测试的客观性在于，它测量您参与神经系统中所谓的副交感神经臂（神经系统的镇静部分）的能力，并且测量您有意识地控制特定骨骼肌（即隔膜）的能力。

Andrew Huberman:

安德鲁·休伯曼：

So here's how you do the carbon-dioxide tolerance test.

以下是进行二氧化碳耐受性测试的方法。

You wake up in the morning.

你早上醒来。

If you have to use the restroom first, do that, but try and stay away from your phone.

如果您必须先去洗手间，请先去洗手间，但尽量远离手机。

If you have your phone, put it on airplane mode, go to the timer or use a hand watch or some other way of measuring time.

如果您有手机，请将其设置为飞行模式，转到计时器或使用手表或其他测量时间的方式。

Stay off social media for just a few seconds — it'll be okay — and what you're going to do is you're going to inhale through your nose as deeply as you can.

远离社交媒体几秒钟——没关系——你要做的就是用鼻子尽可能深地吸气。

You can do this lying down, sitting, whatever.

你可以躺着、坐着等任何方式来做这个动作。

Inhale through your nose, and then exhale all the way.

通过鼻子吸气，然后一路呼气。

So that's one.

这就是其中之一。

You're going to repeat that four times.

您将重复四次。

Andrew Huberman:

安德鲁·休伯曼：

Okay, So inhale, exhale.

好的，那么吸气，呼气。

Inhale, exhale.

吸气，呼气。

Inhale, exhale.

吸气，呼气。

Inhale, exhale.

吸气，呼气。

Four times.

四次。

And ideally, you're inhaling through the nose, and you're exhaling through the mouth.

理想情况下，您通过鼻子吸气，通过嘴呼气。

That's just the beginning of this carbon dioxide tolerance test.

这只是二氧化碳耐受性测试的开始。

Then, you take a fifth inhale as deep as you can through your nose, fill your lungs as much as you can, and if you can try and expand, make your stomach go out while you do that; that means that your diaphragm is really engaged.

然后，你通过鼻子尽可能深地吸气，尽可能地充满你的肺部，如果你可以尝试扩张，那么当你这样做时，让你的胃向外;这意味着你的横膈膜真正投入使用了。

So you're inhaling as much as you possibly can.

所以你要尽可能多地吸气。

Andrew Huberman:

安德鲁·休伯曼：

Then, hit the timer, and your goal is to release that air as slowly as possible through your mouth.

然后，按下计时器，您的目标是通过嘴尽可能缓慢地释放空气。

So it looks like you have a tiny, tiny little straw in your mouth and you're letting it go as slowly as you possibly can.

所以看起来你嘴里含着一根非常非常小的吸管，并且你正在尽可能缓慢地让它消失。

Measure what we call the carbon dioxide blow-off time or discard rate.

测量我们所说的二氧化碳排放时间或废弃率。

I know you can all sit with lungs empty after you eliminate all that air, but don't lie to yourself.

我知道在排出所有空气后，你们都可以空着肺部坐着，但不要对自己撒谎。

Don't stop the timer when you've been sitting with your lungs empty for a while.

当您肺部空空地坐着一段时间后，不要停止计时器。

Stop the timer when you are finally no longer able to exhale anymore air, okay?

当你终于无法再呼出空气时，停止计时器，好吗？

Andrew Huberman:

安德鲁·休伯曼：

So four, so you do inhale, exhale.

所以四，所以你吸气，呼气。

Inhale, exhale.

吸气，呼气。

Inhale, exhale.

吸气，呼气。

Inhale, exhale, slowly.

吸气，呼气，慢慢地。

I just said it quickly for the sake of time.

我只是为了节省时间才说得很快。

Then you do this fifth big inhale through your mouth, and then ; I'm not going to do it for the full duration, and then you're measuring that time.

然后你通过嘴进行第五次大吸气，然后；我不会在整个持续时间内都这样做，然后你就可以测量那段时间。

Your carbon dioxide discard rate will be somewhere between one second and presumably two minutes.

您的二氧化碳排放率将在一秒到两分钟之间。

Two minutes would be a heroic carbon dioxide discard time.

两分钟就是英雄般的二氧化碳丢弃时间。

Thirty seconds would be more typical.

三十秒更为典型。

Twenty seconds would be fast.

二十秒已经很快了。

If your carbon dioxide discard time is 20 or 25 seconds or less, you are not necessarily recovered from your previous day's activities.

如果您的二氧化碳排出时间为 20 秒或 25 秒或更短，您不一定能从前一天的活动中恢复过来。

Okay?

好的？

There's ways to push through this, but hold onto that thought for a moment.

有很多方法可以解决这个问题，但请暂时保留这个想法。

Andrew Huberman:

安德鲁·休伯曼：

If your carbon dioxide discard time is somewhere between about 30 seconds and 60 seconds, you are in what we would call the green zone, where you are in a position to do more physical work.

如果您的二氧化碳排放时间大约在 30 秒到 60 秒之间，您就处于我们所说的绿色区域，您可以在其中进行更多的体力劳动。

And if your carbon dioxide discard time is somewhere between 65 and 120 seconds, well then you have almost certainly recovered your nervous system.

如果你的二氧化碳排出时间在 65 到 120 秒之间，那么你几乎肯定已经恢复了你的神经系统。

I'm not talking about the individual muscles, but your nervous system is prepared to do more work.

我不是在谈论个体肌肉，而是你的神经系统已经准备好做更多的工作。

Andrew Huberman:

安德鲁·休伯曼：

And Andy's lab has great data on this as it relates to exercise physiology.

安迪的实验室拥有大量与运动生理学相关的数据。

I think that story should be out in the not too distant future.

我认为这个故事应该在不久的将来发布。

My lab has been using carbon dioxide discard time to look at anxiety and recovery from bouts of anxiety, so two totally independent projects, but using the same measure.

我的实验室一直在使用二氧化碳丢弃时间来观察焦虑和焦虑的恢复，所以这是两个完全独立的项目，但使用相同的测量方法。

So you've got HRV, which requires some technology usually.

所以你有了 HRV，这通常需要一些技术。

You've got grip strength, which you can assess subjectively, or you can use a floor scale, and now you have carbon-dioxide tolerance.

你已经有了握力，你可以主观地评估它，或者你可以使用地秤，现在你有了二氧化碳耐受性。

Andrew Huberman:

安德鲁·休伯曼：

You want to do this in the morning when you wake up, and keep track.

您想在早上醒来时执行此操作并进行跟踪。

Just write down in a little book, or maybe just keep track in your mind, of your carbon-dioxide discard time.

只需写在一本小本子上，或者只是在心里记录一下您的二氧化碳丢弃时间。

If you find that your discard times are dropping, even if they're in the 40-second range or 50-second range, but normally you can do 75 seconds or 120 seconds, if they're starting to drop by anywhere from 15 to 20%, you're veering in the direction of not recovering.

如果你发现你的弃牌时间正在下降，即使它们在 40 秒范围或 50 秒范围内，但通常你可以做 75 秒或 120 秒，如果它们开始下降 15% 到 20%，那么你就在走向无法恢复的方向。

Andrew Huberman:

安德鲁·休伯曼：

I'm really keen on this tool, because everybody has different recovery abilities.

我真的很喜欢这个工具，因为每个人都有不同的恢复能力。

Some people are eating really well and sleeping really well.

有些人吃得很好，睡得很好。

Some people have minimal stress or can buffer stress really well.

有些人的压力很小，或者可以很好地缓解压力。

Other people, they dissolve into a puddle of tears if they read one text message that's troubling, or whatever.

另一些人，如果他们读到一条令人不安的短信或其他什么，他们就会泪流满面。

And I say that with sympathy.

我是带着同情的心情这么说的。

I realize people have varying levels of stress and demand in their life.

我意识到人们在生活中面临着不同程度的压力和需求。

It's just impossible to prescribe an entire protocol that says, "Okay, yes, you should train today and this is exactly what you should do.

制定一个完整的协议是不可能的：“好吧，是的，你今天应该训练，而这正是你应该做的。

No, you shouldn't." Use carbon dioxide discard rate because, A, it's valuable, it's informative.

不，你不应该。”使用二氧化碳丢弃率，因为，A，它很有价值，它的信息丰富。

B, it's zero cost, and C, it's something that you can track objectively over time, and that's really the key.

B，它是零成本，C，它是你可以随着时间的推移客观跟踪的东西，这确实是关键。

Andrew Huberman:

安德鲁·休伯曼：

I'd be remiss I didn't say that what carbon-dioxide discard rate is tapping into is your ability to mechanically control your diaphragm.

我没有说二氧化碳排放率影响的是你机械控制隔膜的能力，那是我的失职。

Certainly that's one aspect of it, but that relates in a very direct way to your ability to put the break on your stress system, to engage the so-called parasympathetic or calming arm of your autonomic nervous system.

当然，这是它的一个方面，但这与您打破压力系统、调动自主神经系统中所谓的副交感神经或镇静臂的能力有非常直接的关系。

And another thing that Andy Galpin's group is testing is at the offset of training, after your run, after your weight-training session, maybe even after your plyometric session — we didn't really talk about jumping and throwing and that sort of thing.

安迪·加尔平（Andy Galpin）团队正在测试的另一件事是在训练结束后，在跑步之后，在举重训练之后，甚至可能在增强式训练之后——我们并没有真正谈论跳跃和投掷之类的事情。

Maybe we'll talk about it in a future episode.

也许我们会在以后的剧集中讨论它。

But they and other groups, including some elite athletes and other groups that are very interested in physical performance, are using a tool where they deliberately disengage for five minutes at the end of training.

但他们和其他群体，包括一些精英运动员和其他对身体表现非常感兴趣的群体，正在使用一种工具，在训练结束时故意放松五分钟。

They deliberately engage this calming or parasympathetic arm of the nervous system, and you can do that through any number of different tools.

他们故意调动神经系统的镇静或副交感神经系统，您可以通过多种不同的工具来做到这一点。

Andrew Huberman:

安德鲁·休伯曼：

I'm a big fan of respiration tools, because they're always available to you.

我是呼吸工具的忠实粉丝，因为它们随时可供您使用。

Your breathing is always there.

你的呼吸一直都在。

I talk about some of these tools in previous episodes, but you could use things like non-sleep deep rest, NSDR, at the end of a training session.

我在前几集中讨论了其中一些工具，但您可以在训练课程结束时使用非睡眠深度休息、NSDR 等工具。

You could do 10 physiological sighs: double inhales through the nose followed by long exhales.

您可以进行 10 次生理叹息：通过鼻子两次吸气，然后长呼气。

That will definitely engage the parasympathetic nervous system at the end of training.

这肯定会在训练结束时调动副交感神经系统。

Andrew Huberman:

安德鲁·休伯曼：

So rather than finish your training session and then just hop onto your phone, serious athletes and people who are serious about recovery initiate that recovery at the very end of their training, and they start to kickstart that recovery process, rather, and they measure CO2 tolerance in the morning.

因此，认真的运动员和认真对待恢复的人不是在完成训练课程后就打开手机，而是在训练结束时开始恢复，并且他们开始启动恢复过程，并在早上测量二氧化碳耐受性。

So there's several groups that are doing that.

有几个团体正在这样做。

In fact, I know several groups, because I'm working with them, that are using physiological sighs between sets in order to recover their nervous system and maintain nerve-to-muscle contractibility, maintain focus throughout their training session, enhance their focus, by doing a few physiological sighs: so double inhale, exhale, in between sets.

事实上，我知道有几个小组，因为我正在和他们一起工作，他们在组间使用生理叹息来恢复他们的神经系统并保持神经到肌肉的收缩性，在整个训练过程中保持注意力，通过做一些生理叹息来增强他们的注意力：所以在组间进行两次吸气，呼气。

Andrew Huberman:

安德鲁·休伯曼：

So they're getting very focused and very intense about their strength work or explosiveness work or muscle isolation work during their sets.

因此，他们在训练过程中会非常专注和激烈地进行力量训练、爆发力训练或肌肉隔离训练。

And then in between sets, they're deliberately disengaging the nervous system, and then they're re-engaging it again.

然后在两组之间，他们故意释放神经系统，然后再次重新激活它。

So I just wanted to emphasize that.

所以我只是想强调这一点。

So recovery is a complex process.

所以恢复是一个复杂的过程。

It's got a lot of things, but the CO2 tolerance test should be a valuable tool.

它有很多东西，但二氧化碳耐受性测试应该是一个有价值的工具。

Andrew Huberman:

安德鲁·休伯曼：

Now another tool for recovery that people are very excited about is the use of cold and the ice bath, and this is important.

现在人们非常兴奋的另一个恢复工具是使用寒冷和冰浴，这很重要。

If you are somebody who uses cold through cold shower or ice bath or jumping in a lake or a river, whatever it is that you use to generate cold as a recovery …

如果您是通过冷水淋浴或冰浴或跳入湖泊或河流来使用寒冷的人，无论您使用什么来产生寒冷作为恢复......

PART 2 OF 3 ENDS Andrew Huberman:

第 2 部分（共 3 部分）结束 Andrew Huberman：

A creek or a river, whatever it is that used to generate cold as a recovery tool.

一条小溪或一条河流，无论是什么，都可以用来产生寒冷作为恢复工具。

You should be aware that there are data starting to emerge that if your goal is recovery or strength improvements, using cold within the four hours following a workout — I'm not talking about palmar cooling, I'm talking about whole-body cooling or cooling from the neck down.

您应该意识到，有数据开始出现，如果您的目标是恢复或增强力量，请在锻炼后四个小时内使用冷敷 - 我不是在谈论手掌冷却，我是在谈论全身冷却或从颈部以下的冷却。

Yes, it will reduce inflammation.

是的，它会减少炎症。

Yes, it will reduce the amount of delayed onset muscle soreness.

是的，它会减少延迟性肌肉酸痛的程度。

One readout of how intense or damaging a given workout was, not the only readout, but it does seem to interfere with some of the things like mTOR pathways, the mammalian target of rapamycin pathway and other pathways related to an inflammation that promote muscle repair.

一次特定锻炼的强度或破坏性的读数，不是唯一的读数，但它似乎确实干扰了一些东西，如 mTOR 通路、雷帕霉素通路的哺乳动物靶标以及与促进肌肉修复的炎症相关的其他通路。

Remember, end muscle growth.

记住，结束肌肉生长。

Remember, stress, tension and damage are the stimulus for nerve-to-muscle connections to change and for muscles to get bigger, stronger and better.

请记住，压力、紧张和损伤会刺激神经与肌肉的连接发生变化，并使肌肉变得更大、更强、更好。

Andrew Huberman:

安德鲁·休伯曼：

And so, if you are getting into the ice bath after training or taking a really cold shower after doing resistance training, you are likely short-circuiting the improvements that you're trying to create.

因此，如果您在训练后进入冰浴或在进行阻力训练后洗冷水澡，您可能会缩短您试图创造的改进。

Now, athletes who are trying to recover quickly so that they can get back into more training sessions, or let's say you're somebody who doesn't really want to gain much strength or hypertrophy and you're mainly focused on endurance, and you want to do more endurance work, and you've been weight training, well then, exposing yourself to cold can be beneficial, but you're not going to get as great of benefits from the resistance training.

现在，对于那些想要快速恢复以便能够重新进行更多训练的运动员，或者假设您并不是真正想要获得太多力量或肥大，而您主要关注耐力，并且您想要做更多耐力工作，并且您一直在进行重量训练，那么，让自己暴露在寒冷中可能是有益的，但您不会从阻力训练中获得那么大的好处。

In other words, cold after resistance training seems to short-circuit some of the benefits of that resistance training.

换句话说，阻力训练后的寒冷似乎会削弱阻力训练的一些好处。

Andrew Huberman:

安德鲁·休伯曼：

There are some other things that can short-circuit the benefits of resistance training as well.

还有一些其他因素也会削弱阻力训练的好处。

One of those is antihistamines.

其中之一是抗组胺药。

Some interesting data were published recently.

最近发布了一些有趣的数据。

I believe it was in scientific reports, yes, that showed that antihistamines can prevent some of the benefits of cardiovascular exercise, of endurance-type work, so running, swimming of fairly long duration or even sprint-type work, as well as inhibit some of the processes associated with resistance training.

是的，我相信科学报告表明，抗组胺药可以阻止心血管运动、耐力型工作（例如跑步、游泳、甚至冲刺型工作）的一些好处，并抑制一些与阻力训练相关的过程。

Andrew Huberman:

安德鲁·休伯曼：

Remember, resistance training or endurance training, that's a stimulus for stress, and the adaptation to that stress is how you get better, that you can run further, faster, lift more weight, hypertrophy the muscle, et cetera.

请记住，阻力训练或耐力训练是压力的刺激，而适应压力是你变得更好的方法，你可以跑得更远、更快、举起更多的重量、使肌肉肥大等等。

Antihistamines can be a problem.

抗组胺药可能是一个问题。

Obviously don't compromise your ability to breathe completely, but antihistamines generally work by blocking what are called mast cells.

显然，这不会影响您完全呼吸的能力，但抗组胺药通常通过阻断所谓的肥大细胞来发挥作用。

M-A-S-T.

M-A-S-T。

Mast cells are really interesting cells that we'll talk about in our month on neuroimmune function.

肥大细胞是非常有趣的细胞，我们将在本月的神经免疫功能中讨论它。

They travel in the bloodstream, and they're these little packets that burst open at sites of inflammation.

它们在血液中传播，是在炎症部位破裂的小包。

Muscle damage and inflammation is a signal that something needs to change, and so taking antihistamines, it appears, can disrupt some of that inflammatory process — so you actually want inflammation during and immediately after a workout.

肌肉损伤和炎症是某些东西需要改变的信号，因此服用抗组胺药似乎可以扰乱部分炎症过程——所以你实际上希望在锻炼期间和锻炼后立即出现炎症。

Then you want to bring inflammation down later, and I'll mention how to do that.

然后你想稍后减轻炎症，我会提到如何做到这一点。

Andrew Huberman:

安德鲁·休伯曼：

The other thing are nonsteroid anti-inflammatory drugs.

另一件事是非类固醇抗炎药。

You know their trade names.

你知道他们的商品名。

These are painkillers that many people take.

这些是许多人服用的止痛药。

Those, as I've mentioned in a previous episode, can interfere with the benefits of endurance training and the benefits of resistance training.

正如我在上一集中提到的，这些可能会干扰耐力训练和阻力训练的好处。

In addition to that, they block pain signals, and pain is a very good signal that you might be doing something wrong.

除此之外，它们还会阻止疼痛信号，而疼痛是一个非常好的信号，表明您可能做错了什么。

And so, while nobody likes to be in pain — I suppose there are probably a few people out there like to be in pain, but that's a different story, but nobody likes to be in pain.

因此，虽然没有人喜欢痛苦——我想可能有一些人喜欢痛苦，但这是一个不同的故事，但没有人喜欢痛苦。

The nonsteroid anti-inflammatories, the NSAIDs, as they're called, and the antihistamines, seem to prevent a lot of the gains, the improvements in endurance, strength and size that people are specifically using exercise for.

非类固醇类抗炎药（即所谓的非甾体抗炎药）和抗组胺药似乎阻碍了人们专门通过锻炼获得的耐力、力量和体型的改善。

Be cautious about your use of nonsteroid anti-inflammatory drugs, especially within the four hours preceding or the four hours following exercise.

谨慎使用非类固醇抗炎药，尤其是在运动前四小时或运动后四小时内。

Andrew Huberman:

安德鲁·休伯曼：

I hope you're starting to get the picture.

我希望你开始明白了。

In order to change the nerve-to-muscle connectivity in ways that will better serve you, you need a stressor during the actual training.

为了以更好地为您服务的方式改变神经与肌肉的连接，您在实际训练期间需要压力源。

Which particular stressor depends on your training goals.

哪种特定的压力源取决于您的训练目标。

But that stressor is almost always going to be associated with inflammation.

但这种压力源几乎总是与炎症有关。

And then after the training, you want to try and get into a state of reduced inflammation.

训练结束后，你想尝试进入炎症减轻的状态。

That's why you would do some sort of protocol non-sleep deep rest, which we will link to in our caption or perhaps you would use the hypnosis app that we've talked about before, Reveri, R-E-V-E-R-I.com.

这就是为什么你会做某种协议的非睡眠深度休息，我们将在标题中链接到它，或者你可能会使用我们之前讨论过的催眠应用程序，Reveri，R-E-V-E-R-I.com。

There's a great app for accessing deep rest states or the physiological sigh to try and get the system, your system, to calm down after training.

有一个很棒的应用程序可以帮助您进入深度休息状态或生理叹息，以尝试让您的系统在训练后平静下来。

Andrew Huberman:

安德鲁·休伯曼：

There are also tools that one can use to reduce inflammation at a kind of foundational level away from training.

人们还可以使用一些工具来减少训练以外的基础水平上的炎症。

These are tools that I've talked about many times before, but I'll just restate them again.

这些是我之前多次讨论过的工具，但我将再次重申一下。

The kind of golden three, according to Andy Galpin, and the ones that he recommends are sufficient omega-3s.

安迪·加尔平 (Andy Galpin) 认为，黄金三是一种足够的 omega-3。

Again, that can be accomplished through diet, through whole food intake, or through supplementation or both.

同样，这可以通过饮食、全食物摄入或补充剂或两者兼而有之来实现。

In general, getting above a thousand milligrams of EPA per day to keep inflammation low or relatively low.

一般来说，每天摄入超过 1000 毫克的 EPA 可以保持较低或相对较低的炎症水平。

Vitamin D and in some cases, magnesium malate.

维生素 D，在某些情况下还包括苹果酸镁。

Magnesium malate seems to be particularly effective in offsetting delayed-onset muscle soreness.

苹果酸镁似乎对抵消迟发性肌肉酸痛特别有效。

Soreness itself is not required for improvements in strength, improvements in explosiveness, improvements in hypertrophy.

酸痛本身并不是力量提高、爆发力提高、肌肥大提高所必需的。

That's a myth.

那是一个神话。

Now if you do experience delayed-onset muscle soreness, chances are you stressed that particular muscle pretty well or even maybe too well.

现在，如果您确实经历了延迟性肌肉酸痛，那么您很可能对特定肌肉施加了很好的压力，甚至可能过度紧张。

Maybe you stressed it too much and you need longer recovery.

也许你压力太大，需要更长的恢复时间。

Andrew Huberman:

安德鲁·休伯曼：

There's a total debate out there about whether or not you should train again when a muscle is still sore.

关于当肌肉仍然酸痛时是否应该再次训练，存在着激烈的争论。

I think the general takeaway is no. That means it's not recovered and there are things, of course, like massage, like fascial release and things of that sort, sauna, cold that can perhaps accelerate the movement from soreness to not sore.

我认为一般的结论是否定的。这意味着它还没有恢复，当然，有些事情，比如按摩、筋膜放松之类的事情，比如桑拿、冷敷，也许可以加速从酸痛到不酸痛的转变。

But in general, the omega-3, vitamin D and magnesium malate trio seem to be an effective way to reduce inflammation at a systemic level.

但总的来说，omega-3、维生素 D 和苹果酸镁三者似乎是减少全身炎症的有效方法。

But remember, you want inflammation, provided you're not damaging the muscle so much that you're injured during the training session, because that's the stimulus for change in those muscles.

但请记住，你想要炎症，前提是你不会对肌肉造成太大伤害，以至于在训练过程中受伤，因为这是刺激这些肌肉发生变化的因素。

Andrew Huberman:

安德鲁·休伯曼：

I want to talk about a few other things that support the process of nerve-to-muscle communication and touch on some of the things that a lot of people are doing to try and quote, unquote enhance their workouts and evaluate whether or not those are, in fact, enhancing workouts or not.

我想谈谈其他一些支持神经与肌肉沟通过程的事情，并涉及很多人正在做的一些事情，试图引用、取消引用来增强他们的锻炼，并评估这些是否实际上增强了锻炼。

Because weight training, unlike a lot of other forms of exercise, has a unique aspect to it, which is this feature that, I guess, some people call it the pump, which is the fact that blood goes into the muscle when you train.

因为重量训练与许多其他形式的运动不同，它有一个独特的方面，我猜，有些人将其称为“泵”，即训练时血液进入肌肉的事实。

It's the only kind of training where you actually get a window into what the result might actually look like before you actually accomplish that result.

这是唯一一种让您在真正实现结果之前真正了解结果可能是什么样子的培训。

Andrew Huberman:

安德鲁·休伯曼：

If you think about when you go out for a hard run, and let's say you go out for a two-mile run.

如果您考虑何时出去进行艰苦的跑步，假设您出去跑两英里。

Let's say your goal is to break — you want to do a sub-10 two mile.

假设您的目标是突破 - 您想跑 10 英里以下的两英里。

Actually when I went to university, I was running cross country my senior year of high school, and I wanted to walk on for the cross country team, and so I went out there and turned out you had to do a sub-10 two mile.

事实上，当我上大学时，我在高中四年级时参加了越野跑，我想继续参加越野队，所以我出去了，结果发现你必须跑 10 英里以下的两英里。

I think the best mile I ever ran in high school was a 4.57, which isn't terrible.

我认为我高中时跑过的最好英里数是 4.57，这还算不错。

I can't do that now.

我现在不能这么做。

It's not even close to what the best high school athletes can do now, but that would've meant doing it back to back, so sub-10-minute two mile didn't even come close.

这甚至与现在最好的高中运动员能做到的水平还相差甚远，但这意味着要背靠背地跑，所以 10 分钟内跑两英里甚至还差得远。

I told Costello this story the other day, and he just laughed at me and was like, "Why would you even want to run two miles?"

前几天我告诉科斯特洛这个故事，他只是嘲笑我，说：“你为什么想跑两英里？”

Andrew Huberman:

安德鲁·休伯曼：

Because Costello is built almost exclusively of these type II fast-twitch muscles.

因为科斯特洛几乎完全由这些 II 型快肌肌群构成。

They're designed for moving objects.

它们是为移动物体而设计的。

He's incredibly strong.

他非常强大。

He has been since he was a puppy.

他从还是小狗的时候就这样了。

I mean, that dog could probably drag a tractor, if he wanted to, but he can't really go far.

我的意思是，如果那只狗愿意的话，他可能可以拖拉机，但他不能真正走多远。

Whereas a greyhound or a whippet or some of these other sight hounds or scent hounds can go, go, go.

而灰狗、惠比特犬或其他视觉猎犬或嗅觉猎犬则可以走、走、走。

They have a higher percentage of the so-called slow twitch muscle fibers.

他们拥有较高比例的所谓慢肌纤维。

They are much better at endurance.

他们的耐力要好得多。

A sub-10 two mile would've been very, very challenging.

不到 10 公里两英里将是非常非常具有挑战性的。

No chance I could have done that, I don't think, even with a lot of training.

我认为，即使经过大量训练，我也不可能做到这一点。

But let's say that you want to improve your performance in a given type of exercise.

但假设您想提高特定类型锻炼的表现。

Let's talk about some of the things that seem to work across the board to improve strength, improve hypertrophy and improve nerve-to-muscle communication and performance.

让我们来谈谈一些似乎对提高力量、改善肥大以及改善神经与肌肉的沟通和表现全面有效的方法。

Andrew Huberman:

安德鲁·休伯曼：

The first thing that's absolutely key for nerve-to-muscle communication and physical performance of any kind might not sound that exciting to you, but it is very exciting, and that's salt.

对于神经到肌肉的交流和任何形式的身体表现来说，第一个绝对关键的东西可能听起来对你来说并不那么令人兴奋，但它非常令人兴奋，那就是盐。

Nerves, nerve cells, neurons communicate with each other and communicate with muscle by electricity.

神经、神经细胞、神经元之间通过电进行交流，并与肌肉进行交流。

But that electricity is generated by particular ions moving into and out of the neuron.

但这种电是由进出神经元的特定离子产生的。

The rushing in of a particular ion, sodium, salt, is what allows nerve cells to fire.

特定离子（钠、盐）的涌入使神经细胞放电。

If you don't have enough salt in your system, your neurons and your brain and your nerve-to-muscle communication will be terrible.

如果你的系统中没有足够的盐，你的神经元、你的大脑以及你的神经与肌肉的交流将会很糟糕。

If you have sufficient salt, it will be excellent.

如果有足够的盐，那就太棒了。

How much salt will depend on how much water you're drinking, how much caffeine you're drinking, and how much food you're ingesting and whether or not you're taking any diuretics, how hot it is, et cetera, how much you're sweating.

盐的摄入量取决于你喝了多少水、喝了多少咖啡因、摄入了多少食物、是否服用利尿剂、天气有多热等等，还有你出汗的多少。

You want to make sure that you have enough salt, potassium and magnesium in your system if you want to perform well.

如果你想表现良好，你需要确保你的系统中有足够的盐、钾和镁。

Andrew Huberman:

安德鲁·休伯曼：

I realize that salt isn't a very glamorous performance tool, but it is vital.

我意识到盐并不是一种非常迷人的性能工具，但它是至关重要的。

It is absolutely vital, and the endurance athletes and the people that train in high heat can speak to the fact that when your electrolytes are low, your brain doesn't function, your body doesn't function nearly as well.

这绝对是至关重要的，耐力运动员和在高温下训练的人可以说，当你的电解质含量低时，你的大脑就无法运作，你的身体也几乎无法运作。

In fact, even for mental work, for studying and for writing and for doing math and coding, doing analytic work of any kind, even a hard conversation that's important to you, having sufficient electrolytes is really going to help, and being low on electrolytes won't help.

事实上，即使对于脑力劳动、学习、写作、数学和编码、任何类型的分析工作，甚至是对你来说很重要的艰难对话，拥有足够的电解质确实会有帮助，而电解质不足则无济于事。

And just drinking water won't help because you need electrolytes.

仅仅喝水是没有帮助的，因为你需要电解质。

Andrew Huberman:

安德鲁·休伯曼：

The other thing that's been shown over and over again, numerous well-controlled studies, to improve muscle performance is creatine.

大量对照良好的研究一再证明，可以改善肌肉性能的另一种物质是肌酸。

Early on, there was a lot of controversy about creatine, but there are many studies.

早期，关于肌酸存在很多争议，但也有很多研究。

If you want, you can go to this website that everyone now knows I love, which is this free website, Examine.com.

如果你愿意的话，你可以去这个现在每个人都知道我喜欢的网站，那就是这个免费网站，Examine.com。

There are no fewer than 18 studies there, 66 studies, so 18 studies supporting that muscle creatine content can be increased by ingesting creatine.

那里有不少于18项研究，66项研究，所以有18项研究支持通过摄入肌酸可以增加肌肉肌酸含量。

How much creatine?

肌酸多少？

Well, I asked the experts and they tell me that for somebody who's about 180 pounds, five grams a day should be sufficient, or so.

嗯，我问过专家，他们告诉我，对于 180 磅左右的人来说，每天 5 克就足够了，左右。

Heavier than 180, so if you get like you're a 220-pound or 230-pound person, 10 to 15 grams of creatine.

体重超过 180 磅，因此，如果您体重为 220 磅或 230 磅，则需要 10 至 15 克肌酸。

People lighter than 180 pounds, maybe three to five grams of creatine or even one to three grams.

体重低于180磅的人，可能需要三到五克肌酸，甚至一到三克。

Creatine is a fuel source for early bouts of activity for high-intensity activity.

肌酸是高强度活动早期的燃料来源。

It is also a fuel source for neurons in the brain, and it can have some cognitive enhancing effects.

它也是大脑神经元的燃料来源，并且可以具有一些认知增强作用。

Creatine is a very interesting molecule.

肌酸是一种非常有趣的分子。

Andrew Huberman:

安德鲁·休伯曼：

Early on, when it was released as a supplement, it was thought that you had to load it in higher dosages for a few days and then maintain it at lower dosages.

早期，当它作为补充剂发布时，人们认为必须以较高剂量加载几天，然后维持较低剂量。

You'd take 20 or 30 grams a day, then back off to five or 10.

您可以每天服用 20 或 30 克，然后减少到 5 或 10 克。

It doesn't seem to be the case that you can get all the benefits from taking the dosages at the low level I just mentioned a few moments ago as they relate to body weight throughout.

似乎您并不能从我刚才提到的低剂量服用中获得所有好处，因为它们与体重有关。

Salt and electrolytes, absolutely key.

盐和电解质，绝对关键。

You need those present.

你需要那些在场的人。

You need to be well-hydrated.

你需要保持充足的水分。

Andrew Huberman:

安德鲁·休伯曼：

Creatine seems to have a performance-enhancing effect.

肌酸似乎具有提高表现的作用。

There are 66 studies, 66, showing that power output is greatly increased anywhere from 12 to 20%, and this is sprinting and running and jumping, as well as weightlifting, by creatine.

有 66 项研究，其中 66 项表明，通过肌酸，功率输出可以大大增加 12% 到 20%，其中包括短跑、跑步、跳跃以及举重。

The ability to hydrate your body is improved by creatine because of the way that it brings more water into cells of various kinds.

肌酸可以提高身体的补水能力，因为它可以将更多的水带入各种细胞中。

As an indirect effect, it can help increase lean mass because of the way that it brings more water into muscle and probably also because of the way that, if you get stronger, you can generate more force and generate more hypertrophy.

作为一种间接效应，它可以帮助增加瘦体重，因为它可以为肌肉带来更多的水分，而且可能还因为，如果你变得更强壮，你可以产生更多的力量并产生更多的肥大。

It reduces fatigue.

它可以减少疲劳。

Seven studies have shown that it reduces fatigue.

七项研究表明它可以减轻疲劳。

There are even some interesting effects on improving cognition after traumatic brain injury, although that's a serious medical condition and situation so you absolutely should talk to a board-certified physician before adding anything or taking anything out of your current regimen.

尽管这是一种严重的医疗状况和情况，但它甚至对改善创伤性脑损伤后的认知有一些有趣的影响，因此在添加任何东西或从当前的治疗方案中删除任何东西之前，您绝对应该咨询经过委员会认证的医生。

Andrew Huberman:

安德鲁·休伯曼：

There are a few other effects that are interesting and notable, but the big ones are the ones that I referred to before about increased power output, et cetera.

还有一些其他有趣且值得注意的影响，但最大的影响是我之前提到的有关增加功率输出等的影响。

I just want to emphasize that creatine can increase this hormone that we talked about in the testosterone episode, dihydrotestosterone, which is testosterone converted by 5-alpha-reductase into dihydrotestosterone.

我只是想强调，肌酸可以增加我们在睾酮事件中谈到的这种激素，即二氢睾酮，它是由 5-α 还原酶转化为二氢睾酮的睾酮。

It's the more dominant androgen in humans.

它是人类中占主导地位的雄激素。

Leads to increases in strength and libido and so forth.

导致力量和性欲等的增加。

It also can increase male pattern baldness.

它还可以增加男性型秃发。

Some people, not everybody, experience some hair loss with creatine, other people don't.

有些人（不是所有人）在服用肌酸后会出现一些脱发，而另一些人则不会。

Some people experience accelerated beard growth because, basically, DHT has the opposite effect on hair follicles on the face as it does on the scalp.

有些人的胡须生长速度加快，因为基本上，DHT 对面部毛囊的影响与对头皮的影响相反。

Some people don't.

有些人则不然。

Women who ingest creatine, there are essentially no data showing that it increases hair loss or facial hair growth, but of course, everyone is different.

摄入肌酸的女性，基本上没有数据表明它会增加脱发或面部毛发生长，但当然，每个人都是不同的。

You can go to Examine.com, you can explore those studies.

你可以去Examine.com，你可以探索那些研究。

Creatine definitely a powerful performance-enhancing molecule.

肌酸绝对是一种强大的性能增强分子。

Andrew Huberman:

安德鲁·休伯曼：

The other one, one that personally I've never tried but that seems to have very strong and well-supported effects is beta-alanine.

另一种是β-丙氨酸，我个人从未尝试过，但似乎具有非常强且得到充分支持的作用。

Now, beta-alanine is interesting because when you hear about weight training, you think about heavy dead lifts and bench presses, all that kind of stuff that people are doing.

现在，β-丙氨酸很有趣，因为当你听到重量训练时，你会想到大重量硬拉和卧推，以及人们正在做的所有这类事情。

But beta-alanine seems to support exercise that is of slightly longer duration, so a mix of anaerobic and aerobic-type movement.

但β-丙氨酸似乎支持持续时间稍长的运动，即无氧运动和有氧运动的混合。

These are physical performance in the 60-to-240-second range.

这些是 60 到 240 秒范围内的身体表现。

You can use your mind and figure out, like things that weights that limit you to 8 to 15 repetitions.

你可以用你的头脑去弄清楚，比如限制你重复 8 到 15 次的重量。

Cardiovascular exercise of the sort, like rowing or sprinting, so interval work.

有氧运动之类的，比如划船或短跑，所以要进行间歇训练。

It seems to help with that kind of work.

它似乎对此类工作有所帮助。

We're not talking about long runs, we're not talking about heavy dead lifts.

我们不是在谈论长跑，我们不是在谈论大重量硬拉。

The standard dose is somewhere between two and five grams.

标准剂量在两克到五克之间。

Andrew Huberman:

安德鲁·休伯曼：

Again, as always, check with a doctor, make sure these things are safe for you.

一如既往，请咨询医生，确保这些东西对您来说是安全的。

I'm not responsible for your health.

我不对你的健康负责。

You are.

你是。

I don't say that just to protect me.

我这么说并不是为了保护我。

I say that also to protect you, but it really seems to improve muscular endurance, improve anaerobic running capacity, reduce fatigue.

我这么说也是为了保护你，但它似乎真的可以提高肌肉耐力，提高无氧运行能力，减少疲劳。

There are even some interesting effects on reduction of body fat and improvements in lean mass.

甚至对减少身体脂肪和改善瘦体重也有一些有趣的影响。

Creatine, beta-alanine, electrolytes, these are the core three things that seem to improve performance and are well-supported by the scientific literature.

肌酸、β-丙氨酸、电解质，这三个核心物质似乎可以提高运动表现，并且得到了科学文献的充分支持。

In the earlier episode on supercharging performance, we talked about palmar cooling.

在前面关于增压性能的一集中，我们谈到了手掌冷却。

That's certainly a performance-enhancing tool.

这无疑是一个提高性能的工具。

It's nothing you ingest.

这不是你摄入的任何东西。

You're cooling your palms in a very specific way.

你正在以一种非常特殊的方式冷却你的手掌。

That's very powerful.

那是非常强大的。

Andrew Huberman:

安德鲁·休伯曼：

Now, what about for longer duration bouts of exercise?

现在，如果要进行较长时间的锻炼呢？

We've mainly been focusing on resistance training, but what about for long runs, long swims, these kinds of things?

我们主要关注的是阻力训练，但是长跑、长距离游泳之类的训练呢？

Well, it does seem that beet juice and ingesting things like arginine and citrulline can improve performance for those long bouts of exercise.

嗯，甜菜汁和摄入精氨酸和瓜氨酸等物质似乎确实可以提高长时间运动的表现。

That's mainly going to be due to effects of those compounds on vasodilation.

这主要是由于这些化合物对血管舒张的影响。

It's going to open up the vasculature and allow more blood flow.

它将打开脉管系统并允许更多的血液流动。

Do note that things like citrulline and arginine can have some side effects, if you will.

请注意，如果您愿意的话，瓜氨酸和精氨酸等物质可能会产生一些副作用。

They can increase the likelihood of having herpes cold sore outbreaks on the mouth.

它们会增加口腔出现疱疹唇疱疹的可能性。

Andrew Huberman:

安德鲁·休伯曼：

The arginine is in the pathway by which, I don't know if people know this, but the herpes virus lives on neurons of the trigeminal nerve that innervate the lips and the eyes and the mucus membranes of the face, so this is the herpes type 1 simplex virus.

精氨酸所在的途径，我不知道人们是否知道这一点，但疱疹病毒生活在支配嘴唇、眼睛和面部粘膜的三叉神经神经元上，所以这就是 1 型单纯疱疹病毒。

The virus lives on those neurons and then periodically inflames those neurons and that's what leads to the cold sores.

病毒寄生在这些神经元上，然后周期性地使这些神经元发炎，这就是导致唇疱疹的原因。

Seems like arginine and citrulline can lead to increases in cold sores and canker sores and outbreaks of those kinds, so you want to be aware of that.

精氨酸和瓜氨酸似乎会导致唇疱疹和口腔溃疡以及此类疾病的爆发增加，因此您需要注意这一点。

Andrew Huberman:

安德鲁·休伯曼：

That's not everybody and not everybody is carrying HSV-1.

并不是每个人都携带 HSV-1。

Just be aware that, I think it's now 80 or 90% of people by the time they're 12 years old, they've contracted HSV-1.

请注意，我认为现在 80% 或 90% 的人在 12 岁时就感染了 HSV-1。

It's very contagious and typically, people will get one outbreak and then only under conditions of stress or heightened arginine or citrulline ingestion will have them later.

它具有很强的传染性，通常情况下，人们会爆发一次，然后只有在压力或精氨酸或瓜氨酸摄入量增加的情况下才会在以后爆发。

Again, this is not necessarily an STI — this is a sexually transmitted infection — this is an infection that is passed very easily from mucus membranes, just in terms of touching objects and things of that sort.

再说一次，这不一定是性传播感染——这是一种性传播感染——这是一种很容易通过粘膜传播的感染，只要接触物体和类似的东西即可。

Very common in the general population.

在普通人群中很常见。

Andrew Huberman:

安德鲁·休伯曼：

Any discussion about muscle and muscle performance would not be adequate if we didn't mention something about nutrition.

如果我们不提及营养，那么任何关于肌肉和肌肉表现的讨论都是不够的。

But rather than have a whole discussion about nutrition, because there's lots of information about that online, like for instance, if you want to gain muscle, that you need to have a caloric surplus of about 10 to 15%.

但与其对营养进行全面的讨论，因为网上有很多关于营养的信息，例如，如果你想增加肌肉，你需要有大约 10% 到 15% 的热量盈余。

You could have a caloric surplus of more.

你可能会有更多的热量盈余。

If you want to avoid gaining weight, then you would not create a caloric surplus, et cetera.

如果你想避免体重增加，那么你就不会产生热量过剩，等等。

You can find all that information online.

您可以在线找到所有这些信息。

That's not what this podcast is really about.

这不是这个播客的真正目的。

We had a month where we talked a lot about hormones and food and moods.

我们花了一个月的时间谈论了很多关于荷尔蒙、食物和情绪的话题。

We talked about foods, but more as they relate to the nervous system.

我们谈论了食物，但更多的是因为它们与神经系统有关。

Andrew Huberman:

安德鲁·休伯曼：

When it comes to supporting muscle, to supporting the synthesis of larger, what I called myosin balloons, it does seem that ingesting 700 to 3,000 milligrams of the essential amino acid leucine with each meal is important.

当谈到支持肌肉、支持更大的肌球蛋白气球的合成时，每餐摄入 700 至 3,000 毫克的必需氨基酸亮氨酸似乎确实很重要。

Now, that does not necessarily mean from supplements.

现在，这并不一定意味着来自补充剂。

In fact, most people recommend that you get your protein, you get your amino acids, including your essential amino acids and your leucine, from whole foods.

事实上，大多数人建议您从天然食品中获取蛋白质、氨基酸，包括必需氨基酸和亮氨酸。

High-quality proteins are high -density proteins.

优质蛋白质是高密度蛋白质。

What do you mean by that?

你这是什么意思？

Well, it is true that a lot of sources of protein are found in things like beans and nuts and things like that, that all the essential amino acids can be found there.

嗯，确实，在豆类和坚果之类的东西中发现了很多蛋白质来源，所有必需氨基酸都可以在那里找到。

But per unit calorie, if it's in your practice and it's in your ethics to ingest animal proteins, it's true that, for instance, 200 calories of steak or chicken or fish or eggs will have a higher density of essential amino acids than the equivalent amount of calories from nuts or plants.

但就每单位卡路里而言，如果您在实践中并且在您的道德规范中摄入动物蛋白，那么确实，例如，200 卡路里的牛排、鸡肉、鱼或鸡蛋的必需氨基酸密度将高于同等量的坚果或植物的卡路里密度。

That's just simply the way it works.

这就是它的工作原理。

Andrew Huberman:

安德鲁·休伯曼：

For the vegans and vegetarians, I'm certainly not saying there's no way that you can support muscle growth.

对于纯素食者和素食者来说，我当然不是说没有办法支持肌肉生长。

You absolutely can.

你绝对可以。

Some of them might want to supplement leucine, but this 700 to 3,000 milligrams of leucine per meal is one of the best ways that's been shown to support the synthesis of more myosin, if your goal is hypertrophy, and it's also the way that you would support muscle repair, if your goal is strength.

他们中的一些人可能想补充亮氨酸，但如果您的目标是增肌，那么每餐 700 到 3,000 毫克的亮氨酸是支持合成更多肌球蛋白的最佳方法之一，如果您的目标是增强力量，这也是支持肌肉修复的方法。

That's specifically geared towards muscle hypertrophy and strength.

这是专门针对肌肉肥大和力量的。

I encourage you to think about this protein-density issue and whether or not you ingest animal proteins or you don't, to think about whether or not you're getting sufficient essential amino acids, especially leucine.

我鼓励您考虑这个蛋白质密度问题，以及您是否摄入动物蛋白质，考虑您是否获得了足够的必需氨基酸，尤其是亮氨酸。

Andrew Huberman:

安德鲁·休伯曼：

Now, many people have addressed the question of whether or not you need to eat six or seven times a day.

现在，很多人都在讨论一天是否需要吃六到七次的问题。

It turns out that you don't.

事实证明你没有。

That's kind of the old-school thinking that you need to eat very frequently.

这是一种老派的想法，认为你需要经常吃饭。

I think for certain athletes who are very active, for drug-assisted, meaning people that are enhancing their testosterone levels to superphysiological levels, where they are experiencing very heightened levels of protein synthesis and they can utilize all that, that might make sense.

我认为对于某些非常活跃的运动员来说，对于药物辅助的运动员来说，这意味着那些将睾酮水平提高到超生理水平的人，他们正在经历非常高水平的蛋白质合成，他们可以利用所有这些，这可能是有意义的。

Again, I'm not supporting the use of those performance-enhancing drugs, but there are people doing that and that's one of the reasons why they eat so frequently and so much protein.

再说一遍，我不支持使用这些提高成绩的药物，但有人这样做，这就是他们如此频繁地吃这么多蛋白质的原因之一。

Andrew Huberman:

安德鲁·休伯曼：

For typical people who are not doing that, I imagine most of you are not, then it does appear that you need to eat, but you don't need to eat six or seven times a day.

对于一般不这样做的人来说，我想你们大多数人都没有这样做，那么看起来确实需要吃东西，但不需要每天吃六七次。

It does seem like not eating once a day is also important.

看来每天不吃一次也很重要。

Somewhere between one meal a day and six meals a day lies the more reasonable two or three or maybe four times a day.

一天一顿饭到六顿饭之间，一天吃两顿、三顿甚至四顿饭更为合理。

I think that a whole discussion about this is warranted, and we'll have this discussion with Dr. Galpin at a future time of how, whether or not eating protein more frequently can enhance this myosin synthesis.

我认为对此进行全面的讨论是有必要的，我们将在未来与 Galpin 博士讨论如何更频繁地吃蛋白质是否可以增强肌球蛋白的合成。

But I think the simple takeaway from the literature that I was able to extract, and from my discussion with him, is eating two to four times a day, making sure you're getting sufficient amino acids in a way that's compatible with your ethics and with your nutritional regimen, is going to support muscle repair, muscle growth, strength improvements, et cetera, just fine.

但我认为，从我能够提取的文献以及我与他的讨论中得出的简单结论是，每天吃两到四次，确保您以符合您的道德规范和营养方案的方式获得足够的氨基酸，这将有助于肌肉修复、肌肉生长、力量提高等等，就好了。

Andrew Huberman:

安德鲁·休伯曼：

There's one more thing that I'd like to cover, which is the relationship between particular kinds of exercise and our ability to think and perform cognitive functions.

我还想讲一件事，那就是特定类型的锻炼与我们思考和执行认知功能的能力之间的关系。

We all hear that exercise is so vital for our brain, that it supports our brain health and our body health.

我们都听说运动对我们的大脑非常重要，它支持我们的大脑健康和身体健康。

And indeed, that's true, provided it's done correctly.

事实上，只要做得正确，这就是事实。

However, many of us are familiar with the experience of going for a run or going for a swim or working out hard in the gym and then not being able to use our brain, to be essentially useless for cognitive functions for the rest of the day.

然而，我们中的许多人都熟悉这样的经历：去跑步、游泳或在健身房努力锻炼，然后无法使用我们的大脑，在一天的剩余时间里认知功能基本上毫无用处。

I discussed this with Dr. Galpin this morning and I learned something very interesting, which is that hard bouts of exercise of the sort where you're training near failure or you're generating focused muscular contractions for obsession that lasts anywhere from, I don't know, 30, 45 minutes, maybe 60 minutes, or a long run where you're engaging in some interval training during that run — after exercise, there's a reduction in oxygenation of the brain.

今天早上我和 Galpin 博士讨论了这个问题，我学到了一些非常有趣的东西，那就是那种艰苦的训练，你在训练中接近力竭，或者你产生集中的肌肉收缩，持续时间不长，我不知道，30、45 分钟，也许 60 分钟，或者长跑，你在跑步过程中进行一些间歇训练——运动后，大脑的氧合会减少。

Andrew Huberman:

安德鲁·休伯曼：

There's actually a quite significant dip in the amount of oxygen that your neurons are getting and therefore your ability to think.

事实上，你的神经元获得的氧气量显着下降，因此你的思考能力也显着下降。

It's important that you control the intensity and the duration of your training sessions so that you're still able to do well in life and lean into life the way you need to, because I'm guessing most of you are not in a position to just prioritize your physical training.

控制训练的强度和持续时间很重要，这样你仍然能够在生活中表现出色，并以你需要的方式融入生活，因为我猜你们大多数人都无法只优先考虑体能训练。

You also need to use your minds.

你还需要运用你的头脑。

I'm certainly familiar with wanting to get exercise, but also the requirement of needing to perform cognitive work throughout the day.

我当然熟悉想要锻炼身体，但也熟悉需要全天进行认知工作的要求。

Andrew Huberman:

安德鲁·休伯曼：

It also turns out that you can leverage something interesting about exercise and nerve-to-muscle work in ways that can benefit cognitive function and focus.

事实证明，您可以利用锻炼和神经肌肉工作中的一些有趣的东西来有益于认知功能和注意力。

It has to do with the way that your body and your nervous system predict bouts of intense, focused effort.

它与你的身体和神经系统预测剧烈、集中努力的方式有关。

Let's say you're doing resistance training two or three times a week, maybe even four times a week, and you're doing it consistently at a given time.

假设您每周进行两到三次阻力训练，甚至每周四次，并且您在特定时间持续进行。

There are clocks, literally biological clocks within the liver and within the brain that learn to predict that focus and that intense work.

肝脏和大脑中存在着生物钟，实际上是生物钟，可以学习预测注意力和紧张的工作。

Andrew Huberman:

安德鲁·休伯曼：

If you are trying to get intense cognitive work done, you might try scheduling that cognitive work on the days when you don't do physical training at the same time when you normally would do that intense, focused physical training, because the systems of the body that generate acetylcholine release and other neuromodulators, the systems of the body and brain that generate focused effort, those are on this clock mechanism in a way that you likely will find that after just a week of training at regular times, you will be able to focus readily on other things when you're not training, provided you do it during the period of time of day when you normally would train.

如果你想完成高强度的认知工作，你可以尝试将认知工作安排在你通常会进行高强度、集中的体育训练的同时不进行体育训练的日子，因为产生乙酰胆碱释放和其他神经调节剂的身体系统，产生集中精力的身体和大脑系统，这些系统都在这种时钟机制上，你可能会发现，经过一周的定期训练后，你将能够在你不训练的时候轻松地专注于其他事情训练，前提是您在一天中通常训练的时间段内进行训练。

Andrew Huberman:

安德鲁·休伯曼：

This is kind of an indirect positive effect.

这是一种间接的积极影响。

You're harnessing the focus and the expectation of focus in your nervous system for that particular time of day.

你正在利用你的神经系统在一天中特定时间的注意力和对注意力的期望。

And of course, we'd be remiss if we didn't talk about time of day for training.

当然，如果我们不谈论一天中的训练时间，那就是我们的失职。

Turns out that whether or not you train in the morning or in the afternoon doesn't really seem to matter for sake of things like hypertrophy and strength, et cetera.

事实证明，无论你在早上还是下午训练，对于增肌和力量等方面来说似乎并不重要。

Everyone seems to have a time of day that they prefer to train.

每个人似乎都有一天中最喜欢训练的时间。

I've said before, and there are reasons, based on body temperature rhythms and cortisol release, that training 30 minutes, three hours or 11 hours after your normal waking time can be very beneficial and can provide a sort of predictability or regularity to when your body will be ready to train and best apt to train well.

我之前说过，基于体温节律和皮质醇释放，在正常起床时间后 30 分钟、3 小时或 11 小时进行训练可能非常有益，并且可以为您的身体何时准备好训练以及最容易训练得好提供某种可预测性或规律性。

There is some evidence that training in the afternoon is better for performance, whereas training for body composition changes and strength changes, et cetera, doesn't really matter when you train, so you also want to make it compatible with sleep, compatible with work.

有一些证据表明，下午的训练对表现更好，而针对身体成分变化和力量变化等的训练，在训练时并不重要，所以你还想让它与睡眠、与工作兼容。

That really gets down into the weeds of optimization.

这确实涉及到优化的问题。

Andrew Huberman:

安德鲁·休伯曼：

But I think it's interesting to note that if you're going to train at a regular time, you can take the days when you don't train and use that to enhance your cognitive focus for things that have nothing to do with exercise.

但我认为有趣的是，如果你要定期训练，你可以利用不训练的日子来增强你对与锻炼无关的事情的认知焦点。

This might be writing or reading or music or math, et cetera.

这可能是写作、阅读、音乐或数学等等。

Typically, I restrict these podcast episodes to about 90 minutes, so called ultradian cycle for learning.

通常，我将这些播客节目的时长限制在 90 分钟左右，即所谓的超日学习周期。

Today was a bit longer and I admit that I tried to pack a lot into this.

今天的时间有点长，我承认我试图在其中包含很多内容。

It is the last episode in this month on physical performance.

这是本月关于身体表现的最后一集。

I figured in this case, more is better, especially since everything is timestamped for you.

我认为在这种情况下，越多越好，特别是因为所有内容都为您加上了时间戳。

You certainly don't have to watch it all at once and you can come back to it over and over again into the precise locations in the episode that you like in order to take notes or extract the information that you need.

您当然不必一次看完所有内容，您可以一遍又一遍地回到您喜欢的剧集中的精确位置，以便做笔记或提取您需要的信息。

Andrew Huberman:

安德鲁·休伯曼：

I'd like to point you to Dr. Andy Galpin's page.

我想引导您访问安迪·加尔平博士的页面。

I highly recommend looking into the work that he's doing, if you want more details.

如果您想了解更多详细信息，我强烈建议您研究一下他正在做的工作。

He's very, very skilled, excellent communicator.

他非常非常熟练，非常出色的沟通者。

He's superb at what he does.

他所做的事情非常出色。

He's a professor, he works with athletes, he works with typical folks in the exercise and muscle physiology world.

他是一名教授，他与运动员一起工作，他与运动和肌肉生理学领域的典型人士一起工作。

Brad Schoenfeld's work I also have a lot of respect for.

我也非常尊重布拉德·舍恩菲尔德的作品。

I've never met him, I don't know him.

我从未见过他，我不认识他。

There's no paid endorsement here.

这里没有付费认可。

They're not sponsors or related to the podcast in any way.

他们不是赞助商，也与播客没有任何关系。

I just think the work is of very high quality, and they're both on the academic side and the practical side, and of course, there are other people out there doing fabulous work in this area as well.

我只是认为这项工作质量非常高，而且无论是在学术方面还是在实践方面，当然，还有其他人在这个领域也做了出色的工作。

Andrew Huberman:

安德鲁·休伯曼：

If you like this podcast and you're benefiting from the information that you're learning and you want to support us, the simplest and most straightforward way to do that is a zero-cost way, which is to subscribe to the podcast on YouTube.

如果您喜欢这个播客，并且从您正在学习的信息中受益，并且想要支持我们，那么最简单、最直接的方法就是零成本方式，即在 YouTube 上订阅该播客。

Click the subscribe button, and to subscribe on Apple and Spotify as well.

单击订阅按钮，也可在 Apple 和 Spotify 上订阅。

That really helps us.

这确实对我们有帮助。

It helps us get the message about the podcast out more broadly, generally, and it ensures that you don't miss any episodes.

它可以帮助我们更广泛、更广泛地传播有关播客的信息，并确保您不会错过任何剧集。

Andrew Huberman:

安德鲁·休伯曼：

In addition, check out the sponsors that we mentioned at the beginning of the podcast, if you like and if you're able to.

此外，如果您愿意并且可以的话，请查看我们在播客开头提到的赞助商。

Supporting us through those sponsors is a terrific way to support our production staff and the podcast generally.

通过这些赞助商来支持我们是支持我们的制作人员和播客的绝佳方式。

A zero-cost way to support the podcast is to tell your friends, tell your neighbors, tell anyone that you think might benefit from the information.

支持播客的一种零成本方式是告诉你的朋友，告诉你的邻居，告诉任何你认为可能从这些信息中受益的人。

The way this podcast is set up, the information is batched into four or five episodes, all centered around a given theme or topic, like hormones, like sleep.

这个播客的设置方式是将信息分成四到五集，所有内容都围绕给定的主题或主题，例如荷尔蒙，例如睡眠。

Andrew Huberman:

安德鲁·休伯曼：

The episodes on sleep, for instance, that were way back in January, what seems like way back, are still every bit as relevant today as they were back in January for somebody that has challenges with sleep and wants to understand sleep and get better at sleep or wants to understand their dreams or how to use sleep and dreaming to leverage neuroplasticity and learning.

例如，早在 1 月份的有关睡眠的片段，看似很久以前的事情，对于那些在睡眠方面遇到挑战、想要了解睡眠并提高睡眠质量、想要了解自己的梦、或者想要如何利用睡眠和梦来利用神经可塑性和学习的人来说，仍然和 1 月份时一样相关。

If you pass information along about the podcast, that's great.

如果您传递有关播客的信息，那就太好了。

Andrew Huberman:

安德鲁·休伯曼：

As always, please put your questions about the podcast episodes and suggestions for future episodes in the comment section.

与往常一样，请在评论部分提出您对播客剧集的疑问以及对未来剧集的建议。

I really do read through all those comments.

我确实阅读了所有这些评论。

It takes me some time, but I do read through those.

这需要我一些时间，但我确实读完了这些内容。

I reply to as many of them as I can, but I do read them, and they're a great way for us to get feedback.

我尽可能多地回复它们，但我确实阅读了它们，它们是我们获得反馈的好方法。

Andrew Huberman:

安德鲁·休伯曼：

On Apple, you can give us a five-star review if you think we deserve that.

在 Apple 上，如果您认为我们值得五星级评价，您可以给我们五星级评价。

If you want to do all these things, you're welcome to.

如果您想做所有这些事情，欢迎您来。

If you want to do just one of them, we understand, and if you do none of them, we still appreciate that you come here to digest the information about science and science-related tools.

如果您只想做其中之一，我们理解，如果您什么都不做，我们仍然感谢您来这里消化有关科学和科学相关工具的信息。

Last but not least, I want to thank you for your time and attention today.

最后但并非最不重要的一点是，我要感谢您今天的时间和关注。

As always, thank you for your interest in science.

一如既往，感谢您对科学的兴趣。

PART 3 OF 3 ENDS

第 3 部分（共 3 部分）结束