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[文化][健身健美][英中对照]健美大神之路 4 重不如轻

一线实稿 樊明璨 来源:樊明璨博客 364浏览 0评论

健美大神之路(A Bodybuilder Is Born)

作者:罗恩·哈利斯(Ron Harris)

译者:樊明璨

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Episode 4 When Less Is More
第4篇 重不如轻

Spot! Randy managed to spit out, his face reddening. I was standing above him with a slightly concerned expression on the incline press. An Olympic bar loaded up with 245 pounds was slowly crushing him into the bench, digging a trench into his upper chest.
注意保护!兰迪艰难地吐出这几个字,脸已涨得通红。我站在他身后,对他这次做上斜卧推只是略表关切。挂了245磅重量的奥林匹克杠铃杆慢慢压向他的胸口,他的上胸鼓了起来。

I knew I should probably take it off him now, but as usual I wanted to make sure he would remember this moment. He tried to say something else, but only managed a little choking sound. Sighing, I at last took it off him and put it safely back on the rack.
我知道这时我也许该给他搭把力,但跟以往一样,我希望他这次会长点记性。他想说什么,但只发出了一点哽咽声。当然,最终我还是出手帮了他一把,将杠铃安全地放回到架子上。

“What the hell?” Randy usually didn’t get angry with me, but his emotions were running a little hot right now. He probably thought I had just showed my first signs of trying to actually kill him.
“怎么回事?”兰迪通常不会生我的气,但此刻他有点小激动,他大概觉着我有那么一点想故意置他于死地。

“Why did you let me stay stuck like that?” I knew I had to phrase this next part right to calm him down. I spoke in a soothing tone. “How many reps was that, Randy?” He looked at me like I was speaking a foreign language.
“为什么刚才你愣在那里?”我知道我现在必须好好解释一番才能让他平静下来。我安抚道:“你刚才做了多少个?”他看着我,仿佛听不懂我在说什么。

“I didn’t get any reps because you didn’t spot me!” Several nearby gym members looked over at this outburst, no doubt hoping to see a fight of some sort. “I didn’t spot you because you put more weight on the bar than you could even get for a single rep.” His expression now turned defensive.
“我一个都没做,因为你都没注意保护我!”旁边几个会员听到他的怒吼都望向这边,无疑期待着一场打架之类的好戏上演。“我不保护你是因为你用的重量你一个也做不起,我想给你一个教训。”他马上一副不服气的样子。

“I usually get five or six reps with that weight, sometimes more,” he retorted. “I used to watch you train, don’t you remember? You always had a spotter, and they weren’t just spotting, they were lifting part of the weight for you from the beginning.”
“那个重量我以前能做5、6个,有时更多,”他反驳。“但你别忘了,你以前训练都有我看着,你身边总有个陪练,不仅注意保护你,还从一开始就搭力帮你。”

He tried to think of a comeback to this, but nothing was popping into his head. “Are you trying to impress me by using so much weight?” I asked. “I guess you don’t know that people who rely on spotters to lift more weight don’t impress me, they make me laugh.”
他想还嘴,但大脑一片空白。“你用这么大的重量是想耍酷给我看吗?”我问,“知道吗,靠陪练搭力举起大重量的人在我看来一点也不酷,我只觉得好笑。”

They think they’re a lot stronger than they actually are, and the only person being fooled is them.” I took the ten and the forty-five off and slid a quarter on each side of the remaining forty-five while Randy looked on. His outrage had melted into embarrassment in less than thirty seconds.
“他们觉得自己很强,其实只是自欺而已。”我取下了10磅和45磅的杠铃片,每边只留45磅,然后又一边挂了一个25磅。兰迪在一旁看着。不到半分钟,他的愤怒就转为羞愧。

Don’t Lift With Your Ego
别带着耍酷的心理训练

“Try this.” Randy got back under the bar and did his little pre-set ritual. We all have our own. In his case, it involves muttering something to himself under his breath with eyes closed. I never asked him what exactly he was saying, though I did hear some pretty foul obscenities in there sometimes.
“试试这个。”兰迪回到卧推凳上,做了一遍他的组前仪式(pre-set ritual)。我们都有自己的组前仪式。他的仪式是闭上眼睛喃喃自语。我从未问过他到底说了什么,但我有时的确听到了一些脏话。

I bet his parents would faint if I managed to record it one time and play it back for them. I say do whatever it takes to put you in the right frame of mind. I handed the bar off to him at arm’s length. A grim expression painted his face. I knew he was determined to show me something special this time.
如果我将他说的话录下来放给他的父母听,他们肯定要醉。我的看法是,什么仪式不重要,只要能让你进入良好的心境就行。我将杠铃杆移放到他手上。他的脸变得严肃起来。我知道,这次他决定秀点特别的东西。

He lowered the bar slowly until it just grazed his upper pecs, then drove it up forcefully for a strong contraction. His pecs bunched up together. This was repeated seven more times. At the point I saw he had no more reps on his own left, I got my hands under the bar.
他慢慢将杠铃杆下放到与上胸略微接触的位置,然后用力上推,胸肌随之猛烈收缩,之后他又推举了7次。见他无法再自行推举起来时,我将手放到了杠铃杆下方。

I then applied enough force to let him just barely squeeze out two more reps. I helped him rack the bar with a clang of metal, then he sat up and flexed his chest in a crab most-muscular as I had taught him to. Following the Parrillo way, he then reached down for two 20-pound dumbbells at his feet and sat back up on the bench.
我搭了一点力,他勉强又做了两个。随着哐当一声帮着他把杠铃杆放回架子上后,他坐了起来,用我之前教他的全身肌肉姿(蟹姿)这个动作鼓了一下他的胸。随后,按照帕里略(Parrillo)的方法,他捡起脚边两个20磅的哑铃重新坐到卧推凳上。

Lowering into the bottom position of an incline flyer, Randy held the stretch a good five seconds before dropping the bells to the rubber-matted floor with a cry of “ouch!”
兰迪将哑铃下放到上斜飞鸟规定的最低位置,保持拉伸状态5秒后,“哎哟!”了一声,随即将哑铃扔到橡胶垫地板上。

“Now that was a set,” I said, clapping him on the shoulder. “Your pecs are pumped up like balloons.” Randy had an aw-shucks smile at that. I pointed to a guy over at the squat rack, using it to do barbell curls. He had a forty-five on each side and his form was beyond horrible. It hurt me just to watch him.
“好,这才是完整的一组,”说着,我拍了拍他的肩,“你的胸肌现在鼓得就像气球一样。”兰迪谦卑一笑。我指了指那边一个正利用深蹲架做杠铃弯举的家伙,他一边放了45磅;他的动作已经严重变形,简直惨不忍睹。

“Are that guy’s arms anything special?” I asked. It was almost a rhetorical question. The curler in question was about six feet tall and maybe 180 with a little potbelly. If I had to guess, his arms were probably no more than fifteen inches. “His arms suck,” Randy replied. “How much weight do I use on that exercise?”
“那家伙的手臂是超人臂吗?”我问。这几乎是一种反问。此人6英尺高,180磅重,有点啤酒肚,臂围估计不超过15英寸。“他的手臂不行,”兰迪回应道,“臂弯举我做多重?”

“I think a quarter on each side, maybe a 35.” I wasn’t about to ask him about my arms, because if I was fishing for compliments some other bodypart would have been the topic.
“一边25吧,或者35。”我不会问他我的手臂如何,因为如果我故意寻求恭维的话,那其他某个身体部位就会成为谈资。

But Randy was well aware that I had struggled with weak arms for many years and had brought them up to a pumped nineteen inches through a lot of hard, smart training. Not until I had learned to suppress my ego and lightened up had most of the progress actually occurred.
但兰迪非常清楚,之前很多年我都在苦练瘦弱的手臂,经过刻苦、科学的训练后终于使其在充血状态下达到了19英寸。当我学会抑制自己的耍酷心理,我才如释重负,也才真正开始获得巨大进步。

“You realized that guy’s biceps will never be any bigger than they are now, right?” I asked. Randy shrugged. “I am sure in his heart of hearts he is convinced these cheat curls using his whole body are putting him on the way to having arms like Lee Priest, but they are just ensuring that his arms will be more like Jerry Seinfeld’s.”
“那个人的二头肌永远也练不大,你懂,对吧?”我问。兰迪耸耸肩。“他心里肯定相信这种动用了全身来完成的无效弯举训练会让他炼成李·普瑞斯特(Lee Priest)那样的巨臂,但实际上只会越来越像杰瑞·宋飞(Jerry Seinfeld)的而已。”

Randy had a little chuckle at that. I fixed him with a serious stare, because this was not a subject I wanted him to think I took lightly. “That’s you if you’re not careful, Junior,” I said. “Not even!”
兰迪呵呵笑起来。我严正地看了他一眼,示意他打住,因为我不想他认为我对这个问题态度轻率。“如果不注意的话,你下场跟他一样,亲。”我说。“不可能!”

“I’m afraid so. If you keep trying to use more weight than you can handle in good form all the time, you will never have the physique you say you want so badly. And I won’t help you do that.
“会的,如果你坚持用超出能力范围的大重量而无法标准地完成动作的话,你永远也不会炼成你渴望的那种身材,而且我也不会搭力帮你。

I lift enough damn weight in my own sets, I don’t need to be lifting your weights too. You have to get this stupid idea out of your head that piling on more weights is the secret to getting big. Good form and feeling the muscle work are far more important. Sometimes less is more.”
我自练的时候已经用了足够的重量,没必要在你练的时候还搭那么大力。你必须抛弃那种‘用大重量才能练出大块头’的愚蠢观念。动作不变形加肌肉有训练感远比盲目用大重量重要,有时候重不如轻。”

Randy didn’t say a word. He got back under the 185 on the incline press and ground out another eight reps. “This isn’t going to be easy for you, because most of the guys your age are still wrapped up in the ‘how much ya bench’ mentality. That crap isn’t bodybuilding, it’s just macho egoistic posturing.
兰迪沉默。他回到卧推凳上,用185的重量又做了8个上斜卧推。“这对你来说不太容易接受,因为你们这个年纪的大多数男孩子都喜欢比谁推举的重量大,但那不是健美,是炫耀男子气概的耍酷。”

You’ll see your buddies using more weight than you, and you might be tempted to try and do the same. But listen to me.” I got even more sober in my tone. Some of his friends were loudmouths, and this all was certainly going to come to pass just as I was describing it.
“将来你会看到你的朋友用的重量比你大,你可能不甘落后也想做一样的重量,但相信我,”此时我的语气变得更加郑重,他的一部分朋友就爱耍酷,这种事肯定会发生。

“Your buddies will never be anything special physically, just like that guy doing the curls probably never will either. None of them will ever have the type of muscular development that gets your pictures in the magazines or wins a contest. In fact, I doubt any of them will ever even look like they lift seriously.”
“你的朋友永远不会变成大块头,就跟先前那个做杠铃臂弯举的家伙一样。他们练出的肌肉将来不会有一个可以上杂志或赢得比赛。事实上,在我眼里他们就没个正形儿。”

“Wow,” was Randy’s reaction to this grim reality. “Would you rather walk down the street and have people think you can lift a ton, or have to stop passerby and explain how much weight you lift, even though it doesn’t look like it?”
兰迪“哦”了一声,算是对这一冷酷现实的回应。“走在街上的时候,你是想大家一看你就觉得很猛,还是想外表不猛只能拦下路人告诉他你有多猛?”

“That’s easy,” Randy said. “It should be an easy choice to make, but most trainers never understand that there is a choice, and they aren’t choosing wisely.”
“这不用说。”兰迪说。“确实不用说,但大多数人就是不明白这个道理,偏要不明智地成为后者。”

We did more for chest and triceps, emphasizing the contractions and forcing the muscles to work at full capacity. By the time we left, a group of four guys, one in his 20’s and the other three over forty, had started warming up on the bench press. They came in twice a week and did this, each working up to a max of over 400 pounds.
我们又练了一下胸和三头肌,注重收缩和强迫肌肉全力做功。在我们要离开时,来了4个人,他们是一起的,一个20几岁,其他三个40多岁,他们一般先热身,之后做卧推。他们一周来两次,都练卧推,每个人都会把重量加到400磅以上。

It was clear to me that none of them could actually lift this much weight, but it made them feel good to think that they could. Only the young guy had a good build, because he stayed after they were done and did lighter work every time. The older guys all had fat bellies and skinny arms and legs. Randy nodded in their direction.
我很清楚,他们中没有任何人能真正推起这样的重量,但他们的做法会让他们自我感觉良好。只有那个年轻的男孩身材较好,因为他每次都会在他们练完后留下来,做一些较轻的训练。年纪较大的那几个全都是大肚腩加瘦弱的四肢。兰迪朝他们点了点头,跟他们打招呼。

“Those guys would be me in twenty years if I kept trying to go too heavy, huh?”. “Probably. But I know you’re too smart for that” As we walked past the group, the wise-ass in me shot to the surface. One of the guys had just bounced 405 off his chest.
“如果我继续用过大重量训练的话,20年后我就会跟那些人一样,是吗?”“有可能,不过我知道你很聪明,知道该怎么做。”路过那群人时,我即兴耍了一点小聪明,他们中的一个人当时正好推起405磅。

It had come crashing down as it always did, and was stuck until a spotter on each side of the bar got it off him. His face was purple from lack of oxygen, and the spotter congratulated him on a good effort. My own chest was pumped, looking high and thick enough to set a pitcher of water on.
跟以前一样,杠铃先是一下子沉了下去,停住,然后杠铃杆两边的保护者搭力帮助他推举起杠铃并放回架子上。他的脸由于缺氧而变得通红,保护者大赞他完成得不错。我的胸那时已处于充血状态,厚实得足以在上面放一壶水。

I smiled as I walked by and asked, “Yo, you know how much I bench? Nowhere near as much as you.” He stared back blankly at me, unsure of whether I was mocking him. Randy and I managed to get into the locker room before bursting out laughing.
我一边走,一边笑着问那人:“兄弟,你知道我推多重吗?远不及你!”他茫然地看着我,不确定这是否是取笑。进更衣室后,我和兰迪都不禁大笑起来。

“The sad thing is, Randy, that I bet he thinks benching all that weight makes him the stud of the gym. And if I ever catch you doing some stupid crap like that, I’ll have no choice but to slap you upside the head.” “If you ever see me doing that,” Randy responded, “feel free to knock me out cold.”
“可悲啊,他肯定以为推那种重量会让他成为健身房大神。如果我发现你干这种蠢事,我非敲破你脑袋不可。”“好啊,”兰迪回应道,“被你逮到的话请随意敲。”

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