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[文化][健身健美][英中对照]健美大神之路 8 克制激情

一线实稿 樊明璨 来源:樊明璨博客 394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 8 – Curb Your Enthusiasm
第8篇 克制激情

I was eating while carefully inspecting the gluteal development of the fitness models in the newest Musclemag swimsuit issue, which is pretty much every issue and that’s fine by me, when Janet broke my intense concentration.
我一边吃饭,一边研究着最新一期Musclemag杂志(泳装版)上健身模特的臀肌(现在基本上期期都是泳装版了,我觉得这样挺好),这时珍妮特打断了我。

“I saw your little friend at the gym today.” This was how she referred to Randy, who was the God of all Studs to the 18-22-year-old girls of the world, but didn’t do much for a woman over thirty like my wife, who could practically smell the mindless hormones oozing out of his pores whenever a female was within twenty yards. ‘A dog in heat’ was how she described the vibe he threw off. Well, I certainly couldn’t argue with that since it was accurate, but I didn’t look down on Randy for his being so randy.
“我今天在健身房看到你的小朋友了。”小朋友是她对兰迪的称呼。兰迪虽然是18~22岁女孩儿心目中的男神,但对我老婆这种三十几岁的女人而言却无多大吸引力,她事实上能察觉到一有女性在附近时他由内而外不经意散发出的色欲。她将兰迪比喻为“一只发情的公狗”。对此我无话可说,因为描绘得很准确,但我并不因为兰迪好色就鄙视他。

In fact, I had been that way at his age too. Ah, who am I kidding? I’m still like that; I have just learned to be a touch more discreet with my slobbering. Not discreet enough for Janet, who still occasionally smacks me upside the head when she busts me staring too long at another woman and no doubt imagining some lusty scenario or other.
事实上,我在他那个年龄也一样。好吧,我坦白交代,现在也仍然一样。我现在已经学会看美女时要谨慎一点,但对珍妮特而言我仍然不够谨慎,当她逮到我盯着美女看太久很明显在意淫什么的时候,她现在仍然会时不时敲我的头。

“Randy? What was he doing there? We don’t train today. Was he hanging around that chick at the front desk with the nose ring and the tattoo of the butterfly right over the crack of… uh, with her?” Janet shot me a look that said I was this close to sleeping on the couch. Not that it’s an uncomfortable couch, but it does get kind of lonely down in the family room with nothing to keep me company except the hum of the refrigerator at the top of the stairs.
“兰迪?他在那里做什么?我们今天不训练。他在泡前台那个妹子?就是有鼻环和蝴蝶纹身……呃……那个?”珍妮特甩给我一个脸色,表情仿佛在说我差点就睡到沙发上了。倒不是沙发不舒服,而是待在下面这个家庭活动室里确实有点寂寞,没有任何东西陪伴我,除了楼梯顶部的冰箱发出的嗡嗡声。

“I’m pretty sure he was training arms.”
“我很肯定他是在练手臂。”

“What? With who? Why, if that ingrate is seeing another trainer behind my back, I’ll,”
“什么?和谁?好嘛,如果那个忘恩负义的臭小子背着我又找了一个教练,我就……”

“He was by himself.” Hmm. I was going to have to confront my young protégé about this unauthorized training session. It had to wait until Monday, when I next met with him to train chest and triceps.
“就他一个人。”那还好。我必须当面质问一下这个臭小子为什么未经允许就进行这次训练,但这得等到周一才行,因为下次碰头约在周一,准备练胸和三头肌。

Straight To The Point
直入主题

Unlike Randy, I didn’t wait until the workout was underway before addressing any important issues.
跟兰迪不同,我不会等到训练开始后才来处理重要问题。

“So, how do your triceps feel, bucko?” I asked. Randy looked a little apprehensive right away, as if he knew I knew about the extra workout.
“嘿,臭小子,你的三头感觉如何?”我问。兰迪似有所悟,知道我可能知道了他偷练的事。

“Fine.”
“还好。”

“Really, because my spy tells me you were training them on Saturday. Biceps too, I bet.”
“是吗,可是有人向我告密说你周六才练过,二头肯定也练了吧。”

“Oh yeah, that. I just wanted to specialize on my arms for a little while.” Randy’s arms were proportionate to the rest of his physique, but they were still only sixteen inches or so pumped. Luckily for him they hadn’t sprouted to twenty inches or more in the past few months, or I probably would have killed him in a jealous rage. Oh well, at least that wouldn’t have been as bad as IFBB Pro Troy Alves, whose arms taped out at over eighteen inches back in tenth grade when he only weighed 150 pounds. Talk about hitting the genetic lottery. At the rate I am going I would need to weigh 260 to have a 20-inch arm.
“嗯,是的,我就是想专门练一下手臂。”兰迪的臂长跟他的身材很相称,但充血状态下臂围仅16英寸。幸好他的臂围在过去几个月中没有暴增到20英寸或以上,否则我可能嫉妒得怒火中烧杀了他。话说回来,至少他这臂围不会像国际健美联合会(IFBB)职业健美运动员特洛伊·阿尔维斯(Troy Alves)那样令人不快。特洛伊还在十年级的时候臂围就已经超过了18英寸,当时他仅重150磅。拥有这样好的先天条件跟中彩票一样难。照我自己的成长速度,我要达到260磅重才能拥有20英寸的臂围。

“Anything else you’ve been doing extra training for?” Randy had to think about this for a minute, because so far I was only aware of the arms. Anything else he told me would be new information. He must have realized that I only had his best interests in mind. He sighed.
“你还偷练了其他什么部位吗?”兰迪得好好想想要不要坦白,因为到目前为止我只知道他偷练了手臂。但他一定是意识到了我这样问完全是为他好,于是叹了口气。

“Yeah, I do calves a couple more times a week at night at home on my staircase holding a dumbbell, and lately I have been coming in to do light back and chest days a couple days after we do them heavy.” I covered my eyes with one hand and shook my head as he continued.
“嗯,我每周还多练了几次小腿,晚上在家练的,就是在楼梯上做哑铃提踵;最近我还来健身房用轻重量练了几天胸和背,就是在我们用大重量练完胸和背之后几天开始的。”我一边听着,一边摸着自己的额头不断摇头。

“Look, you said John Parrillo always says there is no such thing as overtraining, only undereating and not sleeping enough. And I do eat and sleep plenty.” He straightened up. God love him, I could see he actually thought he was off the hook.
“这应该没什么吧,我记得你说过约翰·帕里略(John Parrillo)爱说一句话——没有所谓过度训练的问题,只有没吃够和没睡够的问题。我吃得够多,睡得也够多,不怕。”他解释道。坦白完后,他看上去如释重负。

“Don’t be throwing Parrillo maxims at me, junior, I knew most of them while you were still dreaming about getting your first pube.”
“臭小子,少用帕里略的名言来做挡箭牌,你毛都还没长齐的时候我就知道他的大部分名言了。”

“Is it true or isn’t it?” he demanded to know. The kid had spunk.
“那他说的是真的还是假的?”他想知道答案。这小子还有胆问。

“What he really meant by that is that you can do a lot of sets and reps within a workout, or a pretty high volume, plus you should be able to use a lot of intensity techniques like drop sets and forced reps as long as you feed the body properly and give it rest.”
“他真正的意思是,只要你吃好睡足,你就可以在某次训练中采用高组数和高次数,或采用大重量,同时还要会运用递减组、力竭组等大量强度技巧。”

Importance Of Recovery
恢复的重要性

“Alright then, so what’s wrong with what I’m doing?”
“哦,那我现在的做法有什么问题呢?”

“You’re screwing up the rest and recovery part of the equation. Would you agree that we train pretty hard?”
“你的身体没有得到休息和恢复。你说说,你觉得我们的训练量大吗?”

“I think so, sure.”
“当然大。”

“Okay, well when you beat the crap out of a muscle, say the legs, with tons of sets of squats, leg presses, stiff-leg deadlifts, leg extensions, and leg curls, how long do you think it takes for them to recover?” Randy shrugged.
“那好,我问你,如果你用无数组深蹲、腿推举、直腿硬拉、腿屈伸、腿弯举来练了腿部肌肉,你觉得多久才能恢复?”兰迪耸了耸肩。

“Though this is not an exact rule, for a trainer without the recovery-enhancing help of steroids, it’s usually about five to seven days. Hit them again before then and in all likelihood you will keep them from growing bigger and stronger from the previous workout.”
“在不吃类固醇帮助恢复的情况下一般需要5~7天,当然这不是一个硬性数字。没休息够又开始狂练的后果多半就是肌肉不再增长。”

I could see Randy was about to fire back a rebuttal by his smug expression.
从兰迪自以为是的表情看得出他准备反驳。

“Okay, but the arms are a smaller muscle group. Don’t they recover faster, so you can train them more often?”
“哦,但是手臂是小肌肉群啊,不是会更快恢复吗?那样就可以多练几次了吧?”

“Yes, but you seem to be forgetting something very important. Your biceps get worked when we train them directly with shoulders, but also very hard on back day. You don’t think heavy deadlifts, barbell rows, and weighted chin-ups do a number on them?”
“是这样,但你可能忘了非常重要的一点,就是肩和二头一起练的时候会练到二头肌,练背的时候也会练到二头肌,你不觉得练大重量硬拉、杠铃划船、负重引体向上的时候也会练到二头肌吗?”

“Yeah, I guess so.”
“应该会练到吧。”

“And triceps we train not only on chest day with various extensions and dips and such, but they get whacked pretty hard on shoulder and chest days when we press. So whether you recognized it or not, your arms really were already being trained twice a week. You might be able to get away with adding another arm day as you have been for a little while, but eventually it would lead to overtraining and your arms would probably actually shrink a little.” He shivered at the thought.
“还有三头肌,我们不仅在练胸那天通过各种臂屈伸动作练到了它,在练肩胸的日子也通过卧推充分刺激了它。所以,不管你意识到与否,你的手臂实际上每周都练了两次。像你现在这样,每周多练一天手臂可能问题不大,但最终都会导致过度训练,到时你的手臂有可能不增反缩。”兰迪闻言浑身战栗。

“And as for chest and back, being so young you may be able to get away with a second light day every week, but I don’t think you need it to be honest. As for your calves, if can’t grow from working them hard twice a week, I seriously doubt another couple workouts are going to help you.”
“胸和背方面,因为你还年轻,所以每周加一次轻重量训练可能不会有什么问题,但老实说我认为是多此一举。小腿方面,如果一周练两次都没有增长,那我认为即便多练几次也然并卵。”

Revisting Patience
回归耐心

Randy looked glum. “Look,” I told him. “I admire your enthusiasm and the fact that you are willing to work very hard to develop your physique. But sometimes you need to rein that enthusiasm in when it starts to impair other factors like your recovery.”
兰迪有点郁闷。“听我说,”我对他说,“有刻苦训练的激情是好事,但当它影响到你其他方面比如恢复时,你需要克制它。”

“I know, I just want to get big as soon as possible.”
“我知道,我只是想尽快把块头练起来。”

“Here we go with that again. I told you on the day you first came up to me that patience was going to be one of the hardest parts of bodybuilding. But I think you already understand that you can’t rush a great physique. If you could, working out twelve hours a day every day and training every body part seven times a week would have you looking like Jay Cutler in a few months. But it just doesn’t work that way.” He had learned his lesson, or at least part of it.
“老毛病又犯了,我们认识的第一天我就告诉过你,练健美要有耐心。但我认为你明白块头不能速成的道理,如果能的话,那每天练12个小时,一周7天把所有身体部位都练到,不出几个月你就成杰·卡特(Jay Cutler)了,可能吗?!”兰迪吸取了教训,至少在最低程度上。

Conclusion
结语

In the next hour I was going to make him train his chest much harder than usual. It would be so sore he would be wondering if he tore a pec tomorrow when he woke up and could barely comb his hair. It would be tender to the touch for at least three or four days. Then we would see if he felt like adding another workout for it this week! Actually, it might be kind of fun to have him try to train it again on Wednesday, just two days away.
在接下来的一小时,我会让他用比平时大很多的强度来练胸。明天醒来后,他的胸会痛得让他几乎无法梳头,而且麻木得连他自己都不知道到底是否练过,一碰就痛的日子至少会持续3~4天,然后我们会看到这周他还想不想偷偷多练,其实让他周三又练胸才好玩,还有两天。

When he experiences the pain and sense of futility in training a body part that hasn’t recovered, this would all sink into his brain but good. I grinned to myself for being so clever as I watched him warm up on incline dumbbell presses. Randy was going to hate me at times over the coming months, but in the end he would be the Daniel-san to my Mr. Miyagi – the perfect student any instructor would be proud to call his own.
当他练了一个尚未恢复的部位感到痛苦和徒劳时,他才会深深记住这个教训,但这对他而言是好事。看着他为上斜哑铃卧推做热身活动的同时,我暗自笑起来,觉得自己真是太聪明了。在接下来的几个月中,兰迪会时不时恨我,但最终,他会成为我这个宫城先生(Mr. Miyagi)的丹尼尔·山(Daniel-san)——一个令任何师傅感到自豪的完美徒弟。

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