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[文化][健身健美][英中对照]健美大神之路 11 学无止境

一线实稿 樊明璨 来源:樊明璨博客 269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

(长按上图可关注我微信公众号(id: fanmingcanboke))

Episode 11 – The Teacher Gets Schooled!
第11篇 学无止境

For the past nine months I have been telling you all about my mission to educate young Randy on the ways of becoming a top bodybuilder. The insinuation was that because I have been training for almost twenty years and competing since 1989, I know it all, or at least I know everything worth knowing. But I have always believed that anyone who claims to know it all is an idiot, because there is always something more to learn in bodybuilding.
前9个月我一直在给大家讲我的使命——指导兰迪成为顶尖的健美运动员。尽管我练健美快20年了,而且从1989年起就开始参加比赛,我了解健美的一切,至少了解该了解的一切,但我始终认为声称了解健美一切的人都是SB,因为这个领域总有需要学习的东西。

We spend years figuring out how our bodies respond to various types of training and nutrition, but in reality this is a lifelong process. This all came crashing home to me when I was beaten badly in my last contest. The worst thing was that I wasn’t so much beaten by the other men on stage with me. I kicked my own ass.
大家一般会花数年时间来搞清楚身体对各种训练和饮食的反应,但实际上这是一个需要终生探索的事。最后一次比赛的惨败让我猛然醒悟这个道理。最糟的是我不是被同台竞争对手打败,而是被自己打败的。

The trouble began with my scheduling. I planned on shooting a training video in LA, shooting with three magazine photographers the following week, then competing in California at the end of that week. But that wasn’t cramming enough into a short time, for me, so I also sent in my entry form for the New England Championships back here in Boston the following weekend. When I outlined this plan to Randy about a month beforehand, he seemed concerned.
问题首先出在我的时间安排上。我打算在洛杉矶拍一部训练视频,接下来的一周要配合三名杂志摄影师开展拍摄工作,然后在周末参加加州的健美比赛。时间虽短,但对我而言,这样的安排还算不上紧凑,所以我又报名参加了再下一个周末在波士顿举办的新英格兰健美锦标赛。事前一个月当我向兰迪简单提到整个安排时,他显得有点担心。

“Isn’t that too much stuff? Aren’t you gonna be exhausted?” Was this a challenge to me, the 33-year-old, who no longer had the vigor and endurance of days gone by? No way. I was Superman and had five T-shirts with that logo to prove it. I would have gotten the tattoo as well if Lee Priest and Matt DuVall didn’t already have it.
“这样安排会不会太紧张了?吃得消吗?”虽然33岁的我精力大不如前,但这种安排就想难倒我?不可能!我是超人,五件超人T恤在手足以说明一切。如果李·普瑞斯特和马特·杜瓦尔(Matt DuVall)没有纹超人纹身的话,我早就纹上了。

“Don’t worry, I know what I’m doing,” I assured him.
“别担心,我心里有数。”我让他放心。

Famous last words.
后来事实证明这是放屁。

Madness Creeps In
开始发疯

About three weeks before I left for LA I looked the best ever in my life. I was about 212 pounds and hard as nails, fuller and rounder and with even my poor arms looking decent. I couldn’t see myself competing any lighter than 205, up from 201 the year before. Yup, this was my year. That’s when some psycho switch went off inside my brain and I decided I wasn’t quite lean enough in the lower body. Suddenly it seemed like a smart idea to do a lot more cardio.
离去洛杉矶还有三周左右时,我达到了有生以来的最好状态,212磅重,肌肉结实、饱满、圆润,甚至不咋样的手臂看起来也挺不错。去年比赛时我才201磅,今年我觉得自己到时不可能轻于205磅。是的,今年该我风光了。就在这时,我放松了警惕,认为自己的下半身还不够瘦,心血来潮自作聪明地决定做更多有氧。

First of all, understand I was already doing 45 minutes of very intense interval-style cardio on a Precor elliptical machine five days a week, burning 700-800 calories each time. This had done an excellent job of taking away the fat, as I had started at a doughy 240 with not a cut in sight. But now I found myself staring at contest photos of guys like Tommi “Glutezilla” Thorvildsen, who has striations in his butt muscles so deep you could swipe a credit card through them. “Hmm, I think I really need my glutes to look like that too,” I said. And so the madness began.
首先,大家要知道,我之前一直就有在必确(Precor)椭圆机上做高强度间歇式有氧训练,每周五次,每次45分钟,燃烧700~800卡热量。这项训练很好地达到了减脂目的,之前开始时我肥得像个面团,重达240磅,身上看不到任何线条,但后来看着臀肌怪兽汤米·托尔威尔逊(Tommi Thorvildsen)的比赛照片,他臀肌上的条纹都深得可以刷卡了,于是我也觉得需要把自己的臀肌练成那样,于是,我就开始发疯了。

My gym opens up at five AM on weekdays and seven AM on the weekends. I would snap awake automatically about an hour before these times every day and start getting ready to go do cardio. Forty-five minutes graduated to a full hour within days. After this, I slammed down an Optimized Whey shake, went home, showered and had breakfast, and got my kids ready for school. Then it was time to go the gym again for about 90 minutes of weight training and forty more minutes of cardio. Yep, I was gonna be the most shredded man in bodybuilding history now! If I didn’t train myself into the ground in the process, that is.
我所在的健身房平日早上5点开门,周末7点开门。每天我会在开门前一个小时左右自己突然醒来,然后准备好去做有氧,数天内,有氧就从45分钟加到了1个小时。完成后我会喝优化乳清奶昔,然后回家洗澡,吃早餐,让孩子们准备好去上学,然后又去健身房做90分钟负重训练和40多分钟的有氧。是的,我要成为健美历史上最有线条的选手。如果我在这个过程中没有将自己练得精疲力尽的话,那该多好。

Self Deception At Its Worst
最大自欺

It didn’t take long before I started to notice I was ‘flattening’ out. This is a term bodybuilders use to describe the way our muscles look when we are under-carbed or overtrained. It’s almost like we are big balloons and someone let some of the air out of us. When I asked my wife what she thought, she recognized it as the bodybuilder’s equivalent to the common chick question, ‘does my ass look bigger?’ There is no right answer that will not infuriate the person who asked. So Janet took on an annoyed tone and said, “I don’t know, I can’t tell.”
不久,我就发现自己全身肌肉在“缩水”。这是一个健美术语,用来描述碳水化合物摄入不足或训练过度时的肌肉状态,就像泄了部分气的大气球一样。我问老婆怎么看。她看出这个问题就跟女孩儿常问的那个问题(我的屁股看上去更大了吗?)一样,怎么回答都会触怒发问人,所以珍妮特不耐烦地说:“不知道,看不出来。”

But in her own way she tried to steer me back. She made many comments as to how I was doing way too much cardio, but I brushed them all off. “What does she know?” I said to myself. And poor Randy, he didn’t know any better. Having never seen anyone diet down before, he was just overwhelmed by the daily changes in my body. He would express disbelief at every new vein and striation that would reveal itself, and helped me ignore the obvious.
但她有试图用自己的方式将我引回正轨。她对怎样算是有氧做太多发表了很多看法,但我对此一律充耳不闻,心想“你懂什么?”悲催的是兰迪也知之甚少。以前从未见过其他人节食减脂的他只是震惊于我身体每日的变化。他会对每根新出现的青筋和线条表示难以置信,而这也促使我忽略了显而易见的事实。

I was getting leaner, but I was losing muscle. It needs to be said that I was always eating plenty of calories and never went below 200 grams of carbs a day. But the problem as I see it now was that I was trying to force my body to try and do two things at once it could not. I wanted to maintain my muscle mass while drastically increasing the volume of cardio I was doing to that of an endurance athlete. My body did what any reasonable body would do when put in this situation. It said, “screw you, Ron.”
我的体脂的确减少了,但同时也在掉肌肉。需要说的是,我一直有摄入大量热量,每天的碳水从未低于200克。但现在看来,问题出在我当时试图强迫身体同时达到两个不可能同时达到的目标——在大幅增加有氧运动量至耐力运动员水平的同时想保持肌肉。在这种情形下,跟其他正常的身体一样,我的身体做出了应有的反应,它对我说:“去你md,罗恩!”

The week in LA did turn out to be grueling, though I did manage to score second place at the tough Orange County show. But, and this is a big but, I had weighed in just under the Heavyweight limit. I had not planned on being a lightheavyweight. It got worse. Possibly because I had weakened my immune system so badly, I contracted food poisoning the last night I was there and couldn’t eat for about 36 hours. Oh, I tried, but the instantaneous vomiting that resulted when I tried to swallow anything except water convinced me I just had to ride it out until the nausea subsided and my appetite returned.
结果我在洛杉矶度过了精疲力尽的一周,尽管我在奥兰治县比赛上拿了第二。但请注意,之前赛前称重我刚好处在重量级限值以下,我都没有想过要成为轻重量级选手。这还不是最糟的。可能是之前严重削弱了免疫系统功能之故,我在头天晚上出现了食物中毒现象,持续36个小时未能进食任何东西。嗯,我做过尝试,想吃点什么(水除外),立马就吐了,不得不挺到恶心现象消褪胃口恢复再说。

Adding Insult To Injury
雪上加霜

All that week in Boston, as soon as I could eat again, I tried to make up for the lost meals. But I also was at the gym twice every day as before. I knew I had lost some ‘fullness’ but I blamed the food poisoning and honestly thought some extra food in the last couple days would get it all back. The final insult came on Sunday morning when I weighed in at 197.5 pounds. I almost fainted. I hadn’t weighed less than 200 pounds since 1995! Then as I watched the rest of my class weigh in, I knew I was done for. I went from second place in the last four contests I had competing in to missing the top five for the first time since 1992. After a lot of pizza and ice cream, things started falling into place as I attempted to analyze what had gone wrong.
在波士顿的一整周,刚一恢复食欲,我就试图将落下的餐给补上,但我仍然跟以前一样,一天只去健身房两次。我知道自己的肌肉失去了一些“饱满度”,但我将此归咎于食物中毒,并坚信最后几天多吃点就可以补回来。结果讽刺的是,周日上午赛前称重我只有197.5磅。我晕,自95年以来我的体重就没下过200磅!看着同级别的其他选手一一称重时,我知道这次比赛我完了。在最后四场比赛中,我从第二名滑到了五名以外,这是92年以来第一次。吃了许多披萨和冰淇淋后,我开始分析失败原因,事情逐渐变得明朗起来。

My wife Janet was the example that showed me my main error. When family duties had come up, as they often do in a large multi-generational Hispanic family like hers, she would often miss a scheduled weight training or cardio session. If she missed a day, it was no big deal. She didn’t sweat it. Yet she came into the contest in the Figure division looking much better than last year. Me, on the other hand, would never, ever miss training. It was life or death! If something demanded my time in the day, I would go at night. If I had slept poorly for whatever reason, I would still be in the gym on three hours of sleep, masking my fatigue with endless cups of coffee. And lo and behold, I ended up looking worse than last year!
我老婆珍妮特就是一个例子,反映出我的重大错误所在。当家里有事时(像我老婆家这种多代同堂的西班牙大家庭常常有事),她往往会缺席事先定好的负重或有氧训练。如果只缺席一天,问题不大,没锻炼没出汗而已,她仍然以比去年看起来更好的状态参加了形体赛。相反,我绝不会缺席任何训练。训练在我看来是生死攸关的大事!如果白天有事耽搁,我会晚上补上。如果因为什么原因没睡好,就算只睡了3个小时我也会去健身房,为了打起精神,我会喝无数杯咖啡。结果,我最终看起来比去年还差!

This contest prep season taught me a very valuable lesson, even if I had to learn it by failing miserably. We have to listen to our bodies when they say they need rest. You should be supporting your body as best you can with all the right nutrients, but nothing will ever make up for lack of rest. Competitive bodybuilding is a unique endeavor in that we attempt to remain big and strong while stripping our physiques of every possible ounce of fat.
这个备赛季让我得到了一个非常宝贵的教训,尽管为此我付出了惨败的代价。当身体告诉你它需要休息时,你就得让它休息。你可以尽可能为身体提供适当的养分,但没有什么可以弥补休息的缺失。竞技健美是一项独特的运动,人们试图通过这种运动尽可能减脂的同时仍然保有强壮的大块头。

In strength sports like powerlifting and strongman contests no such cross-purposes are ever considered, because they know they are bigger and stronger with some body fat. So because we bodybuilders are in reality trying to do something quite unnatural, we must be very careful how we go about it. There is a fine line for all of us of doing enough versus doing too much, and to cross that line can have disastrous consequences.
力量举和大力士比赛等力量型运动均没有以同时实现二者为目标,因为圈内人都明白,有一定的体脂,身材才会又大又壮。所以,健美运动员在做的事实际上十分反常,具体操作时必须非常小心。对所有人而言,适当与过度之间存在明确的界限,越界将导致灾难性的后果。

Conclusion
结语

It wasn’t easy explaining all this to Randy, as I feared it would undermine my credibility and make him more likely to question anything I told him from then on. But he did understand how I had been blind to what was happening.
向兰迪解释这一切并不容易,因为我担心说这些会有损我的权威,以后说不定他会质疑我说的一切。不过还好,他总算明白了是怎么回事。

“Like I used to look in the mirror and see things that weren’t there until you pointed them out to me,” he said. “But you didn’t have anyone to look at you, huh?” The sad thing was that I had seen what was happening but had gone into a full-blown denial and ignored it. For those of you dieting down right now, I urge you to have at least two other sets of experienced ‘eyes’ to look at you once a week. And I also urge you to listen closely to what they say, even if it’s not what you want to hear.
“就像我过去照镜子老当睁眼瞎一样,直到你指出来我才看到,”他说,“你当时没有人在旁边提醒你吧?”悲哀的是其实当时我有看出发生了什么,但我全然否认,没有正视。对那些正在控制饮食减脂的朋友,我强烈希望你们多找几双慧眼,一周检视一次自己。同时,我也劝你们多听听他们的逆耳忠言。

Pay attention to them and most importantly listen to your body. Getting into contest condition is brutal in the final stages, and rest becomes more critical than ever. Unfortunately, many do as I did and step up the pace at this time when they need to be slowing down a tad. Don’t do as I did and sacrifice pure muscle that you busted your ass to build in the first place. It’s a lot harder for me to not work out than it is to train, as I suspect it is for a lot of us. But believe me when I say that there may come a time when doing a little less will deliver the best results.
请重视他们,最重要的是,请倾听自己的身体在说什么。在最后几个阶段进入竞赛状态是比较残酷的,此时休息变得比以往任何时候都更为关键。不幸的是许多人踏上了我的老路,在需要放慢一点节奏时反而加速前行。请别这样做,你是在牺牲最初好不容易练起来的纯肌肉。对我而言,训练很难,但更难的是不练,我想很多人也一样。不管怎样,请相信我说的话——有时可能少练那么一点才会得到最佳效果。

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