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[文化][健身健美][英中对照]健美大神之路 18 回归基础

一线实稿 樊明璨 来源:樊明璨博客 236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 18 – Back To Basics
第18篇 回归基础

At first there was the nagging voice in the back of my head (no, not the one that says, ‘Kill! Kill!) that said I was a slacker for avoiding full deadlifts. Then there was the nagging voice of IFBB pro Johnnie Jackson on the other end of the phone accusing me not only of being a slacker, but of shortchanging Randy of the back he was capable of building. Johnnie himself is no slouch in the back department.
一开始,脑袋里有个声音(不是那个老说“干掉他!干掉他!”的声音)不停说我是个懒鬼,不做全程硬拉。后来,IFBB职业健美运动员强尼·杰克逊(Johnnie Jackson)在电话的另一头也不停说我懒,还怪我让兰迪的背没有达到他能达到的水平。强尼自己在背部问题上绝不偷懒。

Fellow pro Victor Martinez remarked of Jackson’s back, “I never seen oatmeal that lumpy.” Apparently Vic never tried using a little less water and stirring in some Parrillo Hi-Protein powder. I think I actually made a good 3-D map of the Hawaiian Islands like that one morning in my bowl. Johnnie is also a competitive powerlifter, and thus strongly feels that the three big lifts need to be included in every bodybuilder’s routine if he is to grow to his maximum potential.
同为职业健美运动员的维克多·马丁内兹提及杰克逊的背时说过,“我从未见过那么稠的燕麦糊。”很明显,维克多从未试过用稍微少一点的水来冲帕里略高蛋白粉。我有天早上在碗里冲出来的糊糊简直就像三维地图版夏威夷群岛。强尼同时也是一名竞技力量举运动员,因此他坚信,健美运动员如果想开发出最大潜力,那就需要在常规训练中涵盖力量举的三大项。

“The one thing I hate,” he told me with real scorn in his voice, “is when pro’s and other advanced bodybuilders tell young kids they don’t need to squat and deadlift just because they don’t anymore. They are cheating those kids out of so much overall muscle on their bodies I feel like slapping them.”
他曾十分鄙视地跟我说过,“我讨厌有些职业和高级健美运动员告诉年轻人无需做深蹲和硬拉,说什么他们自己也没做。这是赤裸裸的欺骗,让这些年轻人无法练成他们那样的肌肉。我真想扇他们两下。”

“Yeah, those jerks,” I agreed, all the while thinking Johnnie would probably slap me if he got the chance.
“你说得对,那些人太垃圾了,”我表示赞同,同时觉得强尼也可能会扇我两下,如果他逮到机会的话。

You see, though I had been diligently forcing Randy to squat except for the few weeks after he hurt his lower back a while ago, I had never so much as shown him how to do deadlifts. Sure, we did rack deadlifts from the knees up sometimes, but lately I had been starting to think those were about as close to full deads as second base was to intercourse. After having figured out finally from looking at contest pics from last spring that my back could definitely stand to be thicker (I had to admit it couldn’t always simply be bad stage lighting), I began to look at the guys with the best backs and what they did for them.
虽然我以前总是强迫兰迪做深蹲(前阵子他伤到下背后的几周除外),但我竟然从未向他示范过如何做硬拉。当然,我们有时会做杠铃起始位置与膝同高的架上硬拉(rack deadlift),但最近我开始觉得这种硬拉很接近于全程硬拉,就像拉手亲嘴后离能做爱不远一样。在研究完去年春季赛的比赛图片从而终于认识到我的背确实可以变得更厚实后(我必须承认背不够好并不总是舞台灯光的原因),我开始关注那些背部最强悍的家伙,看看他们是怎样练背的。

The best back in the world for the past few years has belonged to Ronnie Coleman, and we all know from watching his video that he is capable of full deadlifts with over 800 pounds. Johnnie Jackson is another back freak (his traps actually do touch his ears), and he has deadlifted 825 in an official USPF meet. Even Martinez, last year’s Night of Champions winner, does full deadlifts in every back workout. I asked him about half or rack deadlifts, but he dismissed them as wimpy.
最近几年拥有世界上最强悍背部的当属罗尼·库尔曼,看过他视频的都知道他能做800多磅的全程硬拉。强尼·杰克逊也有一个很牛X的背(他的斜方肌真的有碰到耳朵),在一次美国力量举联盟官方比赛上硬拉起了825磅。甚至去年冠军之夜冠军马丁内兹也会在每次的背部训练中做全程硬拉。我问过他觉得半程硬拉或架上硬拉如何,他表示不考虑做这种,因为效果不好。

“I like to get my money’s worth when I deadlift, not half the exercise.”
“做硬拉我喜欢做够本,而不是做半截。”

It was settled. I hadn’t done full deadlifts except for a brief period of a few months back around 1998 when I had trained with a powerlifter and former Army Ranger named John Lamphiere. To be brutally honest with myself, I didn’t even know how to do them right anymore, if I ever had. It sure isn’t like riding a bike. Luckily I had been e-mailing back and forth with a personal trainer from Massachusetts named Mike Westerling, and from his Bodiesbymike.com web site I knew he was a big believer in deadlifts. Maybe he could teach me, and I could turn around and pass on the correct technique to Randy. Luckily, Mike was willing to come to my gym one day when Randy and I don’t train together anyway and show me how it’s done.
我们的问题解决了。我以前从不做全程硬拉,只在1998年前后和一个叫约翰·兰菲尔(John Lamphiere)的力量举运动员兼前游骑兵一起训练时练过几个月。坦白说,我现在甚至都不知道如何把动作做正确了。做全程硬拉肯定不会像骑自行车那样简单。不过幸运的是,我一直有和一位来自马萨诸塞州的叫迈克·维斯特林(Mike Westerling)的私人教练通过邮件进行交流,我通过他的网站Bodiesbymike.com了解到他非常赞成做硬拉。也许他能教我,然后我再把正确的技术转教给兰迪。很幸运,迈克愿意在兰迪没有和我一起训练的那天来我们健身房给我示范如何做硬拉。

The session went very well, though my ego had to be left outside in the freezing cold while I practiced the deadlift with moderate weights. Mike patiently kept reminding me to pay attention to little things like keeping my back flat, my butt up, and pushing with my heels. His description of the correct form feeling like ‘falling backwards’ helped a lot. Prior to this, my deadlifts had unwittingly been nothing more than squats, just holding on to the bar instead of setting it across my shoulders.
整个传授过程进行得非常顺利,但用中等重量练习硬拉时我必须将颜面抛诸脑后。迈克一直耐心地提醒我注意一些细节,比如背要保持打直,屁股要上翘,用脚跟发力等等。他说正确的动作给人感觉就像是在“向后仰”,这帮到我不少。在此之前,我做的硬拉会不自觉地变成深蹲,只是杠铃是抓在手上,而不是放在肩膀上。

That’s why I had always felt the first half of the lift only in my legs and glutes and had concluded that only the top half of the exercise’s range of motion worked the back. How wrong I had been! Now I was hardly bending my legs at all, but my back was working like crazy the whole time. My lower back in particular was pumped for about an hour after the deadlifts, and sore for a full five days.
怪不得以前我总觉得上拉的前半程只刺激到腿和臀部,后半程才刺激到背部。原来是我搞错了。现在我做硬拉基本不曲腿,但背部会一直受到刺激。做完硬拉后,尤其是下背,一般会充血约一个小时,然后痛整整五天。

Exactly one week later Randy and I met up to train back, and it was confession time.
一周后,我和兰迪一起练背,我向他坦白了硬拉的问题。

“Randy, we are going to start doing deadlifts today.”
“亲,今天我们要开始做硬拉了。”

“Huh?” He was clearly confused. “What do you mean… don’t we deadlift all the time?”
“什么?”他明显不解,“你说什么……我们不是一直有做硬拉吗?”

“Not really. We have been faking the funk and it’s all my fault as the leader in this dynamic duo. It’s time we started doing deadlifts from the floor.”
“不完全是。我们一直做的都是假硬拉,我是你师傅,这都怪我。现在开始,我们要做的硬拉,杠铃起始位置是放在地面上。”

“I thought you said we only had to do them from the knees up to work the back, didn’t you?”
“我记得你说过,我们只需做杠铃起始位置与膝同高的硬拉来锻炼背部,不是吗?”

“Well,” I carefully chose my words, “I have reconsidered and now I think we will actually get more benefit from using a full range of motion. All those powerlifters with their thick-ass backs must be on to something.”
“嗯,”我谨慎地说,“我重新考虑后认为做全程硬拉效果会更好。力量举运动员背厚得像屁股一样肯定是有原因的。”

Randy thought a minute. “To be honest, I always wondered why we weren’t doing them that way. I watch that Ronnie Coleman video at least once a month for motivation and he is a monster on deadlifts. My back has come up a lot, but I still feel like something is missing.” That last part sent a fresh pang of guilt twisting in my gut.
兰迪想了一会儿,“老实说,我一直奇怪我们为什么不像他们那样做硬拉。我一个月至少看一次罗尼·库尔曼的视频激励自己,他的硬拉太恐怖了。我的背虽然增长了很多,但总感到还差点什么。”最后一句让我心生愧疚。

“Okay, don’t rub it in. At least you’re not starting these at age 34 like me, Sparky.”
“好了,别JJYY了,至少你不是像我这样34岁了才开始做真正的硬拉,亲。”

Randy’s form was even more awkward than mine had been, and I wouldn’t let him go any heavier than 135 that day. But by the end, he had it pretty much down. The rest of the workout was just chin-ups, one-arm dumbbell rows, and shrugs. We were going to stick purely to the basics for a while to beef up our backs.
兰迪做全程硬拉做得比我当初还要走样,所以那天我让他用135磅以下的重量,但后来他又减了不少。除全程硬拉外,我们还做了引体向上、单臂哑铃划船和提肩。为了强化背部,在未来的一段时间里,我们将只专注于基础练习。

The room where we do our deadlifts and squats is wall-to-wall mirrors, and at the conclusion of the workout, Randy peeled off his tank top and started maneuvering around to see his back as he hit some poses for it. Seeing as his skin hadn’t seen the sun or a tanning bed since Labor Day, his pasty complexion was almost blinding. Apparently Randy was convinced the deadlifts were already working their magic.
我们练硬拉和深蹲的健身房镶满了镜子,锻炼结束后,兰迪脱掉背心,开始在镜子前做动作看他的背。由于自劳动节以来就没有晒过太阳或上过美黑床,他的肤色苍白得让人感到有点眩目。很明显,兰迪认为硬拉已经产生神奇效果了。

“Yeah, baby!” he exclaimed as he has a lat spread. “Blockin’ out the sun!”
“这就对了!”他一边展开一侧背阔肌,一边大声说,“给我挡住阳光!”

“It’s been overcast for days, there is no sun,” I countered.
“都阴了好多天了,没有阳光。”我回应道。

“Ronnie Coleman is gonna be in big trouble soon!” was his next proclamation.
“罗尼·库尔曼很快就会有大麻烦了!”他接着冒出这么一句。

“Why, has he been claiming each limb as a dependent on his tax returns or something?”
“哎呀,他是把四肢都列为报税单上的受抚养人了还是什么?”

Randy’s enthusiasm could not be diminished. He was fired up, because even though he had only been deadlifting for one day, he already knew instinctively as I did that big changes were soon going to be taking place in his traps, lats, and spinal erectors. He crunched into a rear double biceps and squeezed the knotted muscles together with all his might. When he spoke, it was between gritted teeth and while attempting to hold his breath.
兰迪的热情丝毫不减。他非常兴奋,尽管只练了一天硬拉,但和我一样本能地知道斜方肌、背阔肌、竖脊肌很快会发生很大变化。他做了一个后展肱二头肌的动作,用尽全力鼓起肌肉,只在咬紧牙关和即将屏住呼吸的间隙才说两个字。

“Whaddaya think of that?” he grunted. I paused.
“你觉得怎么样?”他咕哝道。我顿了顿。

“I ain’t seen vomit so lumpy. At least not since New Year’s Eve in 1987 when I was eating nuts and drinking tequila.”
“没见过线条这么分明得让人作呕的肌肉,至少1987年除夕以来就没见过,当时我正吃着坚果,喝着特奎拉酒。”

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