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[文化][健身健美][英中对照]健美大神之路 27 力克弱点

一线实稿 樊明璨 来源:樊明璨博客 193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 27 – Giving Weak Bodyparts A Fighting Chance
第27篇 力克弱点

My own contest had come and gone, and reaching the best shape of my life had only been good enough for third place in the Heavyweights. Of course, at 203 pounds I would have been more competitive in a weight class called ‘Not-quite Heavyweight,” but at this writing the NPC has no such division.
我参加的比赛终于谢幕了,达到有生以来的最好状态只是让我在重量级比赛中获得第三名的成绩。当然,我203磅这个重量会在“次重量级比赛”中更具竞争力,但写这篇文章时,美国国家体格委员会尚无该比赛项目。

The men who beat me were so much larger as to finally make me come to terms with the fact that perhaps God put me on this earth to be a writer and a coach, rather than a big jacked-up freak. In fact, I am still bruised from being jostled by several sets of 21-inch arms during prejudging.
打败我的人块头比我大得多,最终让我慢慢接受一个事实:也许上帝让我来到世间是做作家和教练的,而不是超级大块头。实际上,预赛时由于被几双21英寸的手臂推挤,我身上现在都还有伤。

After allowing myself a couple days to wallow in self-pity and endless bowls of Frankenberry cereal (my kids had already finished the Count Chocula and BooBerry in the big three-pack box of monster cereals), it was time to redirect my focus toward Randy.
经过几天顾影自怜并不停地吃弗兰肯贝里麦片(我的孩子已经干掉了一大盒三袋装的怪兽麦片里的巧库拉伯爵麦片和布贝里麦片)后,是时候将注意力转到兰迪身上了。

Genetically, this kid had the tools to be a real champion and rack up some nice titles, and I knew I could guide him to it. The first step was going to be improving his overall shape and symmetry by bringing up a couple muscle groups of his that could stand to be thicker and fuller.
从先天条件上说,这孩子是当冠军的料,可以拿到一些不错的头衔,我知道我有能力指导他走向成功。第一步,要改善他的部分肌群,使其更厚实饱满,从而提升他的整体形态和对称度。

“Let me explain the Harris Priority Principle,” I began, addressing my young charge Randy.
“我解释一下什么是哈利斯优先原则。”我对我的小徒弟说。

“Um, don’t you mean the Weider Priority Principle?” he corrected me.
“呃……你是说韦德优先原则?”他更正我。

“Weider?” I scratched my head. “Hmm, the name does sound vaguely familiar. But who cares about him, I have been the trainer of champions since, well, about twelve years now.” Randy was silent, allowing this display of pomposity to continue.
“韦德?”我挠挠头,“这名字确实听着有点耳熟,但不管了,十二年前我就已经是冠军教练了。”兰迪没说什么,让我继续自大狂下去。

“You need to bring up your arms, your calves, and your upper chest. So for the next four months, they will all receive special attention, or priority, in your training.”
“你需要改善你的手臂、小腿和上胸,所以接下来的4个月,你训练时要重点或优先照顾这些部位。”

“I train all of those really hard now, though,” he responded, the usual defensiveness creeping into his voice.
“可我有在刻苦地训练这些部位。”他不禁像往常一样有点不服气。

“I never said you didn’t, Junior,” I assured him. “But training hard isn’t always enough, especially when it comes to a stubborn bodypart. You also need to train smart, and in this case it means giving your weaker muscle groups a fighting chance.”
“我从未说过你没有,亲,”我明确告诉他,“但光是刻苦训练还不够,尤其是对顽固部位,你还要巧练,就是说要与较弱肌群作斗争并有所成效。”

“Okay,” he shrugged, “so how do I do that?”
“OK,”他耸耸肩,“那我该怎么做?”

“I’m glad you asked,” I smiled, and opened up my training journal. I tore out a page from the back where I had outlined a new training split for Randy. I handed it over, and here’s what was on it:
“问得好,”我笑了笑,然后打开我的训练日记本,从背面撕下一页,我之前在这页上简单地为兰迪拟了一个新的训练计划,具体如下:

Monday: Arms and calves
Tuesday: Legs
Thursday: Chest and shoulders
Friday: Back
Saturday: Arms and calves (blood-volume training)
Randy appeared puzzled, as he often did when trying to make sense out of my suggestions, so I explained the method to my madness.
周一:手臂和小腿
周二:大腿
周四:胸和肩
周五:背
周六:手臂和小腿(血容量训练)
跟往常理解我的建议时一样,兰迪显得迷惑不解,所以我解释了一下这看似疯狂实则理智的计划。

“Arms and calves are going to be trained heavy on Mondays after a full day of rest. The reps will be 6-10 for arms, 8-12 for calves, and you will be paying special attention to the Harris Peak Contraction Principle by flexing the target muscle at the end of every rep.”
“经过一整天的休息后周一对手臂和小腿进行大重量训练。手臂每组做6~10个,小腿做8~12个,每次末尾时收缩目标肌肉,注意采用哈利斯顶峰收缩原则。”

“Don’t you mean the Weider…”
“你是说韦德……”

“Silence!” I barked. “On Saturday you will train arms and calves again, but this time the reps will be 12-20 for arms, and 20-50 for calves. The reps will be a constant, piston-like motion with no pause at the beginning or end. Some people these days refer to this as ‘blood-volume’ training, but it’s really nothing more than what we used to call the Harris Flushing Principle back in the old days of Larry Scott and Arnold.”
“别说话!”我大声说道,“周六会再练一次手臂和小腿,但这次手臂每组做12~20个,小腿20~50个,像活塞一样连续做,开头和结尾均不停顿。现在有些人将这种训练称为血容量训练,其实就是以前拉里·斯科特(Larry Scott)和施瓦辛格时期我们常说的哈利斯大量充血训练原则。”

Randy looked at me sideways. “You weren’t even born when Larry Scott was Mr. Olympia, come on now.”
兰迪斜眼看着我,“拉里·斯科特当上奥林匹亚先生时你还没出生呢,拜托。”

“I will not tolerate this infernal insolence!” He was just lucky I wasn’t like the cruel Kung Fu master Pai Mei (below) from Kill Bill, Volume 2. You talked back to that bearded little Chinese dude and he would pluck your eyeball right out the socket. I don’t even know how to pluck eyebrows, which is why my wife has that done at a salon now after I botched the job that one time. It’s not my fault I never finished Beauty School.’
“臭小子,顶嘴没好果子吃的。”不过兰迪走运,我不是《杀死比尔2》里残忍的功夫大师白眉(见下),顶嘴就把你眼睛挖出来;我甚至都不知道该如何拔眉毛,有次笨手笨脚帮我老婆拔眉毛失败后,她现在都去沙龙拔眉毛了。这不能怪我,我从来没上过美容学校。

“Hitting your arms and calves twice a week with two different styles of training is going to get them growing faster than they have for a very long time, bucko,” I promised him. “Now for your upper chest…”
“一周两次并且用两种不同的方法练会让你的手臂和小腿长得更快,亲。”我向他保证,“现在说说上胸……”

“We already do inclines,” he reminded me.
“我们有在练上斜卧推。”他提醒我。

“Right, but for the next twelve weeks, all you will be doing for your chest is incline movements. Incline barbell presses, incline flyes and cable crossovers, and incline dumbbell presses,” I informed him.
“没错,但接下来的十二周你将只用上斜动作练胸,包括杠铃上斜卧推、上斜飞鸟、滑轮十字交叉夹胸、哑铃上斜卧推。”我对他说。

“What about my middle and lower chest?” he whined.
“那中胸和下胸呢?”他抱怨。

“What about them? Listen, in over twenty years of astutely studying physiques, I have yet to see anyone with a great upper chest and a weak middle and lower chest. 999 times out of a thousand it’s just the opposite. The rest of your chest isn’t going to wither away, fear not. But you can’t really improve your upper chest unless you devote all of your energy to it for a period of time.” Randy nodded in acquiescence.
“中胸下胸?听我说,我研究体格20多年了,还没见过上胸大但中胸下胸小的人,我见到的情况99%正好相反,你的中胸下胸不会萎缩的,不用怕,但如果你不投入全部精力练上一段时间,你的上胸无法真正成长。”兰迪默默点点头。

“We also need to make sure you are fueling this muscle growth,” I continued. “During this specialization period I want you taking in at least two grams of protein per pound of bodyweight, and three to four grams of carbohydrates. Get the extra protein and carbs from Parrillo Hi-Protein and Optimized Whey powders, liver aminos, and the nutrition bars.
“另外还需要确保你有为该肌肉增长提供动力,”我继续说,“在该专项训练期间,每磅体重你要摄入至少2克蛋白质和3~4克碳水化合物。额外蛋白质和碳水化合物的来源一般是帕里略高蛋白粉、优化乳清蛋白粉、肝脏氨基酸、营养棒。

I also want you taking six capsules of the Muscle Aminos, the branched-chain ones, three times a day on an empty stomach. One of those times will be during your workout. I want to see you gain ten pounds in that time, and I want almost all of that to be pure muscle. You’re young and your genetics are good, I know you can do it.”
此外还要空腹服用6粒肌肉氨基酸,即支链氨基酸,一天三次,其中一次在锻炼中途服用。希望到时看到你增长10磅纯肌肉。你很年轻,先天条件也很好,你会成功的。”

“You really think I can bring my arms, calves, and upper chest up enough to notice in just three months?”
“你真的认为我能在三个月内显著增大手臂、小腿和上胸?”

“The whole point of specializing is accomplishing something in a short time that would normally take much longer. I estimate that we can get more growth out of those areas in three months than you would have seen in at least a year doing what you have been doing.”
“专项训练的整个意义就是要在短时间内达成正常情况下需要更长时间才能达成的目标。我估计你在三个月内获得的增长会比你正常练一年还要多。”

Randy was grinning, obviously excited about the coming months.
兰迪笑了,明显对接下来的几个月感到很兴奋。

“I feel like it’s just so crazy that it might work. Thanks, Ron.”
“我感觉这要是真的话就太牛逼了,谢谢你,教练。”

“What can I say?” I laughed. “I am a man of Principles!”
“我能说啥呢?”我笑笑,“我是健美训练大师!”

P.S. No disrespect here was meant to Joe Weider, the Master Blaster and Trainer of Champions since 1939 – a full six decades before Ron Harris popped out of his mama’s womb and started flexing!
附注:本文对乔·韦德(Joe Weider)没有不敬之意。乔·韦德自1939年起便是健美大师及冠军教练,比罗恩·哈利斯离开母亲子宫并开始健美早整整60年。

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