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[文化][健身健美][英中对照]健美大神之路 33 强弱在心

一线实稿 樊明璨 来源:樊明璨博客 201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

Episode 33 – Weakness Is In The Mind
第33篇 强弱在心

Randy and I were both six weeks out from the New England Bodybuilding Championships. As if he wasn’t discouraged enough about his chances, I was leaning toward dropping down into lightheavyweights, the same weight class he would be in. Though I have technically been competing as a heavyweight for the past three years, a more fitting class for me would be known as ‘barely heavyweight.’
新英格兰健美锦标赛对我和兰迪而言都只剩下6周时间了。他对赢面似乎还没完全气馁,我却想降级打轻重量级比赛,就是他参加的那个级别。虽然过去3年我都是打重量级比赛,但更适合我的级别其实是“次重量级”。

In contest condition, I had only weighed in at various times between 201 and 203 pounds, when the limit for the class was all the way up to 225. This meant that usually I was one of the smaller guys in my class. The only guys who ever made me look huge were the ones who probably should have been basketball players, but for some reason got it in their heads, perched atop tall bodies with gangly limbs, that they would make good bodybuilders.
我在竞赛状态下多次称重只有201~203磅,而重量级这个级别的上限却高达225磅。这意味着我在这个级别内是块头较小的选手。能让我显得块头较大的只有那些本该做篮球运动员的人,但因为某种原因,他们那颗长在长手长脚长躯干上的脑袋相信他们会成为优秀的健美运动员。

Either that or they tried basketball and sucked at it. Needless to say, building a thickly muscled physique is a losing battle for very tall men, just as Lee Priest would have been foolish to think that at a very stocky 5-4, he belonged on the NBA courts with LeBron and Kobe. I suppose he could have, too – as the leprechaun mascot for the Boston Celtics. Just jokes, Lee, just jokes!
如果不是那样,那就是他们尝试过打篮球但打得很烂不得已才转到这行来。不用说,对所有非常高大的人来说,打造肌肉发达的体格是一场无望取胜的战斗,这就好像李·普瑞斯特傻傻地认为他这种5.4英尺的矮个也可以上有勒布朗和科比的NBA赛场一样。我认为他能,不过得以波士顿凯尔特人队的小妖精吉祥物的身份。开个玩笑,小李,开个玩笑。

So anyway, dropping down to 198 and a quarter wasn’t going to be too difficult for me. I used to note sarcastically that as a heavyweight, I was never more than a couple missed meals and a healthy bowel movement away from light-heavies. But it was true. Of course, this did not sit well with Randy. Now I was one more person he couldn’t beat, as far as he was concerned. “Kid, if you’re worried about me, you really have problems,”
话说回来,降到198.25磅对我而言并不太难。我过去常常自嘲说,我这个重量级选手离轻重量级选手不过就是少吃几顿饭多拉几次便的距离。但话是真话。当然,这并不适用于兰迪。就他而言,目前他还无法打败我。“亲,如果你对我参赛都感到焦虑,那你就庸人自扰了。”

I said. “There’s one guy in our class I know of who already won his class at the Junior Nationals a couple years ago and is using our show as a warm-up to win it again. He’s only five-four and a lightheavyweight, for God’s sake – a freaking fire hydrant. You have to stop losing sleep over who else is going to be in the show. There will be some very good competitors, but you just worry about you.”
我说,“我们这个重量级我知道有个人,几年前在初级组全国赛上拿了自己级别的冠军,这次参加我们这个级别的比赛只是为再次拿冠军热身。他只有5.4英尺高,属轻重量级选手,不过,他壮实得简直就像个消防栓。你不要再为谁会参赛失眠了。虽然会有一些非常厉害的竞争对手,但你操心自己就行了。”

“I am worried, I can’t help it,” Randy said glumly as he hit a side chest pose in the gym’s mirror and shook his head in disgust. It was back day, and we were just starting out with pull-ups, parallel grip. I jumped up first and knocked out twelve. My weight was around 215. Randy was down to 195. He grimly got his grip on the bar and pulled himself up eight times, struggling on the last one.
“我很焦虑,无法自拔。”兰迪一边忧郁地说,一边对着健身房的镜子做了侧展胸大肌,然后厌恶地摇摇头。今天练背,我们从平行引体向上做起。我先跳上去快速完成了12个。我这时的体重是215磅左右,而兰迪已降到了195磅。他木然地握住杠子完成了8个,最后一个做得非常吃力。

I scowled to myself, knowing he was punking out, and walked up to the front desk to ask for the leather belt with the chains on either end that allows you to add weight for chins or dips. Why must it be kept back there? Apparently the gym owner is concerned that there are guys who would love to steal it, so they could hang objects from their waists and do weighted chins at the local park from the monkey bars. Or perhaps that it would make a dandy accessory to an S&M outfit. Not that I haven’t given it some thought. The chins in the park, I mean.
我暗自不悦,明白他在打退堂鼓。我去前台要了一根腰带,腰带的一端有锁链,可以让你在做引体向上或屈臂撑时挂接重量。腰带为什么必须存放在前台?很明显,健身房老板担心被人偷,小偷在链条上挂接物体后可以在当地公园的猴架上做负重引体向上;或者也可以作为性虐套装的一个超酷附件用。我并非没这样想过,我是说在公园里做引体向上。

“What are you doing?” Randy asked as I returned with the belt, merrily swinging a chain from one end as if I were a Hell’s Angel about to jump into a rumble with some Satan’s Fairies, or some other rival biker gang with an ironic name.
“你要干嘛?”当我拿着一根腰带回来时兰迪问道。腰带的一端欢快地晃动着一条锁链,我仿佛是个地狱天使,准备和撒旦的精灵们或某个名称很讽刺的飞车党大干一架似的。

“We’re adding weight, silly, what does it look like?” I fetched a 25-pound plate and leaned it against the base of the cable crossover/chin station, then threw the belt at his feet with a jingle of steel. Randy looked aghast.
“当然是增加重量了,傻瓜,还能干嘛?”我取来一个25磅的重量片斜靠在滑轮十字交叉夹胸器/引体向上训练器的基座处,然后哐当一声将腰带扔到他脚下。兰迪吓呆了。

“Are you serious? Dude, I’m dieting!” Oh boy, I thought. Here we go.
“你在开玩笑吧?教练,我在节食减脂呢!”当然不是,我心想。我们开始吧。

Nearly all bodybuilders have it in their heads that as they diet down for a contest and lose bodyfat, they are bound to lose strength. The logic is that with the increased cardio and decrease in complex carbs and overall calories, there simply isn’t enough fuel to move the same type of weights you do in the off-season. Not that there isn’t something to that, but I have a different way of looking at it.
几乎所有的健美运动员都持这样一种看法:力量一定会随赛前减脂而下降。这背后的逻辑是,随着有氧运动的增加和复合碳水化合物及整体热量摄入的减少,他们往往没有足够的能量来搞定非赛季能搞定的重量。我并不是说这种看法一点道理都没有,但我对此有不同看法。

If you are dieting correctly and providing just the right amount of protein, carbohydrates, and fat, you should be able to maintain your muscle mass – assuming you keep training heavy. Training lighter is a mistake I made in the past with disastrous results.
如果你节食减脂方法正确并且摄入了正确数量的蛋白质、碳水化合物和脂肪,那你就应该能保持肌肉——假设你一直在用大重量训练。我过去犯的一个错误就是用小重量训练,结局很悲剧。

In the spring of 2003 I took the easy way out while preparing for two shows I was doing. I switched from a solid mix of free weights and machines to using mostly machines and cables. And if I am to be honest, I don’t think even then I was training as heavy as I could have. I also killed myself with up to an hour and a half of very intense interval style cardio every day in the final six or seven weeks.
2003年春,我为同时备战两场比赛找到了一个省事的办法——本来是自由器械和固定器械混合着练,后来改为多数时候只练固定器械和缆绳器械。说实话,我现在觉得我当时练的重量要轻于我实际能做的重量。此外,最后的六七周我每天还做最高达一个半小时的剧烈的间歇式有氧运动。

The result was that at the second show, I weighed in at 197 pounds. I nearly fainted at the weigh-ins that time, because I hadn’t been under 200 pounds in eight years. Or maybe I nearly fainted from the stench of all the Pro-Tan and farts around me from my fellow bodybuilders – all of whom were fully carbed up and producing roughly a metric ton of methane gas each.
结果,第二场比赛时我称重只有197磅,当时差点晕倒,因为8年来我体重从未下过200磅。差点晕倒也可能是因为身边的健美基友身上的Pro-Tan美黑产品加屁臭(这些人吃了很多碳水化合物,放屁太多)所形成的恶臭所致。

In any case, I looked like crap at the show and failed to make the top five, the first time in ten years. I still tell people that wasn’t me that year, just a skinny look-a-like out to sully my good name.
不管怎样,比赛时我看起来太糟糕了,结果未能进入前五,这是10年来的第一次。我现在仍然跟别人说去年那个瘦逼不是我,只是长得像我,坏了我的名声。

Back to my new theory, formed after that shameful incident where I lost enough muscle mass to feed a family of four for a week. If you can indeed maintain your muscle mass while dieting, you should still be able to handle the same weights as in the off-season, or at least close to it. Think about it.
在这次丢人事件——掉了足以让一个四口之家吃一周的肌肉——后,我对节食减脂期间的训练有了新的认识。如果你在节食减脂的同时确实能保持肌肉,那就仍然应该能够采用跟非赛季时一样的或差不多的训练重量进行训练。想想看有没有道理吧。

Bodyfat doesn’t make you stronger, so why would losing it make you any weaker? IFBB pro Art Atwood told me he actually gets stronger when he diets, because he is so much more focused on his training. And we can’t leave Ronnie Coleman out of this discussion.
既然体脂的存在不会让你变得更强,那为何减脂就会让你变得更弱?国际健美联合会职业选手阿尔特·阿特伍德(Art Atwood)告诉我,他在节食减脂时实际上变得更强壮了,原因是他对训练变得更加专注。聊这个话题,就不能不提到罗尼·库尔曼。

In his famous training video, “The Unbelievable,” Ronnie is five weeks out from the 2001 Mr. Olympia and dieted down in very close to contest condition, yet moves some ridiculous weights. Some of his lifts are an 800-pound deadlift, 600-pound front squats, and 200-pound dumbbell flat and incline presses.
在罗尼的著名训练视频《难以置信》中,离2001奥林匹亚先生大赛还有5周的时候,罗尼就已减到了接近竞赛的状态,但仍然采用恐怖的大重量进行训练,如硬拉800磅,颈前杠铃深蹲600磅,哑铃卧推及上斜卧推200磅。

Ronnie obviously doesn’t drop his basic, heavy free weight exercises and switch to machines and cables for higher reps when it’s time to get ripped and compete, and as a result, he is in a league of his own when it comes to freaky muscular development. Never before has there been a Mr. Olympia so dominant that all of his opponents consider him unbeatable and are resigned to the fact that they don’t have a snowball’s chance in Hell of winning until he retires.
很明显,罗尼并没有抛弃基础的自由器械负重训练转而使用固定器械和缆绳器械进行高频次训练以便获得肌肉线条好打比赛。结果,他在增肌成果上鹤立鸡群。在此之前,从未有过奥林匹亚先生强悍到让所有对手都认为其无法战胜并不得不承认除非他退出比赛否则自己不可能有一丝获胜机会。

With all that in mind, I turned to Randy.
想到这些,我转身对兰迪说:

“You have dropped over fifteen pounds of fat from your body, correct?”
“你已经减掉了15磅以上的体脂, 是吧?”

“Yeah, so?”
“是的,怎么了?”

“So why are you doing worse on pull-ups, ya knucklehead? You have less weight to pull up!”
“那为什么引体向上反而做得更少了呢?你拉起的重量更轻了啊!”

“This diet is just kicking my ass, and the cardio,”
“我在节食和做有氧。”

“Wah, wah, wah!” I jeered. “It’s all in your head. You think you should be getting weaker, so you are. If you haven’t noticed, I have been getting stronger on a lot of things.”
“哇!”我嘲笑道,“这就是你的逻辑,你觉得你应该会变弱,所以你就真的弱了。不知你是否注意到了,我在很多事情上反而变得更强了。”

“I guess, I mean we haven’t been able to train together too often.”
“也许是吧,毕竟我们没有经常在一起训练。”

“Take my word for it. Pull-ups are something you should always get better at when you drop some pounds of bodyfat.” With that, I strapped on the twenty-five I had meant for him to use and knocked out another twelve reps. I slid the belt off my hips and pointed to it.
“相信我,体脂降了,引体向上应该是越做越多才对。”说着,我挂上那个原本打算给他用的25磅重量片又快速完成了12个。脱掉腰带后,我指着腰带对兰迪说:

“You’re up. I want to see at least eight reps.” Randy looked at me like I was crazy, which I suppose I could be, by strict medical definition, but then paused. Something seemed to click in his head. I saw his face change in an instant, and I knew that he ‘got it.’ A determined grimace replaced the hapless pout, and he strapped himself onto the handles, then kicked away the milk carton we used to stand on.
“该你了,至少8个。”兰迪像看疯子(按严格的医学定义,我认为我可以是)一样看着我,但接着顿了顿,似乎豁然开朗起来,表情瞬间改变,我知道他“明白了”。之前还是一脸不悦加不幸的样子,现在看上去则坚毅而凝重,他用带子将自己绑到把手上,然后将我们用来垫脚的牛奶盒踢开。

“Light weight!” he shouted, and several nearby members turned in curiosity. That was Ronnie Coleman’s catchphrase that he used to motivate himself before each set, but the soccer moms and retired men of my gym wouldn’t know Ronnie Coleman from Ron Harris. In fact, one time when an older gentleman had asked me which contest I had just competed in, I told him it was the Mr. Olympia, and I had got second place.
“小菜一碟!”他吼道,这引得附近好几个人都好奇地转过身来。虽然这句话是罗尼·库尔曼每练一组前用来激励自己的口头禅,但我健身房的足球妈妈们和退休老大爷们并没有能力去分辨罗尼和罗恩·哈利斯。实际上,有一次,一位伯伯问我刚参加了什么比赛,我告诉他我刚参加了奥林匹亚先生大赛并得了第二名。

“Oh, well better luck next time,” he had said.
“哦,那祝你下次好运。”他说。

Randy got seven reps, and got stuck halfway up on the eighth. He struggled, face turning crimson, until at last his back and biceps completely gave out and he dropped down from the bar. The difference in effort from his first set to second was like night and day, and it had all been a simple matter of how he thought about precontest training.
兰迪完成了7个,做第8个时卡在半路上不去。他拼命挣扎,脸色变得绯红,直到后背和二头肌精疲力竭才从杠子上掉下来。他完成的第二组跟第一组相比,在努力程度上完全是一个天上一个地下,而这仅仅取决于他对赛前训练怎么看。

“Not bad at all, kid, not bad at all,” I said, clapping him on the back. “You keep that up and not only will you not lose any muscle, you may even gain a pound or two over the next six weeks.”
“还不错,小子,还不错,”我拍拍他的背说,“继续保持,你不但不会掉肌肉,接下来的6周甚至可能长个一两磅。”

“You think, really?” he asked, still trying to catch his breath.
“真的?”他喘息着问。

“Absolutely.” I went and grabbed a forty-five for my next set. “Now I have to make sure you don’t get bigger than me!”
“绝对会长,”我去拿了一个45磅的重量片准备做下一组用,“我现在必须加油了,免得你超过我!”

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