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[文化][健身健美][英中对照]健美大神之路 43 不要模仿

一线实稿 樊明璨 来源:樊明璨博客 210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 43 – You Are Not A Clone!
第43篇 不要模仿

It was chest day. I love chest day, but not for the same reason that most guys do. Most guys look forward to it as a macho ritual and a chance to prove their manly mettle by cheating up a lot of weight with the generous help of a willing spotter, who invariably screams, “It’s all you, bro!” as encouragement.
今天练胸。我喜欢练胸,但原因跟大多数人不同。大多数人一来将练胸视为男子汉必做,二来是想通过举起所谓的大重量证明自己很man,逗逼的是一旁的保护者虽然嘴里不断恭维着“我完全没有搭力”,但实际却在大把搭力。

The most common question asked of any man with a modicum of muscle is usually, “How much do you bench?” I used to go into lengthy explanations on why I didn’t do the flat barbell bench press anymore, or tell them how much I used for dumbbell bench presses.
稍微有点肌肉的男性最常被问到的问题是“你卧推多少?”,我以前要么长篇大论地解释不再做平板杠铃卧推的原因,要么直接告诉他们我的哑铃卧推重量。

Neither response ever seemed to satisfy the uninformed, so a few years ago I just started lying and saying “405.” It’s so much quicker and easier. I am well aware that each time I do this I am breaking one of the Ten Commandments, but I am fairly certain Moses and his buddies never had to deal with ignorant types in the desert demanding to know how many camels they could lift, or some such nonsense.
但无论我怎样回应似乎都无法令这些白痴满意,所以几年前我干脆撒谎说“405磅”,这样说轻松省事儿多了。虽然我很清楚这样做触犯了十大戒律,但摩西和他的小伙伴们在沙漠里肯定没有碰到过想知道他们能举起多少只骆驼等诸如此类事情的白痴。

No, I loved chest day because I have always had a great mind-muscle connection with my pecs. My front delts or triceps never took over. It was always the muscle fibers of my chest that I felt straining against the resistance.
我和他们当然不同,我喜欢练胸是因为我的胸肌有很好的神经-肌肉联动。我的三角肌前束和三头肌从未喧宾夺主,都是我的胸部肌肉在主要发力。

My chest always gets a nice pump, it always gets sore for the next couple days, and getting it to grow has never been a problem. I guess I just got it like that, yo. Sorry, I think I am starting to imitate the speech patterns of my eleven-year-old daughter. If you catch me spending hours a day on AOL Instant Messenger like her, feel free to smack me.
我的胸肌一般充血后会酸痛几天,增大从来不是问题。哈,我刚让它那样过。不好意思,我在模仿我11岁女儿说话。如果你抓到我一天有数小时耗费在AOL上,请随便来揍我。

Back to the whole issue of being honest and upfront. It was a recent chest day that I found out Randy hadn’t been entirely truthful about something with me for quite some time.
回过头说说诚实坦率的问题。前两天练胸时,我发现兰迪在某件事上没有对我完全说实话,已经有相当一段时间了。

The Anti-Anorexics
喜增厌减

A quick update on Randy. He had indeed gone out to the after-hours New Year’s Eve party at the club that didn’t let out until eight in the morning, while my wife and I had opted for a local place that closed at two. Randy had been so hungover and nauseous the next day that he didn’t eat a thing until he went to bed the next night, though he did sip at a protein shake a few times over the course of the day.
简单说说兰迪的近况吧。除夕他的确去了那家会所参加深夜聚会,第二天早上8点才给放出来;我和我老婆则去了本地一家会所,凌晨2点就关门了。兰迪第二天因宿醉感到非常难受和恶心,直到晚上睡前都没有吃任何东西,尽管白天的确抿过几口蛋白奶昔。

To his horror, when he stepped on a scale the next day his weight had dropped from 217 down to 212. That’s what happens when you have a fast metabolism like this kid does, and miss a few meals. It took him over a week to get those five pounds back, too.
令他感到恐惧的是,第二天称重时,他的体重从217降到了212。当你新陈代谢跟这孩子一样快又少吃了几餐时,就会发生这种情况。他花了一周多的时间才将那5磅补回来。

Now it was almost a month after New Year’s, and his weight was fluctuating back and forth between 217 and 220. On the days he was 217 he was miserable, on the days he was 220 he felt on top of the world.
现在元旦都过了快一个月了,他的体重始终在217和220之间来回波动,217时,他感觉很痛苦,220时,他又觉得世界就在脚下。

As I have said before, we bodybuilders are the anti-anorexics. Just as they cringe at gaining the slightest ounce, we feel the world is coming to an end if we lose weight. Many a time I have stepped on the gym scale and cursed aloud if I had lost a pound or two, or even if I weighed the same when I was trying to gain. Some dude with a big old potbelly would often try to be sympathetic. “Put a couple pounds on, huh?”
我以前说过,我们健美运动员与厌食症患者是对立的。他们对体重增加一点点会感到不安,而我们则在体重下降时感觉如临世界末日。好多次我在健身房称重时,如果掉了一两磅或想增重时体重保持没变,我就骂娘。这时一个肚子大得跟酒桶似的家伙往往会同情地说:“多长点肉吧?”

“I wish!” I would fire back. “We all want to weigh 300 pounds, but maybe it’s just not meant to be.” Then the heavy guy will look puzzled, as if I had just told him my goal was to be half-man, half-dolphin, and live out the rest of my life performing at Sea World for buckets of dead fish.
“我也希望!”我回击道,“我们都想长成300磅,但可能天生没那个命。”然后这家伙会表情愕然,仿佛听说我要成为半人半海豚的怪物,在海洋世界为了几桶死鱼表演至死。

A Secret Is Revealed
泄露天机

So Randy and I were doing incline dumbbell presses when he announced, “You know, I feel these so much more than the barbell. I barely feel my chest doing anything when we do barbell inclines.”
我和兰迪在做上斜哑铃卧推时,他说:“我感觉哑铃比杠铃重得多,用杠铃做上斜卧推时,我的胸几乎没什么感觉。”

“What?” I was shocked, mainly because I had only been doing the bar most of the time when we trained together because I thought he liked it. “How long have you felt this way?” I almost felt like he was a spouse breaking the news that he didn’t love me anymore – but don’t get any ideas with that one, folks. I don’t judge anyone’s lifestyle, but both Randy and I are very much into the female of the species. The human species, that is. If you’re into other mammals, that’s your deal. And it’s nasty.
“是吗?”我感到震惊,主要是因为我们一起练时,考虑到他喜欢哑铃,所以大多数时候我只用杠铃。“这种情况出现多久了?”我感觉他就像是我老婆突然跟我说他不再爱我了一样——大家不要想歪了哦。我无意评价任何人的生活方式,但兰迪和我都非常喜欢女人,即女性这个人类物种。如果你喜欢其他哺乳动物,那是你的事,不过有点恶心。

“Pretty much since I started training.” Now I was starting to fume. I knew Randy wasn’t this dumb.
“从我开始训练后就出现了。”我听了有点生气,我知道兰迪不会这么傻。

“Why didn’t you say something, for God’s sake?” I demanded. “I would take dumbbells every time over barbells for chest!”
“你怎么闷着不说呢?”我责问道,“说了我就会用哑铃而不是用杠铃来练胸!”

“Well,” he shrugged, “You know, barbells are supposed to be the best thing for mass, real basic and everything.” My mind was reeling.
“呃……”他耸耸肩,“杠铃练块头效果最好,是基础等等。”我要晕了。

“Anyone who says that is just repeating something they heard or read,” I said. “I defy anyone to tell me dumbbells aren’t as good at stimulating muscle growth as a barbell. In fact, I think that for a lot of people, they’re better. I know they have been for me, for sure. And if you want to get into how hard the two are to control, balance, and master, dumbbells are much tougher.”
“说这种话的人只是在重复他们从别处看来或听来的东西而已,”我说,“我不认同他们说的哑铃在刺激肌肉生长上比杠铃差。事实上,我认为对很多人而言哑铃更好,对我而言的确是更好。就二者的控制、平衡和掌握难度来说,哑铃要难得多。”

“Huh,” was Randy’s inspired retort. He thought a moment. “Maybe my upper chest would be even better if I had been using dumbbells all this time.”
“哦,”兰迪似有所悟。他想了一会儿,说道:“如果我这段时间是用哑铃练的话,上胸也许会更好。”

“Ya think? Look, just because a specific exercise is supposed to be the very best, doesn’t mean it’s the best choice for everyone. You know I haven’t done the flat bench since I was a teenager, back in the Johnson administration.”
“终于开窍了?某个具体练习效果最好并不意味着对所有人都是最好的选择。你知道的,我十几岁起就不做平板卧推了,那时还是约翰逊当政。”

What Is The Johnson Administration?
科普:约翰逊政府
Lyndon Baines Johnson.Lyndon Baines Johnson, often referred to as LBJ, served as the 36th President of the United States from 1963 to 1969 after his service as the 37th Vice President of the United States from 1961 to 1963. He served in all four federal elected offices of the United States: Representative, Senator, Vice President, and President. Johnson succeeded to the presidency following the assassination of President John F. Kennedy, completed Kennedy’s term and was elected President in his own right, winning by a large margin in the 1964 Presidential election.
林登·贝恩斯·约翰逊,简称LBJ,1961年~1963年任美国第37任副总统,1963年~1969年任美国第三十六任总统。他先后当选过众议院议员、参议院议员、副总统、总统。约翰逊在约翰·肯尼迪总统被刺后接任总统一职,做满肯尼迪任期后凭自身能力当选为总统,在1964年总统竞选中凭借较大优势胜出。

“Huh, you mean when Magic Johnson was still playing for the Lakers?” I guess I should have just been grateful he knew about one historical figure, even if it was sports history.
“你是说魔术师约翰逊(Magic Johnson)还在为湖人队打球的时候?”他还知道一个历史人物,我想我应该心怀感恩,尽管是体育史上的人物。

Not Always Right For Everyone
并非普适

“Never mind. Another good example is squats. For most people, they are simply incredible for building leg size and strength. But for tall guys with long legs, often they are a waste of time. They just don’t have the right leverage for them. They usually do much better on the leg press, especially if they can find one of those ones with the larger platforms so you can set your feet wider apart. Any other exercises you do that you shouldn’t be doing?” He barely hesitated.
“不说练胸了。再举一个例子——深蹲。对大多数人而言,杠铃对增大腿肌和腿部力量很棒,但对腿很长的高个子而言,用杠铃就是浪费时间,因为杠杆作用发挥不到点上,用腿举机效果好得多,尤其是附带大靠板的,两脚可以叉得更开。你还做了其他什么不该做的练习吗?”

“Straight-bar curls. They hurt my wrists so bad that I can never use enough weight to really hit my biceps right. I like the EZ-Curl bar better. But every arm-training article says regular barbell curls are the best exercise, and you have to do them if you want big guns.”
“直杆杠铃弯举,严重损伤了我的手腕,导致我无法用足够的重量来刺激二头肌。我更喜欢用曲杆杠铃,但所有练手臂文章都说直杆杠铃弯举效果最好,想练成巨臂就必须做这个。”

“Don’t you see how crazy that is?” I asked.
“你不知道那都是胡说八道吗?”我问。

“You wrote a lot of those articles,” he deadpanned. Now he had me, the S.O.B.
“你写的很多文章也这样说的。”他木然道。被他抓住小辫子了,nnd。

“Well, be that as it may, I have also written many times about how you need to try many different training methods and exercises, and use the ones that work best for you. We are not clones. We are all different, with our own metabolisms, bone structures, muscle fiber makeup, energy levels, tolerance for volume, temperament, attention span, favorite soft drink, on and on. But when it comes to exercises, especially, you really need to find the movements that work best for you, and stick with them. Doing exercises that don’t feel right won’t help you at all. You won’t make progress, and you won’t enjoy training. It’s just an endless, vicious circle.”
“即使如此,我也多次在文章里提过要多尝试不同训练方法和动作,怎样效果最好就怎样练。不要模仿别人,人与人不同,新陈代谢、骨骼结构、肌纤维构成、能量水平、能承受的训练量、性格、注意力跨度、喜好的软饮料等等都不同,具体练的时候,需要自己确定最有效的练法并坚持下去,感觉不对劲的练法只会让你陷入无尽的恶性循环,无法进步,也无法享受训练。”

Choose What’s Best For You
效果为准

We talked a little more, and Randy now understood the need to customize his workouts to fit his particular needs and preferences, rather than blindly do what everyone else was doing, or mimic the routine of some pro bodybuilder that won his first contest the week after he started training (a pro named Dave Henry actually took home his first trophy a full two years before he began lifting weights – really). And as always, the bottom line is results.
又聊了一会儿后,兰迪终于明白需要根据自己的特定需求和偏好来定制适合的练法,而不是盲目地看别人在做什么自己就做什么,或模仿某个开始训练后第二周就拿下首胜的职业健美运动员的套路(一个叫戴夫·亨利的职业健美运动员在开始练器械两年前就拿了首胜,这是真事)。总之,一切以效果为准。

If something works for you, no matter how much it goes against convention, it can’t be ‘wrong’. So if any of you are stuck in a rut and not making improvements, take a long, hard look at your workouts. Are you doing what’s best for you, or just doing what you think is best, or what someone else told you is best?
只要练起来有效,不管多违背传统都不会错。因此,当你发现你在原地踏步毫无提升时,请好好审视一下自己的训练,看看你是在做真正对自己最有效的,还是你认为最有效的,还是别人告诉你最有效的。

Don’t be afraid to be your own person in the gym and break away from the crowd. Always remember – most of the people in that crowd don’t look that great, anyway. And because most of them will never step back and question whether they are doing what’s most effective for them, they never will.
不要害怕在健身房里因做自己而不随大流。记住,那些人大多数都练得不咋样,因为他们从不反思自己的训练是否最有效,从不。

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