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[文化][健身健美][英中对照]健美大神之路 46 增肌正道

一线实稿 樊明璨 来源:樊明璨博客 209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 46 – The One True Way To Gain Mass!
第46篇 增肌正道

America has become a nation of fickle people, neurotically obsessed that they are missing out on something. We gnaw our nails over the possibility that whatever we have isn’t good enough. Madison Avenue takes full advantage of this, constantly coming out with ‘new and improved’ versions of everything from laundry detergent to deodorant. And don’t get me started on razor blades.
美国人已变得喜新厌旧,常常神经质地固执认为自己没赶上好的,总怀疑得到的可能不够好。麦迪逊大道充分利用这点,不断推出种种改良新品,什么洗涤剂、除臭剂等一应俱全。剃须刀就不用说了。

Every year we are treated to the latest groundbreaking advance in shaving technology – which always seems to be nothing more than the addition of one more blade. Our poor forefathers had to suffer the clumsy indignities of the barbaric straight razor, which we are led to believe was just as likely to decapitate you as shave your stubble.
我们每年都会享受到剃须技术的最新突破性进展——又增加了一块刀片。过去,我们的先辈不得不忍受折叠式剃刀的笨拙、粗俗和野蛮,而现在,宣传使我们相信这种剃刀可能会像刮胡茬一样削掉我们的脑袋。

Now, we have the Ultra Mach V Sensorblade System, with six space-age miniature blades plus a seventh that actually travels back in time eight hours to seek and destroy hair follicles before they even have a chance to grow. I am pretty sure next year’s version will have thousands of tiny hair-seeking missiles that will really give you a clean shave.
我们现在有了超锋速V传感剃刀系统(Ultra Mach V Sensorblade System),除配有6个太空时代迷你刀片外,还配有一个及时返回寻找并摧毁毛囊的刀片,将毛囊扼杀在生长前8小时。我敢肯定,第二年推出的产品将会配有数千个汗毛追踪摧毁刀片,让你真正刮个干净。

This nagging suspicion that we have somehow settled for less than what we deserve is probably part of the reason the USA has such a horrific divorce rate. It doesn’t matter how attractive, compassionate, sweet and devoted our spouse may be – because you can’t be too sure there isn’t someone out there even better, now can you?
大家往往不满足于已经得到的,觉得理应得到更好的,这种一味抱怨的怀疑可能是导致美国高离婚率的原因之一。我们的另一半有多美、多具有同情心、多可爱、多专注并不重要,因为总觉得难说哪里就不会冒出来一个比他(她)更好的,不是吗?

Heck, you can put your profile on Match.com and MySpace (using deceivingly complimentary photos and exaggerating your income by about 300 percent), and you are sure to have a few dozen potential dates lined up lickety-split. You just need to know that they are all just like you – meaning nobody is ever going to be good enough for them, you included.
你可以将个人资料放到Match.com和MySpace上(采用欺骗性的美颜照片并夸大三倍收入),肯定很快就有几十个潜在对象排好队约你。但你要知道,他们和你一样,觉得任何人对他们而言都不够好,包括你在内。

The Great Training Debate
训练争论

Would you believe this attitude even leaks over into our little bodybuilding world? Randy and I were discussing it at the juice bar last week. Randy was sipping away at one of their overpriced concoctions with some silly name like Mass Blast, while I had my own post-workout mix of whey protein, waxy maize and Gatorade, five grams of creatine monohydrate, and ten grams of the good old L-Glutamine.
你相信这种思想已经渗透到了我们小小健美界了吗?我和兰迪上周在果汁吧还讨论这个问题来着。兰迪喝着一种特别贵的调制品,好像是叫Mass Blast之类的呆萌名字;我喝的是练后奶昔,由乳清蛋白、糯玉米、佳得乐(Gatorade)、5g一水肌酸、10g优质老牌左旋谷酰胺混合而成。

Technically, outside food or drink was not allowed within the confines of the gym, as it would cut down on juice bar sales. Just to keep them off my back, I would drop a dollar into the tip jar every now and then. Randy was doing better since the last time we spoke.
严格地说,健身房内禁止自带食物和饮料,因为这样会影响果汁吧的生意。为免除麻烦,我时不时会往小费罐里扔点钱。自从上次谈心之后,兰迪的状态越来越好。

His mom was responding well to chemotherapy, and his brother was out of rehab and staying clean – for now. Just to be cautious, their dad had purchased a safe for their bedroom where all jewelry and cash were stowed, in case junior decided to go on another at-home crime spree to raise cash for more Oxycontin. And Randy had a padlock on his door now, too.
他的妈妈化疗效果不错,弟弟已经离开了戒毒所,暂时没有复吸。谨慎起见,他爸爸买了一个保险箱存放珠宝饰品和现金并将保险箱放在卧室里,以防弟弟为筹毒资再次在家行窃。兰迪也给自己房门加了一把挂锁。

I was now able to train with Randy a lot more often because he was temporarily collecting unemployment while preparing to get certified as a personal trainer. Our gym did have a handful of trainers, but they were all older women.
现在,我和兰迪一起训练的时候更多了,他一边暂时领着失业津贴,一边准备考私教证。我们健身房的确有几名私教,但全都是老女人。

I knew that as soon as Randy started passing out his business card to the desperate housewives in the gym, they would soon be knocking down his door for the privilege of paying him to guide them through workouts. After all, he is a young, good-looking guy with muscles, well-groomed and clean, so why not capitalize on it? It was either that or Chippendales, and Randy couldn’t dance to save his life. Plus he was afraid to wax his @ss hair.
我知道,一旦他开始给健身房里的绝望主妇派发自己名片,她们很快就会踏破他的门槛寻求付费指导。毕竟他年轻帅气有型整洁,为什么不可以利用一下呢?要么做私教,要么做奇彭代尔(译者注:Chippendales,一支著名的脱衣舞男表演队,成员全是肌肉型男),但兰迪并不能以跳舞谋生,而且他不喜欢给头发打蜡。

Randy had always read the magazines and spent time online gathering information on the various theories about training and nutrition, but now that he was on the verge of training clients for a living, he had practically absorbed himself in research. Rather than being enlightened by what he read, he was overwhelmed and confused.
兰迪之前一直有看杂志,也上网收集训练和饮食方面的各种资料。由于准备靠做私教谋生,他现在几乎将所有精力放在了研究上,但阅读带给他的不是启迪,而是不知所措和迷惑。

“There are so many different training styles that all claim to be the best,” he said, and proceeded to rattle off a list. “Volume training, Heavy Duty, X-Reps, Doggcrapp (an actual method involving low volume and high-intensity, based on rest-pause sets that I have da success with), so many.
“训练方法太多了,都说自己效果最好,”他列举道,“血容量训练法(volume training)、大重量训练法(Heavy Duty)、狗屎训练法(Doggcrapp,特点是低训练量,高强度,组间休息)等等。

Then you hear three sets is best for an exercise, or four, and some insist one set is all you need and anything else is overtraining,” he continued, getting flustered. “Just do basic exercises, make sure you include isolation movements, high reps, low reps, fast reps, slow reps, full-range, partial range – yaaargh!”
有人说练3组效果最好,有人说4组,还有人说1组就够了,再练就过度了,”他沮丧且迷惑地说,“只做基础练习,保证含有单关节运动、高次数、低次数、快速慢速、全程非全程——我去!”

This last strangled cry of frustration drew a concerned look from the front desk girl, who also made the shakes at the juice bar.
随着最后这一声沮丧的感叹,前台女孩朝这边关切地望了一眼,她正在果汁吧调制奶昔。

“Is it okay?” she asked. “I put a couple extra scoops of whey protein in there.”
“没事吧?”她问,“我往里面多加了几勺乳清蛋白。”

“It’s fine,” he assured her, then turned to me. “That’s why I don’t need to bring my own shakes, ‘cuz I got it like that.”
“没事,”他让她放心,然后转身对我说:“这就是我不用自带奶昔的原因,有人给我准备好了。”

“Yeah, well with my luck, she’d give me four scoops of sawdust and a few dust bunnies. Maybe a few grams of toenail clippings, if she was feeling generous. That would be sure to kick-start the recovery process.” Randy held out his own shake, looked at it, and frowned.
“嗯嗯,我运气好的话,她慷慨的时候会给我舀4勺锯屑加一点积尘,也许还有几克脚趾甲,喝了肯定恢复神速。”兰迪举起奶昔看了看,眉头紧锁。

“Seriously Ron, there are so many different ways to train, how can you know which one is right?”
“说真的,教练,这么多训练方法,你怎么知道哪个有效?”

“Easy,” I said. “They all are.”
“这简单,”我说,“这些方法都有效。”

Train Hard, That’s It
苦练即可

“What?” we had finally finished our shakes and now we were heading out to the parking lot. He gave me an odd look. “You sure you didn’t have grain alcohol or liquid morphine in your shake, Ron?” Our cars were parked side by side and we leaned against them. It was one of the first really nice days this spring and we were both glad to feel the warm sun at last.
“咋了?”喝完奶昔后,我们朝停车场走去,他用奇怪的表情看着我,“你确定你那奶昔里面没有酒精或液态吗啡吗,教练?”我们的车是挨着停放的,我们斜靠在车上。现在是春季,而今天天气非常不错,我们很高兴终于享受到了暖暖的阳光。

“I have known hundreds of bodybuilders over the years, and they all had their own ways of training. A lot of those methods were almost directly opposite to the others. Yet they all had great physiques. How is that possible? For example, how can both low volume and high volume work and produce results?”
“这些年来我认识了几百个健美运动员,他们都有自己的训练方法,其中很多方法几乎是彼此矛盾的,但他们都练出了大块头。这怎么可能呢?比如说,低训练量法和高训练量法怎么可能都有效呢?”

Randy pondered this. “Gifted genetics and tons of drugs?” I resisted the urge to smack the young upstart for his stock reply.
兰迪想了想说:“天赋好加猛吃药?”听到这个俗套的答案我差点没抽这个自以为是的小子。

“No! A lot of these guys I am talking about were natural bodybuilders, so rule that crap out right now. And if they all had gifted genetics, it still doesn’t make sense why one method never stood out as the One True Way. That one best way to train would have produced much better results than anything else, and we would all be doing it now. The only one true way, the only way to put muscle on, is to train hard.”
“不是!我说的这些人都是自然健美,可以排除吃药的可能性。如果他们天赋都很好,那为什么就没有一种方法脱颖而出成为一种典型方法呢,这说不通。如果存在这样一种最佳训练法,它肯定会比其他方法效果更好,大家都会用它。而事实是,苦练才是增肌的唯一正道。”

Randy looked quite disappointed, as if I had copped out of what should have been a brilliant observation with something far too simplistic.
兰迪感到很失望,本以为我会于平凡中见不平凡说出什么惊天高论。

“Train hard, that’s it? That’s all you came up with?” He was clearly dumbfounded and felt I was holding out on him.
“就是苦练,没别的了?”他明显傻眼了,觉得是我对他有所隐瞒。

“All you have to do is go to any crowded gym and look around to see that this is true. You will invariably see a lot of regular people with very regular bodies, nothing special at all. You might be able to tell that they work out in some cases, but it’s doubtful. They aren’t usually totally out of shape, most of them, but neither are they the types of bodies the gym would want on their billboards, if you catch my drift.
“你只要去任何一个热闹的健身房四处看看,就会明白我说的一点不假。你会看到很多普通人,身材非常一般,完全没啥特别。你可能看得出他们并不经常锻炼,但这也难说。他们中大多数人身材没有完全走样,但也不是能上健身房广告牌那种,如果你明白我在说什么的话。

There are also usually a few really well-built men and women, maybe three or four out of a gym floor with fifty to a hundred people on it. What sets them apart from the rest? They train a lot harder. That’s it!
当然,也有少数身材非常好的人,50~100人的健身房里大概有3、4个吧。是什么让他们变得与众不同?他们训练刻苦得多,仅此而已!

Of course, you can also assume they are a lot more consistent with their training, and they feed their bodies with tons of good food and quality supplements to support recovery and growth, but watch them train as opposed to what the others are doing. They put out more effort. They challenge themselves.
当然,你也可以认为是他们坚持得好,饮食和补剂用得很到位,但看看他们的训练吧,与其他人截然相反,他们主动多吃苦多受累。

They don’t quit a set until the weight won’t move anymore. They try to use more weight, or try to get more reps and go for a deeper burn, and they aim for the most extreme muscle pump possible. They don’t shy away from free weights and tough basic exercises like squats, deadlifts, bench presses, military presses, barbell rows, and dips.
练一组动作,不做到力竭他们绝不放弃。他们力求通过大重量和多次数实现深层次的燃脂,他们追求肌肉最大程度充血。他们不惧怕使用自由器械和高难度的基础练习,比如深蹲、硬拉、卧推、坐姿推举、杠铃划船、屈臂撑等等。

The rest of the schmucks in the gym just go through the motions, using weights that are comfortable, often use mostly machines, and generally put out just enough effort to be able to say that yes, they do ‘work out.’ Haven’t you seen plenty of this?”
而健身房里的其余蠢货只是走走过场,一般用固定器械,选一个轻松的重量,稍微出点力做完了事。这种事难道你还见得少吗?”

“Yeah,” Randy considered. “I mean, when we grunt doing heavy squats or our faces get red grinding out another rep of presses, people look at us like we’re out of our minds. They shake their heads like they don’t approve.”
“确实是,”兰迪说,“但我想说的是,当我们做大重量深蹲时发出咆哮,或者推举时艰难推出最后一下后涨红脸,大家会像看疯子一样看着我们,然后不认同地摇头。”

“Meanwhile, what do we look like compared to them, and what’s the main reason why? We train hard, and they don’t. Like Lee Haney used to say, intensity builds immensity. It’s that simple. So stop worrying about the perfect way to train.
“那我问你,是我们身材好还是他们,为什么?因为我们练得刻苦,他们不刻苦嘛。就像李·哈尼说过的,强度决定维度,就这么简单,所以别再纠结训练方法的问题了。”

The Bigger Picture
宏大远景

As long as the training is hard and you pay attention to recovery with enough sleep, plenty of good food, and basic supplements, you’ll grow. Simple as that. Hey, before I forget, how was that date with Britney, the hip-hop cardio instructor?”
只要训练刻苦并注意在吃好(饮食和基本补剂)睡好的基础上恢复好,没有不长肌肉的,道理就这么简单。呃……差了忘了问,你和那个叫布兰妮的嘻哈有氧教练约会得咋样了?

Randy smiled and I was expecting an X-rated account of the date, or at least PG-13 with strong sexual suggestions. “We went clubbing and she had the hottest outfit on. She’s awesome, so cool to talk to and a body that doesn’t quit. We really hit it off.”
兰迪笑起来。我还等着听带有强烈性暗示的X级或至少PG13级的约会故事呢。“我们去了会所玩,她穿得很性感,和她聊天很有意思,她是一个不认输的人。我们真的挺合得来。”

“So when are you seeing her again?”
“那啥时候会再约她?”

“Oh, well… I’m holding off on that for now, because I met another girl while I was waiting for Britney outside the ladies room and got her number. I’m supposed to hook up with her this weekend.” I shook my head. This next generation was going to have a rough time of it, seeing that nothing was ever going to be good enough for them. But that’s okay.
“呃……这个要延后了,因为我在女厕所外等她的时候遇到了另一个女孩儿并拿到了她的电话号码,这个周末准备约她。”我摇摇头,他们这一代什么都总想着还有更好的,最终会吃苦头的。不过没关系。

Eventually they will figure out that the grass on that other side isn’t really greener, it just looks that way until you get closer. And when it comes to training, you can’t be constantly worrying that you aren’t following the absolute best methods. If you do, you lose faith in what you are doing, and you lose sight of what’s really important for getting big – busting your @ss in the gym with loads of heavy iron, and then feeding your body with loads of good food.
最终,他们会发现山那边的草不会更绿,只是远看似乎如此而已。就训练而言,你不能总是担心没用上绝对最佳练法。如果总这样,你就会对训练失去信心,忽视真正的增肌关键——苦练加吃好。

It may not be too enticing to those that need a steady fix of ‘new and improved’ things to feel good about their lives, but it’s the real secret to building muscle.
这点对那些需要不断注入改良品才感觉生活美好的人可能不那么具有吸引力,但却是健美的真正秘诀。

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