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[文化][健身健美][英中对照]健美大神之路 47 创新破局

一线实稿 樊明璨 来源:樊明璨博客 198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 47 – Get Creative To Solve Problems!
第47篇 创新破局

Randy’s training and gaining were going very well as we neared the all-too-brief Massachusetts summer. In late May, we had just suffered the worst rains and flooding since 1936, and were ready for some sunshine. Of course, my aging mom, who had been eight years old at the time of the last flood, dismissed our recent deluges as mere sprinklings compared to The Great Flood of ’36.
随着马萨诸塞州逐渐步入短暂的夏季,兰迪的训练和增重也进展得非常顺利。5月底,我们遭受了自1936年以来最大的暴雨和洪水,期待着接下来出点太阳。当然,同1936年特大洪水比起来,我老妈(上次发洪水时才8岁)只当它是毛毛雨而不屑一顾。

“Oh really?” I challenged her, expecting a story of a great ark with two animals of every type aboard, landing atop Mount Ararat.
“啊,真的吗?”我表示质疑,期待听到大方舟载各类动物登陆亚拉拉特山顶的故事。

“The cities were all deep under water, evil pirates in an old oil tanker raided the peaceful settlers of Waterworld’s floating towns, and our only hope was a man with gills that looked a lot like Kevin Costner.”
“所有城市都被水淹没了,邪恶的海盗乘一艘旧油轮洗劫了水世界漂浮城镇中与世无争的移民,唯一可以拯救我们的是一个长得很像凯文·科斯特纳(Kevin Costner)的有鳃人。”

Perhaps I should explain that my mother has Alzheimer’s disease and watches cable TV for roughly sixteen hours a day. She actually sold my childhood home about ten years ago because she was seriously concerned that living alone in the large house put her at an increased risk of being abducted by aliens.
也许我该解释一下,我老妈有阿尔茨海默症,每天看有线电视16个小时左右。10年前,她卖掉了我小时候住的房子,原因是非常担心独居大房子会增加她被外星人绑架的风险。

Alien abduction hasn’t had a large problem in suburban Boston for some time (I understand it was pretty bad in the Seventies, though that may have been bad acid trips), but I suppose one can never be too careful. All I know is that those damn pesky aliens won’t have my dear old mom to poke and probe.
虽然波士顿郊区长久以来发生外星人绑架不是什么难事(70年代有过,尽管可能是吃迷幻药后引起的幻觉),但我认为一个人不能太过于担忧。我只知道,那些可恶的外星人不会把我老妈绑去做实验的。

A Cause For Concern
顾虑缘由

Anyway, back to Randy, our man with the plan to win the Novice division of a local show being held this fall. He had indeed reached his goal weight of 225 pounds. However, I am always pointing out that weight in and of itself is meaningless. Bodybuilding is judged visually, based on size but also shape, symmetry, proportion, and condition.
好,现在回过头来说说兰迪,他打算拿下今年秋天一场本地赛的新手组冠军。虽然他已经达到了目标体重225磅,但我一直跟他说,体重本身没什么意义,健美是针对块头、形状、对称度、比例、状态等指标通过视觉进行优劣评判的。

In Randy’s case, there was still a proportion issue that needed to be addressed before I would be satisfied he was ready to compete again. Specifically, his biceps were lagging.
就兰迪的情况而言,还存在一个比例问题需要解决,之后我才认为他够格上赛场。他的具体问题是肱二头肌比较落后。

Because his shoulders and triceps were pretty good and had improved, his biceps looked even worse in comparison. The last thing I wanted was for him to do what so many other unsuccessful bodybuilders had before him, which was to keep building up his strong body parts while the weak points remained mired in mediocrity.
他的肩和肱三头肌现在非常棒,之前进行过强化,相形之下,肱二头肌就显得更加糟糕。我最不想看到的就是他做了很多失败健美运动员做过的事,即不断强化身体强势部位,放任弱势部位继续平庸。

These are the guys that you hear dissed at contests for having ‘no legs,’ ‘no back,’ ‘no calves,’ etc. They are usually the same ones that like to bitch about how much better their strong parts were than anyone else’s, ignoring the fact that they look like human jigsaw puzzles.
这种失败的健美运动员就是那些你听说在比赛中因没大腿、没背、没小腿等等被淘汰的人。他们和爱发牢骚说自己强势部位强过别人多少多少却对自己人体拼图似的身材视而不见的人往往是同一批人。

This is not to be confused with the Jigsaw Killer of the Saw movies, whose catchphrases are “I’d like to play a game,” and “oh yes, there will be blood.” Is he a riot or what?
请不要将这类人和《电锯惊魂》系列电影中的拼图杀人狂混淆,后者爱说的是这么两句:“我想玩一个游戏”和“嗯,没错,会流血的。”他是逗逼还是什么?

Confronting The Problem
面对问题

“I’m starting to worry about your biceps,” I began, which I knew was only going to instantly put him into defensive mode. He didn’t let me down.
“我有点担心你的二头。”我说。我知道这样说他会很不服气,结果果真如此。

“What are you talking about?” he blurted. “They aren’t that bad.” To prove his point, he hit a front double biceps pose. I’m sure in his mind, those biceps were popping out of his tank top like mountain peaks, but they were actually more like gently rolling hills.
“不是吧,”他脱口而出,“我的二头还没那么差吧。”为了证明自己,他做了一个前展双臂肱二头肌动作。我相信在他心里,他的二头肌高耸得像山巅一样,但事实是更像起伏平缓的丘陵。

“Tell that to the judges in September, and see if the Jedi Mind Trick really works,” I deadpanned. “They’re not that good, Randy.”
“这话留着9月份跟评委说吧,看这样忽悠有用没,”我面无表情,“亲,你的二头真的不是很好。”

“Yeah, well yours aren’t that great, either,” he pouted.
“嗯,那你的也不是很好啊。”他撅着嘴说道。

“I didn’t say they were, but stop trying to change the subject. This isn’t about me, it’s about you, and I’m only trying to help. Do you want my help or not?”
“我没有说过自己的好,你不要转移话题,现在不是谈论我,而是你,我只是想帮你一把,你希望我帮还是不帮?”

“I guess, yeah, sorry,” he sulked. He was good at sulking.
“嗯……帮,对不起。”他僵着个脸。他很擅长此道。

“Okay, listen up, because I have a plan to get your biceps growing. I know it will work because I’ve been using it training with Janet, and my bi’s have – get this – grown.” I let this settle in for a moment and waited for his reaction. He knew how doggedly resistant to growth my arms are. Hearing that my arms had grown was like learning that Verne Troyer (Mini-Me from the Austin Powers movies) was suddenly becoming taller.
“好,听着,我有个法子,可以让你的二头肌变大,我和我老婆一起训练时一直用这个方法,很有效,我的二头肌长了——这么——大。”我停了停,看看他有什么反应。我手臂有多难长他是知道的,听到这法子居然有这种效果,仿佛就像听说威勒·特耶(Verne Troyer,扮演《王牌大贱谍》系列电影中的“迷你我”)突然长高了一样。

He perked up, all ears.
他来了精神,准备洗耳恭听。

The Plan
神奇法子

“It’s all about being creative and coming up with totally new methods,” I explained. “Remember when you hurt your lower back and we managed to train around it?” He nodded.
“这个法子就是创造性地想出全新的练法,”我说,“还记得你下背受伤那段时间我们如何避伤训练的吗?”他点点头。

“Yeah, I didn’t miss one workout, and I actually put on a little size from all the different things we were doing, like the seated movements and the slower rep speeds.”
“记得,不仅一次训练没落下,实际上还通过坐姿慢做等完全不同的训练长了点肉。”

“Exactly. We got creative and switched your training up completely. And another time, you were having a problem eating enough protein every day. What did we do?”
“对,我们创造性地彻底改造了你的训练。还有一次,你每天都无法摄入充足的蛋白质,我们怎么解决的?”

“You started having me drink a small shake that had a scoop of protein powder with every meal.”
“你让我每餐加喝一杯加了一勺蛋白粉的小奶昔。”

“Right. That was being creative, because most people think you have to either have a solid meal or a shake – but not both at the same time. Now we are going to do some crazy things for your biceps every week for the next four weeks, and I am sure they will shock your bi’s so much that they will have no choice but to grow.
“对,这也是创造性地解决问题,大多数人的观念是要么吃固体食物,要么喝奶昔,二者不同时进行,而我们却选择了同时进行。好,接下来的四周我们要疯狂刺激你的二头肌强行让它增长。

For two weeks after the crazy workouts, you’ll go back to standard fare; three or four straight sets of three exercises for 8-10 reps. That way they won’t fully adjust to the shocker workouts. Are you ready for something different?” Reluctantly, Randy nodded, knowing he was in for some pain.
狂练之后的两周恢复常规练习,即3个动作,每个动作做8~10下,做3~4组,这样你的二头肌就不会完全适应之前的疯狂刺激。准备好了吗?”兰迪勉强点点头,明白自己要吃苦头了。

“Sure, why not,” he replied with all the enthusiasm of Paris Hilton at a stamp collector’s convention.
“当然准备好了。”他答道,回答时的热情堪比集邮会议上的帕丽斯·希尔顿(Paris Hilton)。

A Few EZ-Bar Curls
曲杆弯举

The first exercise was a creative riff on 21’s, the old curling trick where you do seven reps each in a different segment of the range of motion, such as bottom half, top half, and full reps. Instead, this was done with an EZ-curl bar for 36 reps, and it was the hand spacing that changed throughout the set.
第一个练习是对21次分程训练法(21’s)做创意性改造。21次分程训练法是做弯举的老牌技巧,按不同运动行程(如前半程、后半程、全程)分别做7次,只不过我们这次换成用曲杆杠铃来做,一共做36次,并且期间只改变手的间距。

The first twelve were done with the hands all the way out to the edges of the bar, up against the collars. The second twelve were done with a standard grip, and the final twelve had your hands all the way together in the middle of the bar. I handed Randy a fixed 50-pound bar.
第一个12次采用最宽握距,上举费力;第二个12次采用标准握距;最后一个12次采用最窄握距。我递给兰迪一根50磅重的杠铃。

“You must be joking,” he smirked. “Come on, I can go heavier than that.”
“搞笑吧,”他僵硬地笑着,“我可以做更重的。”

“Talk to me in a few minutes,” I responded.
“几分钟后再说吧。”我回应道。

He got through the first set of 36 reps without tremendous effort, though the lactic acid burn toward the end was rough. Randy shifted his grimace to a smile and pronounced, “nice pump, but it wasn’t that hard.” He was still breathing hard.
他费力完成了第一组36次,接近结束时乳酸燃烧很强烈。刚才还面目狰狞的兰迪此时笑着说:“充血感很强,做起来也不是那么难。”他仍在大口大口地呼吸。

“I know, I know. Do it again. Now!” He knit his brows, but picked up the bar off the floor and did it again. This time I had to hold the bar for him to move his hands in because they were shaking so badly. The last few reps with his hands together had him cussing, and he had to swing them up pretty sloppily. I let him rest for about a minute before it was time to run though this killer twist on curls for the third and final time.
“我知道,我知道,再做一组,马上!”他眉头紧锁地拿起地上的杠铃又做了一组。这次我不得不出手搭了一点力,扶着杠铃帮助他完成动作,因为他的手抖得非常厉害。做最后几下的时候他忍不住骂了娘,草草弯举完了事。我让他休息了大约一分钟,之后接着做了第三组和最后一组。

I had to help him get a few of the reps toward the middle, then he had to drop the bar and use a 40-pound bar to finish the last twelve reps. Randy was sweating and sat down on a nearby bench. His arms were still locked in a curling position, as he couldn’t straighten them out.
他做中间几个时我有出手搭力,然后他换了一根40磅重的杠铃做完了最后12个。他流了很多汗,坐在旁边的凳子上时手臂仍然保持着弯举的姿势,无法伸直。

“Okay,” he conceded, “those were insane. That was a good biceps routine, thanks.”
“行了,”他认输道,“我吃不消了,这种练法的确很牛,我服了。”

“Oh, you thought we were done?” I grinned. “Oh no, little studpuppet, the fun isn’t over yet!” He groaned and muttered a phrase I can’t repeat here, but I will say that my mother and I have never had that type of a relationship, thank you very much.
“啊,你以为做这点就完了?”我奸笑道,“呵呵,亲,好戏还在后头!”他发出了抱怨的呻吟,具体骂了什么我就不在这里重复了,但我要说的是,我和我母亲绝没有过那种关系,谢谢。

The next ‘set’ was incline hammer dumbbell curls, both arms at a time for ten reps, then I would quickly pull the seat back to a vertical position for ten more reps of alternate dumbbell curls. Finally, he would stand up and do ten more reps of hammer curls, both arms at a time to failure, and then alternate arms to failure.
下一轮做上斜锤式哑铃弯举(incline hammer dumbbell curls),双臂同时做10下,之后快速将座位调成垂直位再做10下交替哑铃弯举(alternate dumbbell curls),最后站起来再做10下锤式弯举,先双臂同时做直至力竭,然后双臂交替做直至力竭。

He tried to use 30’s but didn’t make it all the way through. By the third go-round, Randy was using weights so light they could have been covered in pink rubber and been used in an aerobics class. But I assure you, they felt like Chevy engine blocks to those fried biceps of Randy’s.
他尝试了这种30次训练法但没有成功坚持到最后。到第三组时,他用了非常轻的哑铃,虽然轻到只要套上粉色橡胶就可以拿到有氧课上用,但对兰迪轰炸过的二头肌而言,它们重得就像雪佛兰发动机组。

The Aftermath
练后情况

The next day, Randy’s biceps were so sore that he was sure he had torn something. I had made sure he took in plenty of whey protein and carb powder right after the workout, and also had him have a little bit of each with his next couple meals of steak and potatoes and chicken and rice, just to make sure those brutalized biceps were being supplied with all the nutrients they needed to recover and grow from the abuse they had underwent.
第二天,兰迪感到二头肌非常酸痛,确信里面有撕裂。我确保他在练完后摄入了大量乳清蛋白和碳水化合物粉,并让他接下来吃每一餐牛排、土豆、鸡肉、米饭时这两种粉都各吃一点,以便被虐过的二头肌能得到恢复和增长所需的全部养分。

The next week, we got did it all over again with some more crazy exercises and techniques I dreamed up. Three days later, I had him tape his cold, flexed arm measurement, and to his astonishment, it was up just over an eighth of an inch. That may not sound like much, but if he can duplicate that tiny gain a few more times, guess what? His biceps will have grown significantly.
第二周,我想出了更多疯狂的练习和练法让他练。三天后,我让他用软尺量了一下曲臂臂围,他惊讶地发现竟然长了1/8英寸多。这听起来可能不算啥,但如果再这样长几次,想想吧,增长会有多明显。

Forget about all those bullsh!t ads that promise an inch on your arms in one day – as long as you train them twelve times in that day and have an equal amount of their high-priced creatine (loaded with sugar) and whey protein shakes. Little gains are nothing to sneeze at, because they all add up.
有些增肌广告声称,只要你一天练手臂12次,并喝下等量的他们出售的高价肌酸(加了很多糖)和乳清蛋白奶昔,1天就让你臂围长1英寸。别再对这些狗屁广告念念不忘了。不要瞧不起小增长,因为积跬步才能至千里。

Conclusion
结语

The moral of the story here is that getting creative is the only solution oftentimes when we are stuck at a plateau. The definition of insanity is supposedly doing the same thing over and over again yet expecting a different response. It’s like the trapped bird that keeps trying to escape a room by flying directly into a glass window. Either that window needs to open, or that bird needs to start looking for another way out of that room.
今天这篇文章意在告诉你,停滞不前时,创新才能找到出路,反复做同样的事却期待结果不同,这叫愚蠢,就像受困的小鸟想飞出房间却去撞玻璃窗一样,解决办法是要么开窗,要么寻找房间其他出路。

Don’t be afraid to come up with creative solutions to make progress. Often it’s the crazy idea that sounds ridiculous that turns out to be so crazy, it just might work!
别怕用创新的解决方案来实现进步,听起来荒谬疯狂的点子往往不可思议地管用!

Uh oh, is that rain I hear starting up outside?
啊,外面下雨了吗?

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