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[文化][健身健美][英中对照]健美大神之路 48 积累进步

一线实稿 樊明璨 来源:樊明璨博客 208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 48 – You Can’t Have Progress Without Progression!
第48篇 积累进步

How do you define progress, exactly? In society, you could easily point to significant changes such as civil rights and women voting (for those of you who don’t know your history, until not so long ago, only white males could vote in the USA). In technology, progress has taken place at a dizzying rate in just the past few decades.
什么叫进步?社会的进步很容易举例,比如公民权、女性选举权等方面的显著变化(科普一下,不久前,美国只有男性白人才有选举权);技术的进步仅过去几十年就令人目不暇接。

When I was a child in the 70s (1970s, you wise-@sses, not the 1870s), computers were the size of an entire kitchen, were slower than molasses, and had precious little storage capacity/memory. There were no cellular telephones yet, and when they did start showing up in the mid-80s, the phones were roughly the size of the clunky field radios the guys in the World War II movies shouted into for air support when they were getting pounded by German mortars.
20世纪70年代时我还小(对,就是20世纪,不是19世纪,你们傻眼了吧),那时的电脑有厨房那么大,速度比蜗牛还慢,存储容量/内存很小很珍贵。当时还没有手机,80年代中期才有了电话,当时的电话很笨重,跟二战电影中被德军迫击炮轰炸时请求空中支援用的户外无线电台一样大小。

Televisions when I was a kid were also huge and boxy. The one in my living room was actually part of an ‘entertainment center’ that also included a record player (records were vinyl disks with music on them), and an 8-track player. 8-tracks were albums stored on fat, square cassettes about the size of a Big Mac.
那时的电视也很大,方方正正。我卧室里的那台实际是一个“电视架”(entertainment center)的一部分,这个电视架还配有一台唱机(播放黑胶唱片)和一台8音轨播放器(播放巨无霸汉堡大小的音乐卡带)。

Not The Way It Used To Be
不复从前

Fast forward to 2006. In the palm of your hand, you can now hold one device that is a personal computer with Internet access, a cell phone, and also lets you watch TV or play video games. Progress when you get to the world of movies becomes more of a gray area.
转眼到了2006年,人手一台联网个人电脑设备——手机,既可以看电视,又可以玩视频游戏。电影领域的进步更多地变成了一个灰色地带。

Movies today are typically louder, faster, and with highly realistic digital special effects that will convince you that you’re actually watching rampaging dinosaurs, giant tsunami waves destroying cities, or believing that Harrison Ford hasn’t aged at all in the past twenty years. But plots, acting, and dialogue ain’t what they used to be, which is why remakes of the classics tend to suck harder than the most powerful industrial-strength vacuum cleaner.
今天的电影更大声、更快,附加了非常逼真的数码特效,让你看到栩栩如生的暴怒恐龙和摧毁城市的大海啸,或相信哈里森·福特过去二十年了丝毫未老,但剧情、表演、对话却不复从前,这就是为什么重拍的经典片往往比较烂的原因。

Now we come to bodybuilding. The champions of today are certainly bigger and carry less body fat than those of yesteryear. For example, your average pro bodybuilder in 1976, though there really were only a couple dozen at most in the whole world, was about 5-foot-10, 210 pounds, and 8% body fat.
现在来说说健美领域。今天的冠军肯定比往昔的冠军块头更大,体脂更少。举个例子,1976年的普通职业健美运动员(当时全世界最多也就几十个而已)一般身高5.1英尺,体重210磅,体脂8%。

Thirty years later, a typical pro at the same height would be 250-280 pounds with 3% body fat. That’s progress, right? It is, until you factor in the fact that the average waist is also much larger, serious injuries and illnesses are far more common, and 30-year-old pro bodybuilders often appear to be in their mid-40s.
30年后,一个同身高的标准职业选手体重250~280磅,体脂3%。这就是进步,是吧?是的,但同样不能忽略的一个事实是,平均腰围也更大,重伤和疾病更常见,30岁的职业选手往往看上去像四十五六。

Progress With Muscle Growth
增肌进步

Where am I going with all of this talk about progress? Lately, I have been thinking a lot about muscle growth and what causes it, mainly because if I have to be perfectly honest, I have not grown much at all in recent years.
说了这么多有关进步的东西我到底想说什么?最近,我对肌肉增长及其原因做了很多思考,主要是因为近些年我都没长什么,实话实说。

I could be like most bodybuilders in my position and rationalize that perhaps I have reached my full genetic potential. After all, I have been weight training consistently since 1985 (didn’t do anything for legs until end of 1987), and I have come a long way in my development in that time. My weight has gone from 100 pounds to just under 230, and I am many times stronger.
我可以像大多数处于我这种境况的健美运动员一样为自己开脱说可能自己已经达到了天赋上的极限,毕竟自1985年以来就一直在练健美(直至1987年末才开始练腿),在肌肉开发上已经取得了很大进展,我的体重从最初的100磅飙升到了近230磅,壮了好几倍。

I have been working with Randy for four and a half years now – how the time does fly! Then, he had been 22-years-old, 170 pounds, and not terribly mature. Now, he was 26, 225 pounds (though not as lean as when I met him), and still not terribly mature, though I had to give him a little credit.
我和兰迪一起练了有四年半了,时间过得真快啊!想当初他才22岁170磅,不是很成熟,而现在他都26岁225磅了(尽管体脂没有刚认识时那样低),仍然不是很成熟,但我得给他点个赞。

His progress has not been a straight upward climb, as there have been little setbacks along the way, but overall, it has been steady. There had been a time in my life when my physique had also made steady progress like that – but about ten years had gone by since I could say that.
他的进步并非一帆风顺,中间有几次小倒退,但整体而言还算稳定。我自己在体格上也有过一次那样的稳定进步,但上次提起这事儿都是10年前了。

I could no longer let that situation stand, or else I was a hypocrite. The motto I sign off on all my emails is “Train hard, train smart, and never give up!” I had given up, whether I chose to accept it or not.
我不能再这样停滞不前了,否则我就太虚伪了。我在电子邮件上留下的座右铭是“苦练,巧练,绝不放弃!”但我放弃了,不管愿意承认与否这都是事实。

A Search For Progress
寻找进步

Randy and I were training shoulders, and seated dumbbell presses were the main course, as usual. I finished with my heaviest set, 130s for 8 reps. This never failed to impress Randy, who had been using 60s when I met him, and now was up to 90s or 95s.
我和兰迪在练肩,跟往常一样,主要采用坐姿哑铃推举这个动作。我完成了最重的一组——130磅8次。每次做这兰迪都颇感震惊,我认识他时他一直做60磅,现在加到了90或95磅。

“Unbelievable,” he gushed as I set the big ‘bells down with a clang of iron. I went to my workout journal on the floor behind me, a little spiral notebook. I had a few of them at home, going back at least 10 years and recording just about every workout I have done. The one I am using now was started almost two years ago. I flipped through it casually.
就在我哐当一声放下这对大哑铃时,他说了一声“牛X”。我拿起身后地上放着的一本小小的螺旋笔记本,那是我的锻炼日志。家里也有好几本,至少都有10年了吧,记录了我每次锻炼的内容。现在这本始于两年前,我随时会翻看一下。

“What are you looking for?” Randy asked.
“你在看什么?”兰迪问。

“Shoulder days,” I responded absently. “Huh. 120 for 10.” I turned a few more pages. “130 for 8.” I spoke out loud as I found more instances where I had performed the seated dumbbell press, using anywhere from 110-to-130 pounds at the very heaviest (not counting a couple dangerous and unproductive stunts with 140s), with reps ranging from 6-to-12.
“以前练肩的记录,”我心不在焉地答道,“哈,120磅10次,”又翻了几页,“130磅8次,”我大声念道。我查到了练坐姿哑铃推举的很多记录,最重一般110~130磅,重复6~12次。

“What are you looking for, exactly?” Randy’s brows were knit and he was probably wondering if I had finally gone off the deep end.
“你到底在看什么呢?”兰迪眉头紧锁,大概是好奇我被啥东西给迷住了。

“Progress,” I answered, “and frankly, I don’t see it. I go up in weights, then I go down, back up, but I just don’t see real progress. And my shoulders are big, but they aren’t any bigger than they have been for years.”
“我在看自己有没有进步,”我答道,“坦白说,没有,我的训练重量增后又减,减后又增,没有什么真正的进步。我的肩虽然很大,但这么多年一直是老样子。”

“What are you talking about? Look how freakin’ strong you are on this exercise! Nobody in this gym can press those overhead!” I shook my head.
“不是吧,你练坐姿推举的重量已经够恐怖了,这个健身房里没人能将你那个重量举过头顶!”我摇摇头。

Missing The Point
重点正解

“That’s not the point. I have been this strong for years, and I haven’t gotten any stronger. If I really think about it, I could say the same for just about every exercise I have been doing consistently for years. Look at that guy.”
“重点不在这个,重点是这么多年我一直是老样子,没有变得更强壮。仔细想想,这么多年练的几乎所有动作都是这种情况。看那个人。”

I nodded over to Big Howard, a guy who actually stood about 5-6 and weighed maybe 180 pounds, most of it in his barrel chest, shoulders, and triceps. It was chest day, as I think it usually was for him, and he had 405 on the bar. We watched as he pressed it for three reps on his own, and his burly spotter helped him with two more.
我朝大块头霍华德那边点了一下头。霍华德高5.6,重180,大胸、肩膀和三头肌占了整个重量的大部分。正如我想的那样,那天他练胸,训练重量是405磅。我们看着他,他自己先推了三下,接着在保护者搭力帮助下又推了两下。

“He’s one strong bastard, isn’t he?” Randy marveled.
“他真牛X!”兰迪惊叹道。

“Sure,” I agreed, “but he’s been exactly that strong since the day I first walked into this gym five years ago. He doesn’t look any different, either. I don’t really look so different from when you met me a few months later. Do you see a connection there?”
“是的,”我表示同意,“但五年前我刚进这个健身房时他就是这个样子,直至现在也没有什么变化。从几个月后我们认识起,我其实也没有什么变化。你看出这两件事的共同之处了吗?”

Randy shook his head and I finally decided to include him in my little example.
兰迪摇摇头。没办法,我只好拿他本人进行举例说明。

A Example Of Actual Progress
进步实例

“When I met you, I think once I corrected your crappy form on squats, you were only using 185 for 10 reps, roughly. What did you do on squats last week for your heaviest set?” He looked up and off to the side, recalling.
“我认识你的时候,纠正了你深蹲动作上的错误后,你大概只能185磅蹲10下。上周最重的一组蹲了几下?”他仰起头看向一侧,回忆着。

“315 for 8.”
“315磅做了8次。”

“Do your thighs look different now than they did when you started training with me?”
“同你刚开始和我一起练时相比,现在你的大腿有何不同吗?”

He laughed. That was an understatement. Randy had put about three inches additional circumference to his quads and hams, and they had gone from not much better than chicken legs to respectable, though Tom Platz still had nothing to worry about. But that wasn’t important in the least. Randy had made excellent progress relative to his own body, and that progress was easy to quantify.
他笑了,表情似乎在说说不同只能算是轻描淡写。兰迪的大腿和小腿围度增加了3英寸,从鸡腿变成了恐龙腿,但汤姆·普拉兹仍然不用担心什么。不过,这一点也不重要,重要的是兰迪在身材上取得了卓越进步,而且这种进步很容易量化。

“You squat a lot more weight now, and your legs are a lot bigger,” I explained. “You are stronger on rows and curls, and your back and biceps are bigger than they used to be, too. As you have grown stronger overall, you have added muscle thickness and overall bodyweight. We can even look at your nutrition to show progress.
“现在的深蹲重量大多了,腿也粗壮多了,”我说,“划船和弯举上变强了,背和二头肌也比以前大了。由于整体变强了,你的肌肉厚度和整体体重也增加了。饮食也反映出了你的进步。

When I met you I think you were eating about 2,000 calories per day, and barely getting a gram of protein per pound of body weight every day. Through the use of certain supplements protein powders and bars, we helped you get up to two grams of protein per pound.
我们刚认识时你每天大概摄入2000卡热量,每磅体重摄入不到1克蛋白质,补充蛋白粉和蛋白棒后,每磅体重摄入最高2克蛋白质。

By eating more frequently, gradually working up to larger portions, you eat around 5,000 calories per day now. Which makes sense, because you have a h#ll of a lot more muscle on you than you used to.”
通过少食多餐,逐步加大份量,你现在每天摄入5000卡热量,这不奇怪,因为你身上的肌肉比以前多得多了。”

What’s The Plan?
解决方案

I could see it was all gelling for the young buck – who I suppose really wasn’t that young anymore – it was just that I kept getting older!
我想这小子——其实他已经不小了,只是我一直在变老——已经明白我的意思了。

“So what are you going to do, then?” he asked.
“那你要咋办呢?”他问。

“Simple,” I replied. “Today I am buying a new training journal to log my workouts in. I will stick with the same exercises, and for every workout, I have to either use a little more weight or do more reps on my heaviest set than I did with the same weight last time.
“简单,”我答道,“今天我会去买本新的训练记录簿,在里面写上自己的锻炼内容。我会保留现有训练项目,但每次锻炼,做最重的一组时必须比上次多加点重量或多做几下。

I will have to get stronger; because that’s the only way I am possibly going to get any bigger. They used to call weight training ‘progressive resistance training,’ and there was a reason for that. I just seem to have forgotten about the progressive part, which is why I haven’t made much progress at all since the end of the Clinton Administration.”
我必须变得更强壮,因为这可能是我块头增大的唯一途径。他们以前常把负重训练称为‘渐进式抗阻训练’是有原因的,我似乎把‘渐进’给忘了,难怪克林顿下台后我都没什么进步。”

“Okay,” Randy said, “but aren’t you going to hit a plateau eventually? I mean, if you really added weight to your bench press every week for years, you would be lifting over a thousand pounds.”
“好吧,”兰迪说,“但最后你不会遇到瓶颈吗?我意思是,如果每周卧推都增加重量,几年下来那不得上千磅了。”

“When I stall out on an exercise and can’t make progress, I switch to a different exercise and start over. Then, a couple months later, I go back to the other exercise, take a while to get back to the top weight I had been using, and add from there. I know it’s not perfect, but at least it’s an actual plan, not just winging it like I usually do.”
“练一个动作无法再进步时,我会换一个动作重新开始,几个月后又换回来,经过一段时间回到之前的巅峰重量,从该重量开始增加。我知道这样做并不完美,但至少很务实,不像以前那样只是加速。”

Conclusion
结语

I went home, where I struggled with trying to figure out how to copy all the pictures on my computer’s hard drive onto a memory stick to free up some space, and then puzzled over my iPod. Apparently you could put pictures and video on it as well as music, but I was too much of a techno-idiot to do so. This was frustrating to my wife, who regretted not buying me the simple, less-expensive model that was simply for listening to music.
回家后,我先是费力想搞明白如何将电脑硬盘上的图片拷贝到一个记忆棒里以便释放些空间,接着又对我的iPod迷惑不解起来。很明显,除音乐外你还可以往里面装图片和视频,但我太技术小白不知道如何做。我老婆对此感到很郁闷,后悔没有给我买个更便宜的纯听音乐的傻瓜产品。

Technology might have made a lot of progress, but I was still dealing with the same old brain of mine. But that was okay – soon I was going to start making progress with the weights after a long time in limbo, and maybe I could coax just a little more muscle growth out of this beat-up body of mine.
虽然技术可能取得了很大进步,但我的思想并没有,不过没关系,经过一段较长时间的过渡后,很快我就会在重量上有所进步,或许我还能让自己这把老骨头再长点肌肉出来。

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