ADM-201 dump PMP dumps pdf SSCP exam materials CBAP exam sample questions

锻炼肌肉:轻负荷好还是重负荷好? – 译学馆
未登陆,请登陆后再发表信息
最新评论 (0)
播放视频

锻炼肌肉:轻负荷好还是重负荷好?

Light Weights Vs Heavy Weights

你应该听说过“要么来重的 要么就别来”
You’ve heard of the saying “Go heavy or go home”,
也就是说 唯一有效的锻炼方法
implying that the only way to get any results
就是举起尽可能重的物品
is to lift the heaviest weights possible
举轻的常常只是在浪费时间
and lighter weights are often just a waste of time.
去健身房时 你绝对会看到一些举着远远
Going to the gym, you’ll definitely see those guys
超出自身限度的重物的人
that are lifting weights well beyond their capabilities.
似乎那些人确信 要么来重的 要么就别来
It seems that people definitely believe in “go heavy or go home”
或者忘了把自尊心留在门口
or they forgot to leave their ego at the door.
无论如何 这都留给我们一个问题:
In any case, it leaves us with one question:
举较轻的重物在你的健身计划中
Does lifting lighter weights have a place
是否还有一席之地?
in your program?
为了回答问题 我们当然得去查些资料
To answer that, we of course will have to look into the research.
幸运的是 最近
Fortunately for us, there has been
有许多相关研究已发表出来
a solid amount of such research recently published.
其中最好理解的一个
The one that will allow us to best understand this
是一个2016年的变化分析报告 出自
is a 2016 meta-analysis coming out of the lab of
著名的布拉德•舍恩菲尔德博士 主攻肌肉肥大
the well-renowned muscle hypertrophy specialist, Dr. Brad Schoenfeld.
这个变化分析的研究是
This meta-analysis looked at studies
通过比较一个负重达65%
comparing a high-load group
或超过1RM的高负荷训练人群
employing a training load of 65% or greater 1RM
和一个负重达60%或者少于1RM的
versus a low-load group employing a training load of
低负荷训练人群
60% or less 1RM.
1RM是one rep max的缩写
1RM, short for one rep max,
意思是单次可承受力的最大值
the amount of weight one can maximally lift just once.
他们通过十项研究制定了标准
Ten studies met their criteria,
从而获得和别人相比还不错的
giving them an okay amount of information to work with
信息量来处理
but better than others.
重要的是他们发现的东西
What’s important is what they found.
这让研究者稍感意外
To a mild surprise to the researchers,
就肌肉肥大 也就是肌肉生长而言
in terms of hypertrophy, aka muscle growth,
这个发现虽然一定程度上表明
although the findings somewhat suggest a level of superiority
较大的训练负荷和较少的重复训练可以达到不错的效果
using a heavier load with fewer reps,
但较轻的负荷以及较多的重复同样能起到积极作用
lighter loads with higher reps also had a very similar positive effect.
而且不只是适中的高重复训练
And it wasn’t just moderately high reps.
有些研究达到了30次或者更多
Some of the studies reached upwards 30 or more,
甚至有些高达100次每套
with some reaching as high as 100 reps per set.
看起来我们可以通过
It looks like you can build muscle
多样的重量范围和变化来锻炼自己的肌肉
using a wide variety of rep schemes and weight variations.
根据这个研究
According to the research,
锻炼总量似乎是更重要的因素
the more important factor seems to be the total work volume.
重复次数决定每次的重量
Reps times sets times weight.
只要总量差不多 重负荷和轻负荷都有用
As long as volume is similar, both heavy and light weights worked.
但是 所有的研究样本都是没练过的新手
However, all of the studies used untrained subjects.
众所周知 新手进行任一典型而且
As we know, untrained subjects can respond to
持续的训练计划都能有效果
typically any resistance training program
因为他们自身有更大的生长潜能
since they inherently have a greater potential for growth.
知道了这些 舍恩菲尔德和他的同事
Knowing this, Schoenfeld and his colleagues ran their own study
用相似的方法 选择练过的人进行研究
using a similar protocol but with trained subjects.
实验结果看上去差不多
What they found was virtually the same thing.
但是他们仍然发现举更重的东西
But again, they did find that lifting heavier
会略微增加肌肉的生长
does have a slightly greater hypertrophic effect.
如果你想简单地多长点肌肉
If you want to simply maximize growth,
为什么不去专心举更重的东西
why not just focus on lifting heavier?
虽然轻的和重的都能有效锻炼肌肉
Even though lighter and heavier weights can effectively build muscle,
它们锻炼的可能是明显不同的纤维
they might be building predominantly different fiber types.
2型和2X型是更强壮 更易于疲乏的肌肉纤维
Type 2 and Type 2x are your stronger more fatigue-prone muscle fibers
它们在极短的时间内
which is fully stimulated when lifting heavy weights
就可以被完全激活
for a very short amount of time.
他们比对应的1型纤维多长差不多50%
They also grow roughly 50% more than their type 1 fiber counterpart.
1型是不那么健壮 不易疲劳的肌肉纤维
Type 1 are your not-as-strong, fatigue-resistant muscle fibers.
这些特征允许你更多次举更轻的东西
These characteristics allow you to lift a lighter weight with many more reps.
虽然这些纤维不像2型纤维长得多
Although these fibers don’t grow as much as type 2 fibers,
他们确实也在长
they indeed still grow.
假设 这意味着
Hypothetically, this means that training
更重的负荷更利于锻炼2型纤维
with heavier weights are better at building type 2 fibers
而较轻的负荷更利于锻炼1型纤维
and lighter weights are better atbuilding type 1.
我们确实有一些证明这一点的研究
We do have some study showing this.
在一份2012年的研究中
In a 2012 study,
研究者比较了80%的1RM和30%的1RM训练
when comparing 80% 1RM to 30% 1RM training,
低负荷组1型纤维增长了23%
the light group increased type 1 fiber growth by 23% versus
而高负荷组增长了16%
16% in the high load group.
相反 高负荷组的2型纤维增长略快
Conversely, the high-load group had a
达到15% 而1型只有12%
slightly greater type 2 fiber growth (15 vs 12).
但我们还没有讨论过力量
But we haven’t yet discussed strength.
在所有测量力量增长的情形中
In all cases measuring strength improvements
举更重的东西 差不多85%
using heavier weights of roughly 85% or
或者多于1RM 常常比举更少的力气增幅大
more of your 1RM always beat out anything less.
而这在应用SAID原则的时候才起作用
And it makes sense when you apply the SAID principle,
SAID意为人体对施加的负荷产生特殊的适应性
aka specific adaptations to imposed demands.
如果你想适应负荷 变得更强壮
If you want to adapt and become specifically stronger,
你需要举更重的东西来制造这一需求
you need to create the demand by lifting heavier.
这样做使肌肉张力最大化
Doing so maximizes mechanical tension
刺激更强壮的2型纤维
stimulating your stronger type 2 fibers and also
并且提高神经肌肉的适应能力
improves neuromuscular adaptations.
同理 SAID也能用于举轻的东西
But the same SAID principle also applies with light weights
来锻炼肌肉耐力
in terms of muscular endurance.
如果想要多举几次
If you want to lift for more reps,
就要做更多的重复训练
you’ll have to do more high rep training,
提高机体对变化的适应能力与乳酸临界值
which also increases metabolic adaptation and lactate threshold,
抵抗肌肉疲劳
combating muscle fatigue.
这也解释了你可能听说过的所谓
This also explains the so-called “hypertrophy range”
6-12次重复的“增肌范围”
of 6 to 12 reps you might have heard of.
它直接命中代谢力学的靶心
It taps directly into the center of the metabolic-mechanical spectrum,
给成长提供一种稳定的平衡
giving you a solid balance for growth.
同时它还利用了其他潜在的增长因素
Along with that, it capitalizes other potential growth factors
诸如用力的时间
such as time under tension,
高质量的技巧 以及避免过度劳累
quality technique and avoiding excessive burnout.
所以 让我们再问一次
So let’s ask the question again:
举轻的东西能在训练计划中占一席之地吗
Do lighter weights have a place in your program?
很明确 就肌肉增长而言 是的
Clearly now, the answer is “yes” in terms of muscle growth.
你应该在整个单次重复训练中花时间
You should spend time in the whole gamut of rep ranges
不要太忽视部分项目
without ignoring one too much.
然而 这个多少还要看情况
However, it still somewhat depends.
在这里 这取决于你的目标
In this case, it depends on your goals.
如果你想更健壮
If you want to become stronger,
你显然应该让训练项目偏向
it’s very clear that you should swing your program towards
在轻负荷锻炼的间隙 举更重的东西
heavier lifting with sporadic time in light weight training.
如果你纯粹想增肌
If you’re pure muscle building,
各种强度均等进行可能是最好的方法
training throughout all rep ranges evenly is perhaps the best approach.
如果是为了耐力
If you’re going for endurance,
那么你需要多次举轻的东西
then you should primarily lift lighter weights with more reps
各个范围内的训练时长应适中
with a moderate amount of time training in the other ranges.
主要的结论就是
The main takeaway though, is that
每个人都应该什么都练一练
everyone should do a little bit of everything.
举轻的 重的 以及在中间的重量
Light weights, heavy weights, and everything in between.
这些对你全身的健康都有好处
They all have benefits to your overall fitness.
本视频由“看情况”T恤制作
This video is brought to you by the “It Depends” T-Shirt.
就像你的重复范围
Just like your rep ranges,
在健身房的每件事总是归为一句话
everything in fitness always comes down to one single statement:
看情况
It Depends.
来下方的链接看看今天的T恤
Come check out the shirts today in the link below
并分享你对重复范围的看法
and share your thoughts on rep ranges as well.
你相信举较轻的东西也能有好处吗
Do you believe there is a benefit to training with lighter weights?
请让我知道
Let me know.
最后 感谢收看 祝你收获蛋白质
As always, thank you for watching and get your protein!

发表评论

译制信息
视频概述

关于轻重负荷锻炼的研究

听录译者

收集自网络

翻译译者

風の精

审核员

审核员 V

视频来源

https://www.youtube.com/watch?v=kxCdXia2oJw

相关推荐