【健美译文】阿诺的八大训练准则

Arnold didn't become the world's greatest bodybuilder by accident. Here are the 8 training principles that underlie his bodybuilding success. 阿诺并不是碰巧就成为了世界上最伟大的健美运动员。下面是他一直遵循并藉以成功的8个训练守则。 A massive number of memorable quotes can be attributed to Arnold Schwarzenegger or many of the characters he's portrayed, but none speaks to his passion for bodybuilding quite like this one: "The worst thing I can be is the same as everybody else." 有数不清的名言警句可以用来形容阿诺德施瓦辛格，和他所出演的许多角色，但没有一个能像这一条一样表达出他对健美的热爱“对我来说最糟糕的就是，像每个其他人一样。” Arnold had no interest in being ordinary, and his lifetime achievements bear that out. But to succeed in the gym and take his physique to heights no man had ever reached, Arnold had to be even more than extraordinary. He had to consistently commit to the bodybuilding lifestyle in action, thought, and vision. 阿诺德不想做寻常的人，他一生的成就也将这点彰显。但是从健美界中夺得翘楚，并将自己的形体打造称无人能企及的高度，阿诺必须从杰出迈向伟大。他必须长期坚持并遵循健美运动的生活方式，无论是在行动上，思想上，还是眼界上。 Through interviews and articles he wrote for Joe Weider after coming to America in 1968, Arnold made clear that his formula for success had less to do with "secrets" and more to do with hard work, sweat, and an all-consuming drive to build muscle and achieve greatness. The most important ingredient for success, Arnold wrote, is self-confidence. 通过在1968年他来到美国之后给乔韦德撰写的文章和访谈中可以看出，阿诺阐明了在自己成功的方法中，秘诀很少，更多的是艰辛的努力，汗水，和不可阻挡的动力去发达肌肉，创造辉煌。而且，成功所需的最重要的因素是，阿诺写道，是自信。 In this, the first of a four-part series that examines Arnold's rise in bodybuilding and details how he built his championship physique, we explore the eight training principles Arnold used to become seven-time Mr. Olympia and so much more. You'll discover that Arnold's approach was anything but ordinary and his bodybuilding success was by no means accidental. 在这一篇文章中，我们将探寻阿诺在健美界中的崛起，并详细介绍他如何打造出冠军的身材，我们探索阿诺一直遵循的8大训练原则，这些方法帮助他夺得了7届奥林匹亚先生和更多的殊荣。你将会发现，阿诺德的方法绝非寻常，而且他的成功也绝非偶然。 LIFTING REQUIRES BRAIN WORK, TOO 举重也需要动脑筋 Arnold understood and often wrote about the role of the brain in bodybuilding. When he trained, Arnold concentrated with 100 percent focus, which allowed him to reach even greater intensity levels. "The first step is to really believe that becoming massive is possible ... In the same way you can command your muscles to lift heavy weights when everything else suggests that you cannot, so you can mentally coax your muscles to grow larger and stronger." 阿诺了解并经常在著作中提及大脑在健美运动中的作用。在他训练时，阿诺百分之百地集中精神，这使得他能达到更大的训练强度。“第一步，要真正相信变得巨大是可能的…就这样，你可以命令你的肌肉去举起大重量，就算一切其他的事物都告诉你你不能的时候。你可以这样催眠你的肌肉，让它们变得更大更强。” Arnold's use of visualization techniques is well-known; he often imagined his biceps as big and peaked as mountains, and he harnessed that mental imagery to take his physique to unparalleled heights. 阿诺的想象技术是非常著名的：他经常想象自己的二头像山峰一样高耸，而且他利用这种想象力将他的体格发展到了无与伦比的高度。 TRAIN HARDER THAN EVERYBODY ELSE 比别人更努力的训练 Arnold's goal was to be better than everyone, so he knew he had to train harder than everyone. In fact, when Arnold trained, the whole gym crowd often stopped and watched. Arnold just kept on training. Such was the intensity he channeled through his ability to connect his mind to each of the muscles he worked. 阿诺的目标是比所有人都优秀，为此他知道必须比其他人更努力地训练。事实上，在阿诺训练时，健身房中的人群常常停下来静静地看着他。阿诺只是旁若无人继续训练。他就是使用自己的能力将意识和目标肌群联系起来以达到这种训练强度的。 "The next step is to train very hard, concentrating on the basic movements. Rely on barbells and dumbbells instead of cables and machines," Arnold once said. For Arnold, training at anything less than 100 percent was a waste of time in the gym, but choosing the proper movements was also critical. “下一步要做的就是刻苦训练，将重点集中在基本动作上。多使用杠铃和哑铃而不是绳索和器械”阿诺说。对于他来说，任何少于百分之百努力的训练都是浪费时间，但是选取合适的动作也是非常关键的。 CHOOSE THE RIGHT EXERCISES 选取正确的动作 The Oak didn't just train hard; he trained smart, too. "To get big, you have to get strong. Beginning and intermediate bodybuilders shouldn't be as concerned with refinement as with growth." 橡树并不仅仅是练得苦，他也练得巧。“要想有大块，你必须先强壮。初级和中级运动员不应该将修饰细节优先于发展块头。” That meant focusing less on single-joint, isolation movements in favor of multi-joint exercises. The bench press, squat, deadlift, overhead press, bent-over row, and power clean are all examples of multi-joint exercises which require several muscle groups to work in coordination. While more difficult to master, they offer the added benefit of allowing you to train very heavy to overload the working muscle. Mastering these moves and challenging yourself with heavy weights, Arnold wrote, was the single-most critical component of gaining strength and size. 那意味着应该多选取多关节的复合动作而不是单关节的分离动作。卧推，深蹲，硬拉，推举，俯身划船，杠铃高翻等都是很好的复合动作的例子，这些动作都需要多处肌群协同发力。虽然较难于掌握，但它们提供了一个额外的优势，就是你可以使用很大的重量来进行训练以过载这些目标肌肉。掌握这些动作并且使用大重量来挑战自己，阿诺写道，这是增长力量和纬度的唯一最重要因素。 A NOTE ON ARNOLD'S TRAINING APPROACH 对于阿诺的训练方法的思考 Arnold's training schedule is considered high volume by today's standards. He did as many as 26 working sets on large muscle groups such as back, chest, and shoulders. And since he broke down the legs into the quads, hamstrings and calves, he frequently did as many as 61 sets on leg day. When asked if this approach was outdated, he replied, "It's what I used and what worked for me." 用今天的标准来界定的话，阿诺的训练计划是高组数的。他在大肌群，如背部，胸部，和肩部的训练中进行高达26组的训练。而且因为他将腿部分解成股四头肌，股二头肌和小腿，他经常在腿部训练日中进行高达61组如此惊人的训练量。当被问及这种方法是否过时的时候，他回答道“这就是我所使用的方法，对我很有效。” Moreover, Arnold often trained each muscle group three times each week, hitting chest and back on Monday, Wednesday, and Friday mornings, and then legs later those same afternoons. Clearly that's too much volume and frequency for most trainees, but Arnold had the advantage of being a full-time bodybuilder who could spend the rest of his day eating and recuperating. 除此之外，阿诺经常对每个肌群在一周中进行三次训练，在星期一，星期三，和星期五的早晨练习胸部和背部，并且在这些天的下午晚些时候进行腿部训练。很显然，这些组数和频率对于大多数训练者都是勉为其难的，但是阿诺享有全职的健美运动员在一天余下的时间中进食和恢复的优势。 USE HEAVY WEIGHTS FOR LOW REPS 大重量，低次数 For Arnold, not only was choosing the right exercises important, but so too was choosing the right load. After all, a set of 8 reps while squatting with 365 pounds to failure elicits a far better muscle-building stimulus than a set of 135 pounds for 40 reps taken to failure. "Start with a few warm-ups [not taken to muscle failure] and pyramid the weight up from one set to the next, decreasing the reps and going to failure. Usually I'll have someone stand by to give me a just a little bit of help past a sticking point or cheat the weight up just a little." 对于阿诺来说，不仅是选取正确的动作重要，选择正确的负荷同样重要。毕竟，用365磅（164.25千克）做8次深蹲至力竭要比使用135磅（60.75千克）做40次所提供的刺激肌肉生长的信号高出许多倍。“先从几组热身开始（不要达到力竭）之后以金字塔的模式将重量逐组递增，同时每组减少次数，并每组达到力竭。通常我会安排助手在旁边仅仅提供给我小小的一点帮助来突破动作的粘滞点，或者是稍微使用欺骗动作将重量举起。 For Arnold, while his concern was focused on feeling the weight, he wanted to make sure the load corresponded to muscle failure at a particular range. 对于阿诺，虽然他注重的是体会重量，他力图使得选取的重量使他能够在规定的次数区间内达到力竭。 "I make a point of never doing less than 6 repetitions per set with most movements, and nothing higher than 12. The rule applies to most body parts, including calves," Arnold said. “我要阐明的是在大多数的动作中，我没组的反复不会低于6次，同时也不会超过12次。这项准则对于身体绝大多数其他部位都适用，也包括小腿。”阿诺说。 VARY YOUR TRAINING 将训练多样化 Arnold didn't need his business degree to know that diminishing returns applies to workouts, too. Do the same workout for too long without making significant changes and its value falls over time. That's when a bodybuilder finds himself in a rut. 阿诺不需要商学学位也知道收益递减原理同样适用于训练。长时间的重复一种训练而且不进行任何显著的改动，那么所得到的效果也会越来越不理想。通常也就是在这时，运动员发现自己陷入了平台期。 "Within a basic framework, I was constantly changing my exercises. I liked to shock the muscles by not letting them get complacent in a constant routine." “在一个基本框架里，我时常改变我的训练计划。我喜欢用不同的训练内容来让肌肉保持新鲜感，从而不会过于适应。 Arnold did his homework when it came to planning his training sessions. If he found that an exercise was no longer producing gains, he'd switch it for another. Never afraid to experiment with new exercises or alternative training methods, Arnold was on a perpetual search for new ways to become bigger and better as old ways became stale. 阿诺在设计训练计划的时候非常用心。如果他发现某个项目不再有效的时候，他就会选择另一个。不要害怕尝试新项目或者是使用新的训练方法，阿诺一直是在不断寻找变得更大更强的路上前行者，这样才能走出老路。 TRAIN FOR THE PUMP 获得泵感 Of the muscle pump, Arnold said, "If there is no muscle pump, there is no muscle growth." While Arnold famously proclaimed the pump to be as pleasurable as a sexual orgasm, he was definitely onto something when he took his sets past muscle failure and practiced tensing his muscles between sets and after workouts. 关于肌肉泵感，阿诺说“如果肌肉没有泵感，那么肌肉就没有增长”。阿诺的著名论断，肌肉泵感如同高潮一样美妙，除此之外阿诺在训练组中经常突破力竭，而且在每组间和训练结束后都会练习收紧肌肉，练习舞台效果。 PRIORITIZE WEAKNESSES 针对弱点强化训练 If you've got big pecs, it's only natural to want to show them off. As a result, you probably also give them a little extra effort in the gym. But Arnold took exactly the opposite approach. At one point, Arnold decided his calves had fallen behind the rest of his physique in overall development. Rather than hide the glaring weakness, he famously cut off the pant legs on his pants and wore shorts to constantly remind himself of his weakness and redouble his efforts to grow his calves. 如果你有很棒的胸部肌肉，想要炫耀一下他们是很正常的事情。如此一来，你在训练时也就更多关注一些它。但是阿诺却恰恰相反。在一段时间里，阿诺发现自己小腿的发展比身体其他部位落后了很多的时候，他没有试图掩饰这个弱点，而是将裤子的裤腿剪掉，换上短裤来时常提醒自己所存在的弱点，并且加倍努力的来发展自己的小腿。 He trained calves more frequently, early in his workouts when he was fresh, and sometimes between sets for larger body parts. 他增加训练小腿的频率，在训练刚开始，精力充沛的时候，有时也在大肌群的组间休息时进行。 GAIN KNOWLEDGE AND USE YOUR INSTINCT 学习知识使用直觉 "The way to success, in and out of bodybuilding, is having as much knowledge as possible," Arnold said. By seeking out information and experimenting with new approaches, you're better able to discern what works from what's a waste of time. Because each individual is unique, Mr. Olympia's training routine may not work best for you. “通向成功的路，无论在健美还是其他一切中，都要由尽可能多的知识来做铺垫”。阿诺说。通过搜集知识，尝试新方法，你将能够区分开什么是有效的，什么是浪费时间。因为每个人都是独一无二的，奥林匹亚先生的训练计划或许并不适合你。 ----------------------------------------------------------------------------------------------------------------------------- 谢谢大家的厚爱！其实这些内容都是bodybuilding.com上的，那上边还有海量的东西，大家没事去看看，肯定受益良多！上面还有很多训练计划，从初级到高级都有，健美，力量举，一般的健身，竞技项目，都有相应的内容。还可以练习英语水平哦！