Pavel Tsatsouline Q&A (Full Episode) | The Tim Ferriss Show (Podcast)
发布时间 来源
Episode 设置
摘要
Pavel Tsatsouline is Chairman of StrongFirst, Inc. and was born in Minsk, USSR, which is now part of Belarus.
In the 1980s, he was a physical-training instructor for Spetnaz, the elite Soviet special-forces units. Pavel is now a subject matter expert to the US Marine Corps, the US Secret Service, and the US Navy SEALs. He is widely credited with introducing the now ubiquitous kettlebell to the United States.
Whether you’ve heard of him or not, prepare to have your mind blown, and I don’t say that lightly 🙂 Enjoy!
Connect with Pavel Tsatsouline:
Like Pavel Tsatsouline on Facebook: https://www.facebook.com/bestrongfirst
Follow Pavel Tsatsouline on Twitter: https://twitter.com/bestrongfirst
Follow Pavel Tsatsouline on Instagram: https://www.instagram.com/strongfirst
Pavel Tsatsouline on the Science of Strength and the Art of Physical Performance
Show Notes: http://fourhourworkweek.com/2015/01/15/pavel-tsatsouline/
SUBSCRIBE: http://bit.ly/1dSzTkW
About Tim Ferriss:
Tim Ferriss is one of Fast Company’s “Most Innovative Business People” and an early-stage tech investor/advisor in Uber, Facebook, Twitter, Shopify, Duolingo, Alibaba, and 50+ other companies. He is also the author of five #1 New York Times and Wall Street Journal bestsellers: The 4-Hour Workweek, The 4-Hour Body, The 4-Hour Chef, Tools of Titans and Tribe of Mentors. The Observer and other media have named him “the Oprah of audio” due to the influence of his podcast, The Tim Ferriss Show, which has exceeded 200 million downloads and been selected for “Best of iTunes” three years running.
Connect with Tim Ferriss:
Visit the Tim Ferriss PODCAST: https://bit.ly/2rYjUBr
Visit the Tim Ferriss BLOG: http://bit.ly/17jDHw3
Like Tim Ferriss on FACEBOOK: http://on.fb.me/1avYUxq
Follow Tim Ferriss on TWITTER: http://bit.ly/17d94TE
Follow Tim Ferriss on INSTAGRAM: http://bit.ly/2IfH37J
Follow Tim Ferriss on INSTAGRAM: http://bit.ly/2IfH37J
GPT-4正在为你翻译摘要中......
中英文字稿 
在这个海拔高度下，我可以全速跑半英里，才会开始手发抖。我可以问你一个私人问题吗？现在算是个合适的时机吗？如果我反着做呢？我是一个网络生物体，金属内骨骼外覆盖有活体组织。《蒂姆·费里斯秀》。我是蒂姆·费里斯，欢迎收听《蒂姆·费里斯秀》的新一集，各位女士们先生们。感谢您的收听。这一集是续集，也是一个实验性节目。每次我都会尝试通过采访，解析出一个世界级人物的成功秘诀，不论他们是投资者、国际象棋神童、运动员或其他行业的人，以提炼出实用的技巧和秘诀。其中一集最近采访了帕维尔·察索林，他是一位顶尖的体能训练教练，曾参与训练苏联精锐特种部队SPETNAS，以及海军陆战队、特勤局和海豹突击队。
▶ 英文原文 ⏱
At this altitude, I can run flat out for a half mile before my hands start to shake. Can I ask you a personal question? Now would it seem a perfect time? What if I did the opposite? I'm a cybernetic organism living tissue over a metal endoskeleton. The Tim Ferriss Show. This is Tim Ferriss, and welcome to another episode of The Tim Ferriss Show, ladies and gentlemen. Thank you for tuning in. This episode is a follow-up and an experimental episode. Each of these interviews, they're typically interviews, consists of me trying to deconstruct a world-class performer, whether they be an investor, a chess prodigy, an athlete, or otherwise, to pull out the tips and tricks that you can use. A recent episode, that with Pavel Tsatsoulin, who is an elite physical training instructor. He's been involved with training the SPETNAS, the elite Soviet Special Forces units, also the Marine Corps, Secret Service, Navy SEALs.
他录制了一集节目，被誉为关于力量训练的精彩课程。这集节目非常受欢迎，所以我们决定再推出第二集。这第二集节目，包括之前那集，都可以独立收听。节目内容包括了由数百位观众提交并投票选出的15个最受欢迎的问题。这15个问题几乎涵盖了你能想象到的一切，而Pavel将在本集中回答这些问题。
另外，如果你在2015年寻求商务指导，并希望获得一次全额赞助的内克尔岛之旅（那是理查德·布兰森爵士的私人岛屿），乘坐私人飞机，由本人、理查德·布兰森爵士和其他几位导师提供指导，你可以在Shopify.com/Tim获取详细信息。这些信息都非常精彩。
▶ 英文原文 ⏱
He did an episode that ended up being a master class in strength training, and it was so popular that we decided to do a round two. And this round two, and both of these can be listened to independently, consists of the most popular 15 questions as voted up by hundreds of you. So hundreds of you submitted questions, voted on them. The top 15, which cover just about everything you can imagine, are those that Pavel will be answering in this episode. One piece of housekeeping, if you are looking for business mentorship in 2015, and you would like an all-expense paid trip to Necker Island, that's Sir Richard Branson's private island, on a private jet, to be mentored by yours truly, Sir Richard Branson, and a handful of other folks, you can get all of the details, and they are very cool details, at Shopify.com forward slash Tim. That's Shopify.com forward slash Tim.
如果你错过了与Pavel的第一次访谈，你可以在Google上搜索他的名字，P-A-V-E-L，以及我的名字，这样我们之前的访谈就会出现在前几个结果中，或者访问4hourworkweek.com/Pavel。这是地址拼写，你可以找到所有关于那期节目的信息和链接资源。现在，事不宜迟，欢迎大家收听第二期由Pavel Tzatzoulin参与的问答环节。这是受大家的强烈要求而进行的。女士们先生们，我很高兴再次与Tim Ferriss的听众交流。你们向我提出了许多优秀的问题，今天我会回复其中的一些。虽然许多问题与营养有关，但这不是我的专长，所以我不会回答这些问题，除了一个例外，那就是来自印第安纳州的Carl的问题。
▶ 英文原文 ⏱
And if you missed the first interview with Pavel, you can search his name, P-A-V-E-L, and my name, and it will be one of the first few results on Google, or go to 4hourworkweek.com forward slash Pavel, P-A-V-E-L. I'll spell that, and you can find everything, including all the links and resources mentioned in that episode. Without further ado, here is round two, the Q&A by popular demand with Pavel Tzatzoulin. Ladies and gentlemen, it is my pleasure to be speaking to Tim Ferriss' audience again. You have asked me a number of questions, excellent questions, and I will answer some of them today. Many of the questions had to do with nutrition. It is not my specialty, so I will not be answering them with one exception, the question by Carl from Indiana.
在播客中，你问过Pavel关于肌肉肥大的饮食挑战是否有一些技巧，他说会提到，但你们没时间回头讨论。Carl，其实增加肌肉对身体来说是非常耗费资源的，不仅需要大量的能量，还需要很多营养物质。而且，身体通常不愿意增加肌肉，特别是在达到一定水平之后。因此，你需要让身体相信食物不仅是可获得的，而且是非常充足的，甚至是过量的。许多顶级举重运动员，比如Kirk Kowalski，使用的一种策略就是在半夜再加一次进食。没错，就是在你的床头准备一些食物，可能是固体食物或液态食物，最好是高蛋白的，选择一些你不会介意在半夜吞下的东西。没有人说这会容易，也没有人说这会健康。
▶ 英文原文 ⏱
On the podcast, you asked Pavel if he had tricks regarding the challenges of eating for hypertrophy, and he said he would mention them, but you guys never had time to circle back. Well, Carl, to put on muscle, it's a very costly proposition for your body to put it on and to keep it. It takes a lot of energy, it takes a lot of plastic resources, and the body is very reluctant to add muscle, especially past a certain point. So you must convince it that food is not only available, the food is abundant, the food is overly abundant. So the tactic used by a number of top lifters like Kirk Kowalski to get themselves past a sticking point and keep putting muscle on was to add a feeding in the middle of the night. That's right. You just get some food, a solid food or liquid food, high-protein food on your nightstand, something that you wouldn't mind gagging down, and in the middle of the night, you just throw down the hatch. Nobody said it would be easy, and nobody said it would be healthy.
来自都柏林的Mikey在思考，如何最佳地结合力量训练和肌肥大训练。显然，有很多方法可以做到这点，但如果我们追求极简的方法，只需将大部分精力集中在做五次组（每组五次）。根据研究和实践的证明，这种方式能够兼顾两者，为你带来肌肉增长和力量提升。加油，Mikey，同时也祝你肌肉增长。
接下来的问题来自纽约市的Josu Ledesma（如果我念错了你的名字，请谅解）。如何用80-20法则来增强力量和整体体能？毋庸置疑，答案是正确的壶铃训练。当一个人尝试使用同一种训练方式来提高所有体能要素（力量、耐力、柔韧性、爆发力）时，通常会遇到许多妥协。
▶ 英文原文 ⏱
Mikey from Dublin is wondering, what is the optimal way to combine strength training and hypertrophy training? Obviously, there are many ways of doing that, but if we were to look for the minimalist approach, simply focusing most of your energy on doing sets of five, when you do a set of five, as confirmed both by research and experience in the trenches, gives you the best of both worlds, delivers muscle, and delivers strength. Power to you, Mikey. And muscle too. The next question is from, and pardon me if I'm not pronouncing your name correctly, Josu Ledesma from New York City. What would be the 80-20 training method to build strength and overall fitness? The answer is, without any doubt, correct kettlebell training. When one tries to develop all fitness components, strength, endurance, flexibility, power, using the same modality, usually he ends up with a whole lot of compromises.
但对于壶铃来说，当你正确使用它时，不知为何，它能帮助你避免这个问题，并将这些能力发展到很高的水平。在壶铃界，我们甚至有一个表达，叫做"不可思议的效果"。比如，当你在进行壶铃练习时，突然出去测验一下自己在非练习项目上的表现，结果发现你竟然能做更多的引体向上，能更快地搬运更重的物品，或者能从地上举起更重的重量。这就是所谓的"不可思议的效果"。有许多20世纪80年代的苏联研究证实了这一点。在过去的几年里，西方也进行了一些相关研究，你可以在PubMed上找到这些研究。
▶ 英文原文 ⏱
But the kettlebell, when used correctly, for some reason, allows you to avoid this problem and develop all these components to a high level. We even have an expression in the kettlebell world, the what the hell effect. Let's say that you're doing kettlebell exercises, and suddenly you go out and test yourself at something you have not been practicing. And it turns out you can do more pull-ups. You can walk with a heavier weight much faster. You can lift a heavier weight off the ground. That's the what the hell effect. And there are a number of Soviet studies in the 80s confirming that. And in the last several years, there have been a number of studies done in the West as well. And you can find them on PubMed.
关于具体的训练项目，我推荐三个收益最高但学习曲线最陡的练习。它们分别是单臂摆动、土耳其起立和高脚杯深蹲。只要每天做这些我们称之为“最低限度”的三个练习，我保证你会获得丰厚的回报。
▶ 英文原文 ⏱
Now, speaking of specific training program, I recommend three highest yield exercises that also have the steepest learning curve. They are the one-arm swing, the get-up, and the goblet squat. Just do these three exercises that we refer to as a program minimum every day. And I guarantee that you're going to get a great return on your investment.
下一个问题来自旧金山的JDK。您在播客中提到，在进行力量训练之前，需要先调整好身体的正确对齐。我在这方面有困难。一侧身体比另一侧更短且更弱。我应该去看哪种医生，应该采取哪些步骤？
首先，您需要找一位运动医生或脊椎按摩师，他们本身是运动员并且有进行举重训练的经验，并与运动员及举重者有合作。这是非常重要的一步。我的个人原则是，我绝不会去看一个硬拉重量比我少的脊椎按摩师。
▶ 英文原文 ⏱
The next question is from JDK from San Francisco. You mentioned in the podcast that prior to strength training, you need proper alignment. I struggle with this. One side is shorter than the other and weaker than the other. What kind of doctor should I see, and what steps should I take? First of all, find a sports doctor or chiropractor who is an athlete and a lifter and works with athletes and lifters. It's a very important step. My personal rule is I would never go to a chiropractor who deadlifts less than I do.
之后，我建议你找一个通过FMS认证的专家。FMS是指功能性动作筛查，你可以在《4小时身体》这本书中了解更多。Greg Cook是这套系统的作者，它是一个很棒的系统，可以用来评估你的身体对称性，并帮助你提高表现。
▶ 英文原文 ⏱
And after that, I suggest that you find yourself an FMS certified specialist. FMS or functional movement screen, you can read about it in the 4-Hour Body. Greg Cook is the author, and it's a terrific system for assessing your symmetry and helping you improve your performance.
来自加拿大艾伯塔省埃德蒙顿的杰弗里·约翰在写信。他非常欢迎有关体能训练的建议。我们先从效率说起。效率意味着良好的姿势和放松状态。如果头部前倾，那么你的跑步速度和耐力就会受到影响。在拳击台上也是一样的道理，所以请注意改善姿势。同时，要学会放松。在前苏联，小学生普遍进行放松练习，这是一种标准做法。
▶ 英文原文 ⏱
Jeffrey John from Edmonton, Alberta, is writing. Any tips for developing conditioning are appreciated. Let's start with efficiency. That means posture and relaxation. If your head is sticking forward, your running speed and endurance is going to be compromised. The same thing can be said about your gas in the ring. So, work on your posture. Relaxation. In the Soviet Union, it was a standard practice for all kids in grade school to practice relaxation exercises.
这是一种所有运动员一直坚持到奥运会的练习方法。这些练习非常简单，就是让你的肌肉放松下来。开始时，抖动你的手臂和腿部，像是在把水从四肢上甩掉一样。在运动训练中，在进行力量训练的间隙经常练习这些动作，会极大地增强你的耐力和速度。
▶ 英文原文 ⏱
And it's the same practice that stayed with all the athletes all the way to the Olympics. So, these exercises are very simple. They pretty much mean shaking your muscles out. So, start shaking your arms, shaking your legs, vibrate them. And imagine that you're trying to shake water off your limbs. And practicing these exercises regularly between sets of your strength exercises during your athletic practice is going to go a very long way towards making you more enduring and making you faster as well.
某种类型的跑步可以帮助你更加放松并提高耐力。试着不用看时间去跑步，专注于尽量放松地跑。尽量放松地跑得越远越好。随着你不断练习，到最后只需要稍微加速，你就会跑得更快。接下来，就是要加强你的呼吸肌，也就是呼吸相关的肌肉。
▶ 英文原文 ⏱
Particular type of running is going to help you with being more relaxed and more enduring. Just go out on a run without looking at the clock and focus on being as relaxed as possible. And go as far as possible while being as relaxed as possible. And as you keep doing that, eventually, all you'll have to do is just add some gas and you're going to run faster. Next item would be strengthening your respiratory muscles or breathing muscles.
研究告诉我们，你的呼吸肌产生的代谢产物，也就是这些肌肉产生的废物，会使你四肢的血管收缩。换句话说，当你开始大口喘气时，情况已经不太妙了，而你的腿部血管还会进一步收缩，这就像是额外的惩罚。不过，同样的研究也表明，通过加强呼吸肌的力量，可以防止这种反射性血管收缩，从而提高你的耐力。
▶ 英文原文 ⏱
Research tells us that the metabolites from your respiratory muscles, which means all the waste products from these muscles, makes the blood vessels in your limbs get constricted. So, think about it this way. You start sucking wind and then, as if it wasn't bad enough already, you get this extra punishment of the plumbing in your legs start shutting down. So, the same research tells us that strengthening your respiratory muscles is going to increase your endurance by preventing this reflexive vasoconstriction.
我们是怎么做到的呢？在我们的壶铃训练中，我们会进行一种叫做生物力学呼吸匹配的方法。比方说，当我们在做一组甩壶铃动作时。在壶铃下降的过程中，我们会通过鼻子快速吸气到腹部。这样，你是在对抗肌肉和重量的阻力吸气。而在壶铃上升的时候，你会像打击一样用力呼气。
▶ 英文原文 ⏱
How do we do that? In our kettlebell practice, we do something called the biomechanical breathing match. So, let's say we're performing a set of swings. On the way down, we sharply inhale into the abdomen through the nose. So, you're inhaling against the resistance of your muscles and against the resistance of the weight. And on the way up, you're forcefully exhaling as if you're striking.
这被称为生物力学呼吸匹配。这是我们加强呼吸肌肉的方式。然后，还有一种叫做呼吸训练的东西。呼吸阶梯是一种非常有效的技术，由我的同事罗布·劳伦斯开发。比方说你在做一组摆动动作，比如壶铃摆动，或是短跑，任何让你筋疲力尽的锻炼。
▶ 英文原文 ⏱
That's called the biomechanical breathing match. So, that's how we strengthen our breathing muscles. Then, there is such a thing as the breathing discipline. Breathing ladder is a very effective technique developed by my colleagues, Rob Lawrence. Let's say that you're doing a set of swings, kettlebell swings, or a sprint, any type of an exercise that makes you gassed.
决定在从这一组到下一组之间，根据一定数量的呼吸次数来休息。比如，可以设定休息五次呼吸的时间。这将训练你放慢呼吸速度，放松身体，停止恐慌，这也有助于提高耐力。另外一个要点是，你可以在快肌纤维中发展线粒体，这会让它们更具持久力，能够使用氧气。在播客中，我已经提到过可以增强自带线粒体的慢肌纤维。但是，你也可以在现有的快肌纤维中增加这种使用氧气的线粒体。
▶ 英文原文 ⏱
Decide that you're going to rest from this set to the next according to a certain number of breaths. So, let's say you get to do five breaths until the next set. And this is going to discipline you to slow your breathing down, slow your physiology down, stop panicking. That's also going to help with your endurance. One more thing to say is you can develop mitochondria in your fast-twitch fibers, which is going to enable them to be much more enduring, to be able to use oxygen. In the podcast, I already mentioned building up slow fibers that already come equipped with mitochondria. But you can also build this mitochondria, oxygen-using mitochondria, into the existing fast fibers.
那么，我们该怎么做呢？我们通过在非常短的时间内（通常是10到15秒）非常有力地进行肌肉锻炼来实现这点。之后，我们需要进行较长时间的主动休息。工作与休息的比例可能高达1比5，甚至是1比6。这意味着你可能会进行10秒钟的高强度训练，然后休息50秒。这看起来很简单，但直到你意识到每次都必须保持非常高的最大输出。这种练习最多需要做到40组。这是Silyanov教授提出的一种方法。
▶ 英文原文 ⏱
So, how do we do that? We do that by exerting the muscles very powerfully for a very short period of time, typically 10-15 seconds. And after that, resting actively for a fairly long time. So, rest, work-to-rest ratio may be as high as 1 to 5 or even 1 to 6. That might mean that you would do a 10-second effort, followed by 50 seconds of rest. Seems quite easy, but until you realize that you have to maintain that power output every time. Very high, maximum power output. And you have to do this up to, eventually, up to 40 sets. That's another of the protocols by Professor Silyanov.
在这些组之间要进行积极的休息，也就是说，要稍微活动一下，轻轻地慢跑，舒展一下肌肉，就像我之前告诉你的那样。你可以每周做几次，或者最终每天都可以这样做。来自新泽西的泰勒，EHC，正在提问。在你与蒂姆的访谈中，你谈到了在锻炼、运动和生活中切换状态的重要性。你最喜欢的让这种切换快捷、高效且人人可行的技巧是什么？确实，大多数人都介于“开启”和“关闭”状态之间。他们无法真正“开启”自己，发挥出高能量；也无法真正“关闭”自己，享受休息或单纯地增强耐力。
▶ 英文原文 ⏱
So, rest actively between these sets, which means kind of move around, jog lightly, shake your muscles out, the way I told you to do this earlier. And you can do this a couple times a week, or eventually, you can even do this possibly every day. Tyler, EHC, from New Jersey, is asking. You talk a bit in the interview with Tim about how important it is in exercise, sports, in life, to be able to switch yourself on and off. What are your favorite techniques for making this rapid, efficient, and achievable by anyone? It's true that most people exist between the on and the off switch. They're unable to really turn on, to put out high power. They are unable to really switch off and enjoy some rest, or just have some endurance.
因此，你可以尝试几种方法。我之前提到过的一种是放松运动，称为快速放松运动。就是让你的四肢抖动起来。另一种技术是一个叫做雅各布森渐进式肌肉放松训练的古老方法。基本上就是躺下，然后按照特定顺序逐步绷紧你的肌肉，然后放松。这会让你感受到肌肉的紧张，帮助你释放这份紧张。在日常生活和训练中，你需要特别注意面部紧张，因为这会消耗大量精力，让人疲惫。所以，尽量保持面无表情。
▶ 英文原文 ⏱
So, there are several things that you can do. One I already mentioned is those relaxation exercises, fast and loose exercises. Just shake your limbs. Another technique that you could use is, it's an old technique called Jacobson's Progressive Relaxation Training. It pretty much means lying down and then progressively tensing all your muscles and then relaxing them in a particular order. That makes you aware of the tension and then makes you release the tension. Throughout the day and during your training, you should be particularly aware of your facial tension, because that takes a lot of effort and it does drain you. So, be impassive.
冥想、瑜伽的呼吸练习、空手道等都非常有帮助。要让自己充满活力，首先可以做一套适合的晨练。几十年前，苏联的研究表明，如果早上进行一些让人愉悦且不疲劳的锻炼，比如简单的体操、关节旋转、摆臂等，就能加快提升高水平表现的速度。这样，你就能够在早晨达到最佳状态，而无需等待更晚的时间。
▶ 英文原文 ⏱
Meditation, breathing exercise from yoga, from karate, and so on. Definitely very helpful. When it comes to turning yourself on, the first thing you can do is do a proper set of morning exercises. Soviet research decades ago established that if you do a pleasant, non-exhausting series of exercises in the morning, just some sort of calisthenics, joint rotations, arm swings, whatever, you will accelerate, you will accelerate your ability to perform at a high level by a couple hours. So, you will reach that peak of performance early in the morning as opposed to waiting for it later.
稍后在一天中，你获得这种表现的能力也会更强。回到呼吸练习，有一些东方练习中有特殊的呼吸法，比如空手道中的“息吹”呼吸，这种练习能帮助你激发自己，获取更多力量和侵略性。我强烈推荐一本书给你，这本书叫《心理学》，作者是贾德·巴埃斯-索托博士。贾德·巴埃斯-索托博士自己承认，他看起来像一个11岁的邮票收藏家。但即便如此，他却成为了历史上最成功的力量举运动员之一。
▶ 英文原文 ⏱
And later throughout the day, your ability to access that performance is going to be greater as well. Back to breathing practices, there are some special exercises in some oriental practices like karate. There is the ebuki breathing that helps you to turn yourself on, get some more power, get some more aggression. I strongly recommend one book to you. The book is called Psych by Dr. Jad Baez-Soto. Dr. Jad Baez-Soto, by his own admission, looked like an 11-year-old stamp collector. And yet, he proceeded to become one of the most successful powerlifters in history.
44岁时，在经历了一次背部手术后，他以体重132磅成功地深蹲了600多磅（约272公斤），这真是令人惊叹。 他之所以能够做到这一点，很大程度上归功于他的心理训练。 Jad 达到了这样的境界：在其他举重者等待尝试的时候，他却在睡觉。而在尝试前的几分钟，教练会叫醒他。他会起来，让自己进入兴奋状态，然后上场举起记录重量，然后再回去睡觉。 这真是对待命状态和休息状态的惊人掌控。
▶ 英文原文 ⏱
At the age of 44, after a back surgery, he squatted over 600 pounds at body weight of 132, which is absolutely amazing. And he achieved that ability largely through his mental training. Jad reached the point where he would wait for his attempt, as other lifters are waiting for their attempts, Jad would be just sleeping. And then, just a couple of minutes before the attempt, his coach would wake him up. He would get up. He would work himself into a frenzy. He would go out, lift a record, and then just go back to sleep. Now, that's an amazing control of your on switch and your off switch.
书名是《Psych》，作者是Jad Baez-Soto博士，拼写为B-I-A-S-O-T-T-O。来自蒙特利尔的Josh Elbaz有个问题：在握力和腹肌已经很强的前提下，怎样最快能将严格杠铃推举从三分之三体重提升到全身重量？俄国举重运动员有句俗语：“要想推得多，就要推得多。”这表示推举对高强度训练的反应非常好。通常来说，每周三次，每次做20到50个重复。这意味着大量的推举动作。所有这些推举动作都是低次数进行的，一到五次为一组。更典型的是三到四次，但都在一到五次之间，而且永远不要达到力竭。所以通常你完成的次数是最大重复次数的三分之一到三分之二。那么这意味着什么呢？这意味着如果你能够用这个重量做10次，那么实际上你应该只做三到六次。
▶ 英文原文 ⏱
The title of the book, again, is Psych by Dr. Jad Baez-Soto. Spell B-I-A-S-O-T-T-O. Josh Elbaz from Montreal is asking, What's the quickest way to improve a strict barbell military press from three-quarters of your body weight to body weight, given that my grip and abs are already strong? Russian weightlifters have a saying. To press a lot, you must press a lot. The press responds exceptionally well to a high volume of training. What does it mean? Typically, 20 to 50 reps per session, three times a week. That's a lot of presses. All these presses are done in low repetitions, one to five. More typically, three and four, but one to five, that's the range. And you never get a failure. So, typically, you stay with one-third to two-thirds of your max reps. So, what does it mean? It means that if you're able to do 10 reps with that weight, you should really only be doing three to six repetitions.
好的，再说一遍。要想多练，就得多练。请解释一下神经力量好吗？来自佛罗里达州迈阿密的Reimagined Yes问道。可以把你的肌肉想象成一个六缸发动机。而现在，你只有三个缸在工作。你可以通过增加几个缸来变得更强壮，这叫做肌肉肥大。或者，你可以修复这个发动机，学会利用你已经拥有的缸。这就是神经力量训练的精髓。本质上，你要学习如何更有效地激活肌肉。方法是通过低次数的训练，通过更重的重量来训练，通过完美的练习来做到。把训练当成一种练习，而不是简单的锻炼。
▶ 英文原文 ⏱
So, one more time. To press a lot, you must press a lot. Could you elaborate on neurological strength, please? Asks Reimagined Yes from Miami, Florida. Think of your muscles as a six-cylinder engine. And right now, you are firing only on three cylinders. You could get stronger by adding several more cylinders, and that would be hypertrophy. Or, you could fix that engine and learn how to take advantage of the cylinders you already do have. That's the essence of neurological strength training. Pretty much what you do is you learn how to activate your muscles more intensely. It's done by training with low repetitions. It's done by training with heavier weights. It's done by a perfect practice. Approaching your training not as a workout, but as a practice.
来自宾夕法尼亚州伊利的尼克·M在询问：在播客中提到，为了增加力量，不建议进行力竭训练。那么如果不力竭的话，怎么知道什么时候该加重呢？来自丹佛的凯伦也问了类似的问题。您可以使用自感用力程度来判断。在1到10的刻度上，比如您通常用8份力气完成的一组训练，并且每次都用相同的重量。如果几周后，相同重量的训练只需要6或7份力气，那就说明您的力量增强了。来自旧金山的Kid在问：随着年龄增长，增强力量的最佳方法是什么？帕维尔的书《力量属于人民》中提倡进行大重量的训练。
▶ 英文原文 ⏱
Nick M. from Erie, Pennsylvania, is asking, In the podcast, it's mentioned that to build strength, you shouldn't go to failure. How do you know when to add more weight if you're not going to failure? And Kellen from Denver asked a similar question. You need to use your perceived rate of exertion. So, on the scale of 1 to 10, let's say that your typical set takes you 8 units of effort. And you're staying with this weight. And a couple weeks from now, lifting the same weight takes 6 or 7 units of effort. You know that you've gotten stronger. Kid from San Francisco is asking, What is the best way to gain strength as you get older? Pavel's book, Power to the People, espoused heavy lifts.
但快到39岁时，我发现这种日常锻炼对我的关节来说实在太过（用大写字母强调）太过吃力了。
步骤1：去看医生检查你的关节。
步骤2：调整好心态。
我的父亲已经77岁了，他在没有护腰带的情况下可以举起超过400磅的重量，他从不认为自己老了。
来自洛杉矶的迪伦想知道，什么时候需要在组间休息5分钟？什么时候不需要？
休息间隔有三种类型：普通间隔、压力间隔和刺激间隔。
普通间隔可以让你在下一组到来时几乎恢复到之前的表现水平，这大约需要3到5分钟。压力间隔会累积疲劳，也就是说，你做的组数越多，就会越累。
▶ 英文原文 ⏱
But going on 39 years old, I'm finding that this routine is way, all caps, way too hard on my joints. Step 1. Go get your joints checked by a doctor. Step 2. Get your head in the right place. My father is 77 years old. And he is deadlifting over 400 pounds without a belt. And he does not think himself as old. Dylan from Los Angeles is wondering, When does the 5-minute rest between sets apply? When does it not? There are 3 types of rest intervals. There is ordinary, stress, and stimulating. An ordinary interval allows you to pretty much recover your performance level by the time the next set rolls around. And that's roughly 3 to 5 minutes. A stress interval accumulates fatigue. So, the more sets you do, the more tired you get.
最后，一段刺激性的间歇可以让你在下一组的表现更好。这通常需要大约12分钟左右。所以，除非你的训练计划有特别说明，否则只需选择常规的间歇时间，大约3到5分钟。来自科罗拉多州丹佛市的特雷问道："军队的体能测试中仍然有仰卧起坐。有什么建议可以帮助训练并最大化重复次数吗？" 首先，要让你的腹肌变得非常强壮。这意味着选择一种能对腹肌施加大量张力的练习，并做3到5组，每组3到5次，中间间隔3到5分钟。等你有了足够的力量之后，只需最少量地练习你的仰卧起坐测试，就不会有问题了。
▶ 英文原文 ⏱
And finally, a stimulating interval allows you to perform better in the next set. And that may take 12 minutes or so. So, unless your training program says otherwise, just go with the ordinary interval, about 3 to 5 minutes. Trey, from Denver, Colorado, is asking, The Army still has sit-ups on the physical fitness test. Any advice on training and maximizing the repetitions? First, get your abs strong, really strong. That means 3 to 5 sets of 3 to 5 reps with 3 to 5 minutes in between of an exercise that puts a lot of tension on your abdominal muscles. So, once you've gotten that strength, then just do a very minimal practice of your repetition sit-up test. And you'll have no problem.
斯瓦尔什来自俄亥俄州哥伦布市，他问道：“我知道硬拉是最好的锻炼之一，但我在锻炼时感到背部痉挛得厉害。这是我的动作问题吗？有没有其它不容易受伤但能达到硬拉效果的锻炼？”步骤一：去看医生，最好是一个专门训练的人。了解一下你的限制和禁忌。你可能会发现通过一些纠正练习，可以用正确的姿势进行硬拉；否则你需要寻找替代方案。如果医生认为你可以进行硬拉，那就找一位优秀的力量举重教练，学习正确的练习方法。如果不能，请咨询医生，看看是否有其他建议。
▶ 英文原文 ⏱
Swalsh, from Columbus, Ohio, is asking, I know the deadlift is one of the best exercises, but I've gotten terrible back spasms from doing it. Is it my form? Can I approximate the deadlift's effects with something else that doesn't possibly injure me? Step 1. See a dock. A lifting dock. Find out what your restrictions and limitations are. Either you will learn that you can deadlift with proper form, possibly with some corrective exercises, or you have to look for an alternative. If the answer to the deadlift is yes, then find a coach, a good powerlifting coach, and learn how to do it right. If the answer is no, ask your doctor for some other suggestions.
询问您的教练有关壶铃摆动的问题。通常，无法举起重型杠铃的人能够安全地进行壶铃摆动。来自挪威的HFBK，他似乎是一位私人教练，他在询问：您会如何培养客户所需的纪律性以达成卓越？停止将您训练的人视为客户。客户就像是理发店的顾客，被动地接受服务。您希望他们将自己视为学生，而您也应以学生的态度对待他们。
▶ 英文原文 ⏱
Ask your dock about the kettlebell swing. Very often, people who are not able to lift heavy barbells are able to safely do the kettlebell swing. HFBK from Norway, who appears to be a personal trainer, is asking, How would you go about building the discipline required to be great in a client? Stop treating people you're training as clients. Hair salons of clients. A client is somebody who's passively receiving a service. You want them to think of themselves as students. And you want to treat them as students.
蒂姆，谢谢你邀请我参加你的节目。女士们，先生们，这是第二部分。本集《Tim Ferriss Show》由99designs赞助。99designs是全球最大的在线平面设计师平台。多年来我一直使用99designs，包括为《四小时健身》设计封面创意，该书后来成为《纽约时报》畅销书榜和《华尔街日报》畅销书榜的第一名，非常成功。
▶ 英文原文 ⏱
Tim, thank you for having me on your show. Ladies and gentlemen, part two. This episode of The Tim Ferriss Show is brought to you by 99designs. 99designs is the world's largest online marketplace of graphic designers. And I have used 99designs for years, including to get cover concepts for The 4-Hour Body, which went on to become number one New York Times, number one Wall Street Journal. It was a huge hit.
以下是它的运作方式。你可以查看所有内容，包括我的一些比赛项目。你可以在99designs.com/Tim看到这些书籍封面等等。无论你需要一个标志、汽车贴膜、网页设计、应用程序、缩略图、T恤等，您只需访问99designs.com，描述您的项目，然后在一周或更短的时间内，世界各地的大量设计师将竞争为您服务，并提交不同的创意、设计和草稿。
▶ 英文原文 ⏱
And here's how it works. And you can check everything out, including some of my competitions. You can see these book covers and so on at 99designs.com forward slash Tim. Whether you need a logo, a car wrap, a web design, an app, a thumbnail, a t-shirt, whatever, you go to 99designs.com, you describe your project, and then within a week or less, you have tons of designers around the world who compete for your business and submit different ideas and designs and drafts.
你会得到一个你喜爱的原创设计，否则你不需要付费。这太棒了。我用过这个网站，我也之前提到过，包括在《每周工作4小时》这本书中把它作为一个推荐资源。可以去看看，网址是99designs.com斜杠Tim。如果你使用这个链接，你就能看到我在这个平台上做了什么。你还会免费获得价值$99的升级服务，这将为你带来更多的设计和投标。所以去看看吧。感谢你的收听，下次再见。谢谢。
▶ 英文原文 ⏱
You have an original design that you love or you pay nothing. It is fantastic. I have used it. I have mentioned it before, including in the 4-Hour Workweek as a resource. Check it out, 99designs.com forward slash Tim. And if you use that link, you'll be able to see what I've done on the platform. You will also get $99 as an upgrade for free, which will get you more designs, more submissions. So check it out. And until next time, thank you for listening. Thank you.