Name: 簡單有效的 2 天初學者力量訓練計劃 | Mike Israetel 和 Peter Attia (Simple and effective 2-day strength training program for beginners | Mike Israetel and Peter Attia)
Uploaded: 2025-02-13T08:15:24.000Z
Duration: 19 min 9 s

Let's go back to the person who's listening to us who wants to take the plunge, wants to start doing resistance training.

讓我們回到正在收聽我們節目的人身上，他想要嘗試一下，想要開始進行阻力訓練。

程度副詞

They're clinging to what you said a while ago that, hey, I can get some really good results if I'm in the gym 30 minutes twice a week.

他們還在堅持你剛才說的，嘿，如果我每週兩次，每次 30 分鐘，就能取得非常好的效果。

I know that Mike trains eight hours a week, but I don't need to be Mike.

我知道邁克每週訓練八小時，但我不需要成為邁克。

Let's start with a young person who actually has been somewhat active throughout their life, but it's mostly been in sports.

讓我們從一個年輕人說起，這個年輕人其實一生都很活躍，但主要是在運動方面。

They've just never been a gym rat, but they've listened to this podcast enough.

他們只是從來沒有去過健身房，但他們已經聽夠了這個播客。

They've listened to you enough to know, hey, there's value in developing strength and I'd like to have some hypertrophy.

他們已經聽你說得夠多了，他們知道，嘿，發展力量是有價值的，我想有一些肥厚。

I'm kind of a little intimidated if I'm truthful, right?

Don't know what to do.  I have a whole pack bounced to make you more intimidated.

不知道該怎麼辦  我有一整包彈丸，可以讓你更害怕。

So what's our two 30-minute day workout look like?

那麼，我們每天兩個 30 分鐘的鍛鍊時間是怎樣的呢？

So I'll describe to you what week one could look like and then I'll tell you how to scale that afterwards.

是以，我會向你描述第一週的情況，然後再告訴你如何擴大規模。

It's not just the same every single week.

So what you want to do is if you're training twice a week, let's call it Monday and Thursday for simplicity, you do want some symmetry.

是以，如果你每週訓練兩次，為了簡單起見，我們稱之為週一和週四，你確實需要一些對稱性。

So you don't want a situation which you train with weights Monday, Tuesday, and then you take the rest of the week to do other stuff.

是以，你不希望出現這樣的情況：週一、週二進行舉重訓練，然後利用一週剩下的時間做其他事情。

If you only train twice a week, you want it to be roughly evenly spread.

如果您每週只訓練兩次，您希望訓練時間大致平均分配。

So Monday, Thursday, Wednesday, Friday, that sort of thing.

是以，週一、週四、週三、週五，諸如此類。

And because your muscles don't take usually a whole week to recover, but if you push them hard, maybe at most half a week, you can train every major muscle group of your body in every single session that you do.

因為你的肌肉通常不需要整整一週的時間來恢復，但如果你使出吃奶的勁，也許最多半個星期，你就能在每次訓練中訓練到身體的每塊主要肌肉群。

So both Monday and Thursday, we'll have every major muscle group being trained.

是以，無論是週一還是週四，我們都會對每個主要肌肉群進行訓練。

Routines that have the muscle groups separated are called split routines, you know, chest one day, back the next.

將肌肉群分開的套路被稱為分割套路，你知道，前一天練胸，第二天練背。

Mostly pro bodybuilders are the only ones that benefit from that sort of thing and there's a lot of nuance about how to execute that sort of thing.

只有職業健美運動員才能從這種方法中獲益，而且如何實施這種方法也有很多微妙之處。

So whole body training is probably best for almost everyone who is trying to get the health benefits, longevity benefits, the aesthetic benefits, and so on and so forth.

是以，全身訓練可能最適合那些想獲得健康益處、長壽益處、美觀益處等諸如此類益處的人。

So the next thing you want to do is you want to conserve time, but you want a high degree of effect.

所以，接下來你要做的就是節省時間，但又要達到很高的效果。

And that's going to impose some recommendations on us that do both of those things.

這將對我們提出一些建議，使我們同時做到這兩點。

One recommendation is to choose lifts, to choose exercises that involve two components.

建議之一是選擇升降機，選擇由兩個部分組成的運動。

One is large muscle masses, so you're not going to be doing a lot of like forearm curls or tibialis anterior calf raises, where like the muscle you're training is like as much muscle as your pinky finger and that's about it.

一是大塊肌肉，所以你不會做很多像前臂捲曲或脛骨前小腿上舉這樣的動作，你要訓練的肌肉就像你的小指一樣多，僅此而已。

You're going to be training muscles like the quadriceps, the glutes, the hamstrings, the musculature of the back, the chest, the shoulders, the arms, etc.

你要訓練的肌肉包括股四頭肌、臀肌、膕繩肌、背部肌肉、胸部肌肉、肩部肌肉、手臂肌肉等。

And choosing exercises that train those muscles, preferably not just one muscle at a time.

選擇能訓練這些肌肉的運動，最好不要一次只訓練一塊肌肉。

So then we're using muscles very efficiently because we're pushing multiple muscles to their limits in one exercise.

這樣，我們就能非常高效地使用肌肉，因為我們在一次運動中就能將多塊肌肉推向極限。

This is generally going to be compound movements, multi-joint movements.

一般來說，這將是複合運動、多關節運動。

Things like pull-ups, pull-downs, barbell and dumbbell bent over rows that, for the back at least, engage the forearm flexion muscles, the biceps, etc.

比如引體向上、下拉、槓鈴和啞鈴彎舉，至少對背部來說，可以鍛鍊前臂屈肌和二頭肌等。

They engage actually the muscles of the forearm themselves through your grip.

它們實際上是通過你的握力來鍛鍊前臂肌肉本身。

They engage the posterior aspect of your deltoids, the rear delts.

它們鍛鍊三角肌的後側，即後三角肌。

They engage almost every muscle in the back all at the same time.

它們幾乎能同時鍛鍊背部的每一塊肌肉。

Now you do one set of bicep curls, but I do one set of underhand pull-ups.

現在你做一組二頭肌捲曲，但我做一組徒手引體向上。

I got my biceps checked off and I got three other muscles checked off.

我的肱二頭肌和其他三塊肌肉都通過了檢查。

One of my absolute grotesque pet peeves is to see personal trainers in major cities training their regular clients, housewife who's 55, and having her do like rear delt cable fly one at a time.

我最討厭的一件事就是在大城市看到私人教練訓練他們的固定客戶，55 歲的家庭主婦，讓她一次做一個後三角纜飛。

I'm like, oh my God, is that one made of time?

我想，天哪，那是時間做的嗎？

And also is there some kind of physique show which the judges said she needs bigger rear delts but nothing else?

還有，評審說她需要更大的後三角肌，但沒有說其他的，這是不是某種體能秀？

That's the only reason you should be doing that nine times out of ten.

這就是你十有八九要這麼做的唯一理由。

So compound movements, close grip bench presses, push-ups, overhead presses, upright rows, squats, deadlifts, etc., etc., etc., these are the kind of movements that train multiple muscles at the same time and thus they are insanely time efficient because you do a few exercises and you're like, holy crap, that's all of my upper body.

是以，複合運動、緊握臥推、俯臥撐、高舉俯臥撐、直立划船、深蹲、負重舉重等等，這些運動可以同時訓練多塊肌肉，是以非常節省時間，因為你只需做幾次練習，就會覺得，我的天哪，我的上半身都練完了。

If you do some kind of a rowing machine, you do some kind of machine or barbell or dumbbell that's a close grip press, you do some kind of upright row situation, then you've technically trained kind of every single muscle in your upper body to a substantial extent because every single exercise trains three or four muscles at a time.

如果你使用某種划船機，使用某種機器或槓鈴或啞鈴進行緊握按壓，使用某種直立划船方式，那麼從技術上講，你已經在很大程度上訓練了上半身的每一塊肌肉，因為每一次鍛鍊都能同時訓練三到四塊肌肉。

So those are the kind of movements we're going to be leaning into the most.

是以，這些都是我們將最重視的運動。

So various stiff-legged deadlift or good morning, RDL is the same category of movement.

是以，各種硬腿舉重或早安，RDL 都是同一類動作。

That trains your entire back, specifically your spinal erector musculature which is insanely important for healthy aging.

這可以訓練你的整個背部，特別是脊柱直立肌，這對健康老化非常重要。

I could talk about that ad nauseum and then it trains your glutes and it trains your hamstrings and it trains your sartorius and parts of your adductors and it actually trains your calves too.

我可以不厭其煩地討論這個問題，然後它可以訓練你的臀部，訓練你的膕繩肌，訓練你的腓腸肌和部分內收肌，實際上它還可以訓練你的小腿。

You integrate some kind of lunging pattern into that or some kind of squatting pattern, be it a hot squat, leg press, barbell squat, you name it, and all of a sudden, you run out of muscles to train in your lower body because everything has been done to a high degree of diligence.

你將某種肺活量模式或某種深蹲模式融入其中，無論是熱深蹲、壓腿、槓鈴深蹲，你說得出來，突然間，你就沒有下半身肌肉可訓練了，因為一切都已經做得很努力了。

Again, I see 45-year-old financial advisors who don't have a lot of time.

同樣，我看到 45 歲的財務顧問沒有太多時間。

They have other hobbies and they're doing like leg extensions in the gym.

他們有其他愛好，在健身房裡做伸腿之類的運動。

I'm always like, man, I hope that guy's hurt and has a good reason to be doing those because if he's not squatting or lunging or doing leg presses or something, he's just using up time in the gym, training one thing at a time for no good reason at all.

我總是想，夥計，我希望那個人受傷了，並且有一個很好的理由來做這些，因為如果他不深蹲、肺活量或做壓腿什麼的，他只是在健身房裡浪費時間，一次訓練一件事，根本沒有什麼好的理由。

So invariably, you've been asked this a thousand times, but when this person's coming into this situation and they don't have a high training history, what are the tools you use to teach them how to do these compound movements safely, especially the lower body ones, right?

所以，你總是被問到這個問題，但當這個人進入這種情況，他們沒有很高的訓練歷史，你用什麼工具來教他們如何安全地做這些複合動作，尤其是下半身動作，對嗎？

So squats and deadlifts, admittedly, they're not going to be starting out with a ton of weight, but- That's the biggest tool.

所以深蹲和舉重，誠然，他們一開始不會用很大的重量，但那是最大的工具。

There is no movement the human body can do, which unloaded and not pushing the muscles and tendons to their extreme has any higher risk probability than any other movement.

人體所能做的任何動作，在沒有負荷、沒有將肌肉和肌腱推向極致的情況下，其風險概率都不會高於任何其他動作。

So you can start with a deadlift or a squat that's body weight or less.

是以，你可以從相當於或小於體重的負重舉或深蹲開始。

You can brace your arms on a Smith machine and unload yourself while you squat.

您可以在史密斯機上支撐雙臂，在深蹲時卸下自己的負荷。

You take multiple sets like that that are very submaximal, ideally you're there with a personal trainer.

你需要進行多組類似的訓練，這些訓練都是次極限訓練，最好是在私人教練的指導下進行。

If not, you can just go to YouTube and type in the name of your exercise and it'll pop up.

如果沒有，您只需在 YouTube 上輸入您的練習名稱，它就會彈出。

We have a huge library for free on YouTube.

我們在 YouTube 上有一個巨大的免費圖書館。

Actually the RPI Per Trippi app, which is one of our apps in our app suite, has every exercise you'll ever see in there has a video demonstration one click away.

實際上，RPI Per Trippi 應用程序是我們應用程序套件中的一個應用程序，裡面的每項練習都有視頻演示，只需點擊一下即可觀看。

So you look at that, ideally you would have a personal trainer because live communication about how to exercise is irreplaceable.

是以，從這個角度來看，你最好能有一個私人教練，因為關於如何鍛鍊的現場交流是不可替代的。

Because on a video, we're assuming that your assessment of what that is is your assessment of what you're doing, which is very difficult.

因為在視頻中，我們假設你對視頻內容的評估就是你對自己正在做的事情的評估，而這是非常困難的。

Oh my God, you walk into the gym and they're like, I'm squatting.

天啊，你走進健身房，他們會說，我在深蹲。

You're like that, and that's not a squat.

你就是這樣的人，這不是蹲下。

I don't know what the hell someone told you or what video you're looking at.

我不知道是誰告訴你的，也不知道你在看什麼視頻。

If you have a personal trainer, they can be like, ooh, that's really good, but I want you to move your hips back more.

如果你有一個私人教練，他們會說，哦，這真的很好，但我希望你能把臀部往後挪一挪。

I want you to move down more, so on and so forth.

我希望你再往下一點，如此反覆。

But basically the first time you're ever with someone in a session, all you do is you take them through those movement patterns, fine tune their technique with lots of encouragement, and you're not seeking perfection, you're just seeking basic competency.

但基本上，當你第一次和別人一起上課時，你所做的就是帶他們學習這些動作模式，通過大量的鼓勵來微調他們的技術，你並不追求完美，你只是在追求基本的能力。

Get your heels on the ground, get you squatting all the way down, get your back nice and straight.

腳跟著地，一直蹲下去，背部挺直。

You'll do three or four of those, what are really warm-up sets, and you'll just kick them out of the gym.

你會做三四組這樣的熱身動作，然後把他們趕出健身房。

每個練習做三到四組熱身運動。

They never pushed to failure, but because they're so unaccustomed to lifting, they'll get sore, and it's enough tension and disruption that they will grow muscle.

他們從來沒有用力到失敗，但因為他們太不習慣舉重，所以會感到痠痛，這足以讓他們感到緊張和混亂，從而長出肌肉。

The next time they come in, you work them through a different series of movements.

下一次他們來的時候，你會通過一系列不同的動作來訓練他們。