The more grip you have, the more radiation you'll have for the big pull.

抓地力越強，大拉力時的輻射就越大。

Okay?

好嗎？

Now, pull all of this down.

現在，把這些都拉下來。

Centrate it.

定中心。

Pull your feet apart harder.

雙腳用力分開。

And now, as hard as you like, just explode and pull.

現在，盡你所能，爆發並拉動。

Nice!

不錯！

Off, off.

關閉，關閉。

Relax.

放鬆。

Fat tongue.

胖舌頭

Lean back, let your tongue go into the back, and just let your arms waver. Okay, so what we're doing now is we're getting ready to try and explode again.

往後靠，讓舌頭伸到後面去 讓你的手臂晃動起來好了，我們現在要做的是 準備再次爆發

Fat tongue it.

胖舌頭

Okay?

好嗎？

Don't rush this.

不要操之過急。

Don't rush.

不要著急。

Get all this to relax.

讓這一切都放鬆下來。

Let all of this go.

讓這一切都過去吧。

Let this fall back into here.

讓它回到這裡吧

Let your arms waver, too.

讓你的手臂也搖擺起來。

Just feel.

只是感覺。

There you go. Again?

又來了？又來了？

Yeah, but Brian, you're only ever going to do sets of one or two reps.

是的，但布萊恩，你永遠只能做一到兩次。

Doing six was now, in this stage of your training, is not what it's about.

現在，在你訓練的這個階段，做六件事並不是它的目的。

That's doing a 60% effort 60 times.

也就是說，60%的努力要做 60 次。

We're now doing 100% effort once or twice.

我們現在一兩次就能做到 100% 的努力。

Every motor unit in your back and your lats are going to go now 100%.

現在，你背部和腰部的每一個運動單元都要百分之百地運轉起來。

That's where you're taking your brain.

這就是你的大腦。

This is full activation, no risk.

完全激活，無風險。

Got it?

明白了嗎？

Okay. So, big grip.

好了，握緊了

All you can grip.

你能握住的一切

That will be radiation.

這將是輻射。

Cross your legs.

交叉雙腿。

Now, centrate and take your brain to this whole backside.

現在，集中注意力，把你的大腦帶到整個背面。

Don't hit your teeth there.

不要在那裡打牙祭。

And just explode and jump off.

然後爆炸，跳下去。

Done. Okay, fat tongue it again.

好了好了，又是胖舌頭

It's all about getting the maximum neural drive to every part of your back.

這一切都是為了讓你背部的每個部位都能得到最大限度的神經驅動。

And as you cross your legs, you're feeling the hips stiffening.

當你交叉雙腿時，你會感到臀部僵硬。

A little back stiffening.

背部有點僵硬

You got your core stiffening.

你的核心變硬了

And recall that little primer that we did.

還記得我們做的那個小啟蒙嗎？

You know, that hoop.

你知道，那個吊環。

That's okay to do that now, if you want. Okay, now rack on the bar again.

如果你想的話，現在做也沒關係。好了，現在再把槓架起來

Okay, now centrate.

好了，現在居中。

Set it all up with stiffness.

用硬度來設置這一切。

Pull your legs apart.

雙腿分開

More core here.

更多核心內容請點擊此處。

And just explode. So, you see, it's just one of those things where you're just teaching your brain 100% neural activation.

然後爆炸所以，你看，這只是其中的一種，你只是在教你的大腦進行 100% 的神經激活。

I like those barring jumps.

我喜歡這些障礙跳躍。

That's a six, too.

也是六分

Yeah, don't.

是的，不要。

You'll get a hell of a lot stronger.

你會變得更強壯。

Yeah, I'm tearing a bicep or a pec off, too, probably.

是啊，我的二頭肌或胸肌也可能被扯斷。

You're more likely to, doing those, you know, if you're fatigued after a few reps.

你更有可能做這些動作，你知道，如果你做了幾次就感到疲勞。

I like that.

我喜歡這樣。

Good feeling in the lats.

腰部感覺良好

Yeah, good. Stuart, can I just make an observation?

是啊，不錯。斯圖爾特，我能提個意見嗎？

Just as he started pulling, you took your feet apart.

他剛開始拉，你就把腳分開了。

But did he soften up at the bottom?

但是，他在底部變軟了嗎？

See, when Stuart says take your feet apart, I mean squeeze them together to get your glutes.

看，當斯圖爾特說把你的腳分開時，我的意思是把它們擠在一起，以鍛鍊你的臀部。

As soon as you start pulling, he opens your feet up, as you do.

你一開始拉，它就會像你一樣把你的腳張開。

Okay, I don't mean to do this.

好吧，我不是故意的。

I say when your feet are apart, you just don't take them apart.

我說，當你的雙腳分開時，就不要把它們分開。

By the way, I have guys up to maybe 30 sets of one rep doing this.

順便說一下，我有一些人做這個動作時，一個動作最多能做 30 組。

And these are guys who, big guys, heavy guys, and they can only do six jumps.

這些人都是大塊頭，體重很重，他們只能跳六次。

They've only ever been able to do six jumps their whole career.

他們在整個職業生涯中只能完成六次跳躍。

Yeah. But then when they do 30 sets of one max effort, they're up to 20.

是啊但當他們做30組最大努力時，他們就會達到20組。

Oh, yeah.

哦，是的

And it's not even a few weeks.

而且還沒過幾個星期。

Not a few weeks.

不是幾個星期。

That's an exaggeration.

太誇張了

Say six weeks.

比如說六週。

And they can't believe what a 100% neural drive does.

他們簡直不敢相信，100% 的神經驅動會有什麼效果。

But think of the exercises.

但想想這些練習。

How many do you go to 100% on?

你有多少次是 100%？

Not many, but this is one that you can do and really train your brain to do so.

雖然不多，但這是你可以做到的，而且能真正訓練你的大腦。

Okay.

好的

Nice.

不錯。

Much better.

好多了

That was the best one yet.

這是迄今為止最棒的一次。

So do you see how you're not getting tired, but you're getting primed?

所以，你看，你不是累了，而是準備好了？

Right.

對

Yeah, beautiful.

是啊，太美了