Name: 負重舉重和深蹲的益處大於受傷的風險嗎？| 彼得-阿蒂亞和斯圖爾特-麥吉爾 (Do the benefits of deadlifts and squats outweigh the risk of injury? | Peter Attia and Stuart McGill)
Uploaded: 2024-10-18T06:56:44.000Z
Duration: 11 min 43 s

情態副詞

I have to tell you, Stuart, I'm a bit conflicted personally, and I'll explain why.

我必須告訴你，斯圖爾特，我個人有點矛盾，我來解釋一下原因。

I obviously have no desire to do anything that I deem stupid anymore, right?

我顯然不想再做我認為愚蠢的事情了，對嗎？

So my days of gritting through painful anything are long over.

是以，我咬緊牙關忍受痛苦的日子早已一去不復返了。

I know the difference between discomfort that is worth pushing through and pain that is not.

我知道值得忍受的不適和不值得忍受的痛苦之間的區別。

But when I think about in particular squats and deadlifts, I'll tell you where, especially around the deadlift, which is an exercise I really, really enjoy, where I feel conflicted.

但當我想到深蹲和舉重時，我會告訴你在哪裡，尤其是舉重，這是我非常非常喜歡的一項運動，我在哪裡感到矛盾。

On the one hand, I feel like now that I'm so tuned in to how to do this movement correctly, it's a really wonderful audit for my stability system, right?

一方面，我覺得既然我已經掌握瞭如何正確地做這個動作，這對我的穩定系統來說就是一次非常好的審核，不是嗎？

Again, I'm embarrassed to tell you how much I didn't know when I was deadlifting.

再說一次，我都不好意思告訴你我在舉重時有多少不懂的東西。

At no point did I understand the importance of tension in the arms, intra-abdominal pressure, the variability in foot pressure on the ground, none of that stuff, right?

在任何時候，我都不明白手臂的張力、腹腔內壓力、腳對地面壓力的變化的重要性，這些都不重要，對嗎？

Today, as I know those things, it allows me to modulate force and to, on a good day, push the envelope a little bit in what I perceive is safe.

今天，當我瞭解了這些事情之後，我就能調節力量，並在好的時候，在我認為安全的範圍內稍稍突破界限。

So on the one hand, I think, yeah, I should be deadlifting my whole life.

所以，一方面，我覺得，是的，我應該一輩子都做舉重。

I don't need to deadlift 400 pounds anymore, but I should be deadlifting because it's this great audit.

我不再需要舉起 400 磅的重物，但我應該舉起重物，因為這是一項偉大的審計工作。

And on the days that I don't feel it, I back off.

在沒有感覺的日子裡，我就會退縮。

And then on the other days, I say, Peter, you don't need to do this anymore because honestly you can still get the same or nearly the same activation for all of the muscles involved using other movements, single leg movements in particular where you don't have a fraction of the axial loading.

然後在其他日子裡，我說，彼得，你不需要再這樣做了，因為老實說，你仍然可以通過其他動作，尤其是單腿動作，獲得相同或幾乎相同的激活所有相關肌肉的效果，因為在這些動作中，你沒有軸向負荷的一小部分。

And yeah, you might need to do two exercises instead of one, but at the end of the day, there's a lower risk approach to get it.

是的，你可能需要做兩次練習而不是一次，但歸根結底，這是一種風險較低的方法。

And in other words, deadlifting is valuable, but you have a narrow operating window in which you can potentially hurt yourself.

換句話說，舉重是有價值的，但你的操作窗口很窄，你可能會在其中受傷。

So I continue to go back and forth on this, Stuart.

所以我在這個問題上一直反反覆覆，斯圖爾特。

And as such, here I am telling you, I still will go periods of my life where I'll deadlift every week and then I'll take three months off feeling like I don't want to push it.

是以，我在這裡告訴你，我仍然會有一段時間每週都舉重，然後休息三個月，感覺自己不想再堅持了。

How would you advise a middle-aged person or even a non-middle-aged person who's sort of thinking through this particular issue?

對於正在思考這個問題的中年人，甚至是非中年人，你會給出怎樣的建議？

Again, I have so many thoughts going through my mind.

我的腦海中又一次閃過許多念頭。

It's interesting when we have a back pain 50-year-old coming here and I'll say, what are your goals?

有趣的是，當我們有一位背部疼痛的 50 歲老人來到這裡時，我會問，你的目標是什麼？

Oh, I want to set a personal best in deadlift.

哦，我想在舉重方面創造個人最好成績。

I'll tell you a funny story about him if you like in a minute.

如果你願意，我馬上給你講一個關於他的有趣故事。

But anyway, Ed, when he would set a personal best, he'd take a couple of months off afterwards.

但無論如何，埃德在創造個人最好成績後，都會休息幾個月。

To set a personal best is so demanding of your body.

創造個人最好成績對身體的要求很高。

There are actually, if you set a true personal best, most people experience micro-fracturing just underneath the end plate of the trabecular bone.

實際上，如果你創造了真正的個人最好成績，大多數人都會在骨小梁終板下方出現微骨折。

If you look at the great strength athletes, they train deadlift.

如果你看看那些偉大的力量型運動員，他們都會進行舉重訓練。

And again, if you go to our website, look at the testimonials at the bottom.

同樣，如果你訪問我們的網站，看看底部的評價。

The number of world-class deadlifters who were on there.

So I've worked with quite a few of these people through their injuries.

是以，我和很多人一起度過了受傷的日子。

Now, those micro-fractures could be a good thing or a bad thing.

現在，這些微裂縫可能是好事，也可能是壞事。

The professional powerlifter will take a week off.

They train heavy deadlifts or squats once a week because it takes a week for the bone callus to not only attach through the chemical electro-attraction, but to really scaffold on.

他們每週進行一次大重量舉重或深蹲訓練，因為骨繭不僅需要一週時間才能通過化學電牽引附著，還需要一週時間才能真正形成支架。

If you deadlift in another three or four days, the way some trainers, they might deadlift a client three times a week, that allows those micro-fractures to accumulate until finally you've got a full-blown end plate fracture or whatnot.

如果你再進行三四天的負重舉重，就像有些教練那樣，他們可能一週對客戶進行三次負重舉重，這樣就會使這些微小骨折不斷累積，直到最後造成全面的終板骨折或其他什麼的。

And then I say, how about this for a goal?

And I've since learned about your centurion decathlon, which I love, by the way.

後來我知道了你的百夫長十項全能，順便說一句，我很喜歡。

I'll say, would you rather, as your goal, have the ability to play with your grandchildren on the floor when you're 80 and get off the floor and pick them up?

我想說，作為你的目標，你是否願意在 80 歲時有能力和孫子們在地板上玩耍，並從地板上下來抱起他們？

And they pause for a minute and they'll say, yeah, I like that goal.

他們會停頓一分鐘，然後說，是的，我喜歡這個目標。

我說，好吧，魚和熊掌不可兼得。

If you think you're going to continue having deadlift personal bests, you will have artificial hips and all of these other things because how many old powerlifters do you know?

如果你認為自己還能繼續創造舉重個人最好成績，那麼你就會有人造髖關節和所有其他問題，因為你認識多少老舉重運動員？

Do you really want to be like that group of athletes?

你真的想和那群運動員一樣嗎？

So I can talk them into changing their long-term goals.

是以，我可以說服他們改變長期目標。

Now is the time to get on the program and make sure you get there.

現在正是加入該計劃並確保實現目標的時候。

If that's the case, we eliminate deadlifts.

如果是這樣，我們就取消負重舉。

We had an athlete here yesterday, and they're at the end of their career.

我們昨天請來了一位運動員，他們正處於職業生涯的末期。

And I took them out and we went for a 10-minute walk to a hill that we have.

我帶著他們去了我們家的小山坡，走了 10 分鐘。

And I'll say, here's why you're not going to do deadlifts, but here's what I want you to do.

我會說，這就是為什麼你不能做負重舉重，但我想讓你這麼做。

I showed them a monster walk, okay, monster walk.

我讓他們看了怪物走路，好吧，怪物走路。

Now we're going to the bottom of the hill, and I want you to lean back into the hill and we're walking backwards.

現在我們要走到山腳下，我要你背靠著山，我們往回走。

You're going to align your foot, ankle, knee, and hip and push through the knee, through the knee, through the knee, backwards up the hill.

你要對準你的腳、腳踝、膝蓋和臀部，通過膝蓋用力，通過膝蓋用力，通過膝蓋用力，向後推上山坡。

Do you know, after 30 meters, they were absolutely done.

你知道嗎，30 米之後，他們就徹底完蛋了。

Here they are doing all this deadlifting, and they don't even have the leg strength endurance to walk backwards 30 meters, totally inappropriate stimulation of their athleticism to make it through to 80.

他們在做這些舉重動作時，甚至連倒退 30 米的腿部力量耐力都沒有，這完全是對他們運動能力的不恰當刺激，使他們無法堅持到 80 米。

And then we played the neurological grip, which I like to do a lot of.

然後我們玩了神經握把，我喜歡玩這個。

Now I said, walk forwards up the hill, but pretend you have $100 in your butt cheeks.

現在我說，向前走上山，但假裝你的屁股上有 100 美元。

And they say, I've never felt this before.

他們說，我以前從未有過這種感覺。

So quite often we'll do an exhaustion focus to stimulate the thing that we really want to stimulate.

所以很多時候，我們會進行疲憊聚焦，以刺激我們真正想要刺激的東西。

And I convinced that person after that what they're going to do and train now to get a well-rounded and sustainable athleticism that will spare their joints, still have great training capacity, but I think their athleticism is going to go through the roof.

之後，我讓那個人相信，他們現在要做的事情和訓練，是為了獲得全面的、可持續的運動能力，這將使他們的關節不受傷害，仍然有很強的訓練能力，但我認為他們的運動能力會突破屋頂。

And I've taken some very accomplished power lifters, and we've taken out all the squats and just do sled work, backwards walking up hills, some of these old-time techniques.

我還帶過一些很有成就的舉重運動員，我們把所有的深蹲動作都去掉了，只做雪橇運動、倒走上坡，還有一些老式的技巧。

They lose this idea of maximum effort, squats and deads.

他們失去了最大努力、深蹲和負重的想法。

And now they're thinking of the word sufficient strength, sufficient mobility, sufficient endurance.

現在他們想到的是足夠的力量、足夠的活動能力、足夠的耐力。

And we've been doing this long enough now that we've tracked them, and those are the ones that are getting through.

我們這樣做的時間已經夠長了，我們已經對他們進行了跟蹤，這些都是能夠通過的。

You know, again, let's go get any one of our colleagues who are orthopedic surgeons.

你知道，還是那句話，讓我們去找任何一位骨科醫生同事吧。

Tell us who you're replacing the hips of.

Well, 50-year-old Caucasian women who have done yoga for 30 years.

嗯，50 歲的高加索女性，做了 30 年瑜伽。

And men around 50 who've done deadlifts all their life.

還有 50 歲左右的男人，他們一輩子都在做負重舉重。

Not the ones who've rusted out, and not the ones who've worn out, but the ones in the middle are the ones who are...

不是那些生鏽了的，也不是那些磨損了的，而是那些處於中間位置的...

So this idea of sufficient fitness, because I still believe we are all called upon to do things in life at certain times.

是以，這種 "充分健身 "的理念，因為我仍然相信，我們在生活中都會在某些時候被要求去做一些事情。

And it's more fun, too, just to be able to continue to do those things.