This video isn't about how to get stronger.

這段視頻不是關於如何變得更強壯。

It isn't about how to get both bigger and stronger.

這不是關於如何變得更大更強。

This video is about maximizing pure muscle gain.

這段視頻講述的是如何最大限度地增加純肌肉。

Chapter one, tension is king.

第一章，緊張為王。

Okay, so the first non-negotiable principle is that tension is king.

好了，第一條不容商量的原則就是 "緊張為王"。

At this point, tension is universally recognized as the primary factor driving muscle growth.

在這一點上，張力被公認為是推動肌肉生長的主要因素。

Tension is the force that our muscles experience when they stretch and contract under load.

張力是肌肉在負荷下伸展和收縮時所承受的力量。

If you think of each muscle fiber as a rope in a tug of war, that stretching and pulling on the rope is tension.

如果把每根肌肉纖維想象成拔河比賽中的繩子，那麼繩子上的拉伸和拉力就是張力。

Now, tension then causes a biochemical signaling cascade that ultimately tells the muscle it needs to grow bigger.

現在，緊張會導致生化信號級聯，最終告訴肌肉需要變大。

So how do we maximize tension on a muscle?

那麼，我們如何最大限度地提高肌肉的張力呢？

Well, answering that question leads us into the four remaining principles.

那麼，回答了這個問題，我們就進入了剩下的四項原則。

Chapter two, use bodybuilding technique.

第二章，使用健美技術。

To ensure maximum tension, we need to perform exercises using a specific type of technique that I'm calling bodybuilding technique.

為了確保最大的張力，我們需要使用一種特殊的技術來進行練習，我稱之為健美技術。

This technique is different from powerlifting technique and it's different from how most people lift.

這種技術不同於力量舉技術，也不同於大多數人的舉重方式。

I was at an LA fitness gym the other day and I noticed just how few people actually use bodybuilding technique.

前幾天，我在洛杉磯的一家健身房注意到，真正使用健美技術的人少之又少。

Almost nobody was taking all the boxes.

幾乎沒有人拿走所有的箱子。

The first box is lifting tempo.

第一個方框是提升節奏。

For bodybuilding, we generally want a controlled two to four second negative.

對於健美運動，我們通常需要控制在 2 到 4 秒的負值。

If you're used to just letting the weight free fall, this'll feel quite slow at first, but this is important because research shows that the lowering phase or the eccentric is very likely more important for muscle growth than the positive phase or concentric.

如果您習慣於讓重量自由下落，起初會感覺很慢，但這一點很重要，因為研究表明，對於肌肉生長來說，下降階段或偏心階段很可能比正向階段或同心階段更重要。

Yet for whatever reason, most people lift as if the opposite were true.

然而，不管出於什麼原因，大多數人的舉動似乎恰恰相反。

Most people just try to get the weight up and then forget about lowering it back down, especially as they get tired toward the end of a set.

大多數人只想把重量舉起來，然後就忘了把重量放回去，尤其是在一組動作快結束時，他們會感到疲倦。

But this is a mistake because the reps toward the end of a set are the most hypertrophic and the negative is the most important part of each rep.

但這是一個錯誤，因為一組動作結束時的動作是最能鍛鍊肌肉的，而負重是每個動作中最重要的部分。

So you really wanna control and resist the negative, especially on those last few reps.

是以，你真的要控制和抵制消極情緒，尤其是在最後幾個動作上。

New research also indicates that for muscle hypertrophy, slower eccentric movements should be paired with faster concentric movements.

新的研究還表明，要使肌肉肥大，較慢的偏心運動應與較快的同心運動搭配。

This means that while you wanna go nice and slow on the negative, you should be more forceful and explosive on the positive.

這就意味著，在消極方面，你要慢慢來，而在積極方面，你應該更有力、更有爆發力。

So if I'm doing a hack squat, I'm thinking control, control, control on the way down and then speed as I explode on the way up.

是以，如果我在做 "駭客深蹲"，在下蹲時我會想著 "控制、控制、控制"，而在上蹲時我會想著 "爆發速度"。

On lateral raises, I'm resisting the weight on the way down and then driving the dumbbells up and out forcefully on the positive.

在做側舉動作時，我在下舉時抵住重量，然後在正舉時將啞鈴向上用力舉起。

The same tempo should apply to most exercises in your routine.

同樣的節奏應適用於日常練習中的大多數練習。

Next, bodybuilding technique means using a proper range of motion.

其次，健美技術意味著使用適當的運動幅度。

Usually this means using a full range of motion.

通常這意味著要做全範圍的運動。

So you get to at least parallel on squat type exercises, ideally a bit below parallel.

是以，深蹲練習時至少要達到平行，最好略低於平行。

You bring the dumbbells all the way down on presses until you feel a nice deep stretch in your pecs.

將啞鈴一直向下按壓，直到感覺胸肌得到很好的深度拉伸。

And on pull-ups, you go all the way up and all the way down.

做引體向上時，要一直向上，一直向下。

However, there is some important nuance here because recently a number of studies have shown that full range of motion isn't always better for muscle growth.

不過，這裡有一些重要的細微差別，因為最近的一些研究表明，全範圍運動並不總是更有利於肌肉生長。

Partial reps are sometimes more effective, but only when they're done in the stretched aspect of the lift.

部分動作有時會更有效，但前提是必須在拉伸動作中進行。

In other words, the stretched part is more hypertrophic than the squeezed part.

換句話說，拉伸部分比擠壓部分更肥厚。

So the bottom half of a cable curl is more important than the top half of a cable curl.

是以，捲曲纜繩的下半部分比上半部分更重要。

The bottom half of a squat is more important than the top half of a squat.

深蹲的下半部分比上半部分更重要。

So you may not necessarily always need to use a full range of motion, but you do need to get the muscles sufficiently stretched while lifting to maximize hypertrophy.

是以，你不一定總是需要進行全方位的運動，但你確實需要在舉重時充分拉伸肌肉，以最大限度地增加肥厚。

So if you're not feeling a deep stretch at the bottom of the range of motion, you should try to find that stretch by going a bit deeper.

是以，如果你在運動範圍的底部沒有感覺到深度拉伸，就應該試著再深入一點，找到拉伸的感覺。

If going deeper causes you pain or serious discomfort, you can work on any flexibility or mobility deficits, or you can find a different exercise that allows you to reach that deep stretch because it really is that important.

如果深度拉伸會讓你感到疼痛或嚴重不適，你可以練習任何柔韌性或活動能力方面的缺陷，或者你可以找到另一種能讓你達到深度拉伸的運動，因為深度拉伸真的很重要。

Another thing I've been noticing a lot at the gym is that most people do quite a lot of cheating on their form, probably too much cheating to maximize muscle growth.

我在健身房經常注意到的另一件事是，大多數人在訓練中都會做很多 "作弊 "的動作，可能是為了最大限度地增加肌肉而做了太多 "作弊 "的動作。

That's because you can move the weight without actually applying much tension to the target muscle.

這是因為您可以在不對目標肌肉施加太大張力的情況下移動重量。

For example, if I curl the weight up while leaning back and forth, I'm shifting tension away from the biceps and onto the lower back.

例如，如果我在前後傾斜的同時將重量捲起，就會將張力從肱二頭肌轉移到下背部。

So we wanna ensure that the target muscle is receiving most of the tension, which means keeping momentum under control.

是以，我們要確保目標肌肉承受大部分張力，這意味著要控制好動力。

Chapter three, effort.

第三章，努力。

You need to push sets hard.

你需要用力推動套組。

And unfortunately, research consistently shows that most people simply don't push their sets hard enough to maximize muscle growth.

遺憾的是，研究一致表明，大多數人的訓練強度不夠，無法最大限度地促進肌肉生長。

It's very common to see people hitting the gym year after year, but making no noticeable progress.

人們年復一年地去健身房鍛鍊，卻沒有取得明顯的進步，這種情況很常見。

In most cases, this isn't because they've maxed out their natural potential.

在大多數情況下，這並不是因為他們的自然潛能已經發揮到了極致。

Instead, it's usually because they simply aren't pushing their sets close enough to failure to stimulate new hypertrophy.

相反，這通常是因為他們沒有把組數推到足夠接近失敗的程度，以刺激新的肥大。

So how hard is hard enough?

那麼，多難才算夠難呢？

And how important is going to failure?

失敗有多重要？

Well, since I published my last video on this topic, there's been a bombshell of a new meta-analysis that has the science-based lifting community buzzing, and I need to update a few things.

自從我上次發佈了關於這個話題的視頻後，又有一項新的薈萃分析引起了科學舉重界的熱議，我需要更新一些內容。

First, I wanna quickly announce that I just launched my new pure bodybuilding program for pre-order over on jeffnippard.com, and we're really prioritizing effort in this program.

首先，我想迅速宣佈，我剛剛在 jeffnippard.com 上推出了新的純健美計劃，供大家預購，我們在這個計劃中真的優先考慮了努力。

And to manage recovery, we're focusing on choosing exercises that are safer to fail on and that generate less fatigue.

為了控制恢復，我們將重點放在選擇失敗率較高、疲勞度較低的運動上。

This makes the workouts very fun because you can push the sets hard without feeling absolutely crushed by the end of the session.

這讓訓練變得非常有趣，因為你可以在訓練結束時全力以赴，而不會感到筋疲力盡。

For example, here's a sneak peek at week one, day one, of the full body version of the program.

例如，下面是該計劃全身版第一週第一天的預覽。

We start with three sets of cross-body lat pull-arounds, which offer an insane stretch on the lats.

我們先做三組跨體胯下拉環動作，這能極大地拉伸胯部。

Then we do low incline Smith machine press for the pecs, which is less demanding than a free weight barbell press.

然後，我們做低斜度史密斯機胸肌推舉，這比自由重量槓鈴推舉的要求要低。

Then it's on to machine hip adductions to get the legs nice and warmed up for leg press.

然後是器械髖關節內收，讓腿部為壓腿做好熱身。

Again, another low-impact exercise that we can push harder without generating tons of fatigue.

同樣，這也是一種低強度運動，我們可以在不產生大量疲勞的情況下加大力度。

And then we finish with some face pulls and cable crunches.

最後，我們還做了面部拉伸和纜繩仰臥起坐。

So by prioritizing exercises that are less costly recovery-wise, we're able to push them much closer to failure without feeling completely wrecked.

是以，通過優先選擇恢復成本較低的運動，我們就能將它們推向更接近失敗的程度，而不會感到完全崩潰。

Anyway, you can pre-order the full 10-week plan at 30% off for the pre-sale, and I'll put a link to that in the description box down below.

總之，你可以在預售時以 7 折的價格預購完整的 10 周計劃，我會在下面的說明框裡放上鍊接。

So this is the new meta-analysis, which found that as you get closer and closer to failure, the more muscle growth you tend to see.

是以，這是新的薈萃分析，它發現當你越來越接近失敗時，你往往會看到更多的肌肉增長。

And this is their bombshell figure that you've probably seen floating around online.

你可能已經在網上看到了他們的爆炸性數字。

Here on the X-axis, we have reps in reserve.

在 X 軸上，我們有備份代表。

So this point here at zero would be failure, where you couldn't do another rep if you tried.

是以，這裡的 "零 "點就是失敗點，即使你想再做一次，也做不到了。

This point would be two reps shy of failure.

此時距離失敗還差兩個動作。

This would be 10 reps shy of failure, all the way down to 22 reps shy of failure, which would basically just be the easiest set imaginable.

這將是離失敗還差 10 次的動作，一直到離失敗還差 22 次的動作，這基本上是可以想象到的最簡單的一組動作。

And then here on the Y-axis is muscle growth.

Y 軸上是肌肉增長。

And as you can see from the trend line, as you get closer and closer to failure, you see more and more muscle growth.

從趨勢線可以看出，當你越來越接近失敗時，你會看到肌肉增長越來越多。

In fact, as you go from two reps in the tank to zero reps in the tank, muscle growth really spikes up.

事實上，當你從坦克中的兩個動作到坦克中的零動作時，肌肉的增長速度確實會飆升。

So naturally, a lot of people who endorse high intensity to failure training have been using this study to make their case that if you want to maximize muscle growth, you need to push sets all the way to failure.

是以，很多支持高強度至衰竭訓練的人自然會利用這項研究來證明，如果你想最大限度地促進肌肉生長，就需要將訓練組數一直推至衰竭。

And I do think they have a pretty good case for that training approach with this study.

我認為他們的這項研究為這種培訓方法提供了一個很好的案例。

However, what I haven't seen them showing is this other brand new meta-analysis from 2022, which pulled 15 studies based on slightly different inclusion criteria and came to a different conclusion.

然而，我沒有看到他們展示的是 2022 年的另一項全新薈萃分析，該分析根據略有不同的納入標準抽取了 15 項研究，得出了不同的結論。

Quote, there is no evidence to support that resistance training performed to momentary muscular failure is superior to non-failure resistance training for muscle hypertrophy.

引語：沒有證據表明，在肌肉肥大方面，瞬間肌肉衰竭阻力訓練優於非衰竭阻力訓練。

So what's going on here?

這到底是怎麼回事？

Well, it seems that depending on which specific studies you include and how you run the statistics, you can either come away from this body of science thinking that going all the way to failure really is a lot better for muscle growth, or that going all the way to failure doesn't actually offer a meaningful benefit over stopping a few reps shy.

看來，根據具體的研究內容和統計方法，你既可以從這些科學研究中得出結論，認為一直練到失敗確實更有利於肌肉生長，也可以得出結論，認為一直練到失敗實際上並不比少練幾個動作有什麼好處。

The evidence is conflicting.

證據相互矛盾。

So what should we do practically speaking?

那麼，實際上我們應該怎麼做呢？

This is my takeaway.

這就是我的收穫。

Do two to three sets on most exercises and take the last set all the way to failure.

大多數練習都要做兩到三組，最後一組要一直做到失敗。

For the first one or two sets, leave one or two reps in the tank.

前一、兩組，留一、兩個動作。

If you were to go to failure on all sets, you'd most likely be very fatigued by the last set, which means you'd get less reps and hit less volume as a result.

如果你在所有組數上都做到失敗，那麼到最後一組時，你很可能會非常疲勞，這意味著你的動作次數和運動量都會減少。

We know from other research that volume is also important for muscle growth up to a point.

我們從其他研究中瞭解到，在一定程度上，運動量對肌肉生長也很重要。

Now, rather than do a full deep dive on training volume, I'll just put a text summary up here on screen that you guys can pause and read for more detail on that.

現在，我不想對訓練量做全面深入的分析，我只想在螢幕上顯示一個文字摘要，你們可以暫停並閱讀，以瞭解更多細節。

So leave a few reps in the tank for the earlier sets and send it to hell on the last set.

是以，在前幾組訓練中要留幾個動作，在最後一組訓練中要讓它下地獄。

I also pretty much always leave a rep or two in the tank on heavy free weight compound exercises like squats, bench presses, and deadlifts, even on the last set, simply because going to failure is so disproportionately fatiguing that it's not worth the risk on these movements.

我還經常在深蹲、臥推和舉重等重型自由重量複合訓練中留出一兩個動作，即使是最後一組也是如此，原因很簡單，因為動作失敗會造成極大的疲勞，不值得在這些動作上冒險。

But that's also part of the reason why those exercises aren't emphasized in my pure bodybuilding program.

但這也是我的純健美計劃不強調這些練習的部分原因。

Chapter four, give your muscles a reason to grow.

第四章，給肌肉一個生長的理由。

To build bigger muscles, we need to give them a good reason to grow.

要想讓肌肉長得更大，我們需要給它們一個生長的好理由。

If we keep doing the exact same thing week after week and month after month, our muscle growth will fairly quickly plateau.

如果我們周復一週、月復一月地做著完全相同的事情，我們的肌肉增長很快就會趨於平穩。

So to keep things progressing, you need to apply the progressive overload principle where you aim to increase some training variable from week to week.

是以，為了保持進步，你需要應用漸進超負荷原則，即每週增加一些訓練變量。

Now, there are a few main ways to apply progressive overload specifically for bodybuilding.

現在，有幾種主要的方法可以將漸進超負荷應用於健美運動。

First, you can add reps at the same amount of weight.

首先，你可以增加相同重量的次數。

For example, on bicep curls, you could do three sets of 10 in week one, three sets of 11 in week two, three sets of 12 in week three, and then in week four, you could either go for 13 reps or you could add some weight and return back to 10 reps and then start adding reps again.

例如，在做二頭肌捲曲時，你可以在第一週做三組，每組 10 次，第二週做三組，每組 11 次，第三週做三組，每組 12 次，然後在第四周，你可以做 13 次，也可以增加一些重量，回到 10 次，然後再開始增加次數。

This type of progression is usually better for moderate to high rep zones.

這種類型的漸進通常更適合中高重複區。

You can also add weight at a fixed rep count.

您還可以按照固定的次數增加重量。

For example, on hack squats, you could do three sets of six reps with three plates per side in week one and then add 10 pounds to each side each week until eventually you build up to four plates per side for the same three sets of six reps.

例如，在做徒手深蹲時，你可以在第一週用每側三個平板做三組，每組六個動作，然後每週每側增加 10 磅，直到最後增加到每側四個平板，同樣做三組，每組六個動作。

This type of progression is usually better for lower to moderate rep zones.

這種類型的漸進式訓練通常更適合中低等代表區。

Eventually, you'll have a week where you're not able to add weight or reps, and in this case, you should focus on improving some aspect of your technique.

最終，你會有一週無法增加重量或次數，在這種情況下，你應該集中精力改進技術的某些方面。

You can try to control the negative better, use less momentum on the positive, or improve your range of motion.

你可以試著更好地控制反向動作，減少正向動作的動力，或者改善你的動作幅度。

I still count this as progressive overload because it increases tension on the target muscle.

我仍然把這算作漸進超負荷，因為它增加了目標肌肉的張力。

As a final option, you can try to improve your mind-muscle connection by really focusing on feeling the target muscle working better.

最後一個辦法是，你可以嘗試通過真正專注於感受目標肌肉更好地工作來改善你的心靈與肌肉之間的聯繫。

Research has shown that the mind-muscle connection can increase hypertrophy in some cases, and while it may not be as effective as adding weight or reps or improving technique, it's still worth keeping in mind, especially on isolation exercises where traditional overloading becomes impractical at a certain point of strength development.

研究表明，在某些情況下，心靈與肌肉的聯繫可以增加肥厚，雖然它可能不如增加重量或次數或改進技術那麼有效，但仍然值得牢記，尤其是在孤立練習中，因為在力量發展到一定程度時，傳統的超負荷練習就變得不切實際了。

Chapter five, choose high-tension exercises.

第五章，選擇高張力運動。

Because tension is king, we need to make sure that we're choosing exercises that place high levels of tension on the target muscles, and this is where I may lose some of you, so I wanna reiterate that this advice is directed at pure hypertrophy training, not strength training or hybrid training, and so while it is true that you can build a great physique by only using barbell exercises like the squat, bench press, and deadlift, especially if you throw in a pull-up and a free-weight row, this approach is probably too basic to maximize muscle growth.

因為張力才是王道，所以我們需要確保我們選擇的練習能給目標肌肉帶來高水平的張力，這也是我可能會失去一些人的地方，所以我想重申，這些建議是針對純肥大訓練的，而不是力量訓練或混合訓練，是以，雖然只使用深蹲、臥推和舉重等槓鈴練習，尤其是加入引體向上和自由重量划船等練習，確實可以塑造出很棒的體型，但這種方法可能過於基礎，無法最大限度地促進肌肉生長。

That's for two reasons.

這有兩個原因。

For one, there will be smaller muscles that go under-stimulated if this is literally all you do.

首先，如果你只做這些，會有較小的肌肉得不到充分刺激。

Muscles like the biceps, side delts, hamstrings, and calves won't be getting enough love, and secondly, some of these exercises don't have the best stimulus-to-fatigue ratio.

肱二頭肌、側三角肌、膕繩肌和小腿等肌肉不會得到足夠的愛護，其次，其中一些練習的刺激與疲勞比並不理想。

This is a term coined by Dr. Mike Isretel, and it essentially means exactly what it sounds like.

這是由邁克-伊斯雷特爾博士創造的一個術語，其基本含義與聽起來完全一樣。

The stimulus part mainly refers to how much tension the exercise delivers to the target muscle, and the fatigue part refers to how fatiguing the exercise is or how hard it is to recover from.

刺激部分主要指運動給目標肌肉帶來多大的張力，而疲勞部分則指運動的疲勞程度或恢復難度。

So for example, the deadlift offers a high stimulus because it places a lot of tension on the glutes and the spinal erectors, which is great, but it also carries a very high fatigue demand.

舉例來說，舉重對臀部和脊柱直立肌有很大的拉力，是以具有很強的刺激性，但同時也有很高的疲勞需求。

It's really hard to recover from, which isn't as great from a bodybuilding perspective.

這真的很難恢復，從健美的角度來看，這並不是一件好事。

So for pure hypertrophy, we wanna at least err toward exercises that have a high stimulus-to-fatigue ratio.

是以，對於純粹的肥大運動，我們至少要偏向於刺激與疲勞比高的運動。

Now, this doesn't mean that any exercise that causes fatigue is bad.

現在，這並不意味著任何會導致疲勞的運動都是不好的。

Fatigue is an inevitable and necessary part of training, but generally speaking, if we can pick an exercise that offers just as high or higher of a stimulus for less fatigue, that's going to be a good pick.

疲勞是訓練中不可避免和必要的一部分，但一般來說，如果我們能選擇一種能提供同樣高或更高刺激而疲勞較少的運動，那將是一個不錯的選擇。

The machine and cable-based exercises are some of the best options for this.

在這方面，器械練習和纜索練習是最好的選擇。

They provide massive tension for less fatigue than free weights, and also tend to be safer to take to failure.

與自由砝碼相比，它們能提供較大的拉力，減少疲勞，而且往往更安全，可以承受失敗。

Research also shows that, contrary to popular belief, machines are at least as effective as free weights in stimulating hypertrophy, and some evidence suggests that they may be superior in some cases.

研究還表明，與人們普遍認為的相反，在刺激肥大方面，器械至少與自由重量一樣有效，而且一些證據表明，在某些情況下，器械可能更勝一籌。

This shouldn't be super surprising because machines and cables tend to have fantastic resistance profiles, where you get this smooth, even tension throughout the range of motion.

這並不出人意料，因為器械和鋼索往往具有出色的阻力曲線，在整個運動範圍內都能獲得平滑、均勻的張力。

For example, with the standard free weight dumbbell curl, your biceps reach their highest level of tension when the elbow is at 90 degrees and experience virtually zero tension when the bicep is fully stretched at the bottom.

例如，在標準的自由重量啞鈴捲曲動作中，當肘部呈 90 度時，肱二頭肌的張力達到最高水準，而當肱二頭肌在底部完全拉伸時，張力幾乎為零。

By contrast, the face-away Bayesian cable curl offers much more continuous tension on the biceps throughout the range of motion, including in that important stretch position at the bottom.

相比之下，面對面的貝葉斯鋼索捲曲在整個動作範圍內，包括在底部的重要拉伸位置，對肱二頭肌提供了更持續的張力。

Now, I don't want to overstate the superiority of machines and cables.

現在，我不想誇大機器和電纜的優越性。

Free weights have some advantages too.

自由重量也有一些優勢。

They're more accessible, they tend to have better strength carryover, and they may activate smaller stabilizers better.

它們更容易獲得，往往有更好的力量延續，而且可以更好地激活較小的穩定器。

And I'm still a fan of the barbell.

我還是槓鈴的粉絲。

I love the squat bench and deadlift, and I think that strength can fit neatly into a hypertrophy plan if programmed correctly.

我喜歡深蹲長凳和舉重，我認為如果訓練計劃安排得當，力量訓練可以很好地融入肥大計劃中。

But if we're designing a program purely dedicated to muscle growth, that's a recovery wrinkle we don't need to worry about.

但如果我們設計的計劃純粹是為了增長肌肉，那就不需要擔心恢復問題。

Plus, we already know that having some exercise variety and novelty is good for muscle growth, and doing the same exercises month after month and year after year can get stale.

另外，我們已經知道，運動的多樣性和新穎性有利於肌肉的生長，而月復一月、年復一年地做同樣的運動會讓人感到乏味。

There are a few other things that can impact muscle growth, but are relatively less important.

還有一些其他因素會影響肌肉的生長，但相對來說不那麼重要。

Your training split is essentially just a way of organizing your workouts throughout the week, and as long as it fits your schedule, allows you to push your sets hard, do enough volume, and recover between workouts, it'll work just fine.