Name: 為什麼有些人的肌肉增長速度比別人快 3 倍（你也可以做到） (Why Some Guys Build Muscle 3x Faster (How You Can Too))
Uploaded: 2025-09-16T09:03:27.000Z
Duration: 15 min 57 s

第二類條件句型

What if I told you this guy eats less than 1,500 calories a day, yet his muscle growth speed is unheard of.

如果我告訴你，這個人每天攝入的熱量不到 1 500 卡路里，但他的肌肉增長速度卻聞所未聞，你會怎麼想？

程度副詞

At 15, before even touching a weight, his arms were bigger than most grown men.

15 歲那年，還沒開始負重，他的手臂就比大多數成年男子還要粗壯。

Narrow shoulders, skinny frame, I look like a stick you'd find in your backyard.

窄窄的肩膀，瘦瘦的身材，我看起來就像後院裡的一根棍子。

So I dug into science to find a way to beat my crappy genetics, and I finally transformed from this to this.

於是，我潛心研究科學，尋找戰勝自己糟糕基因的方法，終於從這個樣子變成了這個樣子。

Well, there's three main ways that genetics affect your muscles.

那麼，遺傳影響肌肉的方式主要有三種。

How fast they grow, which ones grow the fastest, and your natural limit.

它們的生長速度、哪些生長速度最快，以及你的自然極限。

Let's start with speed, where I've got two perfect examples.

讓我們從速度開始，我有兩個完美的例子。

My friend Max and Ryan, a record-breaking lifter.

我的朋友麥克斯和破紀錄的舉重運動員萊恩。

We even filmed a bench press video together not too long ago.

不久前，我們還一起拍攝了一段臥推視頻。

After probably seven or eight months of lifting, I was able to get to 225 pounds on my bench press.

大概經過七八個月的舉重訓練，我的臥推重量達到了 225 磅。

So the progression felt quite fast for me, and it was definitely faster than my peers.

是以，我感覺進步相當快，絕對快於我的同齡人。

For me, I don't know, I'm kind of sad that people don't believe it's possible naturally.

對我來說，我不知道，我有點難過的是，人們不相信這是有可能自然實現的。

So people kind of jump to the conclusion that you can only achieve this by taking this, and that I wanted to be an example that this is possible.

是以，人們會得出這樣的結論：你只有採取這種方式才能實現這個目標，而我想成為一個榜樣，證明這是可能的。

And then, you've got the extreme outliers.

Take Julian, a teenager who's built such a crazy physique in just a few years that Jeff Nippard even did a video questioning whether he was natural.

就拿朱利安來說，這位少年在短短几年內就練就瞭如此瘋狂的體格，傑夫-尼帕德甚至拍攝了一段視頻，質疑他是否是天生的。

It's certainly possible that people respond better than others to a certain stimulus, and that can be even due to the way they train.

當然，人們對某種刺激的反應可能比其他人更好，這甚至可能是由於他們的訓練方式造成的。

Maybe they've found a very effective method of training that he's managed to capitalize on.

也許他們找到了一種非常有效的訓練方法，而他成功地利用了這種方法。

I do tend to give the benefit of the doubt.

But obviously there is the possibility that he is lying, and if he is, I think that's really unfortunate.

但很明顯，他有可能在撒謊，如果他真的在撒謊，我認為這真的很不幸。

Regardless of whether Julian is or isn't natural, the truth is very clear.

無論朱利安是天生的還是後天的，事實都是非常清楚的。

Some people are genetically wired to grow muscle faster than the rest of us.

有些人的基因決定了他們比其他人長得更快。

Imagine you took 287 people and you had all of them do the exact same full-body workout twice a week for 6 months.

想象一下，你讓 287 人在 6 個月內每週兩次進行完全相同的全身鍛鍊。

Back in 2016, a group of scientists did just that, but they used MRIs, DEXA scans, and ultrasound to measure muscle growth as accurately as possible.

早在 2016 年，一組科學家就做到了這一點，但他們使用了核磁共振成像、DEXA 掃描和超音波來儘可能準確地測量肌肉生長情況。

But they quickly noticed three types of people.

但他們很快就注意到了三種人。

These people grew 2-3 times faster than the average, growing their muscles up to 30% bigger.

這些人的生長速度是普通人的 2-3 倍，肌肉增長高達 30%。

Then there was the average responder, where most people fell under, growing their muscles about 5-10% bigger.

然後是普通反應者，大多數人都屬於這種情況，他們的肌肉增長了大約 5-10%。

And finally, the low-responders, who barely built any muscle, with some even losing muscle.

最後是低反應者，他們幾乎沒有增加任何肌肉，有些人甚至失去了肌肉。

And remember, this was with the exact same training routine.

記住，這是在完全相同的訓練程序下進行的。

Imagine you and your gym bro never miss a training session together, and after 6 months, your body gets jacked, whereas you've lost muscle.

想象一下，你和你的健身房兄弟從未缺席過一起訓練，6 個月後，你的身材變壯了，而你的肌肉卻減少了。

But what exactly in our genetics is causing this?

但是，我們的基因究竟是什麼造成了這種情況？

Maybe it's possible to do something about it.

Well, one genetic candidate is myostatin, which stops your muscle from growing.

那麼，一種候選基因就是肌生長抑素，它能阻止肌肉生長。

Well, in our ancestral days, we never knew when our next meal was going to come.

在我們的祖先時代，我們永遠不知道下一頓飯何時到來。

And since carrying tons of muscle around burns a lot of calories, God looked out for us by hooking us up with myostatin, preventing you from getting too big.

由於隨身攜帶大量的肌肉會消耗大量的熱量，上帝為了照顧我們，讓我們與肌促性腺激素掛鉤，防止你變得過於肥胖。

但如果把它移走，會發生什麼呢？

Well, there is a Belgian breed of cattle that's born without myostatin, and they get abnormally massive as a result.

比利時有一種牛天生就沒有肌生長抑素，是以它們的體型會變得異常巨大。

And we see the same in dogs and even mice when you remove myostatin.

當移除肌節蛋白後，我們在狗甚至小鼠身上也能看到同樣的情況。

But in humans, the first case of a human mutation in the myostatin gene was first documented in a 2004 study, where a German newborn was pretty much jacked right out of the womb.

但在人類中，第一例肌生長抑素基因突變是在 2004 年的一項研究中首次被記錄下來的。

By the time he was just 4 years old, he was able to hold 7 pound dumbbells straight out to his eyes.

在他 4 歲的時候，他就能把 7 磅重的啞鈴舉到眼前。

My friend Paul Durand, a natural bodybuilder, is thought to have this deficiency.

我的朋友保羅-杜蘭德（Paul Durand）是一名天然健美運動員，他被認為患有這種缺乏症。

This is what he looked like before even touching a single weight.

這就是他還沒碰任何重量時的樣子。

So I first noticed I was gifted around age 5 to 6, because I was in the bush just playing around.

我第一次發現自己有天賦大約是在 5 到 6 歲的時候，因為當時我在灌木叢裡玩耍。

I always liked to flex my muscles just because I could feel everything.

我總是喜歡彎曲我的肌肉，因為我能感覺到一切。

And then I was in the bush just kind of going like this.

然後我就在灌木叢中這樣走著。

And similar to like this, just think of a 5 year old with a bicep.

就像這樣，想想一個 5 歲孩子的二頭肌。

我當時就想，這裡面肯定有問題。

Starting in elementary school is when I would get accusations for being on steroids by like all my friends.

從小學開始，我就會被所有朋友指責服用類固醇。

大約在 2、3 年級，2 到 3 年級。

And then by grade like 5, that's when I was like, okay, are you on steroids?

到了五年級，我就想，好吧，你是不是吃了類固醇？

So someone says like, eat this much protein.

所以有人說，吃這麼多蛋白質吧。

I haven't even gotten my protein goals over the past like, say 13 years of training.

在過去 13 年的訓練中，我甚至都沒有達到我的蛋白質目標。

I can get away with not eating as much as I need or as other people would think you would need.

我可以不按自己或別人的想法吃那麼多東西。

However, this mutation is actually extremely rare.

然而，這種突變實際上極為罕見。

In every 1 million people, maybe 4 might have it.

每 100 萬人中，可能有 4 人患有此病。

So it doesn't explain the differences we see in most lifters.

是以，這並不能解釋我們在大多數舉重運動員身上看到的差異。

Now you might be wondering, is there a way to stop myostatin from working?

現在你可能想知道，有什麼辦法能阻止肌節蛋白髮揮作用嗎？

Scientists have very recently tested a myostatin inhibitor on monkeys.

科學家們最近在猴子身上測試了一種肌節蛋白抑制劑。

And the results?  Unfortunately, it's going to take years before this muscle drug is proven safe or even made available to humans.

結果如何？  不幸的是，要證明這種肌肉藥物是安全的，甚至將其用於人體，還需要好幾年的時間。

But there are three other ways you can work around your genetics.

不過，你還可以用另外三種方法來解決遺傳問題。

But first, how can you tell if your genetics are good or bad in the first place?

但首先，如何判斷自己的基因是好是壞？

Well, some people think that if you're born with a wide frame, that you have a body type that builds muscle faster.

有些人認為，如果你天生骨架寬大，那麼你的體型就能更快地鍛煉出肌肉。

A recent study investigated this exact question.

最近的一項研究正是對這一問題進行了調查。

And they found that wider framed people do tend to start off with more muscle.

他們發現，身材較寬的人開始時肌肉確實較多。

But when researchers looked at how quickly they built more muscle compared to narrow frame lifters, the advantage was actually pretty small, barely detectable.

但是，當研究人員觀察他們與窄框舉重運動員相比如何快速鍛煉出更多肌肉時，他們的優勢實際上非常小，幾乎無法察覺。

What a wide frame does do though, is it creates the illusion of broader shoulders.

不過，寬框的好處在於，它能讓人產生肩膀更寬的錯覺。

And if you're like me, and you were born with a narrow frame, don't worry, I'll show you later how I worked around that.

如果你和我一樣，天生骨架窄小，別擔心，我稍後會告訴你我是如何解決這個問題的。

But a better way to actually assess your genetics is to look at how quickly you gain muscle and strength in your first year of training.

但實際評估遺傳學的更好方法是看你在訓練第一年中肌肉和力量增長的速度。

After just one year of training, this is what Max looked like.

經過短短一年的訓練，馬克斯就變成了這個樣子。

It would take most guys, including myself, at least a few years to achieve that look, let alone lift the amount of weight they were.

包括我自己在內的大多數人至少要花上幾年時間才能達到這樣的效果，更不用說舉起這麼大的重量了。

所以，這裡有一個真正的問題。

If you're a low or average responder like me, are you stuck there forever?

如果你像我一樣反應遲鈍或反應一般，你會永遠困在那裡嗎？

You can absolutely speed up your progress and get way more out of your genetics than you think.

你絕對可以加快進度，從遺傳學中獲得比你想象中更多的東西。

The first strategy to do that is training volume.

要做到這一點，第一個策略就是訓練量。

So how many sets are you doing in the gym?

The first time I went to what I would truly describe as a high volume approach was the off-season of after 2011.

我第一次採用真正意義上的高容量方法是在 2011 年之後的淡季。

My upper body finally caught up to my legs.

我的上半身終於趕上了我的雙腿。

That's Dr. Eric Helms, a pro natural bodybuilder and one of the most respected researchers in the field.

這就是埃裡克-赫爾姆斯博士，他是一名職業自然健美運動員，也是該領域最受尊敬的研究人員之一。

He told me that every time he's pushed his training volume higher, he's seen the fastest gains of his entire career, even after 20 years of lifting.

他告訴我，每當他加大訓練量時，他都能看到自己整個職業生涯中最快的進步，即使他已經從事舉重運動 20 年了。

But does more is better apply to everyone?

但 "多多益善 "適用於所有人嗎？

Or are there people who actually do better with less?

還是說，有些人真的是少花錢多辦事？

Well, Eric recently co-authored a one-of-a-kind study that may have finally answered this.

最近，埃裡克與他人合作撰寫了一份獨一無二的研究報告，可能最終回答了這個問題。

是以，一側肢體採用了較低的運動量方案。

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為什麼有些人的肌肉增長速度比別人快 3 倍（你也可以做到） (Why Some Guys Build Muscle 3x Faster (How You Can Too))

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