Name: 打造肌肉與耐力的終極訓練法！📈💪 (The Training Method That Builds Muscle AND Endurance)
Uploaded: 2026-02-23T21:39:26.000Z
Duration: 8 min 7 s
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情態副詞

If you look at bodybuilding historically, guys were strong.

如果我們從健美歷史來看，以前的人肌力都很強。

程度副詞

So I think something happened in the culture where bodybuilders stopped valuing strength.

所以我覺得文化上發生了一些事，讓健美選手不再重視肌力。

But there's one type of training that delivers great benefits to your cardiorespiratory system and even builds muscle at the same time.

但有一種訓練，能讓你的心肺系統獲得很棒的好處，同時還能練肌肉。

This is where you get both hypertrophy and strength.

One of the great things that's happened in the last five to 10 years is that adult men and women are thinking about muscle.

過去五到十年來很棒的一件事是，成年男女開始重視肌肉。

The importance of having muscle and being strong in particular.

擁有肌肉和強壯的重要性尤其如此。

Very different than when I was growing up, where the only people, at least in American gyms that lifted were preseason football players, bodybuilders, and

這跟我小時候很不一樣，那時候在美國的健身房，只有季前訓練的橄欖球員、健美選手，還有

可能其他一些特定族群在做重量訓練。

I'll just go out on a limb and say what I believe and have thought for a long time, which is that what screwed up everything in terms of people's conceptualization about how to use resistance is.

我就大膽說出我的想法，我一直以來都這麼認為，那就是搞砸了大家對於如何運用阻力的觀唸的，就是。

它的訓練方式非常不具運動員特質。

And I have friends who've done competitive bodybuilding and that sort of thing.

我也有朋友參加過健美比賽之類的。

I feel like the way it's spilled over into quote, unquote, gym culture has done equal harm and good.

我覺得它滲透到所謂的「健身房文化」的方式，有好有壞。

And what I like so much about your work is that it's really about strength as a skill, strength as an asset for longevity.

而我非常喜歡你的地方是，你的研究真正著重於肌力作為一種技能、肌力作為長壽的資產。

And when I think about somebody who wants to be strong, somebody who wants to be healthy, I also have to ask, should people be training for strength and endurance, like the two opposite ends of the spectrum, as opposed to what most people do, which is, hey, I'm gonna go to the gym, maybe I'll push a sled, and

所以當我想到一個人想變強壯、想變健康，我也得問，大家應該要訓練肌力與耐力，就像光譜的兩端，而不是像大多數人做的那樣，就是，嘿，我要去健身房，也許我會推雪橇，然後

我會做一些壺鈴擺盪，然後我也會做一些引體向上。

I'll do some kettlebell swings, and then I'll also do some pull ups.

然後我要，你知道，我要，像是，在鏡子裡拍一張我的三頭肌的照片。

And then I'm gonna, you know, I'm gonna, like, take a picture of my tricep in the mirror.

我的意思是，雖然這比什麼都不做來得好。

I mean, it's just, while it's better than doing nothing.

It's clearly not making America that much healthier.

所以也許我們可以把這個概念寫在白板上。

So maybe we could just kind of throw up on the, on the whiteboard here.

這個訓練變強壯的觀念，肌力作為一種技能。

This notion of training to get strong, strength as a skill.

Strength is something that's valuable for longevity.

And then endurance, the ability to carry two suitcases to the airplane without coughing up along at the end.

還有耐力，也就是能提著兩個行李箱上飛機，最後卻不至於咳到不行。

Also the ability to take a hike with your partner or your kids, maybe actually have a backpack on your back and not have to stop every 50 paces.

還有能跟伴侶或小孩去爬山，或許背著揹包，而且不用每走五十步就停下來的能力。

You see people who are strong and they have endurance.

You go to Denmark or Sweden or Norway and you just look at them.

你去丹麥、瑞典或挪威看看他們。

Their posture is great, they're strong, and they're not spending a lot of time in gyms.

他們的姿態很棒，肌力又好，而且他們並沒有花很多時間在健身房。

So what's going on in terms of strength and endurance and maybe how bodybuilding and this notion of building muscle has perhaps caused some issues that we need to help people reconceptualize.

所以，關於肌力與耐力，還有健美和建立肌肉這個觀念或許造成了一些問題，我們需要幫助大家重新構思，這其中到底發生了什麼事？

And then before getting to endurance, what you said, it's absolutely true.

然後在講到耐力之前，你說的，完全正確。

But I'd say that there are different types of bodybuilding.

但我會說，健美有不同的類型。

如果我們看看健美的歷史，當時的人們是很強壯的。

I've had the honor of knowing some golden age era bodybuilders like Franco Colomba and Dave Draper and Clarence Bass, and

我很榮幸認識一些黃金時代的健美選手，像是 Franco Colomba、Dave Draper 和 Clarence Bass，還有

所以我覺得文化中發生了一些事，讓健美選手不再重視肌力。

Some bodybuilders, there are still a number of guys out there who are following traditional methods and are strong.

有些健美選手，現在還是有很多人遵循傳統方法，而且很強壯。

Also, interestingly enough, the bro split, you know, hit once a muscle, a muscle once a week.

另外，有趣的是，所謂的「bro split」，就是一週只練一個肌群。

Into this classic American powerlifting model.

So instead of training three times a week, you.

You train five, you know, in addition to your squat day, deadlift day, bench day, you can have shoulders day and arms day and whatever, but

可以練五次，你知道的，除了深蹲日、硬舉日、臥推日之外，你還可以有肩部日和手臂日等等，但是

you go heavy, you know, look at Reg park his sets of five.

你要做大重量，你知道的，看看 Reg Park 的五下組數。

For strength, you should stick in the one to six repetition range.

對於肌力，你應該維持在一到六下的範圍。

You shouldn't do a lot of singles and doubles.

你不應該做太多單次或雙次的訓練。

But fours, and especially fives and sixes, this is where you get both hypertrophy and strength.

不過四下，尤其是五下和六下，這才是同時獲得肥大和肌力的地方。

And fives have a great tradition, American powerlifting as well.

五下訓練也有很悠久的歷史，美國的舉重也是如此。

If you train with fives, you're going to get muscle and you're going to get strength, and

如果你用五下訓練，你會練出肌肉，也會練出肌力，而且

There are some bodybuilders out there who train in this particular manner, and they're fantastically strong.

有些健美選手就是這樣訓練的，而且他們強壯得不可思議。

But also, I'd like to add that there's another influence that messed things up.

不過，我也想補充一點，還有另一個影響讓事情變得一團糟。

I would take the bros of the 90s with the big bench press and the chicken legs to these guys who stand on balls and juggle oranges and whatever the hell they're doing.

我寧願讓九零年代那些練大重量臥推、腿卻像雞腿的兄弟們，去跟那些站著玩球、拋橘子，或是隨便他們在幹嘛的傢伙比。

So there's the concept of Neuroplasticity, which obviously you know so much more than I about, that's always thrown around.

所以有個概念叫做神經可塑性，這方面你肯定比我懂得多，這詞老是被掛在嘴邊。

So they throw every circus trick at these poor clients.

所以他們就對這些可憐的客戶使出各種花招。

And by the way, I use the word clients purposefully, like at strong first at our school of Strength, we have students because hair salons of clients.

對了，我刻意用了「客戶」這個詞，就像在我們強者學校（Strong First）裡，我們有「學員」，而不是「客戶」。

But in that world, they're definitely clients.

但在那個世界裡，他們絕對是客戶。

Well, today you're going to stand on one foot and then you're going to pull on this cable and then tomorrow you're going to kneel and you're going to do this kind of thing.

好吧，今天你要單腳站立，然後拉這個纜繩，明天你就要跪著做這種事。

And when there are no constraints, when everything's available, you, you go to a store, everything's available.

當沒有限制，什麼都唾手可得時，你去商店，什麼都有。

You don't know what to pick and you can stick with that.

你不知道該選什麼，然後你就卡在那裡。

And let's talk a little bit about training for athletes for endurance and let's talk maybe a little bit for the general population we're trying to do for health and again for just going for a hike, the endurance of being able to do triathlon or swim a very long distance.

我們來稍微談談為運動員訓練耐力，也談談一般大眾為了健康，或是單純去爬山，還有能完成三鐵或長距離游泳的耐力。

The adaptations are primarily taking place in the slow fibers.

這些適應主要發生在慢縮肌纖維。

And you have some very specific adaptations to the capillaries and the mitochondria.

你的微血管和粒線體會有一些非常特定的適應。

So many things, but in the very specific way.

很多事情，但以非常特定的方式。

It's happened over and over where a guy who's been a marathoner, he takes up MMA and he starts getting gassed really rapidly.

這種情況層出不窮，一個跑馬拉松的選手，他開始練綜合格鬥，很快就氣喘吁吁。

His slow fibers can keep going forever, but not at the intensity that's required for this particular sport.

他的慢縮肌纖維可以一直持續下去，但在這項運動所需的強度下不行。

So pretty much steady state, steady state exercise, like riding a cycle or jogging or hiking, when you're still able to talk.

所以幾乎是穩定狀態、穩定狀態的運動，像是騎腳踏車、慢跑或健行，當你還能說話的時候。

It's the best, most efficient and healthiest way to promote that quality.

這是提升這種特質最好、最有效率、也最健康的方式。

When you're increasing your heart stroke volume.

當你增加心臟的每搏輸出量時。

If you decide to get a little more intense at some point, interval training is appropriate.

如果你決定在某些時候稍微增加強度，間歇訓練就很適合。

There's one type of training that delivers great benefits to your cardiorespiratory system and even builds muscle in the same time.

有一種訓練能讓你的心肺系統獲得極大益處，甚至同時能建立肌肉。

In track, it is called glycolytic power repeats, but

在田徑項目裡，這叫做糖解爆發力重複訓練，但

pretty much like a 30 seconds of heart exercise followed by approximately five minutes of rest, and

大概是 30 秒的心臟運動，接著休息約五分鐘，

Here's what's unique about this type of method.

It gets your heart rate up to about that 85, 85, 90% or something, then you're going to walk it off after that.

它會讓你的心率飆升到大概 85%、85%、90% 左右，然後你之後會走動讓它緩和下來。

So you are going to get adaptations for your heart for healthy people, it's a healthy way and it's very efficient way.

所以你會針對你的心臟進行適應性訓練，對健康的人來說，這是一種健康又非常有效率的方式。