Name: 如何打造「混合運動員」的體格？💪 (how to build a HYBRID athlete physique)
Uploaded: 2026-02-27T14:11:54.000Z
Duration: 6 min 28 s

Bodybuilders look impressive in photos, but they can't run a mile.

健美選手照片看起來很厲害，但他們跑一英里都會喘。

Runners are lean but have zero muscle mass.

跑者身材精實，但肌肉量幾乎是零。

關係子句

Hybrid athletes, guys training strength, cardio and mobility have the physiques that everyone actually wants.

混合訓練的運動員，也就是同時訓練肌力、心肺和活動度的人，他們的身材才是大家真正想要的。

You're either the gym bro who only lifts or the cardio guy who runs six days a week.

你不是隻會重訓的健身宅，就是一週跑六天的跑步咖。

Bodybuilders maximize muscle mass but ignore cardiovascular health.

健美選手追求極致的肌肉量，卻忽略了心血管健康。

Their physiques look good in controlled lighting, but they're carrying more body fat than you think.

他們的身材在燈光下看起來很讚，但其實他們身上有多餘的體脂肪。

Their faces are bloated from bulking and their cardio markers are terrible.

他們因為增肌期臉部浮腫，心肺功能指標也很差。

Runners and endurance athletes go the opposite direction.

跑者和耐力型運動員則走向完全相反的方向。

They're lean, but they have no muscle mass.

他們很精瘦，但肌肉量卻不足。

Their testosterone is crushed from overtraining.

他們的睪固酮因為過度訓練而嚴重下降。

Eating 4,000 plus calories to maximize muscle gains means you're carrying way too much excess body fat.

吃下超過 4000 卡路里來最大化肌肉成長，意味著你帶著過多的體脂肪。

You look big in a shirt, but your actual aesthetics suffer.

穿著衣服看起來很大，但實際的美學卻受損。

And functionally, most bodybuilders are pretty immobile.

而且在功能上，大多數健美選手的活動度都很差。

Poor shoulder mobility, can't sprint, can't jump and can't move that well.

肩膀活動度差，無法短跑、無法跳躍，也無法好好移動。

Big muscles with no function is a bad trait for aesthetics.

擁有大肌肉卻沒有功能，對美學來說是個壞特質。

Endurance athletes are lean, sometimes too lean.

耐力型運動員身材精瘦，有時甚至過於精瘦。

A 2017 study in the European Journal of Applied Physiology found that high volume endurance training significantly lowered free testosterone in male athletes.

歐洲應用生理學期刊 2017 年的一項研究發現，高訓練量的耐力訓練會顯著降低男性運動員的遊離睪固酮。

You look small and closed and fragile without them.

沒有它們，你看起來會很小、很緊繃、很脆弱。

Plus, chronic cardio without resistance training accelerates aging.

而且，長期的有氧運動若沒有阻力訓練，會加速老化。

You lose muscle mass, your metabolism drops and your body composition gets worse over time.

你會失去肌肉量，新陳代謝下降，身體組成也會隨著時間惡化。

Even if you weigh the same, being skinny isn't the same as being aesthetic.

即使體重相同，瘦弱和美學身材是不同的。

The hybrid athlete now here's the hybrid athlete.

混合訓練運動員，現在來看看混合訓練運動員。

Strength training for muscle mass and bone density.

阻力訓練能增加肌肉量和骨密度。

Cardio for cardiovascular health and fat loss.

有氧運動有助於心血管健康和減脂。

Mobility work for injury prevention and movement quality.

活動度訓練能預防受傷並提升動作品質。

A 2021 meta analysis in Sports Medicine found that combining resistance training with aerobic exercise produced better body composition outcome than either alone.

2021年《Sports Medicine》期刊的一篇統合分析發現，結合阻力訓練和有氧運動比單獨進行其中一項，能帶來更好的身體組成結果。

你能增加肌肉量，同時保持精瘦。

Your metabolism stays high and your cardiovascular system stays healthy.

你的新陳代謝會保持活躍，心血管系統也會保持健康。

And aesthetically, hybrid athletes have the best of both worlds.

在美學上，混合訓練運動員兩者兼得。

Lower body fat means better facial definition.

較低的體脂肪意味著更好的臉部線條。

But you're not overtrained, so your testosterone stays high and your face stays masculine.

但你沒有過度訓練，所以你的睪固酮會保持在高水平，臉部也會保持陽剛。

You look athletic, not just big or skinny.

你看起來很健美，而不只是壯碩或瘦弱。

And from attraction standpoint, women rate athletic builds as much more attractive than bodybuilder or endurance athlete physiques.

從吸引力來看，女性認為健美身材比健美選手或耐力型運動員的身材更有吸引力。

A 2007 study in Evolution and Human Behavior found that women highly prefer moderate muscularity with low body fat.

2007年《Evolution and Human Behavior》期刊的一項研究發現，女性非常偏好中等肌肉量且體脂肪低的男性。

There is a lot of hybrid training routines out there, but the problem is they're overloaded with volume.

市面上有很多混合訓練的訓練課表，但問題是它們的訓練量都太大了。

They're built by influencers that work out seven days a week for a living, or they're juiced up.

這些課表是由那些靠運動為生、一週練七天的人，或是吃藥的人所設計的。

What actually matters is how you structure your training.

真正重要的是你如何安排你的訓練。

We did in depth research on a hybrid protocol that is scientifically backed, effective, and

我們深入研究了一個有科學根據、有效且

most importantly, realistic for the average guy.

最重要的是，對一般人來說是實際可行的。

When you do cardio immediately after lifting, you shut down the molecular pathway responsible for muscle protein synthesis.

當你在重訓後馬上做心肺運動時，你會關閉負責肌肉蛋白質合成的分子路徑。

You're literally turning off the signal that tells your body to build muscle.

你等於是關閉了告訴身體製造肌肉的訊號。

Research shows that you need at least six hours between sessions to avoid this.

研究顯示，你需要至少間隔六小時才能避免這種情況。

So the best setup is cardio in the morning, weights in the evening, or cardio and weights on completely separate days.

所以最好的安排是早上做心肺，晚上做重訓，或是完全分開的日子做心肺和重訓。

If you absolutely have to do both in one session, lift first and cardio second, never the reverse.

如果你真的必須在同一天做，先做重訓再做心肺，絕對不要反過來。

Elite endurance athletes follow something called polarized training.

頂尖的耐力型運動員會遵循一種叫做「極化訓練」的模式。

80% of their cardio is low intensity, 20% is high intensity.

80% 的心肺運動是低強度，20% 是高強度。

They almost never train at a moderate pace because moderate cardio is the worst of both worlds.

他們幾乎從不以中等配速訓練，因為中等強度的有氧運動是兩者中最差的。

It's too hard to recover from, but it's not hard enough to drive real adaptation.

這很難恢復，但又不足以產生真正的適應。

This means your cardio should either be low intensity intensity or high intensity, where you're near your max, nothing in between.

這表示你的心肺運動應該是低強度或高強度，接近你的極限，中間不要有任何東西。

And most of your cardio will be low intensity.

而且你大部分的心肺運動都會是低強度。

It won't feel impressive, you won't be drenched in sweat, but it's where the magic happens.

這不會讓你感覺很厲害，也不會讓你汗流浹背，但這才是神奇發生的地方。

High intensity, on the other hand, shares similar cellular pathways with resistance training.

另一方面，高強度的心肺運動與阻力訓練共享相似的細胞路徑。

So when you do go hard, go hard, sprints, intervals, 20 minutes max, then get out.

所以當你真的要衝刺時，就全力衝刺，短跑、間歇，最多20分鐘，然後結束。

Before we get into training, understand that hybrid athlete has become its own aesthetic.

在我們開始訓練之前，要了解混合訓練已經成為一種獨特的美學。

這也是它吸引人的很大一部分。

Clean, minimalist gym fits, polished grooming and an organized lifestyle.

整潔、簡約的健身穿搭、精心打理的外表和有條理的生活方式。

The physique is the foundation, but the presentation matters just as much.

身材是基礎，但呈現出來的樣子同樣重要。

Traditionally, lifters focus just on numbers, how much thick a bench and how big their arms can get.

傳統上，健美選手只專注於數字，臥推的重量有多大，手臂能長多粗。

With hybrid training, it tracks guys who care about the complete package.

混合訓練吸引的是那些在意整體形象的人。

Your physique, how you dress, how you carry yourself.

你的身材、你的穿著、你的儀態。

The hybrid part isn't just adding running to your lifting program.

混合訓練不只是在你的重訓計畫中加入跑步。

It's an entire shift in how you approach your body and your image.

這是一種你如何看待自己身體和形象的全面轉變。

You're optimizing your for real world aesthetics.

你是在為真實世界的體態做優化。

You want to be a lifter that looks like they run, not a runner that looks like they lift this means keeping a 2:1 ratio of lifting to running days.

你想成為一個看起來會跑步的舉重者，而不是一個看起來會舉重的跑者，這意味著保持舉重日與跑步日 2:1 的比例。

For a basic template I recommend 3 to 4 days of weight training with a focus on compound movements and progressive overload.

作為一個基礎範本，我建議每週進行 3 到 4 天的重量訓練，重點放在複合式動作和漸進式超負荷。

2 to 3 days of cardio 2 low intensity sessions at 45 to 60 minutes.

每週進行 2 到 3 天的心肺訓練，2 次低強度訓練，每次 45 到 60 分鐘。

I highly prefer incline walking or the StairMaster 1 high intensity session at 15 to 20 minutes.

我非常推薦爬坡走路或 StairMaster，1 次高強度訓練，每次 15 到 20 分鐘。

My favorites are sprints and hill runs and take this seriously as your lifting days.

我最喜歡的是短跑和跑山，而且要認真對待你的舉重日。

Spend about 10 to 15 minutes on hip mobility, shoulder mobility and spine mobility.

花大約 10 到 15 分鐘做髖部活動度、肩部活動度以及脊椎活動度。

一個範例的每週計畫看起來是這樣的。

That's four lifts, two to three cardio sessions and all with completely manageable volume.

這包括四次舉重、兩到三次心肺訓練，而且所有訓練的總量都完全可以應付。

當然，前提是你的飲食也要顧好。

You're going to be muscular but lean enough for facial definition and visible abs, but

你會練出肌肉，同時又夠瘦，能展現臉部線條和腹肌，

但又不會瘦到讓你的荷爾蒙失調。

Now, if you want more details including specific training routines, a diet protocol, some mobility work and just a more in depth hybrid training protocol in general, I highly recommend you pick up the Hybrid Training Handbook.

現在，如果你想知道更多細節，包括具體的訓練課表、飲食計畫、一些活動度訓練，以及更深入的混合訓練計畫，我強烈推薦你入手 Hybrid Training Handbook。

I'll put a link to it in the description.

With that said, thanks for watching and make sure to subscribe for much more.

好了，感謝觀看，別忘了訂閱，還有更多精彩內容喔。