Name: 為何一週訓練兩次就夠了？男性健身的終身祕訣大公開！ (Why Training 2x a Week Is All Men Need to Stay Fit for Life)
Uploaded: 2026-03-08T21:35:58.000Z
Duration: 9 min 10 s

to 不定詞

If you could give me 45 minutes twice a week, that's all you need to do.

只要你每週給我 45 分鐘，兩次就好，這就夠了。

You know, I hear this a lot now about this science based training, but

喔，我現在常聽到大家在講 science based training，但

現在進行式

I actually don't know what science they're talking about.

我其實不太確定他們說的是哪方面的 science。

It's all very interesting, but if it doesn't work in practicality, what's it worth?

這些都很有趣，但如果實際上行不通，那又有什麼意義呢？

So I've just got my posture really good, I've done yoga, I've done pilates, do some functional training.

所以我把我的姿勢顧得很好，我做過瑜珈、皮拉提斯，還有 functional training。

我沒有任何疼痛，沒有 joint pains。

I know that your opinion on real world results versus laboratory studies, but

我知道你對 real world results 和 laboratory studies 的看法，但是

these days, Let me just put something out there, I'd like to see your response.

最近，讓我先說一點，我很想聽聽你的回應。

Okay, the studies or muscle biopsies show you train a muscle and stimulate hypertrophy growth and then muscle protein synthesis peaks 48 hours later, which means that you can hit the muscle again, ideally three days later or two days later.

好的，研究或 muscle biopsies 顯示，你訓練一個肌肉，就能 stimulate hypertrophy 生長，然後 muscle protein synthesis 會在 48 小時後達到高峰，這表示你可以在理想情況下，兩天或三天後再次訓練這個肌肉。

I tried that because I thought, hey listen, I'm a scientist, I'll try it.

我試了，因為我想，嘿，聽著，我是個 scientist，我要試試看。

And I immediately started going backwards with my progress.

然後我的進步就立刻開始停滯不前了。

This was a few years ago, went back to training each thing directly once per week.

這是幾年前的事了，我回到了一週只直接訓練每個部位一次。

And where there's indirect stuff, you know, arms getting hit once indirectly because of a chest and back workout on a separate day found I went right back to progress again.

而當有間接訓練時，你知道的，因為在另一天有胸部和背部的訓練，手臂也間接練到一次，我發現我的進步又回來了。

And so, you know, I'm a scientist trained to do science.

所以，你知道的，我是一個 trained to do science 的 scientist。

So how do you think about something where in a laboratory you can see something like protein synthesis peaks 48 hours later, therefore train every 72 hours versus the real world phenomenon.

那麼，你怎麼看待在 laboratory studies 中可以看到 protein synthesis peaks 48 小時後，是以每 72 小時訓練一次，但 real world phenomenon 卻不是這樣的情況呢？

這一切都很有趣，但如果它在實際操作上行不通，那又有什麼價值呢？

I hear this a lot now about this science based training, but

我現在常聽到關於 science based training 的說法，但是

我其實不知道他們在說的是什麼 science。

我想，也許是一些 meta studies，但

how were those studies carried out with whom and so on and so on?

那些研究是怎麼做的？跟誰做的？等等等等？

I know the Casey B ATOR study where he put on 65 pounds of muscle verified in a month by training like less than about an hour a week.

我知道 Casey B ATOR 的研究，他一個月內練了超過 65 磅的肌肉，而且每週訓練時間不到一小時。

I think it was whole body sets to failure.

And yes, he was very underweight because he wasn't on anything.

對，他那時很瘦，因為他沒有用任何藥物。

Then he got sick, so he's underweight, so he's building back muscle, but

然後他生病了，所以他變瘦，正在增回肌肉，但是

he wouldn't build it back without much stimulus.

沒有太多刺激，他是不可能增回肌肉的。

So 65 pound of muscle, although it was muscle memory, let's say, had been that big before, but

所以 65 磅肌肉，即使是 muscle memory，假設他以前就這麼大隻，但是

And you compare that with Arnold that dieted down to 210, I think to do this film, stay hungry.

而且你拿阿諾來比，他那時為了拍電影《Stay Hungry》瘦到 210 磅。

Then he went back up to 230 for the Mr. Olympia, but that took him like three months.

然後為了 Mr. Olympia 他又增重到 230 磅，但這花了大概三個月。

So when the people talk about these science based studies and it shouldn't train to failure, it's better to keep reps in reserve.

所以當大家在談論這些 science based studies，說不應該練到 failure，最好保留 reps in reserve。

I don't know which studies they're talking about.

我不知道他們在說的是哪些 studies。

I'm not saying they're not out there, but

我不是說那些 studies 不存在，但是

I'm not familiar with them, I'm not familiar with how they carried out the studies.

我對它們不熟，也不熟悉它們是怎麼進行這些 studies 的。

But if it doesn't work in practicality, does it really matter?

但如果它在實際操作上行不通，那還重要嗎？

Often I've spent some time with these and you might not be surprised to learn that a lot of times it's, you know, we got some college students, they're doing leg extensions, you know, we're looking at, you know, biopsies of the quadriceps, this kind of thing.

我花了一些時間研究這些，你可能不會驚訝地發現，很多時候是，你知道的，我們找了一些大學生，他們在做 leg extensions，你知道的，我們在看，你知道的，股四頭肌的 muscle biopsies，這類的東西。

Rarely is it the kind of compound movements, multi joint movements sometimes, but not always.

很少是那種 compound movements，有時是 multi joint movements，但不是每次。

Well, look, my experience with the hit, high intensity, lowish volume training has been, I'll say it's not just about gaining muscle.

嗯，你看，我對高強度、低訓練量的訓練經驗是，我得說，這不只是為了增肌。

You'll tell us more about longevity stuff in a bit.

你等一下會跟我們多聊聊關於長壽的事情。

But I have to say part of it is also that if one trains the way that you're describing each muscle once per week, focusing on intensity, not volume and so forth, six weeks or so, then backing off for two weeks, you also also find that in your peer group you're not the one always complaining about pain and you have energy for other things, which we'll get back to.

但我必須說，其中一部分也是因為，如果你像你說的那樣，每週訓練每個肌肉一次，專注於強度而不是訓練量等等，訓練六週左右，然後休息兩週，你會發現你的同儕群裡，你不是那個總是抱怨疼痛的人，而且你還有精力做其他事情，這我們等一下會再回來聊。

I mean, unless you're a competitive bodybuilder, most people, including myself, need energy to tend to life and want to be able to enjoy, not be.

我的意思是，除非你是個健美選手，否則大多數人，包括我自己，都需要精力去處理生活中的事，而且想要能夠享受生活，而不是。

It's not the soreness, it's the constant aches and pains that come from over training.

不是那種痠痛，而是過度訓練帶來的持續性疼痛。

I think that most people don't have to live with, but think they do.

我覺得大多數人其實不用忍受，但他們以為自己必須忍受。

I really believe the average person that wants to get health benefits from bodybuilding, weight training, resistance, whatever you want to call it, right?

我真的相信，一般人如果想從健美、重量訓練、阻力訓練，隨便你怎麼稱呼它，來獲得健康益處，對吧？

They say, I have a guy that's 40 or 50 or 60, guy or a lady, whatever.

他們會說，我認識一個四十、五十或六十歲的男人或女人，隨便什麼人。

The idea is if you could, because you've lost muscle mass slowly since maybe 1% a year since you're 40, right?

重點是，如果你能夠，因為你從四十歲左右開始，每年可能流失 1% 的肌肉量，對吧？

And this is affecting your health, your metabolism, the ability to process sugar, many, many things, bone strength.

這會影響你的健康、你的新陳代謝、處理糖分的能力，還有很多很多事情，骨骼強度。

And the number one thing that I hear from people is I don't really have Time for that.

而我聽過大家最常說的一句話就是，我真的沒時間。

I said if you could give me 45 minutes twice a week, that's all you need to do.

我說，如果你能每週給我 45 分鐘，兩次就好，這就是你需要的全部。

You need to eat properly and everything like that.

你需要好好吃東西，還有其他該做的事。

For the average person, if you took eight to 10 exercises that covered your whole body and you did it twice a week, that would be enough for the average person.

對一般人來說，如果你選八到十個能練到全身的動作，每週做兩次，這樣就夠了。

One for chest, one or two for back, one or two for legs.

胸部一個，背部一到兩個，腿部一到兩個。

Hey, if you want to do some bicep curls and some triceps, you can do it, but

嘿，如果你想做一些彎舉和三頭肌的訓練，當然可以，但是

So for the average person would actually be enough.

所以對一般人來說，這樣其實就夠了。

And it's not theory because I've done it with people.

這不是理論，因為我真的有跟別人這樣做過。

Like I'm saying, this gentleman that came along, we put 45 minutes in nearly an hour, three times a week because I had him doing cardio as well.

就像我說的，這位先生，我們每週花了大概 45 分鐘到快一小時，做三次，因為我也有讓他做心肺訓練。

We're doing, we're doing sprints, like on an air bike.

我們做的是衝刺，就像在飛輪上。

It's my favorite because it engages every muscle.

這是我最喜歡的，因為它會用到全身的肌肉。

If you do a 22nd all out and you can see how you got on the side of the thing, see how much watts you'.

如果你全力衝刺 22 秒，你可以看到你產生的瓦數。

So now you have a target to hit or exceed every time.

所以現在你每次都有一個目標可以挑戰或超越。

So do a minute, minute and a half, warm up, whatever.

所以做一分鐘、一分半鐘的暖身，隨你怎麼做。

Feel warm, all out, balls out, like the devil's chasing you for 20 seconds.

感覺熱起來，全力衝刺，像有惡魔在追你一樣，衝 20 秒。

Go down slowly for a minute, do the second one all out.

慢慢來，做一分鐘，第二趟全力衝刺。

I've never met anybody that wants to do one after the third one because literally you can't breathe.

我從沒遇過有人想在第三趟之後再做一趟，因為你真的會喘不過氣。

Again, I think there's a book called the One Minute Cardio.

再說一次，我認為有本書叫《一分鐘心肺運動》。

It's a bit tricky because it's not really one minute, it's one minute of sprints, but

這有點 tricky，因為它不是真的只有一分鐘，而是衝刺一分鐘，但是

And they compared that to 45 minutes of steady cardio on a treadmill or whatever it is, and

然後他們把這個跟在跑步機上做 45 分鐘的穩定有氧運動做比較，結果差不多。

I do a bit of long cardio as well myself because I like biking in the mountains and stuff.

我自己也會做一點長距離的有氧運動，因為我喜歡在山上騎腳踏車那些。

But if you did that twice a week, along with some weight training, that would be amazing.

但如果你一週做兩次，再加上一些重量訓練，那就會很棒了。

You change your life literally with that and a good diet.

你真的可以靠這個還有好的飲食來改變你的人生。

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為何一週訓練兩次就夠了？男性健身的終身祕訣大公開！ (Why Training 2x a Week Is All Men Need to Stay Fit for Life)

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