all right what's going on guys so in this video I'm going to lay out four 好的，伙计们正在发生什么，所以在这段视频中，我将介绍四个
steps for getting your gains back after a layoff so you can rebuild all the 裁员后取回收益的步骤，以便您可以重建所有
muscle and strength you lost as quickly as possible without setting yourself up 尽快失去自己的肌肉和力量而无需进行自我设置
for injury or overtraining and as I go through here I'm going to overlay some 受伤或过度训练，当我经历这里时，我将覆盖一些
clips from my garage workouts this week I haven't personally gotten back to the 这周我从车库锻炼的片段中，我还没有亲自回到
gym and I'll probably be sticking to Garage workouts for another little while 健身房，我可能会再坚持一会儿
yet so I found that after a training break most people just don't want to 但是我发现，在训练休息后，大多数人只是不想
hear the standard slow and steady advice you want to know how do I get my gains 听到标准的缓慢而稳定的建议，您想知道我如何获得收益
back quickly and I don't want it to take another year before I'm back to where I 我很快就回来了，我不希望再过一年才回到自己的位置
left off I think that's understandable and I don't think there's necessarily 走开了，我认为这是可以理解的，我不认为有必要
anything wrong with thinking that way as long as you set up the comeback plan in 只要您在
a structured intelligent way so let's think about exactly how to do that well 一种结构化的智能方式，让我们考虑一下如何做得好
you don't want to waste any time so you'll want to Jack your volume all the 您不想浪费任何时间，所以您想将所有音量
way up to what you were doing before if you were doing 20 sets per week you'll 如果您每周做20套游戏，您将达到之前的工作水平
want to just pick right back up there you're also going to want to train 想要直接回到那里，你也要训练
really hard right away too I guess shock your system into growth so you're 马上也很难，我想您的系统会迅速成长，所以您
going to want to take most sets all the way to failure so unfortunately this is 想要花很多时间去失败，所以不幸的是
the way most people probably will approach their training after a break 休息后大多数人可能会接受培训的方式
but it's almost guaranteed to fail because it only considers one side of 但几乎可以保证失败，因为它只考虑了
the muscle building equation it only considers the stimulus side without any 肌肉建立方程，它只考虑刺激侧，没有任何
consideration of recovery remember in order to build size and 考虑恢复时要记住，以建立规模和
strength we need to present a stimulus in our case lifting weights to cause 力量，我们需要在案例举重中施加刺激，以引起
some amount of stress and then it's the recovery from that stress that induces a 一定量的压力，然后是从压力中恢复引起的
positive adaptation you get more jacked but the problem is when the stimulus 积极的适应，你会更加烦恼，但问题是当刺激
gets too high too fast overwhelming your ability to recover to the point that you 变得太快太快，淹没了您恢复的能力，以至于您
end up making slower gains despite doing more work and working harder so if we 尽管做更多的工作和更努力的工作，但最终却获得了较慢的收益，所以如果我们
want to get our gains back as quickly as possible even though it may be tempting 希望尽快收回我们的收益，即使这可能很诱人
we can't just crank the stimulus side to the max we need to find a perfect 我们不能仅仅将刺激因素推到最大，我们需要找到一个完美的
balance of stimulus and recovery to maximize positive adaptation and as well 刺激和恢复之间的平衡，以最大限度地提高积极适应能力，以及
see that's a trickier balance to strike after a training break because your 看到在训练休息后很难达到平衡，因为您的
ability to recover has taken a significant hit okay so let's lay out 恢复能力受到了很大的打击，所以让我们进行布局
the four comeback principles first this is one of those rare times that you 首先是四个复出原则，这是您难得的时光之一
can't expect to grow like a new lifter again 不能指望再次像新的起重器一样增长
than taking steroids which I don't recommend the only other way to 而不是服用类固醇，这是我不推荐的另一种方法
experience newbie gains twice is to stop lifting for a while and then start again 两次经历新手收获是停止一段时间后再重新开始
this is because of the very powerful muscle memory effect that I talked about 这是因为我所说的非常强大的肌肉记忆效应
in my last video research repeatedly shows that it's much easier to rebuild 在我上一次的视频研究中反复表明，重建起来要容易得多
lost muscle than it is to build new muscle from scratch so in this sense you 失去的肌肉比从头开始构建新的肌肉要好得多
might even consider yourself more supercharged than a newbie depending on 甚至可能认为自己比新手更容易增压，具体取决于
just how much muscle you lost but I would say it actually starts before you 你失去了多少肌肉，但我会说它实际上是在你之前开始的
even walk through the gym doors it's absolutely imperative that you have a 即使走过健身房的门，也绝对有必要
structured comeback plan written down before you set foot in the gym if you 如果您踏入体育馆，请写下结构化的复出计划
want to get your gains back as fast as possible and that's because if you just 想要尽快恢复您的收益，这是因为如果您只是
freestyle it you will be very tempted to overdo it 自由泳，你会很想过度
and as a result to throw off that delicate balance between stimulus and 结果是抛弃了刺激与刺激之间的微妙平衡
recovery so I decided to make a free four-week bridge program for you guys 恢复，所以我决定为你们制作一个免费的为期四周的桥梁计划
that covers all the come back principles in this video it's designed to get you 涵盖了本视频中的所有回归原则，旨在帮助您
from doing either no training or high rep bodyweight workouts back to standard 从不进行任何训练或进行高体重训练恢复到标准
progressive training in two to four weeks depending on how long your break 在两到四个星期内进行渐进式训练，具体取决于您休息多长时间
was so you can use that as your plan or you can start with a blank sheet of 是这样，您可以将其用作您的计划，也可以从一张空白纸开始
paper and do up your own strategy based on these four principles 论文并根据这四个原则制定自己的策略
okay the second comeback principle is that you need to expect to have lost 好吧，第二个复出原则是，您需要期待自己已迷失
some strength if you took more than two or three weeks off chances are you're 如果您休假超过两，三周的机会，您会有些力量
gonna be a bit weaker than the more time you took off the more strength you'll 会比您腾出的时间越多，力量越强
have lost now because strength is a skill you can think of it like playing a 现在已经失去了，因为力量是一种技能，您可以将其想像成是玩
sport so if you take months off shooting hoops chances are your stroke is going 运动，所以如果您休假数月，则可能会中风
to look and feel a little off the first time you touch a ball again and the same 第一次和你再次碰球时看起来和感觉有点不一样
thing goes for lifting heavy weights in the gym so you really need to check your 在健身房举重很重要，所以您真的需要检查一下
ego and adjust your expectations to set wherever you are now as your new 自我并调整您的期望以将您现在的位置设置为新的
starting place forget your old numbers they do not matter anymore and start 开始的地方，忘记你的旧数字，他们不再重要，开始
keeping a log of the weights you lift in those first few weeks and you'll quickly 记录前几周的举重记录，您很快就会
start seeing those numbers increase rapidly again now when it comes to 现在开始看到这些数字再次迅速增加
strength regain as a general rule you can probably expect it to take about 重新获得力量通常是可以预期的
half the time you took off to get most of it back so if you took two months off 您花了一半的时间拿回了大部分，所以如果您放了两个月
it might take about one month to get your strength back assuming you do 假设您这样做，可能需要大约一个月的时间才能恢复体力
everything right if you took six months off you might need up to three months to 一切正确，如果您休假六个月，则可能需要长达三个月的时间
build it back but good programming or genetic blessings can make that process 重新构建它，但是良好的编程或遗传祝福可以使该过程得以完成
even faster and the half the time rule only works for breaks on the scale of 甚至更快，一半的时间规则仅适用于
months years so the rule probably starts to 几个月的时间，所以规则可能开始
break down if your layoff was longer than six months or so okay so after 如果您的裁员时间超过六个月左右，请分解
getting your expectations in check you need to choose what exercises you're 得到期望的检查，您需要选择要进行的锻炼
going to focus on the main thing here is finding movements that won't get you too 在这里要重点关注的是找到不会让您感到困惑的动作
sore this is extremely important because soreness is the devil on a comeback 酸痛非常重要，因为酸痛是卷土重来的魔鬼
program it doesn't do anything extra for hypertrophy and it just reduces your 程序，它对肥大并没有任何额外的作用，只会减少您的
ability to perform and recover you're probably gonna get some watts or simply 执行和恢复的能力可能会有些瓦特或仅仅是
by just training again and that's okay but your goal should be to minimize it 只需再培训一次就可以了，但是您的目标应该是将其最小化
by prioritizing exercises that cause less muscle damage 通过优先考虑减少肌肉损伤的运动
this means that exercises that load in a highly stretched position like walking 这意味着运动会像走路一样伸展在高度伸展的位置
lunges and Romanian deadlifts should be completely eliminated from the comeback 复出应彻底消除弓步和罗马尼亚硬拉
program that's not because they're inherently more dangerous but simply 程序不是因为它们本来就更危险，而是
because other exercises can stimulate the glutes and hamstrings equally well 因为其他运动也可以很好地刺激臀部和绳肌
without the same recovery cost at a time when your recovery is already low so to 在您的回收率已经很低的时候没有相同的恢复成本，因此
borrow a term from dr. mike is or tell we want to prioritize exercises that 向博士借个学期迈克（Mike）还是告诉我们要优先进行锻炼，
have a high stimulus to fatigue ratio in other words focus on movements you can 刺激疲劳比高，换句话说，专注于运动
feel working the muscle well without also having you feel completely wrecked 感觉肌肉很好，但又不会完全受伤
and sore for several days after and with a bit of forethought you can probably 在经过几天的深思熟虑之后，可能会痛了几天
come up with a list of exercises that fit these criteria for you now this also 提出适合您这些标准的练习清单
means that cables and machines are your best friends right now because they tend 意味着电缆和机器现在是您最好的朋友，因为它们倾向于
to be lower impact and less damaging than their free weight counterparts now 与目前的自由重量同类产品相比，具有更低的冲击力和更少的破坏力
of course you still want to do a free weight exercises so don't shy away from 当然，您仍然想进行自由重量练习，所以请不要回避
doing squats deadlifts and presses just reintroduce they're loading more 下蹲硬拉和压力机只是重新介绍他们正在加载更多
gradually and while compound movements pack a high stimulus they also pack a 逐渐地，虽然复合运动带来了强烈的刺激，他们也带来了
high fatigue so we need to be more careful with them at first as well now 高度疲劳，所以我们现在也需要在开始时更加小心
see in the fourth principle okay so after deciding the types of exercises we 在第四项原则中可以看到，所以在确定练习的类型之后，
want to focus on we need to set up the retraining parameters to fit the 要专注于我们，需要设置再训练参数以适合
comeback plan just right because we shouldn't just jump into whatever 卷土重来的计划是正确的，因为我们不应该只是跳入任何事情
program we were doing before we need to build a bridge to get there and we can 我们需要做的程序，然后才需要搭建一座桥梁才能到达那里，我们可以
divide that bridge up into an intro phase lasting one or two weeks into 将该桥梁划分为一个介绍阶段，持续一两个星期
transition phase also lasting one or two weeks so in total the bridge should take 过渡阶段也要持续一到两周，因此桥梁总共需要花费
you two to four weeks where the longer the break you took from the gym the 您两到四个星期从健身房休息的时间越长
longer the bridge you'll need now let's start with the intro side the main goal 现在您需要的桥梁更长，让我们从介绍性的角度开始
here is to work on the neural aspect of lifting so you're mostly just reteaching 这是关于提升的神经方面的工作，所以您大部分时间只是在重新学习
your body in your brain to work together again this means that for compound 您的大脑中的身体再次协同工作，这意味着
exercises like squat deadlifts and presses you want to focus 深蹲硬拉和想要集中力量的练习
exclusively on mastering good technique through the use of very light loads when 专门用于通过使用非常轻的负载来掌握好的技术
it comes to intensity we have two dials one for compound lifts and the other for 说到强度，我们有两个转盘，一个用于复合升降机，另一个用于
isolation exercises for the compound lifts everything should be at an RPE of 复合举升机的隔离练习一切都应在RPE为
5 or lower for the intro phase meaning you want to be leaving at least 5 reps 前奏阶段为5或更低，表示您希望至少保留5次
in the tank so to give you something more tangible you want to be somewhere 在水箱中，以便为您提供更切实的东西，您想在某个地方
in the range of 50 to 60 percent of your old one rep max 4 sets with moderate 占旧一份代表的50％到60％的范围，最多4套，中等
reps so something around 4 to 6 reps so if your benchpress 1 rep max was 275 代表大约4到6次代表，因此，如果Benchpress 1代表最大值为275
pounds before your two-month break you'll want to start your intro week 在您两个月休息之前，您需要花费磅，您需要开始介绍周
with 50 to 60% of that so just 135 to 165 pounds for 2 sets of 5 now that may 用50％到60％的重量，所以2组5包只要135到165磅
seem laughably light but remember you really don't need heavy loads to rebuild 看起来轻巧可笑，但请记住，您真的不需要繁重的重建工作
strength and size at all new lifters and by extension & D trained lifters don't 所有新的起重器的强度和尺寸以及经过扩展和D培训的起重器都没有
need to go very close to failure to grow in fact a recent mass research review 需要非常接近失败的增长，事实上最近的一项大规模研究评论
covered a study where a group training 7 to 8 reps shy of failure so at an RP of 涵盖了一项研究，该研究小组对失败进行了7至8次重复训练，因此RP为
2 or 3 still saw similar growth to a group going all the way to failure 2或3仍然看到与一直失败的群体相似的增长
across eight weeks and while this approach certainly wouldn't be optimal 在八个星期内，虽然这种方法肯定不是最佳方法
for maximizing growth over the long term it does show that you will still make 从长远来看最大程度地增长，这确实表明您仍然可以
solid progress leaving upwards of 5 reps in the tank after your training break 训练休息后，进度稳健，可在战车上留下5次以上
now keep in mind that pretty much all of your initial strength regain is going to 现在请记住，您几乎所有的初始力量恢复都将
come from your nervous system relearning the movement pattern so using very light 来自您的神经系统，重新掌握了运动方式，所以使用非常轻便
weight is actually very helpful or as jumping right back into heavy weight 体重实际上是很有帮助的，或者直接变重
could be actively harmful as your joints soft tissues and nervous system aren't 可能对您的关节软组织和神经系统没有积极作用
accustomed to heavy loading yet now for the isolation exercises I think we can 我现在习惯了繁重的隔离练习，我认为我们可以
be a little more liberal and crank the RPE up to a 7 or an 8 but I still 放宽一些，将RPE提升到7或8，但我仍然
recommend avoiding failure instead you want to use isolation exercises strictly 建议避免失败，而是要严格使用隔离练习
for establishing a strong mind muscle connection and getting acquainted with 建立牢固的心智肌肉连接并结识
what it feels like to get a good pump again now when it comes to the volume 现在谈到再次获得优质泵的感觉
dial I don't think we need to be quite as restrictive I personally think it's 拨号，我认为我们不需要严格限制，我个人认为
okay for most people to start with something around 7 to 10 sets per body 对于大多数人来说，可以从每个身体大约7到10套东西开始
part per week especially if you were doing bodyweight workouts or some other 每周锻炼一部分，尤其是在进行体重锻炼或其他一些锻炼时
physical activity during your break now this is the exact volume range 现在，您休息时进行的体育锻炼是确切的音量范围
Schoenfeld and gergich gave in their 2017 paper outlining an intro phase for Schoenfeld和gergich在2017年的论文中概述了
a one-year period ization scheme so there's no need to go ultra low on 一个为期一年的定期化计划，因此无需在
but I still don't recommend jumping right back to where your pre break 但我仍然不建议您跳回到您休息前的地方
volume was so if you're doing say three or four sets per exercise before you'd 音量是这样的，如果您要在每次练习前说三到四组
still want to knock that down to two or three sets now and then for frequency I 仍然想不时地将频率降低到两三集
think hitting each muscle twice per week is the sweet spot only turning the dial 认为每周两次击打每只肌肉是最好的选择，只是转动表盘
to once a week won't be enough to rebuild strength quickly because you 每周一次不足以快速重建力量，因为您
won't be getting in enough lifting practice from motor learning and then 不会从运动学习中获得足够的提升练习，然后
frequencies higher than two or maybe three can also be an issue at first 高于两个或三个的频率起初也可能是一个问题
because you probably won't be able to recover fast enough between those 因为您可能无法在两者之间快速恢复
sessions until the repeated bout effect ramps up so for the bridge I recommend 会议，直到重复的回合效果逐渐增强，所以对于桥梁，我建议
running either a push-pull leg split on six days per week or an upper lower 每周进行六天的推拉腿劈腿训练
split done four days per week this way you hit each muscle twice a week with at 每周进行四天的拆分，这样您每周两次击中每条肌肉
least a few days of recovery in between and my bridge program I include both 至少有几天的恢复时间，并且我的过渡计划包括了两者
options depending on your availability to train okay so that's the intro side 选项取决于您的培训能力，所以这是介绍性的一面
of the bridge now let's take a look at the transition side this one's a bit 现在让我们来看看过渡的那边
easier basic idea here is to just gradually start adding stuff at this 这里更简单的基本想法是，逐渐在此开始添加内容
point we can start turning the dials up as we gradually load more heavily so we 当我们逐渐加重负载时，我们可以开始转动拨盘，这样我们
can turn the intensity up on the compound list to an RPE of six or seven 可以将化合物列表上的强度提高到六或七的RPE
by increasing the weight on the bar and we can turn up the intensity on 通过增加杆的重量，我们可以提高强度
isolation exercises to an RP of eight or nine as long as soreness is decreasing 只要疼痛减轻，隔离运动的RP就会达到八或九
and recovery is improving now for volume as long as you find yourself recovering 只要您发现自己正在恢复，恢复的数量就会得到改善
well you can start to slowly increase the number of sets so if you're doing 好，你可以开始慢慢增加套数，所以如果你在做
two sets per exercise for the intro phase you can increase that to three 入门阶段每个练习两套，您可以将其增加到三套
sets per exercise especially for exercises you want to put more emphasis 每个练习可设置一组，尤其是对于您想要更加强调的练习
on okay so after the transition phase you've officially bridged yourself to a 好的，所以在过渡阶段之后，您已经正式将自己桥接到
point where you can start training normally again using the progression 您可以使用进度再次开始正常训练的点
methods appropriate for your level of advancement so for most of you you 适用于您的晋升水平的方法，因此适合大多数人
should be able to continue making great progress just using a simple linear 仅使用简单的线性就应该能够继续取得长足的进步
progression for at least to the next month or two from here this means you 从这里至少进展到下个月或两个月，这意味着您
can add some weight increment say five to twenty pounds from week to week 可以增加一些体重增加，例如每周增加五到二十磅
without needing to vary the rep ranges just simple progressions should be 无需更改代表范围，只需简单的进行即可
enough to get you making size and strength gains until you hit a plateau 足以使您获得体形和力量，直到达到高原
and at that point you're gonna need to start methodically tweaking variables 到那时，您将需要有条不紊地开始调整变量
like volume intensity frequency and exercise selection to keep driving the 例如音量强度频率和运动选择以保持驾驶
progress forward alright so like I said guys you can pick up my new four-week 前进，好吧，就像我说的，你们可以接我新的四个星期
bridge program over on Geoff nipper comm for free also part two of this video on 在Geoff nipper comm上免费架桥程序，也是该视频的第二部分
how to set up your nutrition after a training break is on the way next so 训练休息后如何设置营养
don't forget to subscribe so you don't miss that one also there's a full blog 不要忘记订阅，这样您就不会错过一个完整的博客
article covering the sign to details I covered in this video over on 文章详细介绍了我在本视频中介绍的标牌
my website if you guys would like to check that out don't forget to leave me 我的网站，如果你们想检查一下，别忘了离开我
a thumbs up if you enjoyed the video and I'll see you guys all here 如果您喜欢这个视频，请竖起大拇指，我会在这里见到你们
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