今天的视频我们来次亲密接触 Comin at you from all directions today
开幕式简直太疯狂了 that was an intense little opening
我其实在看一个以前的Swoldier Nation练腿视频 I was actually washing one of my old Swoldier Nation videos from back in the day it was a leg day
我在训练前就这样坐着 告诉你们我那天要做什么 and I just sit and talk like this before the work, I kind of tell you what we were gonna do that day
就好像在培养感情似的 好像我们是对情侣 it was almost like, a little courting session, like we are courting, we're a couple
而我现在的视频总是直入正题 没有亲密感 没有热身 now I just a rush it into it, there's no intimacy, there's no warm-up
没有说 嘿 准备一起去训练吧 there's no, hey, let's get ready to workout together
直接就开始了 这样会毁了一段感情的 it was just jumping into it and that will ruin a relationship
所以我想 既然我们现在在Fitness Culture so I think now that we're here at Fitness Culture
我有机会在我的办公室里 and I have the opportunity to come up into this office, my office
和你们说说话 我应该利用好这个机会 and talk to you guys, I should take advantage of that
那么今天 新项目要发布了 so today, we're launching
之前的Big项目现在叫做肌霸项目 so the big program is now called the swole program
我们有精瘦项目 力量项目 竞技项目 we have the lean, we have power, athlete
之后还有个一周三练的项目 and then we have a three day a week program
为了那些不能像我这样常去健身的人准备的 for those of you that can't get into the gym as much as I can
很开心能够做出这些 就像是我的工作 I'm pretty blessed to do that, it's kind of my job
那么这周所有项目都要发布了 在周一 23号 so this week everything launches, Monday the 23nd
你可以去fitnessculture.com everything is, you know, you can go to fitnessculture.com
选择想要的项目 里面还有营养教学 机动性教学 pick the program you want, you can also get nutrition, mobility
我们加了很多新特性 we added all these new features
在我们的app上你可以看到每天的训练计划 we created our own app where you up, you watch your daily workouts again since you
无论如何 周一 23号会发布 anyhow, that starts Monday the 23nd
这之后的每一天你都可以报名 you'll be able to sign up every day after that
什么时候都可以 没有登记时间限制 doesn't matter how long, we have no registration area
之前你需要在一周内报名 不然项目就关闭了 like before was you had like a week to sign up and then we close that, close it down
现在报名窗口永远开放 it'll be open forever after that
所以23号以后 你什么时候报名都行 so after the 23nd, you can sign up whenever
我今天要进行力量项目的训练 but I am going through the power program
我们一直在做竞技项目的训练 we're doing some workouts from the athlete program
今天会带你们一展力量项目的风采 so today is what you can expect on the power program
之后会加一些健美的动作 这是我的老本行 and then we're gonna throw some bodybuilding stuff in there because that's what I do
力量项目的话 我们要做急速卧推和潘德勒划船 the power program we're doing speed bench, and then some pin lay rows
两天前我练了胸和背 今天再用这两个动作练一下 so I hit chest and back two days ago, hitting it today again just with those two exercises
当然 力量训练就是针对卧推 深蹲 硬拉 so power program obviously designed to get your bench, squat, deadlift
为了让你变得更强壮而准备的 it's a power program designed to get you stronger
所以会比其他项目包含更多的卧推 深蹲和硬拉训练 so we're gonna be benching, squatting and dead lifting more than any of the other programs
虽然我们周一练了胸和背 so even though we hit chest on Monday, chest and back
还是要胸背各做一个训练 然后练肩 we're hitting one exercise for each of those and then jumping into shoulders
之后用一些？？？作为结尾 and then we're going to finish off with some pipes, pipe dreams baby
你们准备好了吗？ Jake会过来一起 you guys ready to do this? Jake's gonna jump in
我们开始吧 先去热身 let's just knock it out, let's go warm up first
之前说过 一定要热身 because you gotta warm up, we talked about that
犹他州现在特别冷 走吧 it's cold in here in Utah, let's go
你在做什么呢？ what do you got in there?
- 做做H3P训练 - H3P呀 - just some H3P - H3P
- 第一天 - 训练第一天 - day one - day one of it
期待看你的训练 我在这边练练肩 I can't wait to watch this, I'm just gonna be over here doing my shoulders
看着你受折磨 第一天的话还不是很痛苦 watching you in pain, this is day one, day one's not too bad
他在那里做H3P项目 哥们你好吗 he's on that H3P, how you doing?
感觉极好 我一直都这么棒 I'm fantastic, I'm always fantastic man
准备好练练力量了吗？ ready to do some strong stuff there?
- ，？？ - 今天我们大重量练肩 - ..?? - we have a heavy shoulder day
快速卧推你想上多大重量？ how much you want to be doing this speed bench?
我可是玩力量举的 I'm a strong man, you know
他会用你的最大重量来做快速卧推 he's be doing your max on speed bench
我没在笑 因为可能也会用我的最大重量 I'm not laughing, cuz he's gonna do my max too
哟 今天练肩 做一些弹力带拉伸热身 yo, it is a shoulder day, some band pull parts to warm up here
还有一些躯干旋转热身 also trunk rotation stuff
这其实力量项目里的一次训练 so this is actually a power day from the power program
因为我们的力量项目的目标也包括获得一个身材 because our power program is also designed to make you look good
你会发现我们的所有项目的目标都有两个 you'll see everything that we do is to design for both things
悬挂在杠铃杆上 收缩肩胛骨 scapula retraction is here hanging from a barbell
这是我加在训练计划里的 我超爱这个动作 this was my input for the workout, I love these
膝上哑铃旋转 我们经常做这个 off the knee dumbbell rotation, we do a lot of this stuff
注重肩部健康啊朋友们 肩部健康 shoulder health people, shoulder health
胸部热身 我们今天要做一些绑带快速卧推 warming up the chest, because we are doing some speed banded bench press today
所以要先热身一下胸部 走着 so I got to warm up the chest a little bit, here we go
绑带快速卧推的做法是在三秒内完成三次 so the idea on the speed banded bench press is to get all three reps under three seconds
我们已经完成过了胸背的力量训练 now we've hit already our back and chest power day
这个动作可以放在一周的后面来做 募集二型肌纤维 this is just some work we do later on the week type two muscle fibers
不然我们永远不会用绑带卧推来做到力竭 you never see us going to failure with band work later on in the week or for that matter ever
三次重复 重量比较大 under three reps, we got heavy there
之后直接进入超级组 俯身划船 and then straight into, straight into super setting, bent over row
背角没有完全达到90度 这之后开始肩部训练 backs not quite at 90 there, from there, we jump into our shoulder exercises
站姿过顶推举 关键在于将杠铃推过头顶 standing overhead press here, the idea is to get that head through at the top
肩部要足够灵活 也是那么多肩部机动性训练的原因所在 you have to have good shoulder mobility hence all of the shoulder mobility stuff we do in order to have a good press
面拉 前面练过了前束 现在我们要训练后束 face pulls, so we work the anterior delt, now we're working the posterior delt here
接下来开始侧平举 from there, we're jumping into a lateral raise
我会把每一个动作的组数和次数列出来 I'll add the sets and reps on each one of these
也可以在力量项目中找到 是一次肩部训练 but again it's from the power program, it is a shoulder day
颈后的次数比较少 不想听到有人跟我抱怨肩峰撞击的问题 a little bit lower in reps behind the back, I don't want to hear anyone complaining about, you know, impingements
如果你有肩峰撞击问题 做这个训练只能更糟糕 this exercise, if you have an impingement will make it worse
但如果你的肩部足够健康 这是很棒的训练 but it's if you have healthy shoulders, it's great exercise
接下来我们还练了手臂 from there, we also hit some pipes
当然 不练手臂的练肩日是不完整的 definitely no shoulder day is complete without a little arms
注重肩部的健康 训练下三角肌 getting shoulder health here, getting some trap three involved
有一对灵活的肩膀是我所缺少的 但我正在努力 having mobile shoulders is something I don't have, but I am working on now
练肱二 要知道20英寸（50.8厘米）的手臂不是白来的 biceps because we all know the 20 inch arms don't grow on trees
只有经常弯举的人才会有 they grow on people to do a lot of curls
同样 多用肩部发力 肘部要比我更直一点 again more shoulder work, keep my elbow straighter than that
我做的有问题 今天早些时候我做了些抓举 it's my problem, like I did some snatches earlier today
我的肘部没有打直 可以看到我一直试着伸直肘部 and my, my elbows weren't all the way straight, and I keep on keeping my elbow straighter there if you can see
回收肩胛骨 之后下拉 retracting scapula and then pulling
反向弯举 reverse curl
今天是练肩日 我们加了一些手臂训练 so because it's shoulder day, and we were hitting these arms
还加了一些有利于肩部健康的动作 we're also throwing in some shoulder work just for healthy shoulders
肱三屈伸 tricep extensions down there
我会把训练的组数次数什么的告诉你们 I'll get you guys the workout, like I said the reps and sets on all of these things
带着负重背心做YTW训练 finishing off of YTWs with the weighted vest on
用YTW做训练结尾非常酸爽 and these YTWs are killer at the end there
哟 虽然作风老派 但这画外音极其新潮 yo that's us kicking an old-school style with a new-school flair with the voiceover
明天有个活动 我要做油管直播 或者一拍式 so I got something coming tomorrow, I'm gonna be doing a YouTube live, a one-take
我也不知道要做直播还是一拍式视频 I don't know if we do a live or a one-take
我们要在油管发布新消息 we're gonna be dropping, dropping some news, pertaining to YouTube
我特别期待 I'm pretty excited about it
为了变成油管资深玩家 get more, more into this YouTube game
我们正在做出改变 all I know is we're we're making moves
人们一直在说 要磨砺自己 做出改变 活在当下 people say all the time, we're grinding, we're making moves, we're hustling
我特别讨厌磨砺这个词儿 这是我最不喜欢的词儿 I hate that word grinding, it's my least favorite word, grinding
今天的训练是力量项目里的 today's workout it was that power day
我们有力量项目 竞技项目 and again we have the power program, we have the athlete program
有肌霸项目 之前叫做Big项目 还有精瘦项目 we have the big which is now called swole, the lean program
这些项目都会有测试阶段 也有正式版 and with those programs, there's a testing phase and on-ramp if you want
还有饮食管理的功能 目前我们还没有宏养计算器 you guys get nutrition, a meal builder, so we don't have a macro counter yet
可以暂时先用MyFitnessPal if you want just use myfitnesspal for right now
现在人们都不知道怎么算宏养 也不想去算 for right now people don't know how to count macros or don't want to count macros
我们有饮食管理 用法很简单 app上有相关解释 we have actual meal builders, it's pretty simple and we explained it on the app
还有机动性练习 身体的灵活性对训练有很大影响 we also have mobility, so one thing that sets us apart is our mobility coming in
要拉伸 要确保 stretching, making sure our, you know
维护好我们的身体 因为平时训练时肌肉一直在收缩 we are preserving our bodies here, because we do so much in the gym shortening, shortening all the muscles
我们要把它拉长 所以要有机动性练习 we want to lengthen it out, so we have mobility as well
同时我们还有女性项目 we also female programs on there
可以说 Steve Cook Fitness Culture, so you guys, you say, hey, Steve Cook, Fitness Culture,
Courtney King Jacob Hutton和Sunny Hutton Courtney King, Jacob Hutton, and Sunny Hutton
我们一起来帮你 we got you covered
好了 拭目以待明天的公告 all right, stay tuned for that announcement tomorrow
给这个视频点个赞 give this video a thumbs up
如果你还没订阅 敬请订阅 if you guys aren't subscribed and want to, you always can
现在的油管可以这么玩 like it's a thing that you can do these days on YouTube
下面有个订阅的按钮 你可以点一下 there's a subscribe button down here at the bottom, just click it
马上就要到一百万了 你想做队友还是做对手呢？ we're on our way to a million, are you with us or against us?
希望是队友 我真的很想做一个一百万订阅视频 I hope you're with us, because I really want to have a really cool video for a million views
我不知道一百万的时候要做个什么视频 I don't know what I'm gonna do for a million you
评论告诉我 你觉得当到了一百万时我要做什么？ leave in the comment section below, what you think we should do when
不是如果 是当到了一百万时 not if, when we hit a million?
我觉得应该在三月底左右就能达到 I'm thinking it's gonna happen sometime at the end of March
我们一起来实现它吧 这将会是场盛宴 let's make it happen people, it's gonna be a party
应该会在澳大利亚举办一场披萨派对 actually host a pizza party in Australia
那个时候我可能在澳洲 cuz that's probably where I'll be
好了 我们稍后聊再聊 alright guys, I'll talk to you guys later
明天发布宣告时 我们再见 see you ma?ana for a special announcement