翻译：柠檬不加冰 后期：朱红
校对：Katherine
在上周的阿诺德运动节上 last week at the Arnold sports festival
我与Amanda Bucci 她男友Brian Decosta I went for a workout with Amanda Bucciher boyfriend, Brian Decosta,
字幕菌团 体育
以及我女友Stephanie buttermore一起健身 and my girlfriend Stephanie buttermore
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各性别代表人数相同 even though there was an even representation of the sexes
训练量也差不多一样 we did more or less the same workout
只显现了微弱的不同 with a few minor differences all highlight
然而我们不能夸大“微弱”的含义 and the significance of the term minor really can't be overstated
男性与女性的实际训练差异 since practical training differences between men and women
和已根结于人机体中的基本训练观 come down to slight variations
可以归根于轻微的波动 and tweaks to an already sounds fundamental training philosophy embedded in basic human physiology
并不一定是性别的差异 not necessarily predicated on sex differences
早些天 一个女收银员告诉我 Earlier that week a female grocery store cashier told me
她想要变得强壮 而不是肌肉大块的那种 that she wanted to get more toned but not bulky
向我解释说多做有氧运动一定有效 and explained to me that more cardio must be the solution
我告诉她举重也许更好 I told her that lifting weight might be a better solution
许多人还坚持认为 a lot of folks still seem to be convinced
女性举重会变得笨重 肌肉大块等等 that women who lift weights will end up looking as thick, bulky, masculine and so on
当然 女性确实有塑造肌肉的潜力 and while women certainly do have an impressive potential to build muscles
这样做通常能够锻炼出大多数女性想要的身材而不是怪异的体形 Doing so, generally results in that so-called toned look that most women are aiming for not the monstrous physique
这种怪异体形只能通过食用胆固醇 but is usually only attainable with steroid use
进阶或极其严格的训练 or an advanced and extremely rigorous training
和制定实施塑肌外形的营养计划来获得 and nutrition plan specifically dedicated to attaining that more muscular look
在Ins上搜索#girlwholift one look through the #girlswholift hashtag on Instagram
大约一千四百万的反例可以推倒这种误解 Will provide about 14 million counterexamples to this common misconception
女性举重会变得像浩克的思想是错误的 but while it's untrue that women will look like the Hulk if they start lifting weights
女性在塑造肌肉上没有什么潜力 这也是错误的 it's also untrue that women have a poor potential to build muscle
尽管一般男性拥有的睾酮是女性的15倍 While on average men can have 15 times more testosterone than women
但是他们在塑造肌肉上的天赋潜能是差不多的 Their natural potentials to build muscle are actually quite similar
是怎样个差不多取决于你问的是谁 the answer to how similar will depend on who you ask
我曾与科学作家Menno Henselmans谈过这个 I spoke with scientific author Menno Henselmans about this
他认为男性与女性在塑造肌肉的潜力是完全一样的 And he seems convinced that men and women have pretty much the exact same potential to build muscle
实际上这并不冲突 It's not that controversial actually
因为许多研究表明男性和女性实际上拥有完全一样的相对生长潜力 Because most research indicates that women and men actually have the exact same relative growth potential
当然有许多证据可以支持这一点 and certainly there is some evidence to support this
2001年一项关于男女性力量训练的差异的研究 the 2001 study looking at the differences between men and women in response to strength training
发现在六个月训练之后男女性肌肉的增加并无不同 found no difference in muscle gained after six months
也有许多其他相似的研究可以证明这一点 there's plenty other similar researches to support this idea as well
然而也有文献认为男人可以塑造更多的肌肉 however conflicting literature suggests that men can build more muscle than women
例如 这篇论文发现在六个月力量训练之后 for example this paper found that in a six-month strength training intervention
男性比女性增长了两倍的肌肉 men gained about twice as much muscle as women
根据这些科学健身文献 我们可以做一个总结 a summary that falls in line with scientific fitness authored
然而MacDonald认为女性可以拥有大概男性的一半肌肉 while MacDonald's suggestion that women can expect roughly half the muscle beam of men
总之女性可以塑造出相当可观的肌肉 In all, women certainly can build an appreciable amount of muscles
大概男性肥大潜力的50%-100% likely found somewhere between fifty to a hundred percent of the hypertrophic potential of the men
导致最终结果的最主要原因是女性体形小 the main difference in the final results is due to the fact that women start out smaller
她们天生没有什么肌肉 而有更多的体脂 They genetically have less muscle and more body fat
但正如我们知道的那样 她们塑造肌肉的潜能实际和男性十分相似 but as far as we know their potential ability to build muscle is actually very similar to that of men
尽管男性总的来说要比女性更加强壮 although men tend to be stronger than women on an absolute basis
97%的这种差异是因为肌肉质量的不同 没有别的原因了 97% of this difference is attributed to differences in muscle mass and nothing else
所以如果男性和女性的肌肉质量一样 so if you have a man and a woman with the same muscle mass
很有可能他们的力量也是一样的 there's a good chance they'll have the same strength
这会随着训练变量而改变 and this is a trend that follows through across many training variables
通常来说 男性女性之间的差异可以用肌肉质量和体脂来解释 usually the differences between men and women can be explained by differences in muscle mass and body fat
而不是性别本身 not sex per se
但仍有一些需要强调的地方 but for all that there are still some things to highlight
首先是荷尔蒙的差异 the first being a difference in hormones
因为女性的雌性激素是男性的9倍 because women can have about 9 times more estrogen than men
这意味着她们不得不接受荷尔蒙所带来的结果 it means they get to reap all the rewards of that hormone
进行新陈代谢 转换葡萄糖 on not only metabolic health and glucose handling
同样还有修护肌肉和防止分解代谢 but muscular repair and preventing catabolism
主要训练含义是女性可以从更多的练习中恢复过来 the main training implication here is that women are able to recover from more work
这意味着她们可以在每次锻炼中做更多组 更多动作 每周做更多的练习 which means they can do more sets and reps per workout in more workouts per week
因为训练量 And since training volume
总组数和次数与增大体形和增加力量紧密相关 or the total sets and reps has been very tightly correlated with increases in size and strength
同等数量的女性可以比男性做更多训练的假设也就能说通了 it makes sense that assuming all equal women should do more than men
如果她们想要将结果最大化 if they want to maximize the results
第二个和训练相关的主要差异与所谓的易疲劳性有关 The second main difference relevant to training has to do with so-called fatigability
我们仍需要做更多的研究要论证为什么女性不容易疲劳 we still need more research to flush out exactly why women don't fatigue as much as men
有着相当复杂的关系 but it appears to be fairly complex with differences
但是看起来与肌肉 荷尔蒙以及神经系统的不同 in the muscles themselves,hormones the nervous system and more
强调几个重点 女性拥有更好的血流和肌肉灌注 To highlight a couple key points , women have better blood flow and muscle perfusion
这意味着疲劳包括药物可以更好地从肌肉中清理出来 which means that fatigue inducing the tablets can be cleared out of the muscle better and well than men
她们也拥有大量的一类慢型肌肉纤维 更适合做需要耐力的工作 they also have a greater proportional area of the slow type 1 muscle fibers which are better suited for endurance tasks
这些因素和女性比男性更适合做更多次数的结果相补充 these factors are in concert with others yields the net result that women are better at doing higher reps than men
在规定的强度下 她们可以比男性做更多下 and that they can do more reps at a given intensity than men
同理 女性在每组之间的休息时间更短 Women can probably get away with shorter rest periods between sets than men for the same reason
当然 缺点是比起男性 女性不太适合做高强度的训练 of course the flip side of this is that women are less suited for explosive training than men
这也意味着增加力量的假设说得通的话 Which means that assuming planing To Your Strengths makes sense
男性可以从更高强度的节奏中获益 men can benefit from more explosive tempos with some more forceful positives
女性则更适合慢节奏 and women might do better with a slower tempo
当然 用非黑即白的观念想问题是不明智的 of course it isn't smart to think in black and white terms
所以我认为男性尝试慢节奏 多次数也是可以的 so I think it would still be smart for men to include some slow tempo or high rep work
对于一些女性而言 做一些常规的高强度训练也是可以的 and for some women to include some more explosive work in the routines
最后 男性和女性的上半身和下半身存在非常显著的差异 and finally there is a pretty clearly documented difference in the upper and lower bodies of men and women
1993年论文表明女性的上身力量是男性的50% the 1993 paper reported women having about 50% of the strength of men in the upper body
下身力量是男性的66% but 66 percent of the strengths for lower body
这也就可以说吗为什么女性更喜欢腿部训练 and this might explain why women tend to enjoy training legs more than men
因为她们更擅长 they're better at it
所以男性和女性训练的差异 so the main training differences between men and women
是因为女性有更好的恢复力 stem from women having better recoverability
抗疲劳力以及上下半身的力量的差异 and lower fatigue ability with some upper to lower body strength discrepancy
知道了这些细微差异 大部分基本肌骨骼生理学可以同时运用于男性和女性 With these nuance in Minds the majority of fundamental musculoskeletal physiology applies to both sexes
最终 主要的机制可以导致过度生长 and ultimately the primary mechanism driving hypertrophy,
机械拉伸在男性和女性之间没什么不同 namely mechanical tension doesn't discriminate based on gender
大家还好吗 what is going on everyone
首先我要感谢你们观看这个视频 first I just want to say thank you so much for watching the video
如果喜欢的话 不要忘记点赞哦 don't forget to hit the thumbs up button if you did like
我花了很多心思在上面 it I put a lot of effort into this one
给我一些鼓励 点赞吧 so wish you show me some support and hit the like button
我现在回到了加拿大 Stephanie这周会来看我 I am back in Canada but Stephanie's coming to visit me this weekend
我真的非常激动 so I'm really excited about that
我在下面的留言板留下了Stephanie Amanda和Brian频道的链接 put the links to Stephanie's, Amanda's and Brian's channels all in the description box below
对Menno Henselmans的采访视频不久就会播出 my full interview with Menno Henselmans is going to live very soon
你们可以查看我的播客 if you can check that out on my podcast
可以在我的社交平台上查看更多相关信息 and just stay tuned to my social media channels for more info about that
同样也有一些朋友问我我是如何找到视频中的这些信息的 also a lot of people will ask me how it is that I find all the information that I use in these videos
我一直在使用的最可靠的资源是Examine.com and one of my most trusted resources that I use all the time is Examine.com
我最近在他们每月的研究评论上为他们做了一个采访 I recently did an interview for them on their monthly research reviews
他们从今天全网5折 they're running a 50% off sale starting today on their whole website
所以我放了一个链接 可以帮你们省点钱 so I have an affiliate link where you can save some money
支持我 订阅研究评论 support me and subscribe to the research review
查看留言板的链接 And check out that link in the description
谢谢观看 thank you guys so much for watching
下个视频见 I'll see you in the next video