hi guys today's topic is gonna be about the importance of genetics in 大家好，今天的话题将是关于遗传学在
bodybuilding I think a lot of people disregard this topic so I decided to 健美运动我认为很多人都忽略了这个话题，所以我决定
share my opinion about it let's get it started 分享我对它的看法让我们开始吧
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there are a couple of factors that determine your genetics and the first 有几个因素决定您的遗传学，首先
one is your body type there are three main body types in general and they are 一种是您的身体类型，通常有三种主要的身体类型，它们是
ectomorph and morph and mesomorph but this doesn't mean that you should be ectomorph和morph和mesomorph，但这并不意味着您应该
exactly one of them because you can be a mix between two body types like me for 恰好是其中之一，因为您可以像我这样将两种身材混合在一起
example I am between ecto and mesomorph and probably a lot of other people are 例如我介于ecto和mesomorph之间，可能还有很多其他人
somewhere in between these three main body types so they can give you an idea 在这三种主要身体类型之间的某个地方，以便他们可以给您一个想法
and coordinate you but it doesn't mean that you are exactly one of them now 并协调你，但这并不意味着你现在就是其中之一
let's take a look at each one of them separately the ectomorph is the typical 让我们分别看一下其中的每一个ectomorph是典型的
skinny guide ectomorph struggle to gain weight and they have very fast 瘦向导ectomorph努力增加体重，而且很快
metabolism probably everyone has that one friend that eats whatever he wants 新陈代谢可能每个人都有一个朋友吃任何他想要的
and still has abs now this is the typical 现在仍然有腹肌这是典型的
ectomorph they struggle to gain muscle but on the other hand they don't gain 他们试图获得肌肉，但另一方面却没有获得
fat to the next body type is endomorph they are the totally opposite of 下一个身体类型的脂肪是内啡肽，它们与
ectomorph they are big and with high tendency to store fat if you are and 它们是大的，如果您和
morph you should be very strict with your diet because every calorie can make 您应该严格控制饮食，因为每种卡路里都能使
a big difference in your body fat percentage the next body type is the 下一个身体类型是您体内脂肪百分比的巨大差异
mesomorph now this is the best body type for bodybuilders the mesomorphs are 现在，这是健美运动员的最佳身体类型。
muscular with a good metabolism and they have a very responsive muscle cells so 肌肉具有良好的新陈代谢，并且它们的肌肉细胞反应非常快
they can gain muscle pretty quick which makes mesomorphs the perfect body type 他们可以很快获得肌肉，从而使中型体型成为完美的体型
for bodybuilding the second factor I'm going to mention is the bone 对于健美运动，我要提到的第二个因素是骨骼
construction and especially shoulder to hip ratio in order to look a static and 构造，尤其是肩膀与臀部的比例，以便看起来静态和
have the v-shaped upper body you need to have broad shoulders and slim waist when 拥有V型上身，您需要在肩膀宽阔且腰部苗条时
I was competing I've seen bodybuilders around 75 kilograms that looked bigger 我在比赛中见过一些健美运动员，体重约75公斤，看上去更大
than me when I was 90 kilograms and this is because the slim waist creates an 比我90公斤重的时候还高
illusion that the back and the arms are bigger than they actually are so the 幻想背部和手臂比实际要大，所以
bone construction is something very important for by building and it's also 骨骼构造对于建筑而言非常重要，而且
something you can't change the third factor is the muscle shaped 你无法改变的第三个因素是肌肉的形状
tendon attachments and tendon lengths the muscle shape is also something you 肌腱附件和肌腱长度肌肉形状也是
can't change and you can grow your muscles and they can get stronger but 不变，你可以成长肌肉，它们可以变得更强壮，但是
their shape stays the same tendons are the connective tissue that attaches 它们的形状保持相同的腱是附着的结缔组织
muscles to the bone people with shorter tendons have bigger potential to grow 肌腱较短的骨骼肌肉有更大的成长潜力
their muscles because their muscle belly is bigger than people with longer 他们的肌肉，因为他们的腹部比长的人更大
tendons the muscle building potential of each muscle group is also different and 肌腱每个肌肉群的肌肉建立潜力也不同，
it's something you can't change probably most of you have that one or two muscle 这是你无法改变的事情，大概大多数人只有一两条肌肉
groups that just don't grow as fast as the other muscle groups in your body for 只是生长速度不如您体内其他肌肉群快
me it was the chest and the legs and especially the upper chest in the Bustos 我是胸部和腿，尤其是Bustos的上胸部
medialis muscle or the so called teardrop of the quad muscles I always 我一直是内侧肌或四头肌的所谓泪珠
train my chest as hard as I could but he never grew as big as I wanted it to be 尽我所能训练我的胸部，但他从未长过我想要的那么大
same thing with my legs I have slightly longer legs and I always had problems 我的腿也有同样的东西，我的腿稍长，我总是有问题
with getting good size on my quads so the muscle shape and the attachments are 在我的四头肌上获得合适的尺寸，因此肌肉形状和附件
very important if you want to have a good looking and aesthetic physique 如果您要拥有漂亮的外观和美感，这非常重要
especially for the arms the good attachments and the good muscle shape 特别是对于手臂来说，良好的附着力和良好的肌肉形状
makes the whole arm looks full and bigger the last factor is the muscle 使整个手臂看起来饱满和更大最后一个因素是肌肉
building potential everyone has a different muscle building potential and 建立潜力每个人都有不同的肌肉建立潜力，
some people can gain muscle a lot faster than others even if they both train and 有些人即使训练和锻炼肌肉也比其他人快得多
eat the same way naturally man can gain between 15 and 25 kilograms of muscle 以相同的方式吃东西，自然人可以获得15到25公斤的肌肉
throughout their whole lifetime and the amount of muscle you can gain naturally 在他们的整个一生中，您可以自然获得的肌肉量
for one year is around 12 kilograms maximum the best games usually happen 一年最多最多约12公斤
during the first year of training because after a couple of years of 在培训的第一年，因为经过几年的训练
training your body adapts to the workouts and you need to do constant 锻炼身体以适应锻炼，您需要不断做
changes in order to grow also the more closer you're getting to your maximum 为了成长而改变，也越接近最大化
generic muscle building limit the harder it gets to build muscle I personally 普通的肌肉锻炼限制了我个人锻炼肌肉的难度
can't say that the first year I started lifting weights more seriously and I 不能说我开始更认真地举重的第一年，我
learned about nutrition so I knew what I was doing at the gym and in the kitchen 了解营养知识，所以我知道自己在健身房和厨房里正在做的事情
I gained about 6 kilograms muscle but after many years of training 经过多年的训练，我的肌肉增加了约6公斤
and trying to be bigger and better as I can I got stuck so at some point 并尝试变得更大和更好，我有时会卡住
probably in 2013 I got to a shape and a size that I just couldn't surpass no 大概在2013年，我达到了我无法超越的形状和大小
matter what I was doing and I was training at 100% but I was just staying 不管我在做什么，我都在100％训练，但我只是留下来
the same even my strength was stuck so I just 同样，即使我的力量被卡住，所以我只是
couldn't make any progress what I've noticed is also that I needed to train 我没有注意到任何进步，也是我需要训练的
at 1% just to maintain that shape otherwise my shape was going down I 保持形状为1％，否则我的形状会下降
think that at that point I had reached my genetic limit or I was pretty close 认为那时我已经达到了遗传极限，或者我已经接近了
to reaching it and what I see in the fitness industry today is that a lot of 达到目标，我今天在健身行业看到的是
people with good genetics give false expectations to their powers by saying 具有良好遗传学的人会说出错误的期望
that their physique is achievable and not mentioning the importance of 他们的体质是可以实现的，更不用说
genetics I've been doing personal coaching through the years and from this 多年来，我一直在做遗传学
experience I can say that all of the people had results but some people 经验我可以说所有人都有成果，但有些人
gained muscle a lot faster than others and that everyone have a different 肌肉增长速度比其他人快很多，每个人都有不同的肌肉
muscle building limit if you put 100 people on the same training plan and the 如果您将100个人置于相同的训练计划上，并且
same diet you don't expect them to have the same results what I'm trying to say 相同的饮食，你不希望他们有相同的结果，我想说的是
is that when someone is big and lean and he's saying that his physique can be 是当某人又大又瘦时，他说他的体格可以
achieved naturally doesn't mean that everyone can achieve it it's like in 自然地实现并不意味着每个人都可以实现它，就像
every other sport if you put 100 people to train and eat the same way as Usain 所有其他运动，如果您让100人接受与美国相同的训练和饮食方式
Bolt you don't expect them to run as fast as him right these genetics so 断断续续，你不希望它们像他这样正确地运行着那么快
after everything said the conclusion is that genetics are very important for 在一切都说完之后，结论是遗传学对于
body buildings if you ask me they are arguably the most important thing in 健美运动，如果你问我，它们可以说是最重要的事情
bodybuilding so that's why you should never try to look like certain 健美运动，所以这就是为什么你永远不要试图看起来像
individuals you see online because you don't have their genetics the only 您在网上看到的个人，因为您没有唯一的遗传
option you have is to dedicate yourself to the training process work with your 您的选择是致力于自己的培训过程
genetics and try to get the best of them so guys I hope this video was helpful if 遗传学，并尝试获得最好的遗传学，所以我希望这个视频对您有所帮助
you find it helpful please like the video subscribe to my channel and hit 您觉得有帮助，请像视频一样订阅我的频道并点击
that Bell thanks for watching 贝尔感谢您的收看