STRONGMAN NICK BEST

YOU NEED TO REST (A KEY TO GETTING BIG)!!!（變得魁梧的一個關鍵）

發表於2023 年 2 月 13 日由thagata TA撰寫

Nick best — （照片來源／擷自YouTube《**Nick Best**頻道》）

YOU NEED TO REST (A KEY TO GETTING BIG)!!!

（變得魁梧的一個關鍵）

Hey everybody and welcome back to another video. Today we got something kind of interesting and dear to my heart that we’re gonna cover today and it’s rest.　Okay so rest is really important. You see a lot of peiople out there and they want to get bigger they want to grow they want to do all these things with their body.
嗨!大家好，歡迎回到另一個影片。今天我們要談件有趣的事也是我心中很重視的，它就是休息。ＯＫ，所以休息真的很重要。你看到很多人想要變得魁梧、想要成長、想要用他們的身體做各種事情。

First, if you want to be super lean all the time, you’re not going to get real big. If you want to be lean, that’s fine, but take an off season get big, go through the old bodybuilders. An old bodybuilders you just call a bulking cycle where you try to get as big as you can and put on as much weight as you can, and then you can go into a cutting cycle, and you can do this like twice a year. Three months of building, three months of cutting, three months of bulding, three month of cutting. And what yo can do is by the end, you’ll put on between five and ten sometimes even fifteen pounds of muscle a year. Well yo do that after three to five years, you get pretty darn big. And then you can still be pretty lean half the year and then you can still be pretty strong the other half of the year. That’s the only way these work together. If you’re trying to do them at the same time, it doesn’t work.
首先如果你想要維持很精瘦，你就無法變得真的魁梧。如果你想要變瘦，這也可以，但挑一個淡季的時間變壯，像那些老派健美運動員。我說的老派健美運動員的方式是增肌循環（bulking cycle），就是你先儘可能的讓自己變大與增重，然後你再開始一個減重的循環，你可以一年做兩次這個循環。三個月增重，三個月減重，再三個月增重，再三個月減重。做了一年之後，你將會增加五到十，甚至是十五磅的肌肉量。當你持續做了三到五年，你會變得該死的健壯。而你仍舊可以在半年的時間裡是非常精瘦，另外半年的時間裡則是非常的強壯。這是唯一一個讓精瘦與魁梧同時存在的方法。如果你想要同時如此，這不成的。

But the most important thing that’s going to make you have a long career and be able to do this until you’re tired of doing it. It is the thing called Rest. Taking days off and knowing what your body feels like when you’re done, when you’re doing too much. If you’re sweating at night when you’re sleeping after an unbelievably hard workout. Okay, one night’s okay, you don’t train the next day, the next day if you’re still sweating when you’re trying to go to sleep, you’re doing it wrong. You went too hard, you’re overworking your body and your body’s not having the ability to catch up. So, that’s one big thing, “night sweats" are a big big thing. And it’s a very big indicator of how hard you go.
但是能讓你擁有一個長久的職涯且能夠持續做這個運動直到你厭倦了它，一個最重要的事情就是”休息”。休息幾天，當結束訓練的時候清楚知道你身體的真正感受，尤其是當你訓練得太過時。如果某天你做了很強力的訓練而當晚睡覺時盜汗，只有一天的話是ＯＫ的，第二天你就不要訓練，如果第二天晚上睡覺你仍然會盜汗，那你就做錯了。你的訓練強度太強了，超過你的身體能負擔的程度，所以你的身體沒有辦法跟上。所以說，這點非常重要，夜間盜汗是件大事，它是很重要的徵兆，表示你做了過度強力的訓練。

I was still on leg day on certain workout days, leg day I will be hot the whole next night and it is difficult to sleep that night when I’m trying to sleep. You know because my body I could just feel like a furnace, I’m reading them but the next day I rest, I dont’ do a whole lot, I stretch, which is very important, I stretch, I walk around a little bit, I do things to move around, and go about my business on a regular day. But I don’t train. I don’t train, okay.
某些訓練的時候我會做腿部日（leg day譯註：主要鍛鍊腿部的日子），腿部日接下來的整晚我會很熱，而當我睡覺時會很難入睡，你知道這是因為我的身體感覺像是個火爐，我清楚地知道這個狀態，而第二天我會休息，不做太多的運動，我會做伸展，這非常重要，我伸展，我也會走路，我做一些會四處移動的事，做些平常我會做的日常雜事。但是我不做訓練，我不做訓練，好嗎？

Now my body heals, it starts the healing process, it’s going, the next day I come in like today, I squat it on Saturday, here we are it’s Monday, and I did chest today. So, I did chest, shoulders and triceps today. And it was a good training day, I had a lot of energy for it and everything felt good, but I got rest from the legs I didn’t touch anthing that I did with my legs. Now, in two days which is Wednesday, I’m going to do back rear belts, and biceps. Okay, so and then I’m done for two days, then I take two days off. The only thing I do in between is some walking and some stretching, movements stuff, mobility stuff, but I don’t do anthing that’s physically taxing because my body needs to heal.
此時我的身體在修復，它開始修復的過程，持續地進行著。接下來的一天，像是我今天進來，我上禮拜六做了深蹲訓練（譯註：腿部的訓練），而今天是星期一，我今天就做了胸部肌群的訓練。我今天鍛鍊了胸部肌群、肩膀與手臂三頭肌。今天的訓練感覺很好，我有很多的能量，每件事也感覺起來很好，而我讓腿部休息，我沒有做任何跟腿部有關的事情。而在兩天之後也就是星期三，我會做後背的訓練帶（back rear belt）還有上臂二頭肌的訓練。所以說，我做了兩天，然後休息兩天，在這中間我只會做一些走路、一些伸展、移動的練習（movement）、活動度的練習（mobility），但我不會做體力上費勁的訓練，因為我的身體需要修復。

Now the simplest way I can put it to you all as far as the healing process goes (and I don’t need this paper I’m holding anymore) is I want you to think about velcro. Now if I take velcro on this hand and on this hand, and I put them together and I try to pull apart, it’s really super strong. Well that’s your muscle so when you work out, and then you put together and you let it rest all the way to where it’s healed it’s really strong again. But if you keep going and working out six days a week and that muscle starts healing here, it’s going to come apart really, you can just pull it apart, that’s how you get injured. That’s how you end your career because as the injuries pile up, decade after decade, your body’s only going to take so many injuries and this would be like “hey we’re not doing this anymore".
用一個簡單的方式來比喻這個修復的過程（我現在不再需要我手上這張紙了），請你想想看魔鬼氈。假設我左手上有魔鬼氈，右手上也有魔鬼氈，我把它們合在一起（譯註：兩隻手掌密合），然後試著分開，它真的就黏的很牢固。那就像你運動時的肌肉，你把它們合在一起讓它們持續休息一直到修復完成，那他就真的會非常強壯。但如果你持續運動，一周持續訓練六天，那肌肉就會在這個地方修復（譯註：兩隻手掌並未對準密合，左上右下），那它就很容易脫開，你可以把它拉扯開，這就是為什麼你會受傷。年復一年，當這些傷害一直累積，你的職涯就結束了，你的身體能承受的傷害是有限的，最後身體會說”喂，我們再也無法做這些了”。

So I’m 52, I’ve been doing this for 38 years now. This is the 25th year in a row that I’ve squatted over 800 punds. Now think about that for a minute and this is also the 25th year in a row I’ve totaled over 2000 pounds. That’s a long time. People just don’t do that. So you have to read your body, you have to get the proper amount of rest. It’s ungodly important and I’m going to tell you right now. It’s probably the most important thing you will do. Let me say that again, it’s probably the most important thing you will do.
我現在52歲，我已經做這樣的訓練38年了。今年是連續第25年我深蹲舉超過八百磅。請你好好的花點時間想想，這也是我連續第25年舉起超過兩千磅。這是很長的一段時間，很多人無法做到。你必須要傾聽你的身體，你需要有足夠的休息！這非常的重要，而我現在要告訴你的是，這可能是你該做的最重要的事。我再重複一次，這可能是你該做的最重要的事！

If your body doesn’t heal, you don’t grow. You dont’ grow, you don’t get your goals. It’s just that simple. And you don’t want your velcro healing here, you want it healing here, you want the muscle fibers to heal all the way and the connective tissue that’s something else to think about that a lot of people don’t think about, is your tendons and ligaments also have to heal. And they heal slower than muscle tissue. And that’s a big big thing I’m not getting injured. Huge thing, as a matter of fact. So that’s my ranting that’s my rating, rating for the day but this is very dear to my heart, and it’s one of the ways that I’ve lasted this long. 38 years in this.
如果你的身體沒有修復，你就不會進步，你不進步，你就達不到目標。就是這麼簡單。如果你不讓你的魔鬼氈在這個位置修復，你想要在這個位置修復，你想要你的肌肉組織整個修復，還有結締組織－這是很多人沒有想到的，你的肌腱和韌帶也需要修復。而它們的修復比肌肉組織需要更長的時間。這是我沒有受傷的一個很重要很重要的原因。事實上這非常非常重要！這是我今天要大聲呼籲的，這也是我心中懇切的說法。這也是為什麼我能持續這麼久的原因之一，做這個運動三十八年！

So I hope you enjoied this, if You like this, leave a like down there, hit the subscribe button if you like it, hit notifications, so you don’t miss any of these. And as always, train hard, train smart and be the best you can be.
我希望你喜歡這個影片，如果你喜歡，請在下面按讚，如果你喜歡請按訂閱跟小鈴鐺，你就不會錯過任何的影片。一如往常的，希望你認真地訓練，用聰明的方法訓練，成為你能成為的最好的你！

TOP 5 EXERCISES TO INCREASE YOUR BENCH PRESS (GET A HUGE CHEST)

發表於2022 年 1 月 25 日由thagata TA撰寫

HERE ARE THE TOP 5 EXERCISES TO INCREASE YOUR BENCH AND BUILD A BIGGER CHEST

IF YOU ENJOY THIS VIDEO MAKE SURE TO LEAVE A LIKE AND COMMENT BELOW WITH WHAT

YOU WANT TO SEE NEXT

AS ALWAYS, TRAIN HARD, TRAIN SMART, AND BE THE BEST YOU YOU CAN BE

– Nick Best

TOP 5 EXERCISES TO INCREASE YOUR BENCH PRESS (GET A HUGE CHEST)

Hey everybody welcome back to another video. Today we’re gonna go over the top five exercises to build a bigger bench press. If you like this video make sure you leave a like and let’s get into it.

All right guys, the first thing you have to do to get a better bench press is bench press, so that’s the first exercise. I know it’s a shocker, but there you go. So I recommend doing two heavy work sets, not a whole bunch of them, so when you work up, if you’re training for power, go for a set of three, and a really heavy single. If you’re training for size and power, a set of five and a set of three for your second set. And if you’re just trying to get a bigger chest I would say do a set of 12 and a set of six.

Okay the next exercise to get a better bench press is incline press.

Again two heavy sets for work, one heavy set of three and another heavy single if you’re trying to get strong, follow the same reps keep into the other one. So five and three if you’re trying to big and strong, and basically 12 and six if you’re just trying to build a bigger chest.

The next exercise to get a bigger bench press is dumbbell press and flies.

You’re gonna lay flat on your back and you’re gonna do basically a bench press with dumbbells and come all the way down dip it into your armpits with the thing and come up and touch them together and do your reps this way. Now, after that you do a set of flies so you’re going to grab something light maybe 15 to 25 pounds and either come land the bench and come out as far as you can and come up and squeeze. So you’re going to do a set of 10 and then you’re going to do another set of 15 on these and that’s the resting that actually work really well for that.

Okay the next one’s very similar it’s inclined presses and flies. So again, a set of ten or you’re gonna do two sets of ten, two sets of ten and then the flies as well. So a set of 10 and then do your flies. Do that twice and that will work really well.

Last but not least, you have dips. You’re going to want to do basically three sets of dips and you’re going to do a set of 10, weighted. And then you’re gonna do a set of five, weighted even heavier. And then your last one, you’re just gonna do body weight for as many reps as you can get. My best is 72 reps at the end of a dip workout.

All right, that’s gonna wrap it up for the five best exercises to build a bigger bench press. If you like this, please leave a like and make sure you subscribe, so you don’t miss anything. As always, train hard, train smart, and be the best you can be.

The best exercises for athletes with strongman Nick Best

Nick Best：HOW TO EAT BEFORE YOU WORK OUT (WHAT TO DO!!!)

Strongman-Nick Best teaches how to build a good grip!(MUST see)

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STRONGMAN NICK BEST

The best exercises for athletes with strongman Nick Best(大力士Nick Best教運動員如何訓練)

發表於2021 年 10 月 13 日由thagata TA撰寫

The best exercises for athletes with strongman Nick Best(大力士Nick Best教運動員如何訓練)-中英文

Hey everybody today I’m going to go over the best exercises for some of the sports that you play. These movements are exercises that will carry over well and directly impact your game. If you like this video, make sure you leave a like and let’s get into it.
嗨各位，今天我將介紹針對你所做的各種運動的最佳訓練方式。這些訓練可以幫助你，並直接影響你做這些運動的狀況。如果你喜歡這個影片，確認你按了讚，我們開始吧。

First one we’re going to talk about is football. Your lower body and your feet are probably the most important thing in it, so first exercise is going to be squats. You have to have explosive legs, you need to fight off into things and you need to hit things really hard. Next power cleans, this directly affects when you’re snapping in there. You’re tackling so you explode with your hips through the tackle, and it will greatly impact the force that you can tackle somebody with. So that’ll make a big difference. And the last one is actually incline press not bench press, because rarely you’re standing up doing this in football, you’re like this. This is your incline press, so incline press is going to directly impact your football. So those are three exercises for football. If you want to see more on football, comment below, and I’ll give you a more in-depth video about football.
首先我們要談的是橄欖球。從事這個運動最重要的部位是你的下半身以及腳，所以第一個練習是深蹲（squats）。你必須要擁有具爆發力的雙腿，因為你需要擊退其他東西，你也會大力的撞擊某些東西。第二項練習是瞬發上搏（power cleans），這可以直接幫助你當你發球進攻（snap）的時候。你擒抱的時候爆發力會從臀部啟動，這個練習可以大大增強你擒抱他人時的力量。這個練習能帶來很大的改變。最後一項練習是斜板握推（incline press），並不是仰臥推舉（bench press），因為打橄欖球的時候，你很少會站的直挺挺的做推這個動作，你會像是這樣的推出去。這就是你的斜板握推，所以斜板握推的練習將能直接幫助你打橄欖球。這是為了打橄欖球而做的三項練習動作。如果你想要看到更多關於橄欖球的意見，請在下方留言，我會給你更多關於橄欖球的詳細影片。

Next is basketball. The three impact exercises going to carry over basketball are clearly squats. Because you have to jump, so you have to have explosively strong legs. Next will also be power cleans, a lot like football, but again this will assist your jumping and it’ll allow you to jump higher with more explosive force. Next will be shoulders, shoulder press. The stronger your shoulders are, because you got to hold your hands up in the air a lot when you’re shooting. And you also keep people off with your elbows, so your shoulders are very important in basketball. So if you want more exercises on basketball, please comment below.
接下來要談的是籃球。很顯然的，深蹲（squat）是三項能夠幫助籃球運動的練習之一。因為你需要跳躍，所以要擁有具有爆發力的強壯雙腿。第二項練習也是瞬發上搏（power cleans），這跟橄欖球很像，這項運動可以幫助你跳躍，能夠讓你跳得更高也更有爆發力。接下來是肩膀的練習，肩上推舉（shoulder press）。你的肩膀需要變得更強壯，因為投籃的時候你會常常將雙手舉高維持在空中。另外你也需要用手肘防守其他人，所以在籃球運動中你的肩膀非常重要。如果你想要知道更多關於籃球的訓練方式，請在下方留言。

Next up will be hockey. Now with hockey, squats are going to be very important because you guys also have to have explosive legs. You have to be able to just tear off across the ice. Next will be side lunges, not just regular lunges, side lunges. Because you’re always pushing off, going to the left and to the right with your legs. And side lunges simulate that a whole lot better than regular lunges do. And the last one will be sled drags. Now, not triple sledge drags where you grab this way and pull. You get a truck pull harness and you pull the sled, but you put your feet like you would when you’re skating, at the same angle, and you drag the sled that way. Developing, you know, your power and pushing out your legs. Those are the three for hockey. If you want more hockey exercises, please comment below.
下一個要講的是曲棍球。對於曲棍球運動，深蹲是非常重要的，因為你們需要有非常有爆發力的雙腿。你需要能夠橫越冰面衝刺。接下來的練習是弓箭步（side lunges），不是正面的弓箭步而是側弓步。因為你的腿部總是在推滑，用你的腿滑向左邊然後滑向右邊。而側弓步很好的模擬了這個動作，比正面的弓箭步好的多。最後一項是拉雪橇訓練（sled drag）。現在，（譯註：02:18）並不是三點式拉雪橇這樣的拉繩跟出力。你用一條拉卡車用的繩具（truck pull harness），然後拉雪橇，你的腳擺放的方式像你在滑冰的時候一樣，相同的角度，你用這樣的方式拉雪橇。這些是曲棍球的三種加強訓練方式。如果你想要知道更多關於曲棍球的練習，請在下方留言。

All right and last is soccer. With soccer, your footwork’s very important, so jumping rope will help you a lot with your footwork and your foot speed. And foot speed is really important, you can do ladders or whatever, but there’s nothing quite like jumping rope to work on your feet ,so that would be one. Two, circuit training, you have to do a lot of cardiovascular output and you’re always running different speeds throughout the whole game and circuit training would directly apply to that. And last will be lunges. Because you have to take some pretty hard steps and plant and turn and everything else, and lunges will greatly help strengthen your legs. So when you have to make good cutting movements you’ll be able to do that. If you like this or want to hear more about soccer, and things you can do to train for it, leave a comment below.
好的，最後要講的是足球。踢足球的時候，你的腳步動作非常重要，所以跳繩可以大大的幫助你的步法還有你腳的速度。腳的速度真的很重要，你可以做繩梯（ladders）之類的訓練，但這些都沒有跳繩對你的腳的幫助那麼大，所以跳繩是一項。第二個是循環訓練（circuit training），足球運動中你需要很大的心血管輸出量，整場比賽過程你一直用不同的速度奔跑，所以循環訓練可以直接適用在這個狀況。最後一項練習是弓箭步。因為你有時候需要踩踏很重的步伐、起跳、轉身諸如此類，而弓箭步可以大大幫助強化你的雙腿。因而當你需要做一些快速衝刺的動作時，你可以做得到。如果你喜歡我說的或者想要知道更多關於足球的訓練，請在下面留言。

If you want to see video of a more in-depth breakdown of that sport, and the exercises that are good for it, comment down below and we’ll make that video for you. So don’t forget to subscribe. And train hard, train smart, and we’ll see you next time.
如果你想要看到更詳細解構某種運動的影片，還有做甚麼訓練可以幫助這項運動，請在下方留言，我們會為你製作這個影片。還有，別忘了按訂閱。希望你認真地訓練，用聰明的方法訓練，我們下次再見！

#strongman #StrongmanNickBest #NickBest #squats #benchpress #shoulderpress #學佛新生活

STRONGMAN NICK BEST

Nick Best：HOW TO EAT BEFORE YOU WORK OUT (WHAT TO DO!!!)- 訓練前如何吃(怎麼做？）

發表於2021 年 9 月 14 日由thagata TA撰寫

Nick Best：HOW TO EAT BEFORE YOU WORK OUT (WHAT TO DO!!!)- 訓練前如何吃(怎麼做？）

以下影片內容是最強大力士（strongest man)，也是有大力士祖父之稱的nick best介紹一個關於如何在鍛煉前進食的方法。

Hey guys, welcome back to another video, today we’re going to be talking about the best things to eat before you workout. Foods can really make or break your workouts. So this is really going to help you get a better workout and a better pump and be able to help you train better.

嗨各位，歡迎回來觀看另一個影片。今天我們要聊的是訓練前吃什麼最好。食物真的可以幫助你訓練或者是搞砸它。所以這真的會幫助你達到一次比較好的練習、更好的肌肉泵感，也能幫助你訓練得更好。

Alright, so the first thing you want to do is get a good meal with carbohydrates whether it’s rice, potatoes, some type of oatmeal and a good amount of it about two hours before you work out. That way it’s not sitting in your stomach as you’re trying to train and taking blood away from your muscles. So definitely do that. I try to get in, got two to three hundred maybe 400 grams before I train which is a pretty good size meal. It’ll be like a big bowl of rice and then I’ll throw a little bit of dextrose on top of that to get more carbs in and that’s kind of what I eat before I work out but there you can also do oatmeal and you can also do like some potatoes, stuff like that. If you’re trying to be leaner, you know you can slice up your potatoes and cook them and eat them like chips. But I would definitely eat that about two hours before you work out.

好的，首先你要做的是吃一份含有碳水化合物的餐點，可以是米飯，馬鈴薯，或是某種麥片，在你訓練前兩個小時吃足夠份量的這類餐點。如此一來，當你訓練時食物不會還待在你的胃裡頭，也就不會把血液帶離開你的肌肉。請你務必要這麼做。訓練前我試著吃兩三百也許四百公克的食物，這是蠻有份量的一餐。它像是一大碗的米飯，然後我會丟一些葡萄糖在上面以攝取更多碳水化合物，這大概就是我進行訓練之前吃的，但你也可以吃麥片或你喜歡馬鈴薯之類的。如果你要變瘦，你可以把馬鈴薯切片煮熟，像吃洋芋片那樣吃。但我絕對會在訓練前兩個小時吃。

Now, that being said, about a half hour before you work out, you want to get your pre-workout in, that way it gets in, it hits, it’s going, but you don’t get a blood sugar drop or get that really uneasy feeling while you’re training. So you want to hit that about a half hour before you work out. Now I use Defeat by Cerberus as my my pre-workout. I only use half a scoop. Do not get dependent on your pre-workouts for you to have a good training session. They’re useful tool but don’t go overboard on. Now I do too, take a full scoop of the Destroy. The Destroy is an intra workout and it’s full of electrolytes so that helps. I mix them at the same time, I sip on the whole thing slowly. I don’t done at once. I’ve done about half of it right away, and then I sip on the rest of it throughout the workout, and then replenish my water back into the glass that I’m drinking out of.

所以說呢，訓練前大約半個小時，你會想吃預鍛鍊營養品（ｐｒｅ－ｗｏｒｋｏｕｔ），如此一來它會進入體內產生作用，而進行訓練時你也不會有血糖降低或者其他非常不舒服的感覺。所以你會想要訓練前的半個小時吃它。我現在吃的是Ｃｅｒｂｅｒｕｓ公司的Ｄｅｆｅａｔ預鍛鍊營養品。我只吃半杓。不要依賴預鍛鍊營養品來帶給你一次很好的訓練。它們是很好的工具但不要過度使用。現在我也會吃一杓Ｄｅｓｔｒｏｙ，這是訓練進行中吃的營養品，它富含電解質，所以也有幫助。我把它們同時混在一起，慢慢地啜飲，不會一次喝完。我大概是馬上喝掉一半，在訓練過程中我會慢慢啜飲剩下的一半，然後把水加進這個杯子喝。

So those are a few tips. It’ll give you a much better, much cleaner workout. This one’s short today. If you like this, please hit like. Oh my god dude I’m dying today. I’m going through a painful and slow death trying to get this outro. On this really short video if you like this please like it and subscribe, hit the notifications so that you don’t miss any little tidbits of knowledge that gets passed down and anything that could possibly help you work out. And as always train hard, train smart and be the best you can be.

這是一些小建議，它可以帶給你更好更清爽的訓練經驗。今天這個影片比較短。如果你喜歡，請按讚。噢我的老天，我今天感覺快掛了，試著講這個結語讓我像是經歷一次痛苦又緩慢的死亡。如果你喜歡這個很短的影片，請你按讚並訂閱，按那個小鈴鐺你就不會錯過任何經驗的傳承，或者任何可能幫助你訓練的訊息。一如往常的，希望你勤奮的練習，用聰明的方法練習，達到你能做得到的最好狀態！