……拿“科学”来包装他们的健身推销话术。求求大家别在这种“锻炼”上浪费时间了，除非你身体真的弱到做个深蹲就能要了你的命。真心建议看看 Mark Rippetoe 的《力量训练基础》（Starting Strength），里面才是真正管用的建议。“强壮的人比弱小的人更难被杀死，总体上也更有用。”——Mark Rippetoe。编辑：顺便对比下时间成本：花好几年去追逐最新“科学”的……
…"scientific" to describe their exercise pitches. Please don't waste your time with this "workout," unless of course you're so weak and fragile that it'll literally kill you to do a squat. Really look into Starting Strength by Mark Rippetoe for actual good advice. "Strong people are harder to kill than weak people, and more useful in general." - Mark Rippetoe Edit: Btw, time comparison: spend years chasing the latest "scientific"…
……生活。如果你想健康长寿，重点应该放在绝对力量上。深蹲、硬拉、搬运不规则重物等等。如果你刚开始接触撸铁，找个懂行的人给你纠正动作。或者干脆直接读 Mark Rippetoe 的《力量训练基础》。那可是大重量力量训练的圣经。证明人：我硬拉能达到体重的 3 倍多，同时还能保持 7 分钟跑完一英里的体能。
…life. If you want to have a healthy, long life focus on overall strength. Squats, deadlifts, odd-object carries etc. If you're new to lifting, have someone who isn't show you proper form. Or just read Starting Strength by Mark Rippetoe. Its the bible of heavy lifts. Source: I can deadlift more than 3 times my bodyweight while still having a 7 min mile.
……几年前我有很严重的腰痛。后来我开始去健身房做抗阻力量训练。从一开始硬拉 80 磅都会痛，到现在能拉 495 磅做 3 次。现在完全不腰痛了。我也推荐 Mark Rippetoe 的《力量训练基础》。真的很管用。真希望我能说服我老婆去练后蹲和硬拉。她也有腰背部的问题，但就是死活不肯采取行动解决。
…really bad lower back pain years ago. Started going to the gym and doing weight training. Went from not being able to deadlift 80 lbs without pain to 495lbs for 3 reps. No back pain now. I also recommend "Starting Strength" by Mark Ripptoe. It works. I wish I could convince my wife to do back squats and deadlifts. She's also having back problems but she's stubbornly refusing to do anything about them.
For anyone interested... if you want good posture, if you want to really be in shape, there are a million fads out there, but the best book by far is "Starting Strength" [1]. (It's also one of the best-selling on Amazon.) It essentially focuses on just the squat, deadlift, press, bench press, and (later) power clean, devoting around forty pages to each, and explains…
Mark Rippetoe 写的《力量训练基础》（这本书和作者本人在力量训练圈几乎受到了大家的一致推崇）也是一个极好的起点。初学者往往会被各种各样相互矛盾的观点搞得晕头转向……
The book "Starting Strength" by Mark Rippetoe (book and author pretty much universally lauded by the strength training community) is also a great starting point. Beginners can often become overwhelmed by all the differing viewpoints…
……由于开链负荷带来的膝盖问题。不过能思考这些问题挺好的。我强烈推荐 Athlean-X（他的 YouTube 免费视频，他的付费课程我不予置评）和 Mark Rippetoe 的《力量训练基础》训练计划。结合这两者，我开始接触了点举重训练，而且彻底爱上了它。我的体态比过去 40 年里的任何时候都要好。不过听我一句劝，慢慢来。肌肉适应得很快……
…the knees from the open chain loading. It's good to be thinking of this stuff though. I highly recommend Athlean-X(his free youtube videos, can't say anything about his programs) and Mark Rippetoe's Starting Strength program. Between these two, I've gotten into a little weightlifting and I'm loving it. My posture is better than it's been in 40 years. Just do yourself a favor and go slow. Muscles adapt quickly…
……拿“科学”来包装他们的健身推销话术。求求大家别在这种“锻炼”上浪费时间了，除非你身体真的弱到做个深蹲就能要了你的命。真心建议看看 Mark Rippetoe 的《力量训练基础》（Starting Strength），里面才是真正管用的建议。“强壮的人比弱小的人更难被杀死，总体上也更有用。”——Mark Rippetoe。编辑：顺便对比下时间成本：花好几年去追逐最新“科学”的……
…"scientific" to describe their exercise pitches. Please don't waste your time with this "workout," unless of course you're so weak and fragile that it'll literally kill you to do a squat. Really look into Starting Strength by Mark Rippetoe for actual good advice. "Strong people are harder to kill than weak people, and more useful in general." - Mark Rippetoe Edit: Btw, time comparison: spend years chasing the latest "scientific"…
……生活。如果你想健康长寿，重点应该放在绝对力量上。深蹲、硬拉、搬运不规则重物等等。如果你刚开始接触撸铁，找个懂行的人给你纠正动作。或者干脆直接读 Mark Rippetoe 的《力量训练基础》。那可是大重量力量训练的圣经。证明人：我硬拉能达到体重的 3 倍多，同时还能保持 7 分钟跑完一英里的体能。
…life. If you want to have a healthy, long life focus on overall strength. Squats, deadlifts, odd-object carries etc. If you're new to lifting, have someone who isn't show you proper form. Or just read Starting Strength by Mark Rippetoe. Its the bible of heavy lifts. Source: I can deadlift more than 3 times my bodyweight while still having a 7 min mile.
……几年前我有很严重的腰痛。后来我开始去健身房做抗阻力量训练。从一开始硬拉 80 磅都会痛，到现在能拉 495 磅做 3 次。现在完全不腰痛了。我也推荐 Mark Rippetoe 的《力量训练基础》。真的很管用。真希望我能说服我老婆去练后蹲和硬拉。她也有腰背部的问题，但就是死活不肯采取行动解决。
…really bad lower back pain years ago. Started going to the gym and doing weight training. Went from not being able to deadlift 80 lbs without pain to 495lbs for 3 reps. No back pain now. I also recommend "Starting Strength" by Mark Ripptoe. It works. I wish I could convince my wife to do back squats and deadlifts. She's also having back problems but she's stubbornly refusing to do anything about them.
给有兴趣的人提个建议……如果你想要良好的体态，如果你想真正练出好身材，市面上有一百万种跟风的噱头，但迄今为止最好的一本书就是《力量训练基础》[1]。（它也是亚马逊上的畅销书之一。）它基本上就只死磕深蹲、硬拉、推举、卧推以及（后期的）高翻，每个动作都花了大概四十页去剖析，并且解释了……
For anyone interested... if you want good posture, if you want to really be in shape, there are a million fads out there, but the best book by far is "Starting Strength" [1]. (It's also one of the best-selling on Amazon.) It essentially focuses on just the squat, deadlift, press, bench press, and (later) power clean, devoting around forty pages to each, and explains…
Mark Rippetoe 写的《力量训练基础》（这本书和作者本人在力量训练圈几乎受到了大家的一致推崇）也是一个极好的起点。初学者往往会被各种各样相互矛盾的观点搞得晕头转向……
The book "Starting Strength" by Mark Rippetoe (book and author pretty much universally lauded by the strength training community) is also a great starting point. Beginners can often become overwhelmed by all the differing viewpoints…
……由于开链负荷带来的膝盖问题。不过能思考这些问题挺好的。我强烈推荐 Athlean-X（他的 YouTube 免费视频，他的付费课程我不予置评）和 Mark Rippetoe 的《力量训练基础》训练计划。结合这两者，我开始接触了点举重训练，而且彻底爱上了它。我的体态比过去 40 年里的任何时候都要好。不过听我一句劝，慢慢来。肌肉适应得很快……
…the knees from the open chain loading. It's good to be thinking of this stuff though. I highly recommend Athlean-X(his free youtube videos, can't say anything about his programs) and Mark Rippetoe's Starting Strength program. Between these two, I've gotten into a little weightlifting and I'm loving it. My posture is better than it's been in 40 years. Just do yourself a favor and go slow. Muscles adapt quickly…