跟讀練習: getting jacked is easy, actually - 通過影片學習英語口語

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Getting muscular, also sometimes referred to as natural bodybuilding, or getting a jacked physique, or getting ripped, or getting shredded,

or getting aesthetic, or getting swole, or getting buff, or getting yoked, or getting peeled, or making gains, or whatever people will call it two months from now, is actually pretty easy.

You can see that over time, getting jacked has become less of an achievement and more of an expectation, because pretty much everyone works out now.

My guess is because house prices are unaffordable, friends are basically impossible to make outside of school, your hobbies aren't interesting unless they make money,

everyone who doesn't look like a model is chopped, marriage rates are plummeting, and it's hard to make a living

when everyone's fighting for only a small chance at getting not a piece of the pie, but a piece of a piece of a piece of a piece of the pie.

But at least we can all get big muscles, look in the mirror, and tell ourselves that at least we're doing something right in this world.

A common question most people wonder

when they begin is how long does it take to get muscular and that really depends on how optimal your workouts are, your age, your gender, your genetics,

your diet, your sleep, your height, your starting body weight and most importantly it depends on what you define as muscular.

If you have average expectations as in you just want to see a noticeable change in your physique

then it probably takes about six months.

If you want to really visually look like your workout and probably at least one year.

If you want to look like the muscular people you see from time to time in real life, two to three years.

If you want to look like the shredded people you see every day on the internet, probably four to six hundred milligrams per week.

And if you want to be truly happy with how your physique looks, you are probably asking for too much.

No matter what your goal is, one of the saving graces about building muscle is

that progress is fast at the beginning and exponentially slows down the more muscular you get.

That means Because someone who's been training for two years is much, much bigger and stronger than they were at the beginning.

This beginning portion is called newbie gains, where you can do pretty much any recommended workout routine, and as long as you make a conscious effort to lift hard,

sleep, and eat protein, you can't not build muscle.

Usually during the next two years of training, you do grow a lot, and you do have noticeable changes, but it's not as fast as the progress you made during your first two years.

If this part was newbie gains, this part is maybe gains.

Here, you can no longer afford to have a bad diet and a pump and dump workout schedule, where you skip weeks at a time and just do whatever machine is open.

You actually have to start measuring your progress.

Tracking your sets and reps, sticking to a good diet, not skipping days, not skipping sleep, not watching videos about working out as a replacement for working out,

and lastly in most cases someone who's trained for eight years

looks barely any different from how they looked after year four

or five this is the stage at which you're basically just maintaining

and looking for ways to optimize and eek out a little more progress either

that or you get fed up of how slow you're building muscle

so just to feel some sense of progress again you switch to something entirely different like powerlifting

or you start rock climbing Or you hit the courts, or you hop on a cycle, or you hop on a cycle.

Or one day, after working out, you come home, relax, and hop on.

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So where was I?

Oh yeah, hopping on a cycle.

No one should actually do it.

It's basically swapping your vital life-sustaining organs for a little bit extra muscle and strength, which no one will actually care about anyway because you didn't get it naturally.

Even if your excuse is that you want to become something like a professional bodyguard, where you really need a lot of muscle, like way more than the average person.

Imagine how embarrassing it would be to juice up

and shave years off of your life and still not even get the job because you're too small.

It would literally be impossible to come back from that kind of thing.

So you're better off not even considering going down that road.

Anyway, the reason why I say building muscle pretty much all comes down to consistency is

that being consistent even just two times a week, even with some unoptimized 90 minute full body routine that you find on the first page of Google,

will eventually get you to fill out most of your muscular potential.

Because first of all, everyone on earth who has ever lifted consistently at least two times a week for an extended period of time, at some point began to take pride in it.

And after a few years, it usually ends up making about 25% to 90% of your personality.

You'll very quickly realize what progressive overload is.

You need to increase the weight you're lifting or the reps you're doing to keep making gains.

You'll start looking up diet tips.

You'll start learning about different exercise variations.

You'll start researching what the optimal protein sources are, what the optimal protein per pound of body weight is, and you'll probably even accidentally get sucked into a niche fitness rabbit hole.

So no, you really don't have to know anything about bulking

or cutting or optimal exercise form or optimal workout splits when you start going to the gym.

Because as long as you go consistently and never stop, you will voluntarily start seeking out that information.

Even the people who study all that stuff before working out for the first time will still end up researching everything again,

just cause it's one of the few times you can watch videos about one of your hobbies, while also feeling like you're doing something productive.

Another reason why working out consistently is more important than working out optimally is

that we're all going to the same place anyway.

Since I said before, if you train well and have a decent diet, your visible progress starts maxing out after about 6-8 years of training.

And honestly it's probably faster than that, but I'm trying to be nice.

So eventually, we're all going to get pretty close to our max potential, and whether you do 20 sets per muscle group per week, or you just do 10,

or you do 40, the only thing that changes is how long it'll take you to get to that max potential.

In fact, pretty much everything when it comes to muscle building is diminishing returns, which means as you do more and more sets for an exercise,

each additional set has less and less of an effect.

As you eat more and more grams of protein, each additional gram is less and less useful.

As you add more and more workout days to your schedule, each additional day builds less and less muscle.

As you watch more and more youtube videos about the gym, each additional- Anyway, if you look at this chart,

uh, it says 4 sets per muscle group per week is the minimum effective dose needed to increase your muscle size.

And that's fractional sets, meaning for your biceps, a set of bicep curls counts as one set, but a set of pull-ups, which is meant for your back muscles,

will also count towards half a set of biceps, since your biceps are one of the muscles that are active during pull-ups.

You can tell because on the machine it'll show a transparent guy with his biceps highlighted in red.

So as you can see, the more and more sets you do, the less and less efficient it gets.

If going all the way down here is almost double the effort with barely any additional muscle size gained,

then you might as well stick around here for your biceps to save time and energy for other muscle groups.

After all, the ceiling for how much muscle you can gain in your lifetime

is still basically the same no matter how long it takes you.

So what's really the point of rushing to get there?

I mean obviously you can get your dream physique faster, but even then you'll still have to keep working out to maintain that physique.

If you ask a gym bro, do you ever plan to stop working out?

They'd be like, no bro, even if you're not getting bigger bro, the health benefits bro, like the bone density, the glucose regulation, they last your whole life bro.

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bro not bro lifting bro kills your gains bro.

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Well said.

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So if you never plan to stop working out, all you have to do to max out your potential is to make consistent progress even if it's slow progress.

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The only thing you have to avoid is moving backwards which is caused by long periods where you miss workouts, you stop training certain muscle groups,

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uh you don't eat properly and you don't get enough sleep.

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Because the main reason a lot of people get stuck looking

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the same for multiple years in a row is they start working out six days a week

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and they stop working out for a month then recover the lost progress

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and stop working out again and they keep repeating this forever doing the same weight for the same reps every session.

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Compare that with someone who works just two times a week

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but never misses a week and always tries to do an extra rep or a little extra weight.

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Since their progress is always consistently going up and never down they will slowly but surely max out their potential.

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So the next time you feel like quitting the gym because there's too many sweats, squatting 400 pounds and making that sound every time they go up like a pressure washer,

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just know that you're only about 3-5 years away from being a sweat yourself.

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So now I'm just going to answer the most common questions I've found on Google for how to gain muscle.

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And if you're doubting my credibility here, I've gotten one pixel wider since the last video.

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What's the best workout split?

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It depends on how many days a week you work out.

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My favorite split is whatever machines are open, but these are some good ones.

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Does calisthenics work?

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Yeah, but it's harder to make measurable progress because you're not able to add weight as easily.

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When does the soreness go away?

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After a few weeks, how do you gain weight?

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A lot of people oversimplify the answer to this question by just saying, lift hard, sleep more, eat more.

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But I think the answer is a lot more complicated and varies from person to person.

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My suggestions would be lifting hard, sleeping more, and eating more.

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Is cardio necessary?

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本課的詞彙與口語要點

這節 B2 級別的口語課以影片“getting jacked is easy, actually”為素材。影片中反覆出現的詞有：muscle, progress, bro, gain。這段影片共有 126 個句子、2155 個單詞可供跟讀。講話部分時長為 10:26。說話人語速較快，每分鐘約 207 個詞，會出現較多連讀和弱讀。 85% 的單詞屬於英語最常用的 3,000 詞，其餘的詞建議在練習前先學一下。

影片中的重點詞彙

影片中最難的 15 個單詞，附發音和釋義：

單詞	發音	釋義
workout 名詞	/ˈwɝk.aʊ̯t/	鍛煉 /鍛鍊 or 鍛鍊 /鍛鍊
muscular 形容詞	/ˈmʌs.kjʊl.ə/	肌肉的
biceps 名詞	/ˈbaɪ.sɛps/	二頭肌 /二頭肌
physique 名詞		體質 /體質
optimal 形容詞	/ˈɑptɪməl/	最佳的
depend 動詞	/dɪˈpɛnd/	信任, 信賴 /信賴
newbie 名詞	/ˈnjuːbi/	新手, 菜鳥 /菜鳥
shred 動詞	/ʃɹɛd/	切碎
gram 名詞	/ˈɡɹæm/	克, 公克
hobby 名詞	/ˈhɑ.bi/	愛好 /愛好, 嗜好
expectation 名詞	/ˌɛk.spɛkˈteɪ.ʃən/	等待
sweat 動詞	/swɛt/	流汗, 發汗 /發汗
realistic 形容詞	/ˌɹɪəˈlɪs.tɪk/	現實 /現實, 栩栩如生
bodybuilding 名詞	/ˈbɑ.diˌbɪl.dɪŋ/	健美運動 /健美運動
bodyguard 名詞	/ˈbɑːdiɡɑːɹd/	保鏢 /保鏢, 護衛 /護衛

影片中出現的短語動詞

單詞	發音	釋義
work out 動詞	/ˌwɝk ˈaʊt/	計算 /計算, 算出
end up 動詞		到達
go up 動詞		上昇 /上升, 上去
fill out 動詞	/fɪl ˈaʊt/	填, 填寫 /填寫
go away 動詞		離開 /離開, 走
go down 動詞		下降, 下去
look up 動詞	/ˌlʊk ˈʌp/	仰, 上看
sign up 動詞		報名 /報名, 註冊 /註冊

值得反覆跟讀的句子

影片中簡短而完整的句子，可以直接用在日常對話裡：

You'll very quickly realize what progressive overload is.
You'll start learning about different exercise variations.
What's the best workout split?
After a few weeks, how do you gain weight?

影片中的語法

說話人最常用的結構，並附上影片中的原話：

結構	影片中的用法
定語從句 who / which + 從句 — 補充說明人或事物	everyone who doesn · people who study · returns, which means
現在完成時 have/has + 過去分詞 — 過去發生但與現在仍有關聯的事	has become · hasn't played · has ever lifted
被動語態 be + 過去分詞 — 強調發生了什麼，而不是誰做的	is chopped · is called · is meant

需要注意的發音

說話人用了 40 次縮略和弱讀形式，例如 you're, you'll, don't。請按聽到的簡短形式來說。

“th” 音: calisthenics /ˌkæ.lɪsˈθɛ.nɪks/, aesthetic /ɛsˈθɛ.tɪk/
“sh” 和 “zh” 音: shred /ʃɹɛd/, expectation /ˌɛk.spɛkˈteɪ.ʃən/, diminish /dɪˈmɪnɪʃ/, exponentially /ɛkspə(ʊ)ˈnɛnʃəli/, fractional /ˈfɹæk.ʃən.əl/
長單詞——注意重音位置: expectation /ˌɛk.spɛkˈteɪ.ʃən/, bodybuilding /ˈbɑ.diˌbɪl.dɪŋ/, calisthenics /ˌkæ.lɪsˈθɛ.nɪks/, decorator /ˈdɛkəˌɹeɪtɚ/, exponentially /ɛkspə(ʊ)ˈnɛnʃəli/

如何用這段影片練習

先完整聽一遍影片，不要開口，記下不認識的單詞。
先用 0.75 倍速逐句跟讀，熟練之後再回到正常速度。
錄下自己的聲音並與原聲對比，特別注意 workout, muscular, biceps 這類單詞。

什麼是跟讀法？

跟讀法 (Shadowing) 是一種有科學依據的語言學習技巧，最初開發用於專業口譯員的培訓，並由多語言者Alexander Arguelles博士普及。這個方法簡單而強大：您在聽英語母語原聲的同時立即大聲重複——就像是一個延遲1-2秒緊跟說話者的影子。與被動聽力或語法練習不同，跟讀法強迫您的大腦和口腔肌肉同時處理並模模擬實的講話模式。研究表明它能顯著提高發音準確性，語調，節奏，連讀，聽力理解和口語流利度——使其成為雅思口語備考和真實英語交流最有效的方法之一。

影子跟讀法: 閱讀完整分步指南 →

跟讀練習: getting jacked is easy, actually - 通過影片學習英語口語

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