跟读练习: Why Almost Everyone Is Wasting Their Time In The Gym - 通过视频学习英语口语

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What if half the time and effort you're spending in the gym isn't actually doing anything?

What?

I know, I know how that sounds, but I just ran an experiment on over 200 people,

and what we found went against everything I thought I knew about training.

I'll break down exactly what we did, why most studies never catch this, and how many workouts you actually need to get the best results.

Ever since I got into lifting, I've always been someone who trains.

A lot.

Usually with six hard workouts a week because according to the latest research, the more sets you do with the gym, the faster you grow.

But most of these studies have only tested high volumes on one or two muscles at a time, not your entire body.

So was I actually getting more gains training six days per week?

Or could I have gotten just as good of results training with half of that?

To find out, I just need to run one of the biggest experiments on my life on 200 real people.

That's Drew.

He's one of 200 lifters we recruited as part of our 10 -week experiment, where each lifter was randomly assigned into one of two groups.

The first group, which

Drew fell into, is training six days per week using a push -pull leg split.

Pretty much the exact same routine I followed for years, with around 20 sets per muscle per week.

Now, Now the second group is also doing a push -pull leg split, but only three workouts per week.

So same general program, same muscles worked, but half the workouts and half the number of sets.

Coming off, working out six days a week, this is kind of nothing.

Like me, and most of the subjects we polled, Matt is predicting that the group training twice as much should build the most muscle.

He's even worried if he'll be able to build any muscle at all in this plan.

I don't know.

I hope I don't get fat.

Now to control everyone's nutrition, every subject followed a small calorie surplus with a minimum daily protein target.

And everything was trapped in our Built With Science app.

And so if we noticed anyone wasn't consistent, we kicked them out of the experiment.

We also made sure both groups were balanced for gender and had an equal number of beginner and intermediates in each.

And as for how we're measuring muscle growth, each week participants are submitting circumference measurements of their flexed and unflexed muscles.

And while you might think this isn't the most accurate way to assess growth, a lot of studies, including some of your videos,

Jeremy, you'll take a smaller group of people and do these really high -tech body composition measurements.

But obviously, you can only do that with small groups of people.

So with this kind of design,

what we do is we sacrifice the high -tech body comp measurements so that we can expand out and get a more,

you know, a larger, more representative sample.

That's Dr. Eric Trexler, a statistician and muscle growth researcher who helped us design this experiment in the first place.

After the 10 weeks are up, he'll independently crunch the numbers and tell us exactly what happened.

But so far, after just three weeks of training, the six -day -per -week group are struggling to keep up.

This week, I missed a few morning workouts.

Had to do them at night after leaving the office.

I started to dislike the six -day split a bit.

This is where we quickly started to notice a big difference between our two groups.

We actually asked all of our subjects to rate the difficulty of their program at the end of each week.

Going into the gym only three days a week, I am giving 110 % rather than cutting corners here and there.

I'm totally digging the program so far.

I've done a six -day routine in the past, but this program, it gives me energy.

I wake up wanting to work out instead of dreading it.

And in the first four weeks, the three -workout group consistently rated their workouts feeling easier and easier.

Whereas in our sixth workout group, It's a lot.

It's definitely tough to hit six days of the week.

My muscles are still sore when I work out.

Probably tougher than I expected.

They ranked their workouts as much harder and never really got any easier.

But we also asked both groups to rank how much they thought their workouts were working.

I had a massage this week and she said that she could tell that my muscles were a lot stronger,

a lot of definition and like the V shape.

I will say that my progress has been explosive.

If I look at week zero and now there is a huge difference.

And while both the three and six day groups were confident their plans were working,

the six day group repeatedly seemed to believe their program was doing more to maximize growth.

And it seemed like that confidence was helping them push through even the most challenging of their workouts.

I feel nauseated, which causes vomiting after the leg exercise a couple of days ago.

Now I can relate to people who like to skip the leg day.

Meanwhile some members of our three day group weren't sure if they were seeing results at all.

My belly's what's growing, the rest of me is kind of staying the same.

I do not feel any stronger nor fitter.

So at this point

I would say our sixth workout group not only had over a decade's worth of research predicting they would win,

but they also seem to have a clear advantage and confidence as well.

I've been telling myself to stop whining and wake up when the alarm is on.

I'm enjoying the result of my discipline, which means enjoying the program as well.

Hearing Atto say this made me feel pretty optimistic that he was using the best plan.

That is, until the last few weeks of the experiment, where there was one trend I kept noticing from our three workout group.

I feel way stronger than I did last week, I'm starting to feel like I'm in my 30s again.

Our three -worker group kept making videos about feeling stronger and lifting heavier than they did the week before.

I think maybe I did push myself harder because I only had three days and like, we gotta make these count.

We gotta go hard.

We only have three days.

Meanwhile, members of our six -worker group were talking about their training plan as if they were just trying to survive.

Am I enjoying the program so far?

No, I'm not.

I don't know that I would recommend anybody to follow this kind of program or maybe if I were half my age,

it wouldn't be such a big deal.

But feelings don't necessarily tell you which program actually builds more muscle.

So after 10 weeks, we collected all the data, and we sent it to Dr. Eric Trexler and let the numbers decide.

Whenever I analyze data, the first thing I do is just visualize the data.

I try to get an understanding of the data characteristics and the distributions.

Basically trying to make sure that your data collection process yielded data that are high quality and realistic.

And looking at the data from this experiment, that was definitely the case.

The analysis revealed that all of the groups in this experiment did on average achieve statistically significant growth.

Now a million dollar question is, which group grew the most?

Combined growth in the six -day program was 0 .83 inches on average,

whereas the three -day -a -week push -pull legs led to a combined growth of 0 .75 inches.

Now you might say, you know, that looks like a meaningful difference.

But it's important to understand that that was not nearly a significant difference between the two.

And any statistician would look at these data and say, those two groups essentially grew the same amount.

So despite our three -day group doing half the training, statistically, they grew pretty much the same as a six -day group.

Now, my first assumption is that we accidentally screwed something up.

The strongest available research out there suggests that if you go from 10 sets per muscle per week to double that,

100

you should get about 60 % more gains.

101

And when I run that calculation, that means the six day per week group should have seen

102

a combined growth of 1 .2 inches instead of just 0 .83.

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In my experience, most people who push to higher frequencies and higher volumes, they end up sacrificing other aspects of their program.

104

That's Dr. Eric Helms, a muscle researcher and natural pro bodybuilder.

105

When it came to him with our findings, he explained how your muscles don't actually care about how many sets are written in your workout.

106

They only respond to the actual muscle building stimulus those sets create.

107

So there's absolutely scenarios in my coaching experience where people have

108

done something like going from 20 plus sets to say in the teens

109

and started to grow better or more or break a plateau.

110

And it's because the actual dose was higher when they dropped the volume.

111

It's just that they did everything else better and they didn't realize how much they were sandbagging.

112

And there's an interesting psychological reason as to why this happens.

113

See, back in 2014, researchers had people do 12 sets of maximal isometric bicep contractions, trying to produce as much force as possible on every set.

114

But researchers only told half the participants how many sets they'd be doing.

115

Whereas for the other half, researchers lied and told them they would only have to do six sets total.

116

And so despite both groups being told to push themselves as hard as possible on every set,

117

the group that knew they were going to be doing 12 sets paced themselves

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and consistently produced less power than the group who thought they only had to do six.

119

And that may be exactly what was happening in our six workout per week group.

120

There's an accumulation of fatigue.

121

I need to pace myself more.

122

It's just a lot of volume to do six days a week.

123

Even though our app prompts them to push them close to failure on every set, Just knowing

124

that they had twice as much training to get through could have very well caused them to subconsciously hold back

125

or Let the form slip as it got tired

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But now you might be wondering if that's the case then why do studies still?

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Consistently show more volume equals more growth push push go go push

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Most people do not train hard enough in their training when we get them in to the lab

129

And we I mean they're all supervised training and we push the crap out of them

130

Research studies are designed to isolate one variable and control everything else.

131

And so when volume is increased, participants are supervised to make sure they're still pushing just as hard.

132

and keeping their form consistent.

133

In fact, just three days before we were supposed to post this video,

134

a brand new study was published by one of our Built With Science researchers.

135

They compared a group training under supervision with another group doing the exact same plan, but with no one watching them.

136

And after just eight weeks, the supervised group grew more in pretty much every single muscle measured,

137

with fat -free mass gains favoring the supervised group by more than a pound.

138

So in the real world, unless someone is watching every rep and pushing you, you're left to manage that yourself.

139

And if you don't, a lot of the extra time

140

and effort you're putting into the gym could very well be going to waste.

141

Okay, so what should you actually do with all this information?

142

Well, to start, there's three tests you can do to determine if you're actually wasting time in the gym.

143

Test number one is rep speed.

144

If you're pushing hard enough, your last few reps in a set should move much slower compared to your first few reps.

145

If not, it means you're likely stopping too soon.

146

Test number two, rep drop off.

147

So let's say you're doing three sets of an exercise.

148

If with the same weight, your reps stay almost perfectly flat from set to set or somehow go up on your final set,

149

that's a good sign you didn't push hard enough in your earlier sets.

150

If you're pushing hard, you should see some drop off.

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And so maybe 12 reps in set one becomes 11 in set two, and then that becomes nine or 10 in set three.

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But the final and most important test is actually the simplest.

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If you look back at the last two or three months of your training, are you consistently adding reps or weight on your main lifts?

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If yes, then your program is probably doing its job.

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But if you're training five or six days a week and your lifts haven't moved in months, you might actually want to try cutting it back.

156

Well, it might not be a terrible idea to do a little experiment with yourself.

157

Try to cut down on your volume for a training block or two, really push your intensity, be very intentional about bringing effort into your sessions

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and it's easy to just kind of watch your progress over time.

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Practically, this could look something like just doing two hard, high quality sets per exercise instead of the usual three or four.

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If you do find that, wow, I'm actually pushing those sets a lot harder,

161

I'm more focused in the gym and the lack of volume is not holding me back,

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you may find retrospectively that you were kind of wasting your time doing some low effort sets.

163

Okay, but now let's say you're somebody like me.

164

You know how to train hard, your form is dialed, and whether you have five sets or 20 to do,

165

you're going to push them all properly.

166

And so in this case, surely doing way more volume should build more muscle, right?

167

Well, this is where things get interesting because shortly after we finished our experiment, a group of researchers conducted a very similar experiment.

168

They took over 100 trained lifters and compared roughly 36 weekly sets for their arms and thighs against just nine sets.

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That's about four times the volume.

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But unlike our experiment, every workout they did was supervised to make sure the high volume group didn't start slacking on the extra sets.

171

And so, if high volume was ever going to completely blow lower volume out of the water, technically, this should have been it.

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The data do slightly favor the higher volumes in this study, but the difference is probably what most people would consider non -meaningful.

173

I think that's just worth acknowledging that every single set you start adding, and especially as you get into the teens and twenties,

174

is such a marginal return on investment.

175

But that doesn't mean the extra work was useless.

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Especially for someone like

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Eric, who's on a mission to become one of the top five natural bodybuilders in the world.

178

I just spent 10 to 11 hours of this week training, and I could have gotten almost the same outcome doing a third of that.

179

Like, it's stupid, right?

180

And so if you're someone who's willing to make that trade -off to squeeze out every last bit of muscle,

181

then I have some really good news

182

because we actually tested a third workout group that actually got the best results of the entire experiment.

183

For this group, we took all the volume from our six -day split

184

and we packed it into just three full -body workouts with supersets to save time.

185

The difference is very small and not statistically significant, but technically the program that caused the most growth was the three -day full -body program.

186

It led on average to a growth of 0 .87 inches,

187

which was slightly greater than what we observed on the six -day push -pull legs program.

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It's probably not the volume because the volume was matched with that push -pull legs six -day -a -week program.

189

Maybe it's the frequency, right?

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So that three -day full -body workout, they're training higher frequency per muscle group, meaning because you're taking the same volume per muscle group,

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but splitting it into more workouts, you're not getting into that situation where your performance trails off when you do set after set after set.

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Ironically, this plan is actually quite similar to how

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Eric Helms structures his own training.

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But instead of doing just three full body workouts per week, he does six, with each workout being split into two separate sessions,

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one in the morning and one in the evening to maximize volume

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while keeping the quality of each workout as high as possible.

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And so if you're somebody who wants to do everything you can to maximize your growth, Thank you

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and you're confident you're not going to let the extra volume compromise your effort or form,

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then here's what I recommend in terms of sets per week and some good workout split options.

200

But on the other hand, if you just want to make solid gains without spending a ton of time in the gym,

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or you're somebody who's trained a lot right now and just not seeing great results, then here's what I recommend.

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And so while I'm personally not willing to go as far as Eric to maximize growth, I do train hard four to five times a week,

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which gets me about 60 to 70 % of the way there.

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Trade off that makes sense for me.

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But just as we saw with our experiment members,

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any plan can get you results as long as you're willing to stick with it and support it with good nutrition.

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And if you want all of this guesswork taken care of for you with a personalized workout

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and nutrition plan that adjusts weekly based on how your body is actually responding, I highly, highly recommend trying out our Built With Science Plus app.

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You can try it completely free for two weeks by scanning this QR code right here or heading to builtwithscience .com.

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Thanks so much for watching and see you next episode.

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Hello.

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Oh, hi.

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What's up, man?

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Good to see you.

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How did you like training six times a week?

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It seemed like you had quite a hard time.

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Am I enjoying the program so far?

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No, I'm not.

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I feel nauseated.

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Quite frankly, I would say that I hate it at that time.

221

Well, I do have some good news for you.

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I have another experiment.

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Oh, wow.

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Wow.

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Yeah, sure, I'm in.

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本课的词汇与口语要点

这节口语课以视频“Why Almost Everyone Is Wasting Their Time In The Gym”为素材。视频中反复出现的词有：workout, muscle, volume, training, push。这段视频共有 225 个句子、3156 个单词可供跟读。讲话部分时长为 16:18。说话人语速较快，每分钟约 194 个词，会出现较多连读和弱读。 85% 的单词属于英语最常用的 3,000 词，其余的词建议在练习前先学一下。

视频中的重点词汇

视频中 15 个值得学习的单词，附发音和释义：

单词	发音	释义
workout 名词	/ˈwɝk.aʊ̯t/	鍛煉 /锻炼 or 鍛鍊 /锻炼
muscle 名词	/ˈmʌs.əl/	肌肉, 筋肉
experiment 名词	/ɪkˈspɛɹ.ə.mənt/	實驗 /实验
researcher 名词	/ˈɹiˌsɝ.t͡ʃɚ/	研究員 /研究员, 研究者
maximize 动词	/ˈmæksəmaɪz/	最大化
whereas	/(h)wɛɹˈæz/	然而
frequency 名词	/ˈfɹiːkwənsi/	頻率 /频率, 頻度 /频度
combine 动词	/kəmˈbaɪn/	結合 /结合, 組合 /组合
nutrition 名词	/njuːˈtɹɪʃ.ən/	營養 /营养
measurement 名词	/ˈmɛʒ.ə.mənt/	尺寸
participant 名词	/pɑːɹˈtɪsəpənt/	參加者 /参加者, 參與者 /参与者
consistent 形容词	/kənˈsɪs.tənt/	一貫的 /一贯的
meanwhile 副词	/ˈmiːnwaɪl/	同時 /同时
worker 名词	/ˈwɝ.kɚ/	工人, 工作者
pace 名词	/peɪs/	步伐, 步幅

视频中出现的短语动词

单词	发音	释义
work out 动词	/ˌwɝk ˈaʊt/	計算 /计算, 算出
drop off 动词		掉落, 落下
wake up 动词	/ˌweɪk ˈʌp/	醒, 醒來 /醒来
break down 动词		壞了 /坏了, 出故障
end up 动词		到达
find out 动词		找出, 查明
get through 动词	/ɡɛt ˈθɹu/	度過 /度过
take over 动词		接管, 接手

值得反复跟读的句子

视频中简短而完整的句子，可以直接用在日常对话里：

I hope I don't get fat.
I'm totally digging the program so far.
Am I enjoying the program so far?
If not, it means you're likely stopping too soon.
How did you like training six times a week?

视频中的语法

说话人最常用的结构，并附上视频中的原话：

结构	视频中的用法
被动语态 be + 过去分词 — 强调发生了什么，而不是谁做的	was trapped · were balanced · are written
现在完成时 have/has + 过去分词 — 过去发生但与现在仍有关联的事	I've always been · have only tested · have gotten
定语从句 who / which + 从句 — 补充说明人或事物	someone who trains · people who like · discipline, which means

需要注意的发音

说话人用了 59 次缩略和弱读形式，例如 you're, I'm, don't。请按听到的简短形式来说。

“th” 音: sixth /sɪksθ/, thigh /θaɪ/
“sh” 和 “zh” 音: nutrition /njuːˈtɹɪʃ.ən/, measurement /ˈmɛʒ.ə.mənt/, shortly /ˈʃɔɹtli/, essentially /ɪˈsɛnʃəli/, composition /ˌkɑm.pəˈzɪʃ.ən/
长单词——注意重音位置: experiment /ɪkˈspɛɹ.ə.mənt/, consistently /kənˈsɪstəntli/, participant /pɑːɹˈtɪsəpənt/, statistically /stəˈtɪs.tɪ.kə.li/, technically /ˈtɛk.nɪˌkəl.i/

中文母语者容易读错的音：

/v/ — 不要读成 /w/，上齿轻触下唇: reveal /ɹɪˈviːl/, variable [ˈvæɹ.i.ə.bl̩], observe /əbˈzɜːv/, explosive /ɛkˈspləʊsɪv/, supervision /ˌs(j)uːpəˈvɪʒən/
词尾辅音 — 要读清楚，后面不要加元音: workout /ˈwɝk.aʊ̯t/, experiment /ɪkˈspɛɹ.ə.mənt/, rep /ɹɛp/, maximize /ˈmæksəmaɪz/, whereas /(h)wɛɹˈæz/
/r/ 和 /l/ 的区别: necessarily /ˌnɛs.əˈsɛɹ.ə.li/, shortly /ˈʃɔɹtli/, trail /tɹeɪl/, reveal /ɹɪˈviːl/, roughly /ˈɹʌf.li/

如何用这段视频练习

先完整听一遍视频，不要开口，记下不认识的单词。
先用 0.75 倍速逐句跟读，熟练之后再回到正常速度。
录下自己的声音并与原声对比，特别注意 workout, muscle, experiment 这类单词。

什么是跟读法？

跟读法 (Shadowing) 是一种有科学依据的语言学习技巧，最初开发用于专业口译员的培训，并由多语言者Alexander Arguelles博士普及。这个方法简单而强大：您在听英语母语原声的同时立即大声重复——就像是一个延迟1-2秒紧跟说话者的影子。与被动听力或语法练习不同，跟读法强迫您的大脑和口腔肌肉同时处理并模仿真实的讲话模式。研究表明它能显着提高发音准确性，语调，节奏，连读，听力理解和口语流利度——使其成为雅思口语备考和真实英语交流最有效的方法之一。

影子跟读法: 阅读完整分步指南 →

跟读练习: Why Almost Everyone Is Wasting Their Time In The Gym - 通过视频学习英语口语

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