But equally, failure isn't something you should always avoid.

但同樣，失敗也不是你應該總是迴避的。

Here is exactly how hard to train if you want to maximize muscle building based on latest scientific evidence.

根據最新的科學證據，如果你想最大限度地增加肌肉，那麼訓練的難度究竟有多大。

Welcome back, Dr. Milo Wolf here today, PhD in Sports Science with Wolf Coaching, breaking down how hard to train to maximize muscle growth.

歡迎回來，我是沃爾夫教練公司的運動科學博士米洛-沃爾夫（Milo Wolf）博士。

Your first question heading into this video might be, should I be taking my sets to failure or not?

進入視頻後，你的第一個問題可能是：我到底要不要做失敗組？

The truth is, that is not the most helpful question.

事實上，這並不是最有用的問題。

Instead, we need to reframe it in terms of how close to failure you should be training.

相反，我們需要從你應該在多大程度上接近失敗的角度來重新定義訓練。

Instead of simply dichotomizing things into you're training to failure or you're not training to failure, it's more helpful to look at things in terms of repetitions in reserve.

與其簡單地將事情二分為訓練到失敗或沒有訓練到失敗，不如從儲備重複次數的角度來看待問題，這樣會更有幫助。

How many more repetitions could you have done with good technique before you simply couldn't lift the weight anymore?

在你根本無法再舉起重量之前，你還能以良好的技術重複多少次？

That's where the concept of repetitions in reserve comes in.

這就是重複儲備概念的由來。

It's simply something you can think about when you're doing your sets.

這只是你在做動作時可以考慮的事情。

If you think you could have done 2 more reps before reaching failure, you had 2 repetitions in reserve on that set.

如果你認為在達到失敗之前還可以再做 2 次，那麼你在這組動作中就有 2 次的儲備量。

Why is this important?

為什麼這很重要？

Well, for one, taking a set to 2 repetitions in reserve vs 10 repetitions in reserve will not have the same effect for muscle building.

首先，一組訓練重複 2 次儲備量與重複 10 次儲備量對增肌的效果是不一樣的。

While you're not hitting failure in either case, one of those two sets is going to be more effective, the one where you go to 2 repetitions in reserve.

雖然在這兩種情況下你都沒有達到失敗，但這兩組中的一組會更有效，也就是你進行 2 次重複儲備的那一組。

And secondly, this concept of repetitions in reserve is how we've looked at training to failure vs not training to failure in the research to determine exactly how close to failure you should be training to maximize muscle building.

其次，這個 "儲備重複次數 "的概念就是我們在研究中如何看待訓練失敗與非訓練失敗的問題，以確定你應該進行多接近失敗的訓練，從而最大限度地增強肌肉。

And using exactly this concept of repetitions in reserve, a meta regression last year by Robinson and colleagues looked at how the effectiveness of a given set changes as you go closer and closer to failure.

羅賓遜及其同事去年進行了一項元迴歸研究，正是利用了這種 "保留重複 "的概念，研究了當你越來越接近失敗時，一組動作的效果會發生怎樣的變化。

In other words, you have fewer and fewer repetitions in reserve.

換句話說，你儲備的重複次數越來越少。

They looked at all the studies where they were able to find out how many repetitions in reserve were participants training with, amongst different groups.

他們研究了所有能夠找出不同組別中參加者在訓練中重複保留次數的研究。

And when combining all of those results from a variety of studies, here's what they found.

綜合多項研究的結果，他們發現了以下幾點。

The closer you take a set to failure, all else being equal, the more hypertrophy that set will cause.

在其他條件相同的情況下，一組動作越接近失敗，這組動作就會越肥大。

Importantly, these results are somewhat at odds with previous research.

重要的是，這些結果與以往的研究有些不一致。

Previous meta-analyses had found potentially a small effect of going all the way to failure vs not going to failure.

之前的薈萃分析發現，一路失敗與不失敗的效果可能很小。

But importantly, these previous review papers had the flaw of simply dichotomizing as I mentioned earlier.

但重要的是，正如我前面提到的，以前的這些評論文章存在簡單二分法的缺陷。

But all in all, when you take this review paper by Robinson and colleagues alongside other review papers performed in the past, the picture emerges that the closer a set is taken to failure, the more hypertrophy is observed.

但總而言之，如果將羅賓遜及其同事的這篇綜述論文與過去發表的其他綜述論文放在一起看，就會發現，一組動作越接近失敗，觀察到的肥大就越多。

So take every set to failure.

是以，每一組都要做到失敗。

That is the video I will see you- wait a minute, no, that is not the video.

這就是我要見你的視頻--等等，不，這不是視頻。

Because while taking a set closer to failure does seem to lead to more muscle growth on a set-per-set basis, taking a set closer to failure also is more fatiguing.

因為雖然按組計算，接近失敗的一組動作似乎能使肌肉增長更多，但接近失敗的一組動作也更容易使人疲勞。

And because your body can only recover from so much fatigue in a given training week, we want to make sure we're actually getting sufficient bang for our buck here.

因為在一週的訓練中，你的身體只能從這麼多的疲勞中恢復過來，所以我們要確保我們能真正得到足夠的實惠。

We're not just getting a lot of fatigue for not much additional stimulus.

我們並沒有因為額外刺激不多而疲於應付。

Because yeah, training closer to failure and to failure is more fatiguing than training further away from failure.

因為是的，比起遠離失敗的訓練，更接近失敗和失敗的訓練更容易讓人疲勞。

And that's exactly what a study by Pareja Blanco and colleagues from a few years ago found.

這正是帕雷哈-布蘭科及其同事幾年前的一項研究發現的。

In this study, they had participants train with somewhere between their 4-12 repetition maximum.

在這項研究中，他們讓參與者以 4-12 次的最大次數進行訓練。

Essentially, a low that they were able to lift for 4-12 reps in an all-out effort before they hit failure.

從本質上講，他們在遭遇失敗之前，能夠全力舉起 4-12 次的低點。

And essentially, with a variety of loads ranging from a 4-rep max to a 12-rep max, they had participants perform both all-out sets to failure and submaximal sets, where they left somewhere between 2-6 repetitions in reserve.

基本上，在從最大 4 次重複到最大 12 次重複的各種負荷下，他們讓參與者進行全力以赴的失敗組和亞最大組，在亞最大組中，他們保留了 2-6 次重複。

Then after they had participants perform these different tests, they also measured their fatigue in a variety of ways.

然後，他們讓參與者進行了這些不同的測試後，還用各種方法測量了他們的疲勞程度。

From more physiological markers of muscle damage for example, like creating kinase levels, to more performance-based outcomes, like how much weight they were able to lift at a certain velocity, which is tightly correlated to your performance day-to-day, and therefore, your recovery.

從肌肉損傷的更多生理指標，例如創建激酶水準，到更多基於性能的結果，例如他們能以一定的速度舉起多少重量，這與你的日常表現密切相關，是以也與你的恢復密切相關。

Indeed, in sports science terms, recovery is typically defined as a return of performance to baseline pre-disruption.

事實上，在體育科學術語中，恢復通常被定義為性能恢復到中斷前的基線。

And basically, training all the way to failure caused a lot more fatigue both in terms of physiological markers, like creating kinase, and also in terms of performance outcomes.

基本上，無論是從生理指標（如創建激酶）還是從成績結果來看，訓練直至失敗都會導致更多的疲勞。

This was apparent in both the bench press exercise and in the squat.

這在臥推和深蹲練習中都很明顯。

Lifters both experienced more fatigue immediately after the session, when they trained to failure versus not training to failure, as well as 6 hours after the session, a day after the session, and even 2 days after the session.

舉重運動員在訓練結束後的第一時間，即訓練到失敗與未訓練到失敗時，以及訓練結束 6 小時後、訓練結束一天後，甚至訓練結束兩天後，都會感到更加疲勞。

And so, training to failure does seem to be more fatiguing alongside also being more stimulating for hypertrophy.

是以，訓練失敗似乎更容易疲勞，同時也更能刺激肥大。

Now, one reservation I had in the past is that I thought that training to failure might be something you get used to.

現在，我過去的一個保留意見是，我認為訓練失敗可能會讓人習慣。

In other words, when you first train to failure, you get really tired and gassed out.

換句話說，當你第一次訓練到失敗時，你會非常疲憊，氣喘吁吁。

But then, as you keep training to failure week after week, maybe it's something you get used to, and the additional fatigue diminishes over time.

但是，當你週而復始地進行失敗訓練時，也許你已經習慣了這種訓練，隨著時間的推移，額外的疲勞感會逐漸減少。

Your body has a set of mechanisms in place that we've coined the repeated bout effect to prevent excessive fatigue when you're repeatedly exposed to the same stimulus over and over again.

人的身體有一套機制，我們將其稱為 "重複鍛鍊效應"，以防止在反覆接觸相同刺激時過度疲勞。

However, unfortunately, you may not actually get used to this over time.

但遺憾的是，隨著時間的推移，你可能並不會真正習慣這種做法。

That is according to a recent study by Raffaello and colleagues.

拉斐爾及其同事最近的一項研究表明了這一點。

Using a within-participant design where participants trained one leg one way and the other leg another way, they were comparing training all the way to failure with one leg to training with 1-2 repetitions in reserve with the other leg.

他們採用了一種參與者內部設計，即參與者用一種方法訓練一條腿，用另一種方法訓練另一條腿，他們比較了用一條腿一直訓練到失敗和用另一條腿進行 1-2 次保留訓練的效果。

For both legs, they were doing single-legged leg press followed by single-legged leg extensions.

兩條腿都是先做單腿壓腿，再做單腿伸腿。

The only difference was that one leg was training all the way to failure and the other leg keeping 1-2 repetitions in reserve on all sets.

唯一不同的是，一條腿一直訓練到失敗，而另一條腿在所有組別中都保留 1-2 次重複。

And this study had a few interesting findings.

這項研究有一些有趣的發現。

First, when training to failure, the drop-off in performance from set 1 to the last set of an exercise was larger compared to when they didn't train to failure.

首先，與不進行失敗訓練相比，在進行失敗訓練時，從第一組到最後一組的成績下降幅度更大。

In other words, the fatigue generated from training all the way to failure impaired performance on subsequent sets more compared to when they just kept 1-2 reps in the tank on those earlier sets.

換句話說，與他們在前面幾組訓練中只保持 1-2 個動作相比，一直訓練到失敗所產生的疲勞對後面幾組訓練的成績影響更大。

And importantly, that additional fatigue generated from set 1 to set 3, for example, maintained throughout the study.

更重要的是，從第一組到第三組所產生的額外疲勞在整個研究過程中都會持續。

So at all points throughout the study, the leg that was trained to failure had a bigger drop-off or bigger fatigue essentially from set 1 to the last set, suggesting that failure isn't something you can get used to altogether.

是以，在整個研究過程中，從第一組到最後一組，被訓練到失敗的那條腿基本上都有更大的下降或更大的疲勞，這表明失敗並不是你可以完全習慣的。

It is still going to be more fatiguing even after 8 weeks of training as it was in this case.

即使經過 8 周的訓練，也會像這次一樣更加疲勞。

In addition, in this study, they broadly observed similar muscle growth whether sets were taken to 1-2 reps in reserve or all the way to failure.

此外，在這項研究中，他們還廣泛觀察到，不論是進行 1-2 次保留組訓練，還是一直進行到失敗組訓練，肌肉的增長情況都差不多。

When you zoom in further into the results, I think there's a couple of potential things you can also glean.

當你進一步放大結果時，我認為你還能從中發現一些潛在的東西。

Number one, the difference between 1-2 repetitions in reserve and truly going all the way to failure might be too small to really be able to detect in a relatively small sample.

首先，在相對較小的樣本中，1-2 次重複儲備和真正的全程失敗之間的差別可能太小，無法真正檢測出來。

Going back to the meta-analysis by Robinson and colleagues earlier, we do expect more muscle growth from a given set the closer you go to failure.

回到羅賓遜及其同事早些時候的薈萃分析，我們確實期望越接近失敗，一組動作的肌肉增長就越多。

However, this difference isn't going to be huge when you're talking about a set taken to 1-2 reps in reserve and a set taken to failure.

不過，當你在討論一組訓練進行到 1-2 次儲備時和一組訓練進行到失敗時，這種差異不會很大。

And so in the context of this study, we may just not have had sufficient statistical power to detect any differences in muscle growth.

是以，在這項研究中，我們可能沒有足夠的統計能力來檢測肌肉生長的任何差異。

Secondly, if you look at the muscle growth results closely, there is a potential interesting finding here.

其次，如果仔細觀察肌肉增長結果，會發現一個潛在的有趣發現。

Now keep in mind, in this study, participants started with a leg press followed by a leg extension.

請記住，在這項研究中，參與者先是壓腿，然後是伸腿。

Additionally, the leg that was being trained to failure experienced larger fatigue than the leg that was being trained submaximally.

此外，與進行亞極限訓練的腿相比，進行極限訓練的腿的疲勞程度更大。

So if training to failure was causing so much fatigue that it could actually impair hypertrophy down the line, we would expect less muscle growth stemming from the leg extension in the leg that was training to failure.

是以，如果訓練失敗導致疲勞過度，實際上會影響肥大的發展，那麼我們就會認為訓練失敗的那條腿的肌肉增長會減少。

By the time they got to leg extensions, they had already performed leg press to failure and they were quite fatigued.

到腿部伸展時，他們已經把壓腿動作做得很失敗了，他們已經相當疲勞了。

And therefore, we might expect the leg extension to have become less effective for hypertrophy than if you just kept a few reps in the tank earlier in the session.

是以，我們可能會認為腿部伸展對肥大的效果會比你在訓練早期保持幾個動作的效果要差。

And they may or may not have found this.

他們可能發現了這個，也可能沒有。

So the leg press is a much better exercise for targeting the vastus muscles, or the vast thigh muscles, of the quadriceps.

是以，壓腿是一種針對股四頭肌的大腿肌肉（即大腿肌肉）的更好的鍛鍊方式。

That is because those muscles only perform knee extension.

這是因為這些肌肉只起到伸膝的作用。

So whether you're doing a compound exercise or an isolation exercise, they're going to be trained effectively.

是以，無論你是做複合運動還是孤立運動，它們都能得到有效的訓練。

However, the fourth head of the quadriceps, the rectus femoris, is best targeted during isolation movements like a leg extension.

不過，股四頭肌的第四個頭，即股直肌，在做腿部伸展等孤立動作時最有針對性。

That's because while it does knee extension, it also does hip flexion.

這是因為它在伸展膝關節的同時，還能屈曲髖關節。

So when you're doing something like a leg press or even a squat or a lunge, you're shortening it at another joint.

是以，當你做壓腿、深蹲或弓步等動作時，你就在縮短另一個關節。

And this dynamic generally doesn't lead to the best growth.

而這種態勢一般不會帶來最好的增長。

For instance, in a study by Kugel and colleagues, they found minimal rectus femoris growth when just doing the squat.

例如，在庫格爾及其同事的一項研究中，他們發現只做深蹲時，股直肌的增長微乎其微。

And in this study, they potentially observed slightly better vastus lateralis growth when training all the way to failure, but slightly worse rectus femoris growth when training all the way to failure.

而在這項研究中，他們可能觀察到，當訓練一直進行到失敗時，股闊肌的生長情況略好，但當訓練一直進行到失敗時，股直肌的生長情況略差。

Suggesting that the additional fatigue generated by going to failure too early in that session for that muscle might have interfered with the second exercise and how effective that exercise was.

這表明，在訓練中過早地讓肌肉達到衰竭所產生的額外疲勞，可能會影響第二次練習以及該練習的效果。

And so potentially, going too close to failure too early into a session might actually impair hypertrophy on those subsequent movements and subsequent sets.

是以，在訓練中過早地接近失敗可能會影響後續動作和後續組的肥大。

Before we move on, I want to clarify that the difference in terms of rectus femoris growth and vastus lateralis growth was very small.

在我們繼續之前，我想說明的是，股直肌生長和闊筋膜生長的差異非常小。

But it makes sense to expect this sort of finding.

不過，這種發現也在情理之中。

So I do think it's something we probably want to keep in mind.

是以，我認為這是我們應該牢記的。

At the very least, if we want to hedge our bets, it may be worth reserving failure for a little bit later in the session.

至少，如果我們想對沖賭注，可能值得將失敗保留到會議稍後階段。

Whenever we choose to train to failure, there is the opportunity cost of, for example, doing more volume.

每當我們選擇進行失敗訓練時，就會產生機會成本，例如，增加訓練量。

Doing more volume will also cause more muscle hypertrophy, but it is also more fatiguing.

增加運動量也會使肌肉更加肥厚，但同時也會使人更加疲勞。

So we have to pick one.

所以我們必須選一個。

Which one do we pick?

我們選哪個？

Training close to failure or doing more volume?

是進行接近失敗的訓練，還是加大訓練量？

Let me give you an analogy so you can understand how volume and training close to failure impact your body.

讓我給你打個比方，你就能明白訓練量和接近失敗的訓練對你的身體有什麼影響。

Your body is kind of like a sink.

你的身體就像一個水槽。

There is a drain pipe that gets the water to leave, and there is a tap that you turn on to fill the sink with water.

有一個排水管，可以把水排出去，還有一個水龍頭，打開水龍頭就可以往水槽裡注水。

The amount of water being let into the sink through the tap is essentially how much fatigue your training is generating.

通過水龍頭流入水槽的水量，基本上就是你的訓練產生的疲勞程度。

If there's too much water coming in, eventually it will overflow and cause a shit ton of a mess.

如果進水太多，最終就會溢出來，造成一團糟。

And that's where the size of your drain pipe comes in.

這就需要考慮排水管的尺寸了。

The bigger the drain pipe, the more water can exit the sink, preventing it from overflowing.

排水管越大，水就能流出越多，從而防止水槽溢水。

And in this case, the size of the drain pipe is essentially your body's ability to recover.

在這種情況下，排水管的大小基本上就是你身體的恢復能力。

Which can be influenced, for example, by how well you sleep, how good your nutrition is, and so forth.

例如，睡眠品質如何、營養狀況如何等都會對其產生影響。

But ultimately, there's only so much bigger you can make your own drain pipe through things like good nutrition, good sleep, and so forth.

但歸根結底，你只能通過良好的營養、充足的睡眠等方式讓自己的排水管變大。

At some point, you just have to control how much water you're actually putting into the sink to begin with, otherwise it will overflow.

在某些時候，你必須控制水槽裡的水量，否則水槽就會溢出來。

Now, both doing more sets in the gym and training close to failure will increase how much water is flowing into your sink.

現在，在健身房多做幾組動作和進行接近失敗的訓練都會增加流入水槽的水量。

But since both of those things cause more hypertrophy, that is fine.

不過，既然這兩樣東西都會導致肥大，那就沒問題了。

We just want to be mindful of which one we pick given that there's only so much water we can put into the sink at once before it starts overflowing and shit goes south.

我們只是想在挑選時注意一點，因為我們一次只能往水槽裡放這麼多水，然後水槽裡的水就會溢出來，然後就會出問題。

You need to pick your poison.

你需要選擇你的毒藥。

You can't be maximally pushing volume and maximally pushing relative intensity at the same time.

你不可能同時最大限度地提高運動量和相對強度。

There is always some give and take.

有舍才有得。

Whenever you're making training decisions, just keep this dynamic in mind.

無論何時做出訓練決定，都要牢記這種動態變化。

If you're pushing your sets closer to failure all of a sudden, just keep in mind you might need to lower the number of sets you're doing.

如果你的組數突然接近失敗，請記住，你可能需要降低組數。

With that being said, most people can recover from much more than they think they can.

儘管如此，大多數人的恢復能力遠遠超出了他們的想象。

And in fact, reported cases of overtraining within the literature are remarkably rare.

事實上，文獻中報道的過度訓練的案例非常罕見。

But so, which one should you prioritize?

那麼，您應該優先考慮哪一個呢？

Should you be doing more and more sets to get more hypertrophy, or should you be taking your existing sets closer to failure?

您是應該做越來越多的組數以獲得更多的肥厚，還是應該讓現有的組數更接近失敗？

Well, there is a meta-analysis coming out soon by the guys over at Data Driven Strength that should give us some answers in that regard, but in the meantime, here is my attempt and my practical advice to you as to how close to failure you should train and how many sets you should be doing.

數據驅動力量（Data Driven Strength）的研究人員很快就會發表一份薈萃分析報告，應該會給我們一些這方面的答案，但與此同時，我在這裡嘗試向您提供一些實用建議，告訴您應該在多大程度上進行接近失敗的訓練，以及應該做多少組訓練。

The aim here is to get the best of both worlds.

這樣做的目的是兩全其美。

If you want to maximize muscle growth for a given muscle and you've been training for more than about 6-12 months, there's a good chance you'll need to do 20-30 sets per week per muscle to really maximize hypertrophy.

如果你想最大限度地促進某塊肌肉的生長，而且訓練時間超過 6-12 個月，那麼你很有可能需要每週對每塊肌肉做 20-30 組訓練，這樣才能真正最大限度地促進肌肉肥大。

And yes, those sets are close to failure.

是的，這幾組動作已經接近失敗。

Some people in my comments always be talking about there's no way you can do that much volume or train close to failure without overtraining.

有些人在我的評論中總是說，你不可能在不過度訓練的情況下完成那麼大的訓練量或接近失敗的訓練。

You haven't tried it potentially.

你可能還沒試過。

Maybe that's a you problem, cause I don't seem to be having an issue.

也許這是你的問題，因為我似乎沒有問題。

What I'm saying is, it's time to start grinding.

我想說的是，是時候開始打磨了。

So generally, if you've been training for a while, I would start with training most of your muscles around 15-20 sets per week per muscle and see how you do.

是以，一般來說，如果你已經訓練了一段時間，我會從訓練大部分肌肉開始，每塊肌肉每週訓練 15-20 組左右，看看你的效果如何。

If you want more growth and you're responding reasonably well, feel free to increase it closer to the 20-30 set per week per muscle range.

如果你想要更多的增長，而且你的反應還不錯，可以隨意增加，接近每塊肌肉每週 20-30 組的範圍。

As far as how close to failure to train, I think we want to get the benefits of training close to failure without getting to the downside of getting more fatigue in.

至於訓練到什麼程度才算接近失敗，我認為我們既要獲得接近失敗訓練的好處，又不能讓訓練帶來更多的疲勞。

And the following is my attempt at getting just that.

下面就是我的嘗試。

Whenever you're training for muscle growth, start the first set of an exercise a bit further from failure, for example at 2 repetitions in reserve.

無論何時進行肌肉增長訓練，第一組練習都應從稍遠於失敗的地方開始，例如，在儲備動作中重複 2 次。

Then as you perform each subsequent set on that exercise, inch a little bit closer to failure, maybe all the way to failure on that last set.

然後，在接下來的每一組練習中，你都要一點點地向失敗靠近，也許在最後一組練習中一直到失敗。

That way, you get to maintain a high level of performance by not going to failure too soon in that exercise and fatiguing yourself for the subsequent sets, but you also get the benefit of 1.

這樣，你就不會過早地在該練習中失敗，也不會在隨後的練習中疲勞，從而保持高水平的表現，同時還能獲得 1.

Training pretty close to failure on average, and 2.

訓練平均接近失敗，以及 2.

Getting at least 1 or 2 exposures to true failure on that last set or two.

在最後一兩組中，至少要有一兩次真正失敗的機會。

Next, if you have multiple exercises targeting the same muscle groups on a given day, I would generally reserve failure or training very close to failure for those last exercises.

其次，如果在某一天有多個針對相同肌肉群的練習，我一般會將失敗或接近失敗的訓練留給最後的練習。

For instance, if you're doing both a barbell bench press and a dumbbell fly on the same training day, if you're starting with a bench press, consider going from 3 reps in the last set for the bench, and then starting the dumbbell flies around 2 reps in reserve and going all the way to failure on that last set.

例如，如果您在同一訓練日同時進行槓鈴臥推和啞鈴飛鳥訓練，如果您從臥推開始，可以考慮從臥推最後一組的 3 個動作開始，然後從啞鈴飛鳥的 2 個動作左右開始儲備，並在最後一組一直做到失敗。

That way, you'll still be performing well on the dumbbell fly, but you're also getting the benefit of training to failure on that isolation movement.

這樣，你仍然能在啞鈴飛舉上取得好成績，但你也能從孤立動作的失敗訓練中獲益。