Because if you're, yes, sure, you can get a similar stimulus by going to failure and maybe even just a little bit more, but if it then causes you to have performance decrements the following week or not be able to push as hard overall, we have to think about this as an overall training program and not just isolated workouts.

因為如果你，是的，當然，你可以通過失敗甚至更多一點的失敗來獲得類似的刺激，但如果這會導致你在下週的表現下降，或者整體上無法像以前那樣努力，我們就必須將其視為一個整體的訓練計劃，而不僅僅是孤立的訓練。

And that's, I'm very purposeful when I tell people, I go into train, I don't go into workout, right?

這就是，當我告訴別人，我去訓練，而不是去鍛鍊時，我是很有目的性的，對嗎？

Like working out is just an isolated workout.

就像健身只是一種孤立的鍛鍊。

And I've had so many people with big egos who say, well, I couldn't possibly not train to failure.

我遇到過很多自負的人，他們說，我不可能不訓練失敗。

First of all, I've watched them.

首先，我看過他們。

They're not actually training to failure.

實際上，他們並沒有進行失敗訓練。

Like I know what actual muscular failure feels like on a squat.

就像我知道深蹲時真正的肌肉衰竭是什麼感覺一樣。

For example, a free bar squat.

例如，自由單槓深蹲。

So people, I've seen this on Dr. Mike Israel's Instagram too, because he talks about training shy of failure a lot as well.

是以，我在邁克-伊斯雷爾博士的 Instagram 上也看到了這一點，因為他也經常談到訓練時害怕失敗。

And people will say something like, oh, you train like a wuss.

人們會說，哦，你訓練得像個膽小鬼。

You know, this isn't that hard.

你知道，這並不難。

And what I want to say to them is I have done, so probably one of my most impressive squat sets is I did 480 pounds for 14 reps and I've done 405 pounds for 21 reps before.

我想對他們說的是，我已經做到了，所以我印象最深的一組深蹲動作可能是我用 480 磅做了 14 次，而我之前用 405 磅做了 21 次。

I couldn't move afterwards.

之後我就動彈不得了。

It probably took me, first off, it probably took me five minutes just to get my breath back, just to breathe enough to like be a functional human after that.

首先，我大概花了五分鐘才恢復呼吸，之後才能呼吸得像個正常人。

Then as far as like going to do another set, first off, when I hit that 480 and I grinded out that last rep, that 14th rep, I was so fatigued.

至於再做一組，首先，當我打到第 480 個回合，完成最後一個回合，也就是第 14 個回合時，我已經非常疲勞了。

I couldn't rack the right side of the barbell because for whatever reason, I'm a little bit lopsided and it sits just a hair lower there.

我無法架起槓鈴的右側，因為不管出於什麼原因，我的身體有點偏斜，槓鈴的位置比我低了一點。

I could not fully lock out my glutes and lower back and I couldn't rack it and there was actually somebody had to run over from across the gym to help me rack it, even though normally it's no problem.

我無法完全鎖住臀部和腰部，也就無法上架，實際上有人不得不從健身房對面跑過來幫我上架，儘管通常情況下這不成問題。

And then I laid down for five minutes just trying to get my breath back.

然後我躺了五分鐘，試圖恢復呼吸。

And then when I got up, if you told me I had to go squat 480 again, I'm telling you, I couldn't have gotten a single rep, even after resting 10, 15 minutes, there's not a chance in hell.

然後，當我站起來時，如果你告訴我必須再次深蹲 480 下，我告訴你，我連一個動作都做不了，即使休息了 10 到 15 分鐘，也不可能做到。

So this idea, so you're telling me if I stopped two reps shy of that, that that would have felt easy.

你的意思是說，如果我只做了兩個動作就停下來，就會感覺很輕鬆？

Or that it would have failed to produce benefit.

或者說，它不會產生效益。

Bingo.

中獎了

Yeah.

是啊

And actually with compound movements specifically, you don't have to get as close to failure to get the benefits with compound movements.

實際上，具體到複合動作，你不必接近失敗就能獲得複合動作的益處。

By the way, I feel so much better hearing this today.

順便說一句，今天聽了這番話，我感覺好多了。

Today was a deadlift day and this cycle I'm doing trap bar, which I actually don't like very much, but I did sort of my trap bars and then I was supposed to go to hip thrusters after and I was not feeling great on it in a really, it just didn't feel like it was going.

今天是舉重日，這個週期我做的是陷阱槓鈴，其實我不太喜歡這個，但我做了我的陷阱槓鈴，然後我應該在做完之後去做髖部推舉，但我真的感覺不是很好，就是感覺做不下去。

So I was like, you know what?

所以我就想，你知道嗎？

I really miss doing sumo deadlifts.

我真的很懷念相撲舉重。

So I went and did sumo deadlifts and they felt great.

於是我去做了相撲舉重，感覺非常好。

But on the very last set, I added a bunch more weight on and at the sixth rep or eighth rep, I was like, I feel really good, but something tells me if I try to get to 10 today, I'm going to push just a little too much.

但到了最後一組，我又增加了一些重量，到第六次或第八次時，我就想，我感覺非常好，但有種感覺告訴我，如果我今天想練到 10 次，我就會有點用力過猛。

So I sort of bagged it at eight and afterwards I was like, I'm really proud of myself.

所以我在八點時就把它收入囊中，之後我就想，我真的為自己感到驕傲。

Like I didn't do something stupid because today's one of those days, cause you know, to deadlift two different deadlifts on one day and it's at the end of the workout.

就像我沒有做傻事一樣，因為今天就是這樣的一天，因為你知道，一天要舉起兩個不同的舉重動作，而且是在訓練的最後。

Like that's, those are the moments when you make mistakes.

就像這樣，這些都是你犯錯的時刻。

Um, but, but I like knowing that, and that was probably truthfully, I think I probably had four reps in me left.

嗯，但是，但是我喜歡知道，那可能是實話，我想我大概還有四個代表。

So that might've only been a six or a seven RPE.

是以，可能只有六或七 RPE。

Um, but you still get benefit.

嗯，但你還是能得到好處。

Absolutely.

當然可以。

And the research shows that, so what was popular a few years ago was kind of the effective reps hypothesis.

研究表明，幾年前流行的是有效代表假說。

I don't know if you've heard of this.

我不知道你是否聽說過這個。

What's that?

那是什麼？

So basically the idea is that the majority of the stimulus that you get for muscle growth is in the last five reps before failure.

是以，基本的理念是，肌肉生長的大部分刺激都是在失敗前的最後五次重複中獲得的。

So whether you're doing 20 reps means you need to get to at least 15 reps to really get a similar stimulus.

是以，無論你做 20 次，都意味著你至少需要做 15 次，才能真正獲得類似的刺激。

Um, and in terms of volume and progressive overload, you really need to think about volume in terms of just number of hard sets within like a five RPE.

嗯，在運動量和漸進超負荷方面，你真的需要考慮的是在類似 5 RPE 的範圍內的硬組數量。

But the research shows that that's much more accurate for isolation stuff than it is for compound.

但研究表明，這對隔離物來說要比對化合物準確得多。

So compound lifts are kind of a, their own beast.

是以，複合舉重是一種自成體系的運動。

You can train at a sub five RPE and still get like maximal, um, EMG recruitment and quite a bit of hypertrophy.

你可以在低於 5 RPE 的條件下進行訓練，但仍能獲得最大的 EMG 招募和相當程度的肥厚。

Whereas with isolation, you pretty much have to take it close to failure.

而對於隔離裝置，你幾乎必須在接近失敗時才能使用。

And then the other thing I would say is that, you know, exercises are not equivalent.

另外，我還想說的是，你知道，練習並不是等價的。

You know, that's a big thing is like, all right, let's do a five RPE on a squat and then a nine RPE on a, on a leg extension.

你知道，這是一件大事，比如，好吧，讓我們在深蹲時做 5 RPE，然後在伸腿時做 9 RPE。

I'll tell you the nine RPE on leg extension, I can do that all day.

我會告訴你腿部伸展的九個 RPE，我可以做一整天。

I'll take that.

我要這個。

I was just about to say that is infinitely less painful.

我剛想說，這樣痛苦會少很多。

Exactly.

沒錯。

Versus a big compound movement that requires core and stabilization and breathing and creating intra-abdominal pressure.

與之相比，大型複合運動需要核心、穩定、呼吸和產生腹內壓。

You know, all that kind of stuff, you know, factors into fatigue.

你知道，所有這些都是造成疲勞的因素。