실패를 위한 훈련: 근육 성장 기술에 대한 인사이트

### 실패에 대한 교육 이해 인사이트 및 실제 적용
* 👋 안녕하세요, 저는 폴 카터입니다. 피트니스 주제에 대한 유기적인 대화를 목표로 **제 친구인 존 메도우스에게 헌정**하는 의미에서 이 YouTube 채널을 시작하게 되었습니다.
* ☕ 제 목표는 **10분 내외의 짧고 실용적인 동영상을 제작**하여 교육에서 흔히 발생하는 문제를 논의하고 프로그래밍 및 실행에 필요한 실행 가능한 인사이트를 제공하는 것입니다.
* 🔥 제가 탐구하고 싶은 핵심 주제는 지난 1년 반 동안 특히 **마이크 멘처와 도리안 예이츠 같은 인물들**의 영향을 받아 주목을 받았던 **실패에 대한 훈련에 관한 논쟁**입니다.
* 📊 최근 메타 분석에 따르면 **더 무거운 부하(최대 1회의 85~88%)의 경우 작업 실패에 도달할 필요가 없는 반면, 더 높은 반복 범위(10회 이상)**의 경우 비대를 극대화하기 위해 실패까지 훈련하는 것이 도움이 되는 것으로 보입니다.
* 💪 더 무거운 부하로 훈련할 때는 **첫 번째 반복부터 전체 운동 단위가 모집**되므로 마지막 반복은 큰 의미가 없으며 불필요한 피로를 유발할 수 있습니다.
* 🧠 초보자는 실패할 때까지 훈련하여 **예비 횟수(RIR)에 대한 이해**를 높이고, 상급자는 항상 실패에 도달하지 않고도 효과적으로 **RIR을 측정**할 수 있도록 하는 것이 좋습니다.
* 📈 궁극적으로 실패할 때까지 훈련할지 여부는 개인의 목표, 훈련 상태, 각 운동의 구체적인 상황에 따라 결정해야 하며, **마지막 반복에 '마법 같은' 이점**이 있는 것은 아니기 때문입니다.
* 🙏 이러한 인사이트를 통해 **훈련과 실패의 미묘한 차이**를 명확히 이해하고 피트니스 여정에서 정보에 입각한 결정을 내리는 데 도움이 되길 바랍니다.

폴 카터는 부하와 경험 수준에 따라 근육 성장을 위해 실패에 이르는 훈련이 항상 필요한 것은 아니라고 강조합니다.

All right. Hi, everybody. I'm Paul Carter. I wanted to open it up, uh, this YouTube channel that way as an O to my, uh, my good buddy John Meadows who opened all of his YouTube videos that way. Hi, everybody. John Meadows here. And I wanted to, uh, start this one off by kind of honoring him with that. I've been asked to do this a lot, and I actually made a multitude of videos that I just ended up deleting because I just didn't like any of them. And I wanted it to be like a very organic format where I just feel like I'm sitting and I'm talking to you guys about some of these topics, and it doesn't have to be so exact on everything, but it's like a bunch of guys sitting around kind of talking about these subjects, and it's not like so granular and so exact and that kind of stuff. That is essentially what Chris and I do the podcast for, is to get more nuance and more granular with this stuff. So for this channel, what I really

wanted to do was to be able to, like, get up, have my coffee, chunk you guys out, you know, like a 10-minute video or something, talking about a simple topic, and give you guys some practical information that you can take away from it as far as your programming, as far as your execution, give you some insight maybe on some places that you think you feel stuck at. So that is kind of the goal of this whe, whether or not I keep doing this or not, but that's where I'm going to start at. My thought process is to broach a lot of the most common issues that seem to plague these discussions in these round tables, and even the research and the hive mind on what side they're on and what side the research actually says, say, what stuff is doing. And so there's only a few topics really, or there's kind of a limited number of topics I feel like people get stuck on and then debate really minor details or nuances in the data that ultimately

don't seem to matter a whole lot when you get down to it, especially when you start looking at long-term results versus short-term goals and then long-term goals, etc., so forth and so on. So, the one that has really been a lit like a big flame, if you will, over the past year and a half or so, is training to failure. And I think there's a combination of reasons why training to failure the last couple of years has become such a hot topic. Number one, there was kind of the resurgence of Mike Miner. I grew up on Dorian Yates, on Mike Miner, Arthur Jones. I did a ton. People would ask me all the time, like, What do you think of Mike Weir's stuff? And it's weird because if they haven't followed me for very long or they don't know my history, you know, they don't know that I came up and based my philosophies off gaining around the way Dorian trained and his philosophies.

which kind of directly came from Mike Miner, which were adopted over from Arthur Jones. So, the last few years, the whole debate about training to failure has become a really big, big, big topic about whether or not that last rep, and I think ultimately that's what we're getting into, is like, is that last rep super important, that failure rep, that task failure rep where you can do another one with good form, where you can't get the full range of motion, and even just defining task failure or what failure is, is, you know, can be a whole nuanced topic. But for defining what task failure is, means you cannot do another rep in that form, in that range of motion. So, it's standardized. That's how you standardize for progressive overload. So, the idea that you need to add in drop sets or partials or any of that kind of stuff, failure, getting to task failure, means you failed at doing that task, or if you've trained long enough, you'll know you won't be able to get another rep. That's also a debated

topic, but if you've been training a long enough time, you know when another rep is not possible, and you don't actually need to attempt that next rep. And I'll argue with anybody to the end of the world. I know when I can get that next rep. Somebody who's less trained, maybe they need to go ahead and attempt those to kind of cultivate that ability to understand where that task failure is going to occur. So, the debate about whether or not we need to reach that point in order to maximize muscle growth, that's the one that continues on now and has for such a long period of time. And I'll try to shed some light on the actual science behind it, then the practical application of that as well. So, the other part that came out that kind of lit this whole thing up was there was the meta-analysis on training to failure, and it showed the same thing that the made regression later. The made regression is just a fancy way of saying, Hey, we took your meta-analysis and we

found some other stuff we felt like should be included, right? So, it's a larger body of collective work that they're going to review. So, the MA analysis and the made regression, what people gloss over and missed, in my opinion, in those things was that they found some commonalities that everybody should be able to walk away from and take and use in a practical application standpoint, meaning you can take away some stuff from that research that will apply directly to your training. What applies directly to your training there is what they found was with heavier loading, that's like 88 to 80, uh, 85 to 88% of your one-rep max, didn't need you to get to task failure the same way higher repetitions did. We'll call higher repetitions here, in my opinion, anything above 10 reps. So, some people, again, say that somewhere around, um, 8 to 12 is moderate and above 12 is high or above 15 is high, but we'll just say if you're getting above 10 or 12 reps, we're

going to call that a little bit higher rep range just for the simplicity. Say we're going to call that a little high rep range, and we're going to call pretty much everything, uh, eight and below nine reps. I guess it's the left-out child of rep range training. Nobody uses a nine rep anything, but um, we're going to call 88 to 85 to 88% of your one rep max, which is going to be somewhere around five reps, depending on the person. It could be six, so, but it's going to be somewhere in that area. But when you get above 10 reps, what they found in the meta-analysis and regression was the higher rep ranges looked like they needed you to get to task failure to maximize the hypertrophy results. Now, there's a reason for this, which makes all the sense in the world. When you're doing higher rep, you have to have an accumulation of fatiguing mechanisms that build up over the course of those reps before a couple of things happens.

and that is there is a high enough degree of perception of effort that says, Hey, do you want to keep going because it's starting to get really difficult? and that difficulty is usually brought on by the increase in metabolites or cardiorespiratory demands, etc., so forth, so forth, and so on. But what ultimately is happening there is that we are increasing the amount of effort that is required to continue the set. So, in order to do that next repetition when it gets to that point, we have to exert a higher degree of effort. And when we exert a higher degree of effort, there's a higher degree of motor unit recruitment that we recruit at that point. So, that's one of the things that happens. The other thing that happens is that metabolites do help in slowing down contraction velocity. So, as we get into those higher repetition ranges and we have mechanisms that are saying, Hey, this is getting harder, do you want to continue? and then we want to continue, and then we give a voluntary effort to continue to recruit higher

threshold motor units, which control the larger fiber types. Now then, we also have fatiguing mechanisms that are causing the slowdown of contraction velocity. So, we have a higher degree of cross-bridging that is occurring between the actin and myosin, and that is what we think of as mechanical tension for those larger fiber types. Now, when you use that for lighter loads and we're doing higher reps, so what it appeared between the meta-analysis and meta-regression is that in order to get the maximum amount of hypertrophy out of those higher rep ranges, we did need to go ahead and train to task failure. An interesting note that I made on the podcast once was, I said, Well, if you're doing high reps, you're already getting all the fatigue that comes with the high reps anyway, might as well go ahead and get all the way to task failure. And that's pretty much how I see it. Now, when using heavier loads, it's not as important for a few reasons. When using heavier loads, you have full motor

unit recruitment from the first rep. So, if you're using 85 to 88% of your one-rep max, it takes a lot of effort from the very first rep to go ahead and move the load, right? So, you're already getting recruiting all of the high-threshold motor units from that very first rep, which means when you're using 85, 88, 90% of a one-rep max, all of those fibers, those largest fiber types, are already going to be active. And then the other thing is most of those contractions are already going to be involuntarily kind of slow, and then they get slower very quickly rep to rep. And then we've also basically reduced. It's already going to feel difficult just because of the fact that it is a heavier loading, so we're already have increased that maximal tolerable perception of effort. And again, once that reaches its maximum threshold is when we reach task failure. But getting back to the whole point of whether or not task failure is needed for a heavier load, it does not seem to.

be um as needed because again we have full mod unit recruitment from the first rep. So if we say take a five-rep max load and we do four reps with it, and we just knock off that fifth rep, what we tend to do is already get a sufficient degree of mechanical tension in those four reps. And then that fifth rep, a lot of times when we're training to task failure where we absolutely that last rep is just a grinder, grinder, grinder, grinder, grinder, there is an inordinate amount of calcium ion overload into the muscle cell on that very last rep. So it ends up kind of being a wash. Yes, it is an effective rep, but it carries more fatigue with it than those sub, the previous reps, the subsequent reps. Um, so the fact is you don't have to train to task failure. I think I used the word subsequent wrong there, didn't I? No, proceeding, right? Okay, so I got it right. No, I did it wrong. Either way, it doesn't matter. I need more coffee. So the point

is um if you're training with heavier loads, you want to go ahead and potentially cut off that top rep. Maybe you don't need to train to failure four or five reps um using a heavy load. So, four reps at a five-rep max load um, five reps at a six-rep max load. I feel like those are kind of good areas to be in if you're going to train uh if you're going to train heavier. The other thing I think that training heavier allows us to do is more adequately gauge our RIR anyway um. I think that RIR takes a little bit of skill. I think for people who have never trained to failure, you need to probably start training to failure so you can kind of cultivate that ability to accurately gauge your RIR. And then after you've done that, if you want to add in RIR type work, you're going to be a little bit closer to your true RIR, which I do think is important. And the reason I say this is because even for myself, knowing where one R is

It can at times be slightly tricky, but I pretty much got one R down. Two R can be, I think, way trickier than one R, and I don't think as many people can accurately gauge three R as they think they can. So, I personally would not recommend training in a three R state. I also think that you're just going to have to do way too many sets in order to get that sufficient amount of mechanical tension across those high-threshold motor units in order to get the results that you're looking for. But I do think you can work in the realms of a 1 to 2 RIR with heavier loading and spare yourself some fatigue. And I think you can use a failure approach built into your progressive overload to kind of gauge and see where your progressive overload is happening or how fast it's occurring across those weeks in the M cycle. So, for a couple of weeks of a 1 R, a couple of weeks of a 2 R, have some methodology that you're using and

then throw in a failure set every so many weeks so that you can kind of get an idea of, Okay, here was my failure set with this load a few weeks ago. Here is my failure set with this load this many weeks, etc., so forth and so on. So, I hope that gives you guys some practical stuff to work with as far as, like, you don't need to train to failure all the time. Every set doesn't need to be a train to failure. There's nothing magical happening on that last rep, whereas Mike B was like, There's something magical that happens on the last rep when you're training to failure. There's the mechanical machinery that gets turned on that causes muscle to grow. That's not true. There's all the mechanical machinery that's happening. It's happening on reps, you know, three reps out from failure, two reps out from failure, one rep away from failure. Yeah, it really just all depends on a multitude of other factors whether you're going to train lighter whether

you're going to train heavier, the amount of hard sets close to failure or to failure that you're going to perform your training status. So, beginners I think should probably train to failure. They can recover faster. More advanced guys probably don't need to train to failure on every set. I think that would actually probably be somewhat counterproductive. So, I hope these kind of give you some initial insights as to the whole should you train to failure or should you not train to failure. And the answer to that really is it just depends. Hope you guys have a blessed day.

Coffee and hypertrophy- how important is training to failure?

LiftRunBang

폴 카터는 친구인 존 메도우스를 기리기 위해 유기적이고 캐주얼한 형식을 지향하는 YouTube 채널을 개설했습니다.

이 채널은 프로그래밍과 실행에 관한 일반적인 주제에 초점을 맞춰 실용적인 정보와 인사이트를 제공할 것입니다.

주요 주제는 마이크 마이너와 도리안 예이츠의 교육 철학의 부활에 영향을 받은 실패에 대한 교육에 관한 논쟁입니다.

실패에 이르는 훈련의 개념, 특히 마지막 반복의 중요성은 피트니스에 대한 논의에서 중요한 주제가 되었습니다.

작업 실패는 적절한 자세와 동작 범위로 다른 반복을 완료하지 못하는 것으로 정의되며, 이는 점진적 과부하를 표준화하는 데 매우 중요합니다.

메타 분석에 따르면 더 많은 반복(10~12회 이상)과 달리 더 무거운 부하(최대 1회의 85~88%)는 근육 성장을 위해 과제 실패에 도달할 필요가 없는 것으로 나타났습니다.

비대 훈련에서 반복 횟수 범위의 중요성

더 높은 반복 횟수(10회 이상)는 피로 누적과 노력 증가로 인해 최대 비대 결과를 얻기 위해 실패에 대한 훈련이 필요합니다.

이 과정에서 운동 단위가 더 많이 모집되고 수축 속도가 느려져 기계적 긴장을 위해 액틴과 미오신 사이의 교차 가교가 촉진됩니다.

반면, 더 무거운 부하(8회 이하)는 운동 단위가 완전히 모집되기 때문에 결정적으로 실패할 때까지 훈련할 필요가 없습니다.

첫 번째 반복에서 최대 1회의 85~90%를 사용하면 모든 고역치 운동 유닛이 모집되어 근섬유가 즉시 활성화됩니다.

부하가 무거울수록 무의식적으로 느린 수축이 일어나고 지각된 노력이 빠르게 증가하며, 효과적인 훈련을 위해 작업 실패가 필요하지 않습니다.

최대 5회 반복으로 4회 반복하면 충분한 기계적 긴장을 제공할 수 있으며, 과제 실패에 대한 훈련은 근육 세포의 칼슘 이온 과부하로 인해 더 많은 피로를 유발할 수 있습니다.

더 무거운 부하로 훈련하기: 주요 전략

더 무거운 부하의 훈련에는 최고 반복 횟수를 줄이고 최대 5회 반복에서 4회 반복, 최대 6회 반복에서 5회 반복을 목표로 하는 것이 포함될 수 있습니다.

이 접근 방식은 RIR(예비 반복 횟수)을 정확하게 측정하고 이를 평가하는 기술을 기르는 데 도움이 됩니다.

1~2 RIR 범위에서 더 무거운 하중으로 작업하면 피로를 줄이면서도 최적의 결과를 위한 충분한 기계적 장력을 제공할 수 있습니다.

실패에 가까운 반복 횟수로도 발전이 이루어질 수 있으므로 모든 세트에서 실패까지 훈련할 필요는 없습니다.

근육 성장이 마지막 반복에 의해서만 촉발된다는 생각은 잘못된 생각이며, 세트 전체에 걸쳐 기계적 과정이 일어납니다.

초보자는 실패에 이르는 훈련이 도움이 될 수 있지만, 상급자는 오히려 비생산적일 수 있습니다.