Hermann Thomas, Mohan Adam E, Enes Alysson, Sapuppo Max, Piñero Alec, Zamanzadeh Arman, Roberts Michael, Coleman Max, Korakakis Patroklos Androulakis, Wolf Milo, Refalo Martin, Swinton Paul A, Schoenfeld Brad J
Department of Exercise Science and Recreation, Applied Muscle Development Lab, CUNY Lehman College, Bronx, NY.
Institute for Physical Activity and Nutrition (IPAN), School of Exercise and Nutrition Sciences, Deakin University, Geelong, VIC, AUSTRALIA.
Med Sci Sports Exerc. 2025 Sep 1;57(9):2021-2031. doi: 10.1249/MSS.0000000000003728. Epub 2025 Apr 18.
INTRODUCTION/PURPOSE: This study compared the effects of single-set resistance training performed with maximal effort (failure) versus submaximal effort on muscular adaptations.
Forty-two young, resistance-trained men and women were randomly assigned to one of two parallel groups: a group that trained to failure on all exercises (FAIL) or a submaximal effort group (2-RIR) that trained with two repetitions in reserve for the same exercises. Participants performed a single set of nine exercises targeting all major muscle groups per session, twice weekly for 8 wk. We assessed pre-post study changes in muscle thickness for the biceps brachii, triceps brachii, and quadriceps femoris, along with measures of muscular strength, power, endurance, and ability to estimate RIR in the bench press and squat.
Results indicated that both FAIL and 2-RIR elicited appreciable gains in most of the assessed outcomes. Several measures of hypertrophy tended to favor FAIL, although absolute differences between conditions were generally modest. Increases in countermovement jump height favored FAIL, but with no clear statistical support for either the null or alternative hypothesis. Increases in strength and local muscular endurance were similar between conditions. Participants demonstrated greater accuracy in estimating RIR for the bench press compared with the squat and improved their accuracy over the intervention, particularly for the bench press.
These findings suggest that single-set routines can be a time-efficient strategy for promoting muscular adaptations in resistance-trained individuals, even when transitioning from higher-volume programs. Training to failure in single-set routines may modestly enhance some measures of muscle hypertrophy and power, but not strength or local muscle endurance.
引言/目的：本研究比较了竭尽全力（至力竭）与次最大努力进行单组抗阻训练对肌肉适应性的影响。
42名经过抗阻训练的年轻男性和女性被随机分配到两个平行组之一：在所有练习中训练至力竭的组（力竭组）或在相同练习中保留两次重复次数进行训练的次最大努力组（2-RIR组）。参与者每次训练针对所有主要肌肉群进行一组9个练习，每周两次，共8周。我们评估了肱二头肌、肱三头肌和股四头肌的肌肉厚度在研究前后的变化，以及肌肉力量、功率、耐力的测量指标，以及卧推和深蹲中估计剩余重复次数的能力。
结果表明，力竭组和2-RIR组在大多数评估结果上都有显著增加。一些肥大指标倾向于支持力竭组，尽管不同条件之间的绝对差异通常不大。反向纵跳高度的增加有利于力竭组，但对原假设或备择假设均无明确的统计学支持。不同条件下力量和局部肌肉耐力的增加相似。与深蹲相比，参与者在卧推中估计剩余重复次数的准确性更高，并且在干预过程中提高了准确性，尤其是在卧推方面。
这些发现表明，即使是从高训练量计划过渡过来，单组训练对于促进抗阻训练个体的肌肉适应性来说也是一种省时的策略。在单组训练中训练至力竭可能会适度增强一些肌肉肥大和功率指标，但对力量或局部肌肉耐力没有影响。
