當你鍛鍊到某個部位充滿血液、感覺腫脹時，對許多健身愛好者來說，就是訓練的高光時刻。因此，「追求充血感」（chasing the pump）也成為一種代表性訓練方式，通常會透過高次數、長時間的訓練組合來營造這種感覺。
的確，這樣做是有可能增肌的，但如果你過度追求充血感，可能會錯過更大的進步空間。因為這樣的訓練方式通常仰賴孤立動作，為了能做足夠的次數會選用較輕的重量，也可能因此犧牲掉訓練強度，而這正是極限增肌所需要的關鍵因素。
其實有一種更有效率、也更聰明的增肌方法，就是所謂的「RIR（預留次數）訓練法」。
RIR 是什麼？很簡單。
根據《Men’s Health》的健身總監 Ebenezer Samuel（C.S.C.S.）的說法，他在《不要做清單》（Don’t List）影片中提到，RIR 是為了修正許多初學者常犯的錯誤 —— 過度追求充血感。
RIR 概念就如其名：它是指當你完成一組訓練時，你還能在維持良好動作的情況下，再多做的次數。
實際操作方式如下：
在所有訓練組中，請把強度控制在這樣的程度：你覺得自己大概還能再做兩下。這不是「做到力竭」的訓練（雖然力竭法在某些情境中是有用的），因為如果你每一組都練到極限，身體很快會疲勞，反而無法累積到足夠的訓練刺激來促進肌肉成長。
比如你預計做 3 組 8 下，那第 8 下應該要有難度，而且你會覺得自己也許還能再多做兩下，但動作會開始變慢，也會變得吃力。
Samuel 解釋：「你做的最後一下，會比前面的慢，也會感覺更困難與具挑戰性。你可能會懷疑自己是否能用良好的動作完成這一下。」
這種掙扎感，就是訓練的目標。
Samuel 補充，就算最後的動作有一點點走樣，也是可以接受的，但要小心不要超出自己極限。如果你完成最後一下時還覺得很輕鬆，這不代表你要立刻把每組都加到 10 或 12 下。而是要當成評估自己強度的訊號 —— 是時候使用更重的重量了，來達到你真正想要的訓練效果。
Train Smarter, Not Just Harder: How RIR Helps You Build Real Muscle
Blurb｜What is RIR?
RIR, or Reps in Reserve, is a strength training concept that flips the “no pain, no gain” mindset on its head. Instead of going to total failure every set, you stop when you still have 1–2 reps left in the tank. The idea? To train with just enough intensity to stimulate growth — without burning out. It’s all about progress with intention, not exhaustion.
1. Still Chasing the Pump?
If you’ve ever worked out just to feel that crazy muscle pump — that full, blood-rush swelling that makes you feel invincible — you’re not alone. That’s the old-school way, and yeah, it feels amazing. But here’s the deal: constantly chasing the pump can actually hold your progress back. Light weights and high reps might look good in the mirror, but they don’t always build long-term strength or size.
2. Leave Reps on the Table — On Purpose
RIR training is all about knowing when to stop. And no, that’s not quitting — it’s training smart. The idea is simple: during each set, push yourself until you feel like you could only do 1 or 2 more reps with good form. You’re not maxing out, you’re calibrating. This keeps your workouts intense enough to trigger muscle growth without wrecking your body.
3. Feel the Slowdown, That’s the Signal
By the time you hit your final programmed rep, you should feel the slowdown — that last push should be significantly tougher than your first few. If you’re breezing through the set, it’s a sign to go heavier, not longer. It’s not about adding reps, it’s about hitting the right kind of hard.
4. RIR > Training to Failure (Most Days)
Sure, going to failure has its moments. But if you do that every set, every day? Burnout city. RIR lets you build consistently, keep your form clean, and avoid trashing your nervous system. Think of it as sustainable intensity — the kind that actually keeps you coming back stronger.
5. Muscle Growth Is a Strategy, Not a Suffering Contest
RIR teaches you to respect effort, not overkill it. You’re still working, still sweating — but with focus. You’re leaving the gym with gas in the tank, not crawling out. And that’s what makes the difference between training hard and training smart.
