我在之前的视频中曾提到过
﻿as mentioned in many of my other videos
如何优化你的训练计划
when it comes to optimizing your training program
你需要考虑很多因素
there's a lot of variables that need to be considered
而组间休息时间正是其中一个关键因素
how much time you rest between sets is one of the more important variables
同时也是人们容易忽视的一点
yet is often something that's overlooked
一类人他们的组间休息时间很短
on one end of the spectrum are those who keep their rest periods as short as possible
这样可以多流汗
in order to sweat more
增强肌肉的泵感
achieve a better pump
而且训练结束后 还会有一种满足感
and experience more general satisfaction after their workout
而另一类人
and on the other end
他们的组间休息时间很长 训练几乎都不出汗
you have those who take their time with all of their sets and seem to barely break a sweat
那么究竟哪种方式更有利于增肌呢？
but which one is better for muscle growth?
首先 我们来看看这两种方式各自的优缺点
well let's start by taking a look at the pros and cons of each approach
有些人之所以认为较短的休息时间(不超过1分钟)效果更佳
the main reason why shorter rest periods of a minute or less are believed by some to be superior
是因为你的肌肉会感受到更强的代谢压力和灼烧感
is due to the increased metabolic stress or the burning sensation that your muscles experience
由于Brad杂志在2010年的综合分析中提出
and since metabolic stress was shown in Brad Schoenfeld 2010 meta-analysis
代谢压力是肌肉增长的主要动力之一
to be one of the main drivers of muscle growth
这样一来 较短的休息时间更佳确实在情理之中
it makes sense that it would be the better option over longer rest periods
话虽如此 较短的休息时间却是有代价的
but with that being said short rest periods come with a price
如果休息时间较短 你就无法像较长的休息时间那样
with a short rest period you're not going to be able to lift as heavy of a weight
进行大重量的训练或者每组重复更多的次数
or perform as many reps as you would be able to after a longer rest period
这也就意味着 通过较长的休息时间
this means that with longer rest periods
你能够实现更高容量的训练
you're able to achieve more total volume in your workout
因为组间你得到了充分的休息
since you're better rested for each of your sets
从而能够在组内重复大重量训练或者更多的次数
and able to lift heavier or perform more reps during those sets
综上所述 这两种方式就是高容量训练
so as you can see it's essentially a competition between more total volume with longer rest periods
和代谢压力之间的竞争
versus more metabolic stress with the shorter rest periods
但哪一方最终胜出呢？
but which one wins?
幸运的是 Brad杂志已经帮我们研究了这个问题
well luckily for us researcher Brad Schoenfeld has recently published a study on that exact topic
在研究中 他们找来了21名年轻的抗阻力训练小伙
in this study they took 21 young resistance trained men
然后将这些人分成两组
and assigned them to either a group that performed their resistance training program
其中一组组间休息时间为1分钟 另一组则为3分钟
with one-minute rest intervals or with three-minute rest intervals
所有的训练动作次数均为8-12次
with all of the exercises being performed within the 8 to 12 rep range
8周之后 较长休息时间的小组增肌效果更好
the result after eight weeks the long rest period group saw better muscle growth
而较短休息时间的小组力量增长效果更好
and strength gains in the short period group
其中的原因很可能是 较长休息时间的小组的容量更高一些
and was likely because the long rest period group was able to achieve slightly more volume during their workout
因为他们在组间得到了充分的休息
since they were better rested for each set
这表明 训练总容量比代谢压力对增肌的效果更好
therefore proving that total workout volume is a more important driver for muscle growth than metabolic stress
其它关于组间休息时间的研究也证明了这点
which is a finding that was then replicated in multiple other studies that looked at rest periods
话虽如此 从理论上来说
now with that being said
你也可以通过在较短的休息时间内重复更多的次数
theoretically you could just perform more sets with shorter rest periods
来实现相同的训练容量
to achieve the same amount of volume
但这样做很可能会延长你的训练时间
however this is generally unenjoyable likely takes even longer
同时对你的力量增长也会产生负面影响
and as previously noted will negatively impact your strength gains
综上所述 较长的休息时间才是更佳的选择
so for these reasons longer rest periods are likely the better option
但究竟组间应该休息多长时间呢？
but exactly how long should you rest for?
这点是由一些因素决定的
well this does depend on several factors
不过最主要的还是你所练的动作
but mainly the type of exercise that you're performing
例如 S&C杂志在2016年的一项研究中就调查了
for example one 2016 study from the Journal of Strength and Conditioning Research
不同的休息时间对不同的动作造成的影响
examine the effect of varied rest periods on different exercises
研究发现 对于单关节动作 至少需要2分钟的休息时间
the researchers found that at least two minutes of rest was sufficient for single joint exercises
而对于大重量的复合动作 则至少需要3分钟的休息时间
whereas subjects responded best to at least 3 minutes of rest for heavy compound movements
这点和Brad之前的研究也是不谋而合
which is in agreement with Brad Schoenfeld study mentioned earlier
因此 对于像卧推 杠铃推举 深蹲 以及硬拉这样的复合动作
so for your main compound movements like the bench press overhead press squat and deadlift
你的组间休息时间至少要达到3分钟
it would likely be best to stick to at least 3 minutes of rest between sets
对于超大重量 低次数的动作
and when using very heavy weight for lower reps
3分钟以上的休息时间效果最佳
increasing your rest period to even more than 3 minutes might be ideal
而对于孤立动作
whereas for your isolation movements
组间休息时间控制在2分钟或者以内效果最佳
sticking to roughly 2 minutes of rest between sets or slightly shorter seems to be the best option
除了你需要花更长的时间去完成训练计划
I should also note that so far no study has found any downsides associated with longer rest periods
到目前为止 还没有研究发现较长休息时间的负面影响
besides the fact that your workout will take longer to complete
也就是说 如果哪天你觉得自己萎靡不振
meaning that if there's a day where you feel fatigued
需要比平时更长的休息时间
and need a little bit more rest than usual
你完全没必要担心较长休息时间的负面影响
you can do so without being concerned about it negatively impacting your growth
不过较短的休息时间在你的训练计划中就没有一席之地了吗？
but does this mean that shorter rest periods of a minute or less don't have any place in your routine?
现在看来答案尚不明确
well right now it's relatively unclear
但我认为 较短的休息时间适用于那些
but in my opinion they should mainly be incorporated for exercises
相对来说能够快速恢复力量的动作中
that are relatively easy to recover from
你应该将其保留在以后的训练计划里
and reserved for later on in your workout
较短的休息时间能引起更多的代谢压力
this will just help induce more metabolic stress which might be beneficial
总而言之 关键还是要你们不断试验 找到适合自己的方式
and as always experimentation and trying things out to see what works best for you is key
下面这幅图将告诉你应该如何正确地将休息时间
but for example this is how you could properly implement rest periods
运用到胸部和三头训练计划中
in the following chest and triceps workout
对于主要的复合动作 特别是像卧推中的低次数训练
as you can see longer rest periods are used for the main compound movements
你们可以辅以较长的休息时间
especially when a lower rep range is used as in the benchpress
而对于孤立动作 你们可以辅以较短但充足的休息时间
whereas the isolation movements have shorter yet still adequate rest periods
对于最后一组动作 你们可以辅以最短的休息时间
and the very last exercise utilizes very short rest periods
来增加代谢压力
for added metabolic stress
至于如何将不同的休息时间运用到你自己的训练计划中
hopefully this example provides you with some insight
希望上面的例子能给你们提供一些指导
as to how to incorporate rest periods into your own routine
烦请牢记 虽然较长的休息时间不能像较短的休息时间那样
just keep in mind that although longer rest periods will provide less of a pump
让你感受到肌肉强烈的泵感和灼烧感
less of a burn in your muscles
也不会让你汗流浃背
and make you sweat less and shorter rest periods will
但你并不能因此来判断一个动作的优劣
this should not be your basis as to whether the workout was effective or not
增肌是一个很难观察的过程
muscle growth is very difficult to observe
但我们知道 最有效的增肌方式就是
but we do know that the most effective way to achieve it
随着时间的推移 不断地给训练增重
is by progressively overloading our muscles over time
同时还要辅以最佳的休息时间
which as I discussed is best done with adequate rest periods
感谢大家的收看
thanks so much for watching guys
希望你们能从视频中有所收获
I hope you enjoyed the video and found it useful
再补充一点 我强烈建议大家给组间休息时间计时
I also just wanted to add that I'd highly recommend that you time your rests in between your sets
这点很容易做到 它能确保你每组得到充分的休息
it's very easy to do yet it ensures that you're taking enough rest in between your sets
同时让你知道何时应该开始下一组
and hold you accountable to start your next set
你们也可以去我的网站(builtwithscience.com)下载本视频的文档
anyways as always you can find the written summary of this video on my website builtwithscience.com
我会把网站链接放在视频下方
and I'll also leave a link to it in the description box down below
再次感谢大家的收看
I'd also really appreciate it
特别是订阅了我的频道的新粉丝们
especially those who are new to my channel
同时记得关注我的Ins和脸书哦
to give me a follow on Instagram and Facebook as well
我会在上面定期更新一些内容
where I'll try to post informative content on a more regular basis
希望老铁们多多关注 帮老弟涨涨粉啊 谢谢啦
it would really help me out and I'd really appreciate it
以上就是本集视频的内容
anyways that's it for this video guys
感谢大家的收看
thank you so much for watching
如果你喜欢这个视频
if you enjoyed it
记得点赞 并在下方评论哦
please don't forget to give it a like leave a comment down below
同时别忘了订阅我的频道
and subscribe to my channel and turn on all notifications for my channel as well
这对小弟意义重大啊
as this all really helps me out
感谢大家的收看
thank you so much guys
下期再见
I'll see you next time