Fitness chat: The secret of rest between groups!

Recently, I saw a study pointing out that long rest time between groups has better effect on increasing maximum muscle strength and hypertrophy.

　　This seems to be somewhat different from traditional ones!

　　Let's take a look!

　　The study found 21 young people with weight training experience and randomly divided into two groups. One group had 1 minute (short) rest time, and the other group rest time was set to 3 minutes (long), and the training content of the two groups was the same, that is, 3 times a week, one action 3 groups (there are 7 whole body movements in total), and repeating 8-12RM.

　After 8 weeks of training, these young people received maximum muscle strength (1RM bench press, squat), and muscle endurance (1RM 50% bench press to exhaustion) and measurement of hypertrophy of muscles such as triceps and quadriceps.

　　The results found that the group with 3 minutes of rest is better than the group with maximum muscle strength and hypertrophy. As for the growth of muscle endurance, there was no significant difference between the two groups!

　　The same setting for long rest between groups can bring better training results. This study found 36 male subjects and randomly divided them into 1 minute rest (G1) and 3 minutes of rest (G3 ) and rest for 5 minutes (G5), and test the upper and lower body (bench press and thigh lift) in the eighth and sixteenth weeks.

　　The results show that, whether in the eighth or sixteenth weeks, the bench press and thigh lift performance of G3 and G5 is significantly higher than G1. That is to say, rest for 3 or 5 minutes between groups, regardless of upper and lower body, the strength performance is better than rest for 1 minute. For those who want to increase their strength, it may be a better rest time!

　　Did I have had a rest time before There are too few?

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　　When you see that you may have such questions, you will recommend that you think from the perspective of energy system, training purpose, etc.

　　Often the maximum muscle strength and explosion When exerting force, the human body mainly relies on creatine phosphate (ATP-PCr) to provide energy. Basically, this energy supply time is only a few seconds, but the recovery time may take up to 5 minutes (and it may not be able to fully recover).

Many people may think that resting for too long is inefficient or feel that it is not enough to practice, so it will reduce the rest time. If there is not enough time to recover, it will be replaced by glycolysis to provide body energy. At this time, the purpose of training may no longer be explosive or The maximum muscle strength and fatigue time may also be earlier. 　　 　 So, if you want to consider the training quality of maximum muscle strength or explosive force, a relatively long rest is very necessary! (The above two studies have also confirmed this)

　　Suppose your goal is to hypertrophy, a common method will increase the muscle sensitivity and circumference through continuous stimulation and destruction, so the rest between groups will generally be set between 30 seconds and 1 and a half minutes.

　　By shortening of time and not waiting for it to recover, it will bring The energy system and muscles are under certain pressure, so as to achieve the purpose of muscle building.

　　However, this is not a certain standard value. Because if the range of muscle groups trained is considered, its energy metabolism is high, and the rest time may also increase.

　　Like the first study, it may be because the exercises of the training are systemic and require extra time to rest, so that the result is better to rest for 3 minutes.

　　The last is muscle endurance. In principle, the rest time will be less than 30 seconds. Therefore, it should not be too long because muscle endurance training uses the glycolysis system and produces lactic acid during exercise. At this time, I hope that the body can continue to train before the lactic acid is metabolized to strengthen the body's ability to withstand lactic acid and use lactic acid as energy.

　　It can be seen that the rest time between groups will be different due to your training goals and the energy system used.

　　I think that the length of rest time is actually a relative concept, and each person's body reversals for 1, 3, or 5 minutes of rest Is it a long rest time for 5 minutes?

　　If it takes 6 minutes to perform well, is it longer? 　　Instead of considering how much rest he has, the most important thing is to put "maintaining training quality" first! In this case, you must learn to detect the recovery level of your body. Take a good rest when it is time to rest. I believe that when you are doing training, the intensity and training volume can be increased.

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