Martorelli André, Bottaro Martim, Vieira Amilton, Rocha-Júnior Valdinar, Cadore Eduardo, Prestes Jonato, Wagner Dale, Martorelli Saulo
College of Physical Education, University of Brasília , Brasília, DF, Brazil.
Federal University of Rio Grande do Sul , Porto Alegre, RS, Brazil.
J Sports Sci Med. 2015 May 8;14(2):269-75. eCollection 2015 Jun.
Studies investigating the effect of rest interval length (RI) between sets on neuromuscular performance and metabolic response during power training are scarce. Therefore, the purpose of this study was to compare maximal power output, muscular activity and blood lactate concentration following 1, 2 or 3 minutes RI between sets during a squat power training protocol. Twelve resistance-trained men (22.7 ± 3.2 years; 1.79 ± 0.08 cm; 81.8 ± 11.3 kg) performed 6 sets of 6 repetitions of squat exercise at 60% of their 1 repetition maximum. Peak and average power were obtained for each repetition and set using a linear position transducer. Muscular activity and blood lactate were measured pre and post-exercise session. There was no significant difference between RI on peak power and average power. However, peak power decreased 5.6%, 1.9%, and 5.9% after 6 sets using 1, 2 and 3 minutes of RI, respectively. Average power also decreased 10.5% (1 min), 2.6% (2 min), and 4.3% (3 min) after 6 sets. Blood lactate increased similarly during the three training sessions (1-min: 5.5 mMol, 2-min: 4.3 mMol, and 3-min: 4.0 mMol) and no significant changes were observed in the muscle activity after multiple sets, independent of RI length (pooled ES for 1-min: 0.47, 2-min: 0.65, and 3-min: 1.39). From a practical point of view, the results suggest that 1 to 2 minute of RI between sets during squat exercise may be sufficient to recover power output in a designed power training protocol. However, if training duration is malleable, we recommend 2 min of RI for optimal recovery and power output maintenance during the subsequent exercise sets. Key pointsThis study demonstrates that 1 minute of RI between sets is sufficient to maintain maximal power output during multiple sets of a power-based exercise when it is composed of few repetitions and the sets are not performed until failure. Therefore, a short RI should be considered when designing training programs for the development of muscular power.Short RI may be more practical for strength coaches under time constraints (i.e. 1 minute of RI required only 7 minutes to complete an exercise session, while with 2 minutes take 12 minutes, and 17 minutes with 3 minutes of RI).Future research is needed to examine the longitudinal effects of interval rest in training programs designed for the development of muscular power.
关于训练组间休息间隔时长（RI）对力量训练期间神经肌肉表现和代谢反应影响的研究较少。因此，本研究的目的是比较深蹲力量训练方案中，组间休息1分钟、2分钟或3分钟后，最大力量输出、肌肉活动和血乳酸浓度的情况。12名有阻力训练经验的男性（22.7±3.2岁；身高1.79±0.08米；体重81.8±11.3千克）以其1次最大重复量的60%进行6组每组6次的深蹲练习。使用线性位置传感器获取每次重复和每组的峰值功率和平均功率。在训练前后测量肌肉活动和血乳酸。组间休息时长对峰值功率和平均功率没有显著差异。然而，使用1分钟、2分钟和3分钟组间休息进行6组训练后，峰值功率分别下降了5.6%、1.9%和5.9%。6组训练后平均功率也分别下降了10.5%（1分钟）、2.6%（2分钟）和4.3%（3分钟）。在三次训练中血乳酸的增加情况相似（1分钟：5.5毫摩尔，2分钟：4.3毫摩尔，3分钟：4.0毫摩尔），且多组训练后肌肉活动没有显著变化，与组间休息时长无关（1分钟的合并效应量为0.47，2分钟为0.65，3分钟为1.39）。从实际角度来看，结果表明在深蹲练习中组间休息1至2分钟可能足以在设计的力量训练方案中恢复力量输出。然而，如果训练时长具有灵活性，我们建议组间休息2分钟以在后续训练组中实现最佳恢复和维持力量输出。要点本研究表明，当基于力量的练习由较少重复次数组成且训练组不进行至力竭时，组间休息1分钟足以在多组练习中维持最大力量输出。因此，在设计发展肌肉力量的训练计划时应考虑较短的组间休息。对于时间受限的力量教练来说，短组间休息可能更实用（即1分钟组间休息完成一次训练只需7分钟，而2分钟则需12分钟，3分钟组间休息需17分钟）。未来需要研究组间休息在旨在发展肌肉力量的训练计划中的纵向影响。
