Department of Health and Human Performance, University of St. Thomas, 2115 Summit Avenue, St. Paul, MN, 55105-1096, USA.
School of Health Studies, University of Memphis, 3720 Alumni Ave, Memphis, TN, 38152, USA.
Eur J Appl Physiol. 2018 Jul;118(7):1309-1314. doi: 10.1007/s00421-018-3863-6. Epub 2018 Apr 11.
Rest-pause (4 s unloaded rest between repetitions) single session training effects on lifting volume, and muscle activity via electromyography (EMG) are currently vague in the literature and can benefit strength and conditioning professionals for resistance training program design. This study compared differences in volume lifted and muscle activity between a rest-pause vs. traditional protocol.
Trained females (N = 13) completed both a rest-pause and traditional squat protocol consisting of four sets to movement failure at 80% pretest 1 repetition maximum load with 2-min rest between sets. Total volume and muscle activity of the vastus lateralis, vastus medialis, rectus femoris, and gluteus maximus were measured on both training days. Differences in muscle activity were viewed as a percent change (%∆).
A paired samples t test indicated total volume lifted was higher in the rest-pause compared to the traditional protocol (2532 vs. 2036 kg; p < .05). Furthermore, paired samples t tests showed muscle activity %∆ of the gluteus maximus was greater in the traditional protocol compared to the rest-pause protocol (p < .05). No other muscle activity differences were observed in the remaining muscles.
The rest-pause allows for greater volume lifted via increased repetitions compared to a traditional protocol in trained women. The rest-pause method may be superior to a traditional method of training during a hypertrophy mesocycle, where a primary focus is total volume lifted. Furthermore, %∆ muscle activity in the GM will be greater while performing a traditional back squat protocol in comparison to a rest-pause.
休息-暂停（每组之间休息 4 秒）单次训练对举重量和肌电图（EMG）肌肉活动的影响在文献中目前还不清楚，这对力量和体能专业人士进行阻力训练计划设计有一定帮助。本研究比较了休息-暂停和传统方案之间举重量和肌肉活动的差异。
受过训练的女性（N=13）完成了休息-暂停和传统深蹲方案，每组 4 次，直到运动失败，使用 80%的 1 次重复最大负荷测试，组间休息 2 分钟。在两天的训练中测量了股外侧肌、股中间肌、股直肌和臀大肌的总容量和肌肉活动。肌肉活动的差异被视为百分比变化（%∆）。
配对样本 t 检验表明，休息-暂停组的总举重量高于传统方案（2532 千克与 2036 千克；p<0.05）。此外，配对样本 t 检验显示，传统方案的臀大肌肌肉活动%∆大于休息-暂停方案（p<0.05）。在其余肌肉中没有观察到其他肌肉活动差异。
休息-暂停方案可以通过增加重复次数来增加举重量，与传统方案相比，在受过训练的女性中效果更好。在肥大周期中，休息-暂停方案可能比传统方案更优越，因为重点是总举重量。此外，与休息-暂停相比，在进行传统的深蹲训练时，臀大肌的%∆肌肉活动会更大。
