Longer Interset Rest Periods Enhance Muscle Strength and Hypertrophy in Resistance-Trained Men
Schoenfeld BJ, Pope ZK, Benik FM, Hester GM, Sellers J, Nooner JL, Schnak JA, Bond KF, Carter JM, Aragon AA
Evidence is still building up
Summary
セット間休憩1分 vs 3分を比較したRCT。8週間の介入で、3分休憩グループが1分休憩グループより筋肉量・筋力ともに有意に大きな向上を示した。短い休憩が代謝ストレスを高める一方で、総ボリューム出力を制限することが筋肥大に不利に働くことを示した。
Key findings
- 1
3分休憩グループは1分休憩グループと比較して筋肉量の増加が有意に大きかった（上腕二頭筋・大腿四頭筋）
- 2
3分休憩グループは筋力（1RM）向上も有意に優れた
- 3
短い休憩は代謝ストレスを高めるが、それが必ずしも筋肥大を促進するわけではない
- 4
筋肥大・筋力向上を目的とする場合は少なくとも2〜3分の休憩が推奨される
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