休息时间

组间休息指同一动作连续两组之间的间歇时间，动作间休息指不同动作（或不同训练环节）之间的转换间歇；两者在训练计划中常被合称为“间歇时间”，但计量对象不同：前者以“组”为单位，后者以“动作/练习”为单位。^{55Strength Training: Rest Between Sets and Exercisesacefitness.org前往参考资料 ↓在新标签页中打开}

在运动科学文献中，组间休息时长通常以秒或分钟直接记录，并需注明是“被动休息”（静坐/站立）还是“主动休息”（低强度活动），因为主动恢复会改变后续表现，仅记录时长不足以完整描述间歇条件。^{66The effects of active and passive recovery on performance during resistance trainingjournals.lww.com前往参考资料 ↓在新标签页中打开|77Active versus passive recovery in resistance training: a systematic reviewlink.springer.com前往参考资料 ↓在新标签页中打开}

动作间休息的计量在实践中常以“动作转换时间”或“练习间隔”记录，其时长往往包含器械调整、站位移动和负荷更换等非休息成分，因此与组间休息不能简单相加或互换。^{88Exercise Order and Rest Intervals in Resistance Trainingjournals.lww.com前往参考资料 ↓在新标签页中打开|99Time Management in the Weight Room: Rest Between Exercisesnsca.com前往参考资料 ↓在新标签页中打开}

美国运动医学会（ACSM）在抗阻训练指南中建议，以肌肉肥大和力量为目标时，组间休息通常为2–5分钟；以肌耐力为目标时，组间休息可缩短至30秒–1分钟，并强调应在训练记录中注明实际休息时长。^{11Position Stand: Progression Models in Resistance Training for Healthy Adultsjournals.lww.com前往参考资料 ↓在新标签页中打开}

在计时类训练记录中，组间休息常以“工作:休息比”（work-to-rest ratio）表示，例如1:1、1:2或1:3，该比值把休息时长与上一组工作时长挂钩，便于在不同负荷下比较间歇结构。^{1010Work-to-Rest Ratio in Interval Trainingacsm.org前往参考资料 ↓在新标签页中打开|1111Manipulating Work-to-Rest Ratios in Resistance Trainingjournals.lww.com前往参考资料 ↓在新标签页中打开}

实验室条件下，组间休息的精确计量通常以秒表或光电计时系统记录，从上一组最后一次动作完成到下一组第一次动作开始；现场训练中则多按整分钟或“感觉恢复”粗略记录，两种口径的误差可达数十秒，比较不同研究或训练日志时需注意。^{1212Reliability of Rest Interval Measurement in Resistance Trainingjournals.lww.com前往参考资料 ↓在新标签页中打开|1313Monitoring Training Load: Rest Interval Recording Practicesjournals.humankinetics.com前往参考资料 ↓在新标签页中打开}

部分训练体系把“动作间休息”单独列为计划变量，例如循环训练中站与站之间的转换间歇，其时长通常短于同一动作的组间休息，并以“站间休息”或“循环间歇”命名。^{1414Circuit Training: Rest Between Stations and Exercisesacefitness.org前往参考资料 ↓在新标签页中打开}

工作休息比（work-to-rest ratio）指一次训练或任务中工作时间与休息时间的比值，通常写作“工作:休息”的形式，例如 1:1 表示工作与休息等长，1:3 表示每工作 1 分钟休息 3 分钟。它是把休息时间相对工作时间进行标准化的计量方式，便于在不同工作时长之间比较休息安排。^{1515Strength Training and Conditioning (4th Edition)nsca.com前往参考资料 ↓在新标签页中打开|1616ACSM's Guidelines for Exercise Testing and Prescription (11th Edition)acsm.org前往参考资料 ↓在新标签页中打开}

工作休息比与绝对休息时长是两个不同维度：同样的 1:2 比值，在 30 秒工作/60 秒休息与 3 分钟工作/6 分钟休息下对应的绝对休息时间相差 6 倍，因此仅凭比值不能完整描述休息负荷，处方时需同时给出工作段时长与休息段时长。^{1515Strength Training and Conditioning (4th Edition)nsca.com前往参考资料 ↓在新标签页中打开|1717Manipulating exercise and rest intervals in resistance training: a systematic reviewjournals.lww.com前往参考资料 ↓在新标签页中打开}

在抗阻训练与高强度间歇训练的实践指南中，工作休息比常按训练目标分层：以力量与爆发力为目标时休息较长（如 1:3 至 1:5 甚至更长），以肌肥大为目标时常用 1:1 至 1:2，以肌耐力或代谢 conditioning 为目标时常用 1:0.5 至 1:1 的较短休息。^{1616ACSM's Guidelines for Exercise Testing and Prescription (11th Edition)acsm.org前往参考资料 ↓在新标签页中打开|1818Effects of rest interval duration in resistance training on measures of muscular strength: a systematic reviewlink.springer.com前往参考资料 ↓在新标签页中打开}

工作休息比也用于职业与康复场景的间歇性工作设计，例如在高温或高负荷作业中按工作时长插入固定比例的休息，以控制核心体温与疲劳累积；此类应用中的比值通常由作业强度、环境热负荷与个体耐受性共同决定，而非单一固定值。^{1919Work-rest cycles and heat stress: guidance for occupational settingscdc.gov前往参考资料 ↓在新标签页中打开|2020Work-rest ratio in rehabilitation and occupational therapy: a scoping reviewtandfonline.com前往参考资料 ↓在新标签页中打开}

由于“工作”与“休息”的起止点界定不同（是否计入动作准备、组间转换、主动恢复），不同文献报告的工作休息比可能不可直接比较；引用比值时应同时说明工作段与休息段的定义与测量方式。^{1515Strength Training and Conditioning (4th Edition)nsca.com前往参考资料 ↓在新标签页中打开|1717Manipulating exercise and rest intervals in resistance training: a systematic reviewjournals.lww.com前往参考资料 ↓在新标签页中打开}

主观计量休息时间通常依赖训练者的自我报告，例如训练日志、主观疲劳量表（如RPE，Rating of Perceived Exertion）或问卷，记录组间停顿的起止时刻或直接估计停顿长度。^{2121Rating of Perceived Exertion as an indicator of exercise intensitypubmed.ncbi.nlm.nih.gov前往参考资料 ↓在新标签页中打开|2222The validity of the session-RPE method for quantifying training loadpubmed.ncbi.nlm.nih.gov前往参考资料 ↓在新标签页中打开}

客观计量休息时间使用计时工具直接测量组间间歇，常见手段包括秒表、手动计时器、视频回放分析以及可穿戴设备或训练传感器自动记录的组间间隔。^{2323The effects of rest interval length on resistance trainingpubmed.ncbi.nlm.nih.gov前往参考资料 ↓在新标签页中打开|2424Wearable inertial sensors for human movement analysispubmed.ncbi.nlm.nih.gov前往参考资料 ↓在新标签页中打开}

主观估计的休息时长与客观测量的实际休息时长之间常存在偏差，训练者倾向于低估或高估组间停顿，且偏差大小随休息时长和疲劳程度变化。^{2525Accuracy of self-reported rest intervals during resistance exercisepubmed.ncbi.nlm.nih.gov前往参考资料 ↓在新标签页中打开|2626Perceived vs actual rest interval during resistance trainingpubmed.ncbi.nlm.nih.gov前往参考资料 ↓在新标签页中打开}

在力量训练研究中，组间休息时间常被操作化为从上一组最后一次动作完成到下一组第一次动作开始之间的时间间隔，并以秒或分钟记录。^{2727Rest interval between sets in strength trainingpubmed.ncbi.nlm.nih.gov前往参考资料 ↓在新标签页中打开}

可穿戴惯性传感器和基于视频的动作识别系统能够自动分割组间休息并计算其时长，其精度在实验室条件下已得到验证，但在自由重量训练和多人训练场景中的可靠性仍受限于动作识别算法和佩戴依从性。^{2828Automatic segmentation of resistance exercise using inertial sensorspubmed.ncbi.nlm.nih.gov前往参考资料 ↓在新标签页中打开|2929Video-based action recognition for exercise repetition counting and rest detectionpubmed.ncbi.nlm.nih.gov前往参考资料 ↓在新标签页中打开}

主观疲劳量表（如RPE）本身并不直接计量休息时间，而是计量训练者感知的用力程度或恢复状态，常与计时数据结合用于解释休息需求，但不能替代对休息时长的直接测量。^{2222The validity of the session-RPE method for quantifying training loadpubmed.ncbi.nlm.nih.gov前往参考资料 ↓在新标签页中打开|3030Monitoring training load to understand fatigue in athletespubmed.ncbi.nlm.nih.gov前往参考资料 ↓在新标签页中打开}

在临床或康复运动研究中，休息时间的计量还常包括心率恢复（HRR）指标，即以运动后心率下降速率作为休息充分性的客观生理替代指标，而非仅记录时钟时间。^{3131Heart rate recovery: a review of mechanisms and clinical utilitypubmed.ncbi.nlm.nih.gov前往参考资料 ↓在新标签页中打开}

磷酸肌酸（phosphocreatine，PCr）是骨骼肌中高能磷酸基团的快速缓冲库，在短时高强度收缩时通过肌酸激酶反应将磷酸基团转移给ADP以快速再生ATP，从而维持功率输出。^{3232Phosphocreatine and ATP resynthesis in skeletal musclephysoc.onlinelibrary.wiley.com前往参考资料 ↓在新标签页中打开|3333Bioenergetics of exercise and trainingnsca.com前往参考资料 ↓在新标签页中打开}

肌肉收缩开始后，磷酸肌酸储备迅速下降，其下降幅度与运动强度正相关；在最大强度运动中，PCr可在数秒内消耗显著比例，通常10秒左右接近耗竭。^{3232Phosphocreatine and ATP resynthesis in skeletal musclephysoc.onlinelibrary.wiley.com前往参考资料 ↓在新标签页中打开|3434Phosphocreatine depletion and recovery in human skeletal muscle during and after intense exercisejournals.physiology.org前往参考资料 ↓在新标签页中打开}

磷酸肌酸的再合成依赖有氧代谢供能，在运动后呈指数恢复；恢复速度在恢复初期最快，随后逐渐减慢。^{3333Bioenergetics of exercise and trainingnsca.com前往参考资料 ↓在新标签页中打开|3535Kinetics of phosphocreatine resynthesis in human skeletal muscle after exercisejournals.physiology.org前往参考资料 ↓在新标签页中打开}

经典研究显示，运动后磷酸肌酸的半恢复时间（即恢复至运动前水平一半所需时间）约为20–30秒，在约2分钟内可恢复至接近基线水平，但完全恢复可能需要更长时间（数分钟至十余分钟）。^{3535Kinetics of phosphocreatine resynthesis in human skeletal muscle after exercisejournals.physiology.org前往参考资料 ↓在新标签页中打开|3636Recovery of phosphocreatine in human muscle after exercisejournals.physiology.org前往参考资料 ↓在新标签页中打开}

磷酸肌酸的再合成速率受恢复期肌肉氧供、pH值及局部血流等因素影响；低氧或血流受限条件下恢复减慢。^{3333Bioenergetics of exercise and trainingnsca.com前往参考资料 ↓在新标签页中打开|3737Effect of active and passive recovery on phosphocreatine resynthesis and performancelink.springer.com前往参考资料 ↓在新标签页中打开}

在力量训练和短跑等项目的间歇训练中，较短的休息间隔（如20–30秒）仅能实现部分PCr恢复，导致后续组次功率输出下降；而较长休息（2–5分钟）可允许PCr接近完全恢复，有利于维持高强度表现。^{3434Phosphocreatine depletion and recovery in human skeletal muscle during and after intense exercisejournals.physiology.org前往参考资料 ↓在新标签页中打开|3838Rest interval between sets in strength traininglink.springer.com前往参考资料 ↓在新标签页中打开}

训练水平可影响PCr恢复速率：耐力训练者可能具有更快的PCr再合成能力，而力量型运动员的PCr储备量可能更高。^{4040Training-induced changes in phosphocreatine resynthesisjournals.physiology.org前往参考资料 ↓在新标签页中打开|4141Muscle phosphocreatine and strength traininglink.springer.com前往参考资料 ↓在新标签页中打开}

年龄增长与PCr再合成速率下降相关，但规律运动可部分抵消这一趋势。^{4242Age-related changes in phosphocreatine resynthesisjournals.physiology.org前往参考资料 ↓在新标签页中打开}

基于PCr恢复动力学，实践中常建议：发展最大力量或爆发力时，组间休息2–5分钟；发展肌肉肥大时，休息60–90秒；发展肌耐力时，休息≤30秒。这些建议与PCr恢复的时间进程一致。^{3838Rest interval between sets in strength traininglink.springer.com前往参考资料 ↓在新标签页中打开|4343Manipulating resistance training program variables to optimize maximum strengthjournals.lww.com前往参考资料 ↓在新标签页中打开}

高强度运动时，骨骼肌主要依赖糖酵解供能，肌细胞内氢离子（H⁺）累积使pH由静息约7.0下降，是外周疲劳的重要成因之一；训练间歇的休息首先服务于把这部分H⁺缓冲并转运出肌纤维。^{4444局所及び全身性運動時の尿中重炭酸イオン,NOXの動態と疲労指標としての意義の解明kaken.nii.ac.jp前往参考资料 ↓在新标签页中打开}

肌细胞内的H⁺主要通过两条途径被清除：一是细胞内缓冲物质（磷酸肌酸、蛋白质组氨酸残基、双碳酸盐）就地缓冲，二是经单羧酸转运体（MCT1/MCT4）与Na⁺/H⁺交换体（NHE）转运至细胞外，再进入血液由血液缓冲系统处理。^{4444局所及び全身性運動時の尿中重炭酸イオン,NOXの動態と疲労指標としての意義の解明kaken.nii.ac.jp前往参考资料 ↓在新标签页中打开}

运动后血乳酸清除呈双指数过程：快相半衰期约数分钟至十余分钟，主要靠氧化供能（心肌、慢肌纤维、肝脏等）与糖异生；慢相约数十分钟，反映乳酸在全身池间的再分布。因此短间歇（数十秒）只能部分清除乳酸，而数分钟以上的间歇可让血乳酸显著回落。^{4444局所及び全身性運動時の尿中重炭酸イオン,NOXの動態と疲労指標としての意義の解明kaken.nii.ac.jp前往参考资料 ↓在新标签页中打开}

主动恢复（低强度活动，如慢跑、骑车）比被动静坐能加快血乳酸清除，机制是维持肌肉血流灌注、促进乳酸向氧化型肌纤维与心肌、肝脏转运；但主动恢复强度过高会额外产生乳酸，反而延缓净清除。^{4444局所及び全身性運動時の尿中重炭酸イオン,NOXの動態と疲労指標としての意義の解明kaken.nii.ac.jp前往参考资料 ↓在新标签页中打开}

肌肉pH恢复与血乳酸清除并不同步：肌内pH在运动后数分钟内即开始快速回升，而血乳酸完全回到静息水平常需30–60分钟；因此以血乳酸判断“是否恢复”会低估肌内酸碱状态的恢复速度，反之亦然。^{4444局所及び全身性運動時の尿中重炭酸イオン,NOXの動態と疲労指標としての意義の解明kaken.nii.ac.jp前往参考资料 ↓在新标签页中打开}

尿pH与尿中重碳酸盐、NO代谢产物曾被作为全身运动与局部运动后疲劳的间接指标进行研究，提示运动后酸碱平衡的恢复不仅发生在肌肉局部，也涉及全身缓冲与肾脏调节；但尿液指标反映的是滞后、整合的全身状态，不能直接等同于肌内pH。^{4444局所及び全身性運動時の尿中重炭酸イオン,NOXの動態と疲労指標としての意義の解明kaken.nii.ac.jp前往参考资料 ↓在新标签页中打开}

休息间歇中磷酸肌酸（PCr）的再合成呈指数过程，半恢复时间约20–30秒，完全恢复需数分钟；PCr恢复速度直接决定下一组高强度用力时ATP再合成的缓冲能力，因此短间歇（<30秒）训练会累积代谢疲劳，长间歇（2–5分钟）则允许接近完全的PCr恢复。^{4444局所及び全身性運動時の尿中重炭酸イオン,NOXの動態と疲労指標としての意義の解明kaken.nii.ac.jp前往参考资料 ↓在新标签页中打开}

休息时肌内H⁺的清除速率受恢复期血流、肌纤维类型（快肌纤维清除较慢）、训练水平与当时体温影响；被动休息在血流不足时清除效率下降，因此休息的“质量”（体位、主动恢复、环境温度）与“时长”同样影响pH恢复。^{4444局所及び全身性運動時の尿中重炭酸イオン,NOXの動態と疲労指標としての意義の解明kaken.nii.ac.jp前往参考资料 ↓在新标签页中打开}

神经肌肉疲劳指疲劳主要发生在肌肉本身：持久或高强度的肌肉活动使肌肉工作能力下降，早期研究曾归因于供能原料耗竭，后续实验则把肌肉收缩性疲劳主要归因于活动后乳酸、二氧化碳等代谢产物在肌肉组织内蓄积。^{4545【微心理】老师们日常感觉身体疲劳？精神也疲劳？可以试试这样做！mp.weixin.qq.com前往参考资料 ↓在新标签页中打开}

中枢疲劳指疲劳并不发生在肌肉本身，而是发生在高级神经中枢：长时间用脑时脑的氧供应得不到满足，可导致记忆力下降、头脑不清，这类疲劳不能靠单纯停止肌肉活动来消除。^{4545【微心理】老师们日常感觉身体疲劳？精神也疲劳？可以试试这样做！mp.weixin.qq.com前往参考资料 ↓在新标签页中打开}

休息可以消除肌肉收缩性疲劳或中枢性疲劳，但休息方式不同，消除疲劳的效果也不同；把休息理解为“什么都不做”并不完整。^{4545【微心理】老师们日常感觉身体疲劳？精神也疲劳？可以试试这样做！mp.weixin.qq.com前往参考资料 ↓在新标签页中打开}

1903年生理学家谢切诺夫（Sechenov）的经典实验发现：右手疲劳后让右手单纯休息（消极休息），与右手疲劳后改用左手操作、让右手休息（积极休息）相比，后一种方式使右手疲劳消除所需的时间更短。^{4545【微心理】老师们日常感觉身体疲劳？精神也疲劳？可以试试这样做！mp.weixin.qq.com前往参考资料 ↓在新标签页中打开}

谢切诺夫现象说明，某项工作引起疲劳时，伴有其他肌肉群的适度活动（换一种工作或进行体育活动）比单纯停止工作的消极休息更能有效消除疲劳，工间操、适当体育活动即属此类积极休息。^{4545【微心理】老师们日常感觉身体疲劳？精神也疲劳？可以试试这样做！mp.weixin.qq.com前往参考资料 ↓在新标签页中打开}

积极休息之所以更有效，一个生理学解释是血流灌注的差异：安静休息时每平方毫米肌肉只有约80条毛细血管开放，较激烈运动后可达2000—3000条，供血增多可增加肌肉的营养与氧气供给并及时排除乳酸、二氧化碳等代谢产物。^{4545【微心理】老师们日常感觉身体疲劳？精神也疲劳？可以试试这样做！mp.weixin.qq.com前往参考资料 ↓在新标签页中打开}

对脑力劳动引起的中枢疲劳，体育活动是一种积极休息：大脑对氧供应十分敏感，适当锻炼促进全身血液循环、提高氧的利用率，从而有助于恢复清醒和思考敏锐。^{4545【微心理】老师们日常感觉身体疲劳？精神也疲劳？可以试试这样做！mp.weixin.qq.com前往参考资料 ↓在新标签页中打开}

掌握动作技巧与节奏、使肌肉协调而有节律地活动，也是防止疲劳的重要方面，说明休息需求不只取决于负荷大小，也与动作的经济性有关。^{4545【微心理】老师们日常感觉身体疲劳？精神也疲劳？可以试试这样做！mp.weixin.qq.com前往参考资料 ↓在新标签页中打开}

以最大力量为首要目标的抗阻训练，通常采用较长的组间休息，常见处方为2至5分钟；这一区间被力量训练教材与综述普遍视为兼顾磷酸原系统恢复与训练密度的标准做法。^{4646Essentials of Strength Training and Conditioning, 4th Editionnsca.com前往参考资料 ↓在新标签页中打开|4747Rest interval between sets in strength trainingpubmed.ncbi.nlm.nih.gov前往参考资料 ↓在新标签页中打开}

在最大力量训练中，组间休息短于约2分钟会显著限制后续组的负荷维持能力；多项研究显示，3分钟休息组在深蹲等复合动作中的总训练容量与力量增长优于1分钟休息组。^{2626Perceived vs actual rest interval during resistance trainingpubmed.ncbi.nlm.nih.gov前往参考资料 ↓在新标签页中打开|4848The effect of rest interval length on multi and single-joint exercise performance and perceived exertionpubmed.ncbi.nlm.nih.gov前往参考资料 ↓在新标签页中打开}

针对爆发力（功率输出）目标，组间休息通常建议不短于2至3分钟，以保证每次动作的功率输出维持在接近峰值水平；短休息导致的功率衰减会削弱爆发力训练的特异性刺激。^{4949Rest interval length and power output during resistance exercisepubmed.ncbi.nlm.nih.gov前往参考资料 ↓在新标签页中打开|5050Effects of rest interval on power output during bench press throwspubmed.ncbi.nlm.nih.gov前往参考资料 ↓在新标签页中打开}

对于以最大力量为目标的训练，休息时长对力量增长的长期影响存在剂量依赖：在训练量匹配的前提下，较长休息（约3分钟）带来的力量增益通常大于短休息（约1分钟），但差异幅度受训练水平与动作类型调节。^{2626Perceived vs actual rest interval during resistance trainingpubmed.ncbi.nlm.nih.gov前往参考资料 ↓在新标签页中打开|5151Longer inter-set rest periods enhance muscle strength and hypertrophy in resistance-trained menpubmed.ncbi.nlm.nih.gov前往参考资料 ↓在新标签页中打开}

爆发力训练中，过长的组间休息（如超过5分钟）可能降低训练课的代谢与神经驱动密度，但对单次功率输出的保持有利；实践中常根据动作复杂度与负荷在2至5分钟之间调整。^{4949Rest interval length and power output during resistance exercisepubmed.ncbi.nlm.nih.gov前往参考资料 ↓在新标签页中打开|5252Optimal rest interval for peak power output during resistance exercisepubmed.ncbi.nlm.nih.gov前往参考资料 ↓在新标签页中打开}

最大力量与爆发力训练中，休息时长应随负荷百分比与动作结构变化：高负荷（≥85% 1RM）复合动作倾向更长休息，低负荷或单关节动作可适当缩短。^{4646Essentials of Strength Training and Conditioning, 4th Editionnsca.com前往参考资料 ↓在新标签页中打开|4747Rest interval between sets in strength trainingpubmed.ncbi.nlm.nih.gov前往参考资料 ↓在新标签页中打开}

关于组间休息时长与肌肉肥大的关系，目前证据最集中的一项系统综述与贝叶斯元分析（Singer 等，2024）纳入了 9 项随机设计研究、共 19 项测量（大腿 10 项、手臂 6 项、全身 3 项），这些研究在控制其他训练变量的前提下比较了不同组间休息时长对瘦体重/肌肉量前后变化的影响。^{5353<article-title>Give it a rest: a systematic review with Bayesian meta-analysis on the effect of inter-set rest interval duration on muscle hypertrophy</article-title> </title-group> <contrib-group> <contrib contrib-type="author"><name><surname>Singer</surname><given-names>Alec</given-names></name> <xref ref-type="aff" rid="aff1">¹</xref> <role content-type="https://credit.niso.org/contributor-roles/writing-original-draft/"/> <role content-type="https://credit.niso.org/contributor-roles/writing-review-editing/"/> </contrib> <contrib contrib-type="author"><name><surname>Wolf</surname><given-names>Milo</given-names></name> <xref ref-type="aff" rid="aff1">¹</xref><uri xlink:href="https://loop.frontiersin.org/people/1419977/overview"/> <role content-type="https://credit.niso.org/contributor-roles/writing-original-draft/"/> <role content-type="https://credit.niso.org/contributor-roles/writing-review-editing/"/> </contrib> <contrib contrib-type="author"><name><surname>Generoso</surname><given-names>Leonardo</given-names></name> <xref ref-type="aff" rid="aff1">¹</xref><uri xlink:href="https://loop.frontiersin.org/people/2747914/overview" /> <role content-type="https://credit.niso.org/contributor-roles/writing-original-draft/"/> <role content-type="https://credit.niso.org/contributor-roles/writing-review-editing/"/> </contrib> <contrib contrib-type="author"><name><surname>Arias</surname><given-names>Elizabeth</given-names></name> <xref ref-type="aff" rid="aff1">¹</xref> <role content-type="https://credit.niso.org/contributor-roles/writing-original-draft/"/> <role content-type="https://credit.niso.org/contributor-roles/writing-review-editing/"/> </contrib> <contrib contrib-type="author"><name><surname>Delcastillo</surname><given-names>Kenneth</given-names></name> <xref ref-type="aff" rid="aff1">¹</xref> <role content-type="https://credit.niso.org/contributor-roles/writing-original-draft/"/> <role content-type="https://credit.niso.org/contributor-roles/writing-review-editing/"/> </contrib> <contrib contrib-type="author"><name><surname>Echevarria</surname><given-names>Edwin</given-names></name> <xref ref-type="aff" rid="aff1">¹</xref> <role content-type="https://credit.niso.org/contributor-roles/writing-original-draft/"/> <role content-type="https://credit.niso.org/contributor-roles/writing-review-editing/"/> </contrib> <contrib contrib-type="author"><name><surname>Martinez</surname><given-names>Amaris</given-names></name> <xref ref-type="aff" rid="aff1">¹</xref><uri xlink:href="https://loop.frontiersin.org/people/2748221/overview" /> <role content-type="https://credit.niso.org/contributor-roles/writing-original-draft/"/> <role content-type="https://credit.niso.org/contributor-roles/writing-review-editing/"/> </contrib> <contrib contrib-type="author"><name><surname>Androulakis Korakakis</surname><given-names>Patroklos</given-names></name> <xref ref-type="aff" rid="aff1">¹</xref><uri xlink:href="https://loop.frontiersin.org/people/668516/overview" /> <role content-type="https://credit.niso.org/contributor-roles/writing-original-draft/"/> <role content-type="https://credit.niso.org/contributor-roles/writing-review-editing/"/> </contrib> <contrib contrib-type="author"><name><surname>Refalo</surname><given-names>Martin C.</given-names></name> <xref ref-type="aff" rid="aff2">²</xref><uri xlink:href="https://loop.frontiersin.org/people/2750889/overview" /> <role content-type="https://credit.niso.org/contributor-roles/writing-original-draft/"/> <role content-type="https://credit.niso.org/contributor-roles/writing-review-editing/"/> </contrib> <contrib contrib-type="author"><name><surname>Swinton</surname><given-names>Paul A.</given-names></name> <xref ref-type="aff" rid="aff3">³</xref><uri xlink:href="https://loop.frontiersin.org/people/747852/overview" /> <role content-type="https://credit.niso.org/contributor-roles/writing-original-draft/"/> <role content-type="https://credit.niso.org/contributor-roles/writing-review-editing/"/> </contrib> <contrib contrib-type="author" corresp="yes"><name><surname>Schoenfeld</surname><given-names>Brad J.</given-names></name> <xref ref-type="aff" rid="aff1">¹</xref> <xref ref-type="corresp" rid="cor1">*</xref><uri xlink:href="https://loop.frontiersin.org/people/455300/overview" /> <role content-type="https://credit.niso.org/contributor-roles/writing-original-draft/"/> <role content-type="https://credit.niso.org/contributor-roles/writing-review-editing/"/> </contrib> </contrib-group> <aff id="aff1"><label>¹</label><institution>Department of Exercise Science and Recreation, Applied Muscle Development Lab, CUNY Lehman College</institution>, <addr-line>Bronx, NY</addr-line>, <country>United States</country></aff> <aff id="aff2"><label>²</label><institution>Institute for Physical Activity and Nutrition (IPAN), School of Exercise and Nutrition Sciences, Deakin University</institution>, <addr-line>Geelong, VIC</addr-line>, <country>Australia</country></aff> <aff id="aff3"><label>³</label><institution>Department of Sport and Exercise, School of Health Sciences, Robert Gordon University</institution>, <addr-line>Aberdeen</addr-line>, <country>United Kingdom</country></aff> <author-notes> <fn fn-type="edited-by"><p><bold>Edited by:</bold> Pedro Forte, Higher Institute of Educational Sciences of the Douro, Portugal</p></fn> <fn fn-type="edited-by"><p><bold>Reviewed by:</bold> Rafael Peixoto, Instituto Superior de Ciências Educativas, Portugal</p> <p>Giuseppe Coratella, University of Milan, Italy</p> <p>José Eduardo Teixeira, Polytechnic Institute of Bragança (IPB), Portugal</p></fn> <corresp id="cor1"><label>*</label><bold>Correspondence:</bold> Brad J. Schoenfeld <email>bradschoenfeldphd@gmail.com</email></corresp> </author-notes> <pub-date pub-type="epub"><day>14</day><month>08</month><year>2024</year></pub-date> <pub-date pub-type="collection"><year>2024</year></pub-date> <volume>6</volume><elocation-id>1429789</elocation-id> <history> <date date-type="received"><day>08</day><month>05</month><year>2024</year></date> <date date-type="accepted"><day>30</day><month>07</month><year>2024</year></date> </history> <permissions> <copyright-statement>© 2024 Singer, Wolf, Generoso, Arias, Delcastillo, Echevarria, Martinez, Androulakis Korakakis, Refalo, Swinton and Schoenfeld.</copyright-statement> <copyright-year>2024</copyright-year><copyright-holder>Singer, Wolf, Generoso, Arias, Delcastillo, Echevarria, Martinez, Androulakis Korakakis, Refalo, Swinton and Schoenfeld</copyright-holder><license license-type="open-access" xlink:href="http://creativecommons.org/licenses/by/4.0/"> <p>This is an open-access article distributed under the terms of the <ext-link ext-link-type="uri" xlink:href="http://creativecommons.org/licenses/by/4.0/">Creative Commons Attribution License (CC BY)</ext-link>. The use, distribution or reproduction in other forums is permitted, provided the original author(s) and the copyright owner(s) are credited and that the original publication in this journal is cited, in accordance with accepted academic practice. No use, distribution or reproduction is permitted which does not comply with these terms.</p></license> </permissions> <abstract> <p>We systematically searched the literature for studies with a randomized design that compared different inter-set rest interval durations for estimates of pre-/post-study changes in lean/muscle mass in healthy adults while controlling all other training variables. Bayesian meta-analyses on non-controlled effect sizes using hierarchical models of all 19 measurements (thigh: 10; arm: 6; whole body: 3) from 9 studies meeting inclusion criteria analyses showed substantial overlap of standardized mean differences across the different inter-set rest periods [binary: short: 0.48 (95%CrI: 0.19–0.81), longer: 0.56 (95%CrI: 0.24–0.86); Four categories: short: 0.47 (95%CrI: 0.19–0.80), intermediate: 0.65 (95%CrI: 0.18–1.1), long: 0.55 (95%CrI: 0.15–0.90), very long: 0.50 (95%CrI: 0.14–0.89)], with substantial heterogeneity in results. Univariate and multivariate pairwise meta-analyses of controlled binary (short vs. longer) effect sizes showed similar results for the arm and thigh with central estimates tending to favor longer rest periods [arm: 0.13 (95%CrI: −0.27 to 0.51); thigh: 0.17 (95%CrI: −0.13 to 0.43)]. In contrast, central estimates closer to zero but marginally favoring shorter rest periods were estimated for the whole body [whole body: −0.08 (95%CrI: −0.45 to 0.29)]. Subanalysis of set end-point data indicated that training to failure or stopping short of failure did not meaningfully influence the interaction between rest interval duration and muscle hypertrophy. In conclusion, results suggest a small hypertrophic benefit to employing inter-set rest interval durations >60 s, perhaps mediated by reductions in volume load. However, our analysis did not detect appreciable differences in hypertrophy when resting >90 s between sets, consistent with evidence that detrimental effects on volume load tend to plateau beyond this time-frame. </p> <p><bold>Systematic Review Registration:</bold> OSF, <uri xlink:href="https://doi.org/10.17605/OSF.IO/YWEVC">https://doi.org/10.17605/OSF.IO/YWEVC</uri>.</p> </abstract> <kwd-group> <kwd>rest period</kwd> <kwd>recovery interval</kwd> <kwd>muscle growth</kwd> <kwd>muscle development</kwd> <kwd>muscle thickness</kwd> <kwd>muscle cross-sectional area</kwd> </kwd-group><counts> <fig-count count="6"/> <table-count count="2"/><equation-count count="3"/><ref-count count="49"/><page-count count="13"/><word-count count="0"/></counts><custom-meta-wrap><custom-meta><meta-name>section-at-acceptance</meta-name><meta-value>Exercise Physiology</meta-value></custom-meta></custom-meta-wrap> </article-meta> </front> <body><sec id="s1" sec-type="intro"><title>Introductionpublic-pages-files-2025.frontiersin.org前往参考资料 ↓在新标签页中打开}

该元分析对非对照效应量的合并结果显示，不同组间休息时长下的标准化均数差存在大幅重叠：按二分法划分，短休息为 0.48（95%CrI：0.19–0.81），较长休息为 0.56（95%CrI：0.24–0.86）；按四分类划分，短、中、长、超长休息分别为 0.47（0.19–0.80）、0.65（0.18–1.1）、0.55（0.15–0.90）与 0.50（0.14–0.89），且研究间异质性较大。这说明各休息时长区间都能观察到肌肉增长，差异并不悬殊。^{5353<article-title>Give it a rest: a systematic review with Bayesian meta-analysis on the effect of inter-set rest interval duration on muscle hypertrophy</article-title> </title-group> <contrib-group> <contrib contrib-type="author"><name><surname>Singer</surname><given-names>Alec</given-names></name> <xref ref-type="aff" rid="aff1">¹</xref> <role content-type="https://credit.niso.org/contributor-roles/writing-original-draft/"/> <role content-type="https://credit.niso.org/contributor-roles/writing-review-editing/"/> </contrib> <contrib contrib-type="author"><name><surname>Wolf</surname><given-names>Milo</given-names></name> <xref ref-type="aff" rid="aff1">¹</xref><uri xlink:href="https://loop.frontiersin.org/people/1419977/overview"/> <role content-type="https://credit.niso.org/contributor-roles/writing-original-draft/"/> <role content-type="https://credit.niso.org/contributor-roles/writing-review-editing/"/> </contrib> <contrib contrib-type="author"><name><surname>Generoso</surname><given-names>Leonardo</given-names></name> <xref ref-type="aff" rid="aff1">¹</xref><uri xlink:href="https://loop.frontiersin.org/people/2747914/overview" /> <role content-type="https://credit.niso.org/contributor-roles/writing-original-draft/"/> <role content-type="https://credit.niso.org/contributor-roles/writing-review-editing/"/> </contrib> <contrib contrib-type="author"><name><surname>Arias</surname><given-names>Elizabeth</given-names></name> <xref ref-type="aff" rid="aff1">¹</xref> <role content-type="https://credit.niso.org/contributor-roles/writing-original-draft/"/> <role content-type="https://credit.niso.org/contributor-roles/writing-review-editing/"/> </contrib> <contrib contrib-type="author"><name><surname>Delcastillo</surname><given-names>Kenneth</given-names></name> <xref ref-type="aff" rid="aff1">¹</xref> <role content-type="https://credit.niso.org/contributor-roles/writing-original-draft/"/> <role content-type="https://credit.niso.org/contributor-roles/writing-review-editing/"/> </contrib> <contrib contrib-type="author"><name><surname>Echevarria</surname><given-names>Edwin</given-names></name> <xref ref-type="aff" rid="aff1">¹</xref> <role content-type="https://credit.niso.org/contributor-roles/writing-original-draft/"/> <role content-type="https://credit.niso.org/contributor-roles/writing-review-editing/"/> </contrib> <contrib contrib-type="author"><name><surname>Martinez</surname><given-names>Amaris</given-names></name> <xref ref-type="aff" rid="aff1">¹</xref><uri xlink:href="https://loop.frontiersin.org/people/2748221/overview" /> <role content-type="https://credit.niso.org/contributor-roles/writing-original-draft/"/> <role content-type="https://credit.niso.org/contributor-roles/writing-review-editing/"/> </contrib> <contrib contrib-type="author"><name><surname>Androulakis Korakakis</surname><given-names>Patroklos</given-names></name> <xref ref-type="aff" rid="aff1">¹</xref><uri xlink:href="https://loop.frontiersin.org/people/668516/overview" /> <role content-type="https://credit.niso.org/contributor-roles/writing-original-draft/"/> <role content-type="https://credit.niso.org/contributor-roles/writing-review-editing/"/> </contrib> <contrib contrib-type="author"><name><surname>Refalo</surname><given-names>Martin C.</given-names></name> <xref ref-type="aff" rid="aff2">²</xref><uri xlink:href="https://loop.frontiersin.org/people/2750889/overview" /> <role content-type="https://credit.niso.org/contributor-roles/writing-original-draft/"/> <role content-type="https://credit.niso.org/contributor-roles/writing-review-editing/"/> </contrib> <contrib contrib-type="author"><name><surname>Swinton</surname><given-names>Paul A.</given-names></name> <xref ref-type="aff" rid="aff3">³</xref><uri xlink:href="https://loop.frontiersin.org/people/747852/overview" /> <role content-type="https://credit.niso.org/contributor-roles/writing-original-draft/"/> <role content-type="https://credit.niso.org/contributor-roles/writing-review-editing/"/> </contrib> <contrib contrib-type="author" corresp="yes"><name><surname>Schoenfeld</surname><given-names>Brad J.</given-names></name> <xref ref-type="aff" rid="aff1">¹</xref> <xref ref-type="corresp" rid="cor1">*</xref><uri xlink:href="https://loop.frontiersin.org/people/455300/overview" /> <role content-type="https://credit.niso.org/contributor-roles/writing-original-draft/"/> <role content-type="https://credit.niso.org/contributor-roles/writing-review-editing/"/> </contrib> </contrib-group> <aff id="aff1"><label>¹</label><institution>Department of Exercise Science and Recreation, Applied Muscle Development Lab, CUNY Lehman College</institution>, <addr-line>Bronx, NY</addr-line>, <country>United States</country></aff> <aff id="aff2"><label>²</label><institution>Institute for Physical Activity and Nutrition (IPAN), School of Exercise and Nutrition Sciences, Deakin University</institution>, <addr-line>Geelong, VIC</addr-line>, <country>Australia</country></aff> <aff id="aff3"><label>³</label><institution>Department of Sport and Exercise, School of Health Sciences, Robert Gordon University</institution>, <addr-line>Aberdeen</addr-line>, <country>United Kingdom</country></aff> <author-notes> <fn fn-type="edited-by"><p><bold>Edited by:</bold> Pedro Forte, Higher Institute of Educational Sciences of the Douro, Portugal</p></fn> <fn fn-type="edited-by"><p><bold>Reviewed by:</bold> Rafael Peixoto, Instituto Superior de Ciências Educativas, Portugal</p> <p>Giuseppe Coratella, University of Milan, Italy</p> <p>José Eduardo Teixeira, Polytechnic Institute of Bragança (IPB), Portugal</p></fn> <corresp id="cor1"><label>*</label><bold>Correspondence:</bold> Brad J. Schoenfeld <email>bradschoenfeldphd@gmail.com</email></corresp> </author-notes> <pub-date pub-type="epub"><day>14</day><month>08</month><year>2024</year></pub-date> <pub-date pub-type="collection"><year>2024</year></pub-date> <volume>6</volume><elocation-id>1429789</elocation-id> <history> <date date-type="received"><day>08</day><month>05</month><year>2024</year></date> <date date-type="accepted"><day>30</day><month>07</month><year>2024</year></date> </history> <permissions> <copyright-statement>© 2024 Singer, Wolf, Generoso, Arias, Delcastillo, Echevarria, Martinez, Androulakis Korakakis, Refalo, Swinton and Schoenfeld.</copyright-statement> <copyright-year>2024</copyright-year><copyright-holder>Singer, Wolf, Generoso, Arias, Delcastillo, Echevarria, Martinez, Androulakis Korakakis, Refalo, Swinton and Schoenfeld</copyright-holder><license license-type="open-access" xlink:href="http://creativecommons.org/licenses/by/4.0/"> <p>This is an open-access article distributed under the terms of the <ext-link ext-link-type="uri" xlink:href="http://creativecommons.org/licenses/by/4.0/">Creative Commons Attribution License (CC BY)</ext-link>. The use, distribution or reproduction in other forums is permitted, provided the original author(s) and the copyright owner(s) are credited and that the original publication in this journal is cited, in accordance with accepted academic practice. No use, distribution or reproduction is permitted which does not comply with these terms.</p></license> </permissions> <abstract> <p>We systematically searched the literature for studies with a randomized design that compared different inter-set rest interval durations for estimates of pre-/post-study changes in lean/muscle mass in healthy adults while controlling all other training variables. Bayesian meta-analyses on non-controlled effect sizes using hierarchical models of all 19 measurements (thigh: 10; arm: 6; whole body: 3) from 9 studies meeting inclusion criteria analyses showed substantial overlap of standardized mean differences across the different inter-set rest periods [binary: short: 0.48 (95%CrI: 0.19–0.81), longer: 0.56 (95%CrI: 0.24–0.86); Four categories: short: 0.47 (95%CrI: 0.19–0.80), intermediate: 0.65 (95%CrI: 0.18–1.1), long: 0.55 (95%CrI: 0.15–0.90), very long: 0.50 (95%CrI: 0.14–0.89)], with substantial heterogeneity in results. Univariate and multivariate pairwise meta-analyses of controlled binary (short vs. longer) effect sizes showed similar results for the arm and thigh with central estimates tending to favor longer rest periods [arm: 0.13 (95%CrI: −0.27 to 0.51); thigh: 0.17 (95%CrI: −0.13 to 0.43)]. In contrast, central estimates closer to zero but marginally favoring shorter rest periods were estimated for the whole body [whole body: −0.08 (95%CrI: −0.45 to 0.29)]. Subanalysis of set end-point data indicated that training to failure or stopping short of failure did not meaningfully influence the interaction between rest interval duration and muscle hypertrophy. In conclusion, results suggest a small hypertrophic benefit to employing inter-set rest interval durations >60 s, perhaps mediated by reductions in volume load. However, our analysis did not detect appreciable differences in hypertrophy when resting >90 s between sets, consistent with evidence that detrimental effects on volume load tend to plateau beyond this time-frame. </p> <p><bold>Systematic Review Registration:</bold> OSF, <uri xlink:href="https://doi.org/10.17605/OSF.IO/YWEVC">https://doi.org/10.17605/OSF.IO/YWEVC</uri>.</p> </abstract> <kwd-group> <kwd>rest period</kwd> <kwd>recovery interval</kwd> <kwd>muscle growth</kwd> <kwd>muscle development</kwd> <kwd>muscle thickness</kwd> <kwd>muscle cross-sectional area</kwd> </kwd-group><counts> <fig-count count="6"/> <table-count count="2"/><equation-count count="3"/><ref-count count="49"/><page-count count="13"/><word-count count="0"/></counts><custom-meta-wrap><custom-meta><meta-name>section-at-acceptance</meta-name><meta-value>Exercise Physiology</meta-value></custom-meta></custom-meta-wrap> </article-meta> </front> <body><sec id="s1" sec-type="intro"><title>Introductionpublic-pages-files-2025.frontiersin.org前往参考资料 ↓在新标签页中打开}

在直接比较短休息与较长休息的对照效应量分析中，手臂与大腿的合并中心估计倾向于支持较长休息，但置信区间均跨越零：手臂为 0.13（95%CrI：−0.27 至 0.51），大腿为 0.17（95%CrI：−0.13 至 0.43）；全身的中心估计则接近零并略微偏向短休息，为 −0.08（95%CrI：−0.45 至 0.29）。^{5353<article-title>Give it a rest: a systematic review with Bayesian meta-analysis on the effect of inter-set rest interval duration on muscle hypertrophy</article-title> </title-group> <contrib-group> <contrib contrib-type="author"><name><surname>Singer</surname><given-names>Alec</given-names></name> <xref ref-type="aff" rid="aff1">¹</xref> <role content-type="https://credit.niso.org/contributor-roles/writing-original-draft/"/> <role content-type="https://credit.niso.org/contributor-roles/writing-review-editing/"/> </contrib> <contrib contrib-type="author"><name><surname>Wolf</surname><given-names>Milo</given-names></name> <xref ref-type="aff" rid="aff1">¹</xref><uri xlink:href="https://loop.frontiersin.org/people/1419977/overview"/> <role content-type="https://credit.niso.org/contributor-roles/writing-original-draft/"/> <role content-type="https://credit.niso.org/contributor-roles/writing-review-editing/"/> </contrib> <contrib contrib-type="author"><name><surname>Generoso</surname><given-names>Leonardo</given-names></name> <xref ref-type="aff" rid="aff1">¹</xref><uri xlink:href="https://loop.frontiersin.org/people/2747914/overview" /> <role content-type="https://credit.niso.org/contributor-roles/writing-original-draft/"/> <role content-type="https://credit.niso.org/contributor-roles/writing-review-editing/"/> </contrib> <contrib contrib-type="author"><name><surname>Arias</surname><given-names>Elizabeth</given-names></name> <xref ref-type="aff" rid="aff1">¹</xref> <role content-type="https://credit.niso.org/contributor-roles/writing-original-draft/"/> <role content-type="https://credit.niso.org/contributor-roles/writing-review-editing/"/> </contrib> <contrib contrib-type="author"><name><surname>Delcastillo</surname><given-names>Kenneth</given-names></name> <xref ref-type="aff" rid="aff1">¹</xref> <role content-type="https://credit.niso.org/contributor-roles/writing-original-draft/"/> <role content-type="https://credit.niso.org/contributor-roles/writing-review-editing/"/> </contrib> <contrib contrib-type="author"><name><surname>Echevarria</surname><given-names>Edwin</given-names></name> <xref ref-type="aff" rid="aff1">¹</xref> <role content-type="https://credit.niso.org/contributor-roles/writing-original-draft/"/> <role content-type="https://credit.niso.org/contributor-roles/writing-review-editing/"/> </contrib> <contrib contrib-type="author"><name><surname>Martinez</surname><given-names>Amaris</given-names></name> <xref ref-type="aff" rid="aff1">¹</xref><uri xlink:href="https://loop.frontiersin.org/people/2748221/overview" /> <role content-type="https://credit.niso.org/contributor-roles/writing-original-draft/"/> <role content-type="https://credit.niso.org/contributor-roles/writing-review-editing/"/> </contrib> <contrib contrib-type="author"><name><surname>Androulakis Korakakis</surname><given-names>Patroklos</given-names></name> <xref ref-type="aff" rid="aff1">¹</xref><uri xlink:href="https://loop.frontiersin.org/people/668516/overview" /> <role content-type="https://credit.niso.org/contributor-roles/writing-original-draft/"/> <role content-type="https://credit.niso.org/contributor-roles/writing-review-editing/"/> </contrib> <contrib contrib-type="author"><name><surname>Refalo</surname><given-names>Martin C.</given-names></name> <xref ref-type="aff" rid="aff2">²</xref><uri xlink:href="https://loop.frontiersin.org/people/2750889/overview" /> <role content-type="https://credit.niso.org/contributor-roles/writing-original-draft/"/> <role content-type="https://credit.niso.org/contributor-roles/writing-review-editing/"/> </contrib> <contrib contrib-type="author"><name><surname>Swinton</surname><given-names>Paul A.</given-names></name> <xref ref-type="aff" rid="aff3">³</xref><uri xlink:href="https://loop.frontiersin.org/people/747852/overview" /> <role content-type="https://credit.niso.org/contributor-roles/writing-original-draft/"/> <role content-type="https://credit.niso.org/contributor-roles/writing-review-editing/"/> </contrib> <contrib contrib-type="author" corresp="yes"><name><surname>Schoenfeld</surname><given-names>Brad J.</given-names></name> <xref ref-type="aff" rid="aff1">¹</xref> <xref ref-type="corresp" rid="cor1">*</xref><uri xlink:href="https://loop.frontiersin.org/people/455300/overview" /> <role content-type="https://credit.niso.org/contributor-roles/writing-original-draft/"/> <role content-type="https://credit.niso.org/contributor-roles/writing-review-editing/"/> </contrib> </contrib-group> <aff id="aff1"><label>¹</label><institution>Department of Exercise Science and Recreation, Applied Muscle Development Lab, CUNY Lehman College</institution>, <addr-line>Bronx, NY</addr-line>, <country>United States</country></aff> <aff id="aff2"><label>²</label><institution>Institute for Physical Activity and Nutrition (IPAN), School of Exercise and Nutrition Sciences, Deakin University</institution>, <addr-line>Geelong, VIC</addr-line>, <country>Australia</country></aff> <aff id="aff3"><label>³</label><institution>Department of Sport and Exercise, School of Health Sciences, Robert Gordon University</institution>, <addr-line>Aberdeen</addr-line>, <country>United Kingdom</country></aff> <author-notes> <fn fn-type="edited-by"><p><bold>Edited by:</bold> Pedro Forte, Higher Institute of Educational Sciences of the Douro, Portugal</p></fn> <fn fn-type="edited-by"><p><bold>Reviewed by:</bold> Rafael Peixoto, Instituto Superior de Ciências Educativas, Portugal</p> <p>Giuseppe Coratella, University of Milan, Italy</p> <p>José Eduardo Teixeira, Polytechnic Institute of Bragança (IPB), Portugal</p></fn> <corresp id="cor1"><label>*</label><bold>Correspondence:</bold> Brad J. Schoenfeld <email>bradschoenfeldphd@gmail.com</email></corresp> </author-notes> <pub-date pub-type="epub"><day>14</day><month>08</month><year>2024</year></pub-date> <pub-date pub-type="collection"><year>2024</year></pub-date> <volume>6</volume><elocation-id>1429789</elocation-id> <history> <date date-type="received"><day>08</day><month>05</month><year>2024</year></date> <date date-type="accepted"><day>30</day><month>07</month><year>2024</year></date> </history> <permissions> <copyright-statement>© 2024 Singer, Wolf, Generoso, Arias, Delcastillo, Echevarria, Martinez, Androulakis Korakakis, Refalo, Swinton and Schoenfeld.</copyright-statement> <copyright-year>2024</copyright-year><copyright-holder>Singer, Wolf, Generoso, Arias, Delcastillo, Echevarria, Martinez, Androulakis Korakakis, Refalo, Swinton and Schoenfeld</copyright-holder><license license-type="open-access" xlink:href="http://creativecommons.org/licenses/by/4.0/"> <p>This is an open-access article distributed under the terms of the <ext-link ext-link-type="uri" xlink:href="http://creativecommons.org/licenses/by/4.0/">Creative Commons Attribution License (CC BY)</ext-link>. The use, distribution or reproduction in other forums is permitted, provided the original author(s) and the copyright owner(s) are credited and that the original publication in this journal is cited, in accordance with accepted academic practice. No use, distribution or reproduction is permitted which does not comply with these terms.</p></license> </permissions> <abstract> <p>We systematically searched the literature for studies with a randomized design that compared different inter-set rest interval durations for estimates of pre-/post-study changes in lean/muscle mass in healthy adults while controlling all other training variables. Bayesian meta-analyses on non-controlled effect sizes using hierarchical models of all 19 measurements (thigh: 10; arm: 6; whole body: 3) from 9 studies meeting inclusion criteria analyses showed substantial overlap of standardized mean differences across the different inter-set rest periods [binary: short: 0.48 (95%CrI: 0.19–0.81), longer: 0.56 (95%CrI: 0.24–0.86); Four categories: short: 0.47 (95%CrI: 0.19–0.80), intermediate: 0.65 (95%CrI: 0.18–1.1), long: 0.55 (95%CrI: 0.15–0.90), very long: 0.50 (95%CrI: 0.14–0.89)], with substantial heterogeneity in results. Univariate and multivariate pairwise meta-analyses of controlled binary (short vs. longer) effect sizes showed similar results for the arm and thigh with central estimates tending to favor longer rest periods [arm: 0.13 (95%CrI: −0.27 to 0.51); thigh: 0.17 (95%CrI: −0.13 to 0.43)]. In contrast, central estimates closer to zero but marginally favoring shorter rest periods were estimated for the whole body [whole body: −0.08 (95%CrI: −0.45 to 0.29)]. Subanalysis of set end-point data indicated that training to failure or stopping short of failure did not meaningfully influence the interaction between rest interval duration and muscle hypertrophy. In conclusion, results suggest a small hypertrophic benefit to employing inter-set rest interval durations >60 s, perhaps mediated by reductions in volume load. However, our analysis did not detect appreciable differences in hypertrophy when resting >90 s between sets, consistent with evidence that detrimental effects on volume load tend to plateau beyond this time-frame. </p> <p><bold>Systematic Review Registration:</bold> OSF, <uri xlink:href="https://doi.org/10.17605/OSF.IO/YWEVC">https://doi.org/10.17605/OSF.IO/YWEVC</uri>.</p> </abstract> <kwd-group> <kwd>rest period</kwd> <kwd>recovery interval</kwd> <kwd>muscle growth</kwd> <kwd>muscle development</kwd> <kwd>muscle thickness</kwd> <kwd>muscle cross-sectional area</kwd> </kwd-group><counts> <fig-count count="6"/> <table-count count="2"/><equation-count count="3"/><ref-count count="49"/><page-count count="13"/><word-count count="0"/></counts><custom-meta-wrap><custom-meta><meta-name>section-at-acceptance</meta-name><meta-value>Exercise Physiology</meta-value></custom-meta></custom-meta-wrap> </article-meta> </front> <body><sec id="s1" sec-type="intro"><title>Introductionpublic-pages-files-2025.frontiersin.org前往参考资料 ↓在新标签页中打开}

该综述的结论是：采用超过 60 秒的组间休息对肌肉肥大可能存在小幅益处，其机制或许与容量负荷（volume load）的下降有关；但当组间休息超过 90 秒后，分析未检测到肥大有可察觉的差异，这与容量负荷的不利影响在该时长之后趋于平台期的证据相一致。^{5353<article-title>Give it a rest: a systematic review with Bayesian meta-analysis on the effect of inter-set rest interval duration on muscle hypertrophy</article-title> </title-group> <contrib-group> <contrib contrib-type="author"><name><surname>Singer</surname><given-names>Alec</given-names></name> <xref ref-type="aff" rid="aff1">¹</xref> <role content-type="https://credit.niso.org/contributor-roles/writing-original-draft/"/> <role content-type="https://credit.niso.org/contributor-roles/writing-review-editing/"/> </contrib> <contrib contrib-type="author"><name><surname>Wolf</surname><given-names>Milo</given-names></name> <xref ref-type="aff" rid="aff1">¹</xref><uri xlink:href="https://loop.frontiersin.org/people/1419977/overview"/> <role content-type="https://credit.niso.org/contributor-roles/writing-original-draft/"/> <role content-type="https://credit.niso.org/contributor-roles/writing-review-editing/"/> </contrib> <contrib contrib-type="author"><name><surname>Generoso</surname><given-names>Leonardo</given-names></name> <xref ref-type="aff" rid="aff1">¹</xref><uri xlink:href="https://loop.frontiersin.org/people/2747914/overview" /> <role content-type="https://credit.niso.org/contributor-roles/writing-original-draft/"/> <role content-type="https://credit.niso.org/contributor-roles/writing-review-editing/"/> </contrib> <contrib contrib-type="author"><name><surname>Arias</surname><given-names>Elizabeth</given-names></name> <xref ref-type="aff" rid="aff1">¹</xref> <role content-type="https://credit.niso.org/contributor-roles/writing-original-draft/"/> <role content-type="https://credit.niso.org/contributor-roles/writing-review-editing/"/> </contrib> <contrib contrib-type="author"><name><surname>Delcastillo</surname><given-names>Kenneth</given-names></name> <xref ref-type="aff" rid="aff1">¹</xref> <role content-type="https://credit.niso.org/contributor-roles/writing-original-draft/"/> <role content-type="https://credit.niso.org/contributor-roles/writing-review-editing/"/> </contrib> <contrib contrib-type="author"><name><surname>Echevarria</surname><given-names>Edwin</given-names></name> <xref ref-type="aff" rid="aff1">¹</xref> <role content-type="https://credit.niso.org/contributor-roles/writing-original-draft/"/> <role content-type="https://credit.niso.org/contributor-roles/writing-review-editing/"/> </contrib> <contrib contrib-type="author"><name><surname>Martinez</surname><given-names>Amaris</given-names></name> <xref ref-type="aff" rid="aff1">¹</xref><uri xlink:href="https://loop.frontiersin.org/people/2748221/overview" /> <role content-type="https://credit.niso.org/contributor-roles/writing-original-draft/"/> <role content-type="https://credit.niso.org/contributor-roles/writing-review-editing/"/> </contrib> <contrib contrib-type="author"><name><surname>Androulakis Korakakis</surname><given-names>Patroklos</given-names></name> <xref ref-type="aff" rid="aff1">¹</xref><uri xlink:href="https://loop.frontiersin.org/people/668516/overview" /> <role content-type="https://credit.niso.org/contributor-roles/writing-original-draft/"/> <role content-type="https://credit.niso.org/contributor-roles/writing-review-editing/"/> </contrib> <contrib contrib-type="author"><name><surname>Refalo</surname><given-names>Martin C.</given-names></name> <xref ref-type="aff" rid="aff2">²</xref><uri xlink:href="https://loop.frontiersin.org/people/2750889/overview" /> <role content-type="https://credit.niso.org/contributor-roles/writing-original-draft/"/> <role content-type="https://credit.niso.org/contributor-roles/writing-review-editing/"/> </contrib> <contrib contrib-type="author"><name><surname>Swinton</surname><given-names>Paul A.</given-names></name> <xref ref-type="aff" rid="aff3">³</xref><uri xlink:href="https://loop.frontiersin.org/people/747852/overview" /> <role content-type="https://credit.niso.org/contributor-roles/writing-original-draft/"/> <role content-type="https://credit.niso.org/contributor-roles/writing-review-editing/"/> </contrib> <contrib contrib-type="author" corresp="yes"><name><surname>Schoenfeld</surname><given-names>Brad J.</given-names></name> <xref ref-type="aff" rid="aff1">¹</xref> <xref ref-type="corresp" rid="cor1">*</xref><uri xlink:href="https://loop.frontiersin.org/people/455300/overview" /> <role content-type="https://credit.niso.org/contributor-roles/writing-original-draft/"/> <role content-type="https://credit.niso.org/contributor-roles/writing-review-editing/"/> </contrib> </contrib-group> <aff id="aff1"><label>¹</label><institution>Department of Exercise Science and Recreation, Applied Muscle Development Lab, CUNY Lehman College</institution>, <addr-line>Bronx, NY</addr-line>, <country>United States</country></aff> <aff id="aff2"><label>²</label><institution>Institute for Physical Activity and Nutrition (IPAN), School of Exercise and Nutrition Sciences, Deakin University</institution>, <addr-line>Geelong, VIC</addr-line>, <country>Australia</country></aff> <aff id="aff3"><label>³</label><institution>Department of Sport and Exercise, School of Health Sciences, Robert Gordon University</institution>, <addr-line>Aberdeen</addr-line>, <country>United Kingdom</country></aff> <author-notes> <fn fn-type="edited-by"><p><bold>Edited by:</bold> Pedro Forte, Higher Institute of Educational Sciences of the Douro, Portugal</p></fn> <fn fn-type="edited-by"><p><bold>Reviewed by:</bold> Rafael Peixoto, Instituto Superior de Ciências Educativas, Portugal</p> <p>Giuseppe Coratella, University of Milan, Italy</p> <p>José Eduardo Teixeira, Polytechnic Institute of Bragança (IPB), Portugal</p></fn> <corresp id="cor1"><label>*</label><bold>Correspondence:</bold> Brad J. Schoenfeld <email>bradschoenfeldphd@gmail.com</email></corresp> </author-notes> <pub-date pub-type="epub"><day>14</day><month>08</month><year>2024</year></pub-date> <pub-date pub-type="collection"><year>2024</year></pub-date> <volume>6</volume><elocation-id>1429789</elocation-id> <history> <date date-type="received"><day>08</day><month>05</month><year>2024</year></date> <date date-type="accepted"><day>30</day><month>07</month><year>2024</year></date> </history> <permissions> <copyright-statement>© 2024 Singer, Wolf, Generoso, Arias, Delcastillo, Echevarria, Martinez, Androulakis Korakakis, Refalo, Swinton and Schoenfeld.</copyright-statement> <copyright-year>2024</copyright-year><copyright-holder>Singer, Wolf, Generoso, Arias, Delcastillo, Echevarria, Martinez, Androulakis Korakakis, Refalo, Swinton and Schoenfeld</copyright-holder><license license-type="open-access" xlink:href="http://creativecommons.org/licenses/by/4.0/"> <p>This is an open-access article distributed under the terms of the <ext-link ext-link-type="uri" xlink:href="http://creativecommons.org/licenses/by/4.0/">Creative Commons Attribution License (CC BY)</ext-link>. The use, distribution or reproduction in other forums is permitted, provided the original author(s) and the copyright owner(s) are credited and that the original publication in this journal is cited, in accordance with accepted academic practice. No use, distribution or reproduction is permitted which does not comply with these terms.</p></license> </permissions> <abstract> <p>We systematically searched the literature for studies with a randomized design that compared different inter-set rest interval durations for estimates of pre-/post-study changes in lean/muscle mass in healthy adults while controlling all other training variables. Bayesian meta-analyses on non-controlled effect sizes using hierarchical models of all 19 measurements (thigh: 10; arm: 6; whole body: 3) from 9 studies meeting inclusion criteria analyses showed substantial overlap of standardized mean differences across the different inter-set rest periods [binary: short: 0.48 (95%CrI: 0.19–0.81), longer: 0.56 (95%CrI: 0.24–0.86); Four categories: short: 0.47 (95%CrI: 0.19–0.80), intermediate: 0.65 (95%CrI: 0.18–1.1), long: 0.55 (95%CrI: 0.15–0.90), very long: 0.50 (95%CrI: 0.14–0.89)], with substantial heterogeneity in results. Univariate and multivariate pairwise meta-analyses of controlled binary (short vs. longer) effect sizes showed similar results for the arm and thigh with central estimates tending to favor longer rest periods [arm: 0.13 (95%CrI: −0.27 to 0.51); thigh: 0.17 (95%CrI: −0.13 to 0.43)]. In contrast, central estimates closer to zero but marginally favoring shorter rest periods were estimated for the whole body [whole body: −0.08 (95%CrI: −0.45 to 0.29)]. Subanalysis of set end-point data indicated that training to failure or stopping short of failure did not meaningfully influence the interaction between rest interval duration and muscle hypertrophy. In conclusion, results suggest a small hypertrophic benefit to employing inter-set rest interval durations >60 s, perhaps mediated by reductions in volume load. However, our analysis did not detect appreciable differences in hypertrophy when resting >90 s between sets, consistent with evidence that detrimental effects on volume load tend to plateau beyond this time-frame. </p> <p><bold>Systematic Review Registration:</bold> OSF, <uri xlink:href="https://doi.org/10.17605/OSF.IO/YWEVC">https://doi.org/10.17605/OSF.IO/YWEVC</uri>.</p> </abstract> <kwd-group> <kwd>rest period</kwd> <kwd>recovery interval</kwd> <kwd>muscle growth</kwd> <kwd>muscle development</kwd> <kwd>muscle thickness</kwd> <kwd>muscle cross-sectional area</kwd> </kwd-group><counts> <fig-count count="6"/> <table-count count="2"/><equation-count count="3"/><ref-count count="49"/><page-count count="13"/><word-count count="0"/></counts><custom-meta-wrap><custom-meta><meta-name>section-at-acceptance</meta-name><meta-value>Exercise Physiology</meta-value></custom-meta></custom-meta-wrap> </article-meta> </front> <body><sec id="s1" sec-type="intro"><title>Introductionpublic-pages-files-2025.frontiersin.org前往参考资料 ↓在新标签页中打开}

对训练组终点数据的亚组分析表明，训练至力竭或保留若干次重复（未至力竭）并不会实质性地改变组间休息时长与肌肉肥大之间的相互关系。^{5353<article-title>Give it a rest: a systematic review with Bayesian meta-analysis on the effect of inter-set rest interval duration on muscle hypertrophy</article-title> </title-group> <contrib-group> <contrib contrib-type="author"><name><surname>Singer</surname><given-names>Alec</given-names></name> <xref ref-type="aff" rid="aff1">¹</xref> <role content-type="https://credit.niso.org/contributor-roles/writing-original-draft/"/> <role content-type="https://credit.niso.org/contributor-roles/writing-review-editing/"/> </contrib> <contrib contrib-type="author"><name><surname>Wolf</surname><given-names>Milo</given-names></name> <xref ref-type="aff" rid="aff1">¹</xref><uri xlink:href="https://loop.frontiersin.org/people/1419977/overview"/> <role content-type="https://credit.niso.org/contributor-roles/writing-original-draft/"/> <role content-type="https://credit.niso.org/contributor-roles/writing-review-editing/"/> </contrib> <contrib contrib-type="author"><name><surname>Generoso</surname><given-names>Leonardo</given-names></name> <xref ref-type="aff" rid="aff1">¹</xref><uri xlink:href="https://loop.frontiersin.org/people/2747914/overview" /> <role content-type="https://credit.niso.org/contributor-roles/writing-original-draft/"/> <role content-type="https://credit.niso.org/contributor-roles/writing-review-editing/"/> </contrib> <contrib contrib-type="author"><name><surname>Arias</surname><given-names>Elizabeth</given-names></name> <xref ref-type="aff" rid="aff1">¹</xref> <role content-type="https://credit.niso.org/contributor-roles/writing-original-draft/"/> <role content-type="https://credit.niso.org/contributor-roles/writing-review-editing/"/> </contrib> <contrib contrib-type="author"><name><surname>Delcastillo</surname><given-names>Kenneth</given-names></name> <xref ref-type="aff" rid="aff1">¹</xref> <role content-type="https://credit.niso.org/contributor-roles/writing-original-draft/"/> <role content-type="https://credit.niso.org/contributor-roles/writing-review-editing/"/> </contrib> <contrib contrib-type="author"><name><surname>Echevarria</surname><given-names>Edwin</given-names></name> <xref ref-type="aff" rid="aff1">¹</xref> <role content-type="https://credit.niso.org/contributor-roles/writing-original-draft/"/> <role content-type="https://credit.niso.org/contributor-roles/writing-review-editing/"/> </contrib> <contrib contrib-type="author"><name><surname>Martinez</surname><given-names>Amaris</given-names></name> <xref ref-type="aff" rid="aff1">¹</xref><uri xlink:href="https://loop.frontiersin.org/people/2748221/overview" /> <role content-type="https://credit.niso.org/contributor-roles/writing-original-draft/"/> <role content-type="https://credit.niso.org/contributor-roles/writing-review-editing/"/> </contrib> <contrib contrib-type="author"><name><surname>Androulakis Korakakis</surname><given-names>Patroklos</given-names></name> <xref ref-type="aff" rid="aff1">¹</xref><uri xlink:href="https://loop.frontiersin.org/people/668516/overview" /> <role content-type="https://credit.niso.org/contributor-roles/writing-original-draft/"/> <role content-type="https://credit.niso.org/contributor-roles/writing-review-editing/"/> </contrib> <contrib contrib-type="author"><name><surname>Refalo</surname><given-names>Martin C.</given-names></name> <xref ref-type="aff" rid="aff2">²</xref><uri xlink:href="https://loop.frontiersin.org/people/2750889/overview" /> <role content-type="https://credit.niso.org/contributor-roles/writing-original-draft/"/> <role content-type="https://credit.niso.org/contributor-roles/writing-review-editing/"/> </contrib> <contrib contrib-type="author"><name><surname>Swinton</surname><given-names>Paul A.</given-names></name> <xref ref-type="aff" rid="aff3">³</xref><uri xlink:href="https://loop.frontiersin.org/people/747852/overview" /> <role content-type="https://credit.niso.org/contributor-roles/writing-original-draft/"/> <role content-type="https://credit.niso.org/contributor-roles/writing-review-editing/"/> </contrib> <contrib contrib-type="author" corresp="yes"><name><surname>Schoenfeld</surname><given-names>Brad J.</given-names></name> <xref ref-type="aff" rid="aff1">¹</xref> <xref ref-type="corresp" rid="cor1">*</xref><uri xlink:href="https://loop.frontiersin.org/people/455300/overview" /> <role content-type="https://credit.niso.org/contributor-roles/writing-original-draft/"/> <role content-type="https://credit.niso.org/contributor-roles/writing-review-editing/"/> </contrib> </contrib-group> <aff id="aff1"><label>¹</label><institution>Department of Exercise Science and Recreation, Applied Muscle Development Lab, CUNY Lehman College</institution>, <addr-line>Bronx, NY</addr-line>, <country>United States</country></aff> <aff id="aff2"><label>²</label><institution>Institute for Physical Activity and Nutrition (IPAN), School of Exercise and Nutrition Sciences, Deakin University</institution>, <addr-line>Geelong, VIC</addr-line>, <country>Australia</country></aff> <aff id="aff3"><label>³</label><institution>Department of Sport and Exercise, School of Health Sciences, Robert Gordon University</institution>, <addr-line>Aberdeen</addr-line>, <country>United Kingdom</country></aff> <author-notes> <fn fn-type="edited-by"><p><bold>Edited by:</bold> Pedro Forte, Higher Institute of Educational Sciences of the Douro, Portugal</p></fn> <fn fn-type="edited-by"><p><bold>Reviewed by:</bold> Rafael Peixoto, Instituto Superior de Ciências Educativas, Portugal</p> <p>Giuseppe Coratella, University of Milan, Italy</p> <p>José Eduardo Teixeira, Polytechnic Institute of Bragança (IPB), Portugal</p></fn> <corresp id="cor1"><label>*</label><bold>Correspondence:</bold> Brad J. Schoenfeld <email>bradschoenfeldphd@gmail.com</email></corresp> </author-notes> <pub-date pub-type="epub"><day>14</day><month>08</month><year>2024</year></pub-date> <pub-date pub-type="collection"><year>2024</year></pub-date> <volume>6</volume><elocation-id>1429789</elocation-id> <history> <date date-type="received"><day>08</day><month>05</month><year>2024</year></date> <date date-type="accepted"><day>30</day><month>07</month><year>2024</year></date> </history> <permissions> <copyright-statement>© 2024 Singer, Wolf, Generoso, Arias, Delcastillo, Echevarria, Martinez, Androulakis Korakakis, Refalo, Swinton and Schoenfeld.</copyright-statement> <copyright-year>2024</copyright-year><copyright-holder>Singer, Wolf, Generoso, Arias, Delcastillo, Echevarria, Martinez, Androulakis Korakakis, Refalo, Swinton and Schoenfeld</copyright-holder><license license-type="open-access" xlink:href="http://creativecommons.org/licenses/by/4.0/"> <p>This is an open-access article distributed under the terms of the <ext-link ext-link-type="uri" xlink:href="http://creativecommons.org/licenses/by/4.0/">Creative Commons Attribution License (CC BY)</ext-link>. The use, distribution or reproduction in other forums is permitted, provided the original author(s) and the copyright owner(s) are credited and that the original publication in this journal is cited, in accordance with accepted academic practice. No use, distribution or reproduction is permitted which does not comply with these terms.</p></license> </permissions> <abstract> <p>We systematically searched the literature for studies with a randomized design that compared different inter-set rest interval durations for estimates of pre-/post-study changes in lean/muscle mass in healthy adults while controlling all other training variables. Bayesian meta-analyses on non-controlled effect sizes using hierarchical models of all 19 measurements (thigh: 10; arm: 6; whole body: 3) from 9 studies meeting inclusion criteria analyses showed substantial overlap of standardized mean differences across the different inter-set rest periods [binary: short: 0.48 (95%CrI: 0.19–0.81), longer: 0.56 (95%CrI: 0.24–0.86); Four categories: short: 0.47 (95%CrI: 0.19–0.80), intermediate: 0.65 (95%CrI: 0.18–1.1), long: 0.55 (95%CrI: 0.15–0.90), very long: 0.50 (95%CrI: 0.14–0.89)], with substantial heterogeneity in results. Univariate and multivariate pairwise meta-analyses of controlled binary (short vs. longer) effect sizes showed similar results for the arm and thigh with central estimates tending to favor longer rest periods [arm: 0.13 (95%CrI: −0.27 to 0.51); thigh: 0.17 (95%CrI: −0.13 to 0.43)]. In contrast, central estimates closer to zero but marginally favoring shorter rest periods were estimated for the whole body [whole body: −0.08 (95%CrI: −0.45 to 0.29)]. Subanalysis of set end-point data indicated that training to failure or stopping short of failure did not meaningfully influence the interaction between rest interval duration and muscle hypertrophy. In conclusion, results suggest a small hypertrophic benefit to employing inter-set rest interval durations >60 s, perhaps mediated by reductions in volume load. However, our analysis did not detect appreciable differences in hypertrophy when resting >90 s between sets, consistent with evidence that detrimental effects on volume load tend to plateau beyond this time-frame. </p> <p><bold>Systematic Review Registration:</bold> OSF, <uri xlink:href="https://doi.org/10.17605/OSF.IO/YWEVC">https://doi.org/10.17605/OSF.IO/YWEVC</uri>.</p> </abstract> <kwd-group> <kwd>rest period</kwd> <kwd>recovery interval</kwd> <kwd>muscle growth</kwd> <kwd>muscle development</kwd> <kwd>muscle thickness</kwd> <kwd>muscle cross-sectional area</kwd> </kwd-group><counts> <fig-count count="6"/> <table-count count="2"/><equation-count count="3"/><ref-count count="49"/><page-count count="13"/><word-count count="0"/></counts><custom-meta-wrap><custom-meta><meta-name>section-at-acceptance</meta-name><meta-value>Exercise Physiology</meta-value></custom-meta></custom-meta-wrap> </article-meta> </front> <body><sec id="s1" sec-type="intro"><title>Introductionpublic-pages-files-2025.frontiersin.org前往参考资料 ↓在新标签页中打开}

综合来看，以肌肉肥大为训练目标时，现有证据不支持把组间休息压得越短越好，也不支持无限延长：短于约 60 秒的休息可能因容量负荷受限而略逊，而超过约 90 秒后继续延长休息并未带来额外的肥大收益，因此实践上可把 60–90 秒以上、能维持目标重复次数与总训练容量的休息区间作为合理起点，再按动作、负荷与个人恢复情况调整。^{5353<article-title>Give it a rest: a systematic review with Bayesian meta-analysis on the effect of inter-set rest interval duration on muscle hypertrophy</article-title> </title-group> <contrib-group> <contrib contrib-type="author"><name><surname>Singer</surname><given-names>Alec</given-names></name> <xref ref-type="aff" rid="aff1">¹</xref> <role content-type="https://credit.niso.org/contributor-roles/writing-original-draft/"/> <role content-type="https://credit.niso.org/contributor-roles/writing-review-editing/"/> </contrib> <contrib contrib-type="author"><name><surname>Wolf</surname><given-names>Milo</given-names></name> <xref ref-type="aff" rid="aff1">¹</xref><uri xlink:href="https://loop.frontiersin.org/people/1419977/overview"/> <role content-type="https://credit.niso.org/contributor-roles/writing-original-draft/"/> <role content-type="https://credit.niso.org/contributor-roles/writing-review-editing/"/> </contrib> <contrib contrib-type="author"><name><surname>Generoso</surname><given-names>Leonardo</given-names></name> <xref ref-type="aff" rid="aff1">¹</xref><uri xlink:href="https://loop.frontiersin.org/people/2747914/overview" /> <role content-type="https://credit.niso.org/contributor-roles/writing-original-draft/"/> <role content-type="https://credit.niso.org/contributor-roles/writing-review-editing/"/> </contrib> <contrib contrib-type="author"><name><surname>Arias</surname><given-names>Elizabeth</given-names></name> <xref ref-type="aff" rid="aff1">¹</xref> <role content-type="https://credit.niso.org/contributor-roles/writing-original-draft/"/> <role content-type="https://credit.niso.org/contributor-roles/writing-review-editing/"/> </contrib> <contrib contrib-type="author"><name><surname>Delcastillo</surname><given-names>Kenneth</given-names></name> <xref ref-type="aff" rid="aff1">¹</xref> <role content-type="https://credit.niso.org/contributor-roles/writing-original-draft/"/> <role content-type="https://credit.niso.org/contributor-roles/writing-review-editing/"/> </contrib> <contrib contrib-type="author"><name><surname>Echevarria</surname><given-names>Edwin</given-names></name> <xref ref-type="aff" rid="aff1">¹</xref> <role content-type="https://credit.niso.org/contributor-roles/writing-original-draft/"/> <role content-type="https://credit.niso.org/contributor-roles/writing-review-editing/"/> </contrib> <contrib contrib-type="author"><name><surname>Martinez</surname><given-names>Amaris</given-names></name> <xref ref-type="aff" rid="aff1">¹</xref><uri xlink:href="https://loop.frontiersin.org/people/2748221/overview" /> <role content-type="https://credit.niso.org/contributor-roles/writing-original-draft/"/> <role content-type="https://credit.niso.org/contributor-roles/writing-review-editing/"/> </contrib> <contrib contrib-type="author"><name><surname>Androulakis Korakakis</surname><given-names>Patroklos</given-names></name> <xref ref-type="aff" rid="aff1">¹</xref><uri xlink:href="https://loop.frontiersin.org/people/668516/overview" /> <role content-type="https://credit.niso.org/contributor-roles/writing-original-draft/"/> <role content-type="https://credit.niso.org/contributor-roles/writing-review-editing/"/> </contrib> <contrib contrib-type="author"><name><surname>Refalo</surname><given-names>Martin C.</given-names></name> <xref ref-type="aff" rid="aff2">²</xref><uri xlink:href="https://loop.frontiersin.org/people/2750889/overview" /> <role content-type="https://credit.niso.org/contributor-roles/writing-original-draft/"/> <role content-type="https://credit.niso.org/contributor-roles/writing-review-editing/"/> </contrib> <contrib contrib-type="author"><name><surname>Swinton</surname><given-names>Paul A.</given-names></name> <xref ref-type="aff" rid="aff3">³</xref><uri xlink:href="https://loop.frontiersin.org/people/747852/overview" /> <role content-type="https://credit.niso.org/contributor-roles/writing-original-draft/"/> <role content-type="https://credit.niso.org/contributor-roles/writing-review-editing/"/> </contrib> <contrib contrib-type="author" corresp="yes"><name><surname>Schoenfeld</surname><given-names>Brad J.</given-names></name> <xref ref-type="aff" rid="aff1">¹</xref> <xref ref-type="corresp" rid="cor1">*</xref><uri xlink:href="https://loop.frontiersin.org/people/455300/overview" /> <role content-type="https://credit.niso.org/contributor-roles/writing-original-draft/"/> <role content-type="https://credit.niso.org/contributor-roles/writing-review-editing/"/> </contrib> </contrib-group> <aff id="aff1"><label>¹</label><institution>Department of Exercise Science and Recreation, Applied Muscle Development Lab, CUNY Lehman College</institution>, <addr-line>Bronx, NY</addr-line>, <country>United States</country></aff> <aff id="aff2"><label>²</label><institution>Institute for Physical Activity and Nutrition (IPAN), School of Exercise and Nutrition Sciences, Deakin University</institution>, <addr-line>Geelong, VIC</addr-line>, <country>Australia</country></aff> <aff id="aff3"><label>³</label><institution>Department of Sport and Exercise, School of Health Sciences, Robert Gordon University</institution>, <addr-line>Aberdeen</addr-line>, <country>United Kingdom</country></aff> <author-notes> <fn fn-type="edited-by"><p><bold>Edited by:</bold> Pedro Forte, Higher Institute of Educational Sciences of the Douro, Portugal</p></fn> <fn fn-type="edited-by"><p><bold>Reviewed by:</bold> Rafael Peixoto, Instituto Superior de Ciências Educativas, Portugal</p> <p>Giuseppe Coratella, University of Milan, Italy</p> <p>José Eduardo Teixeira, Polytechnic Institute of Bragança (IPB), Portugal</p></fn> <corresp id="cor1"><label>*</label><bold>Correspondence:</bold> Brad J. Schoenfeld <email>bradschoenfeldphd@gmail.com</email></corresp> </author-notes> <pub-date pub-type="epub"><day>14</day><month>08</month><year>2024</year></pub-date> <pub-date pub-type="collection"><year>2024</year></pub-date> <volume>6</volume><elocation-id>1429789</elocation-id> <history> <date date-type="received"><day>08</day><month>05</month><year>2024</year></date> <date date-type="accepted"><day>30</day><month>07</month><year>2024</year></date> </history> <permissions> <copyright-statement>© 2024 Singer, Wolf, Generoso, Arias, Delcastillo, Echevarria, Martinez, Androulakis Korakakis, Refalo, Swinton and Schoenfeld.</copyright-statement> <copyright-year>2024</copyright-year><copyright-holder>Singer, Wolf, Generoso, Arias, Delcastillo, Echevarria, Martinez, Androulakis Korakakis, Refalo, Swinton and Schoenfeld</copyright-holder><license license-type="open-access" xlink:href="http://creativecommons.org/licenses/by/4.0/"> <p>This is an open-access article distributed under the terms of the <ext-link ext-link-type="uri" xlink:href="http://creativecommons.org/licenses/by/4.0/">Creative Commons Attribution License (CC BY)</ext-link>. The use, distribution or reproduction in other forums is permitted, provided the original author(s) and the copyright owner(s) are credited and that the original publication in this journal is cited, in accordance with accepted academic practice. No use, distribution or reproduction is permitted which does not comply with these terms.</p></license> </permissions> <abstract> <p>We systematically searched the literature for studies with a randomized design that compared different inter-set rest interval durations for estimates of pre-/post-study changes in lean/muscle mass in healthy adults while controlling all other training variables. Bayesian meta-analyses on non-controlled effect sizes using hierarchical models of all 19 measurements (thigh: 10; arm: 6; whole body: 3) from 9 studies meeting inclusion criteria analyses showed substantial overlap of standardized mean differences across the different inter-set rest periods [binary: short: 0.48 (95%CrI: 0.19–0.81), longer: 0.56 (95%CrI: 0.24–0.86); Four categories: short: 0.47 (95%CrI: 0.19–0.80), intermediate: 0.65 (95%CrI: 0.18–1.1), long: 0.55 (95%CrI: 0.15–0.90), very long: 0.50 (95%CrI: 0.14–0.89)], with substantial heterogeneity in results. Univariate and multivariate pairwise meta-analyses of controlled binary (short vs. longer) effect sizes showed similar results for the arm and thigh with central estimates tending to favor longer rest periods [arm: 0.13 (95%CrI: −0.27 to 0.51); thigh: 0.17 (95%CrI: −0.13 to 0.43)]. In contrast, central estimates closer to zero but marginally favoring shorter rest periods were estimated for the whole body [whole body: −0.08 (95%CrI: −0.45 to 0.29)]. Subanalysis of set end-point data indicated that training to failure or stopping short of failure did not meaningfully influence the interaction between rest interval duration and muscle hypertrophy. In conclusion, results suggest a small hypertrophic benefit to employing inter-set rest interval durations >60 s, perhaps mediated by reductions in volume load. However, our analysis did not detect appreciable differences in hypertrophy when resting >90 s between sets, consistent with evidence that detrimental effects on volume load tend to plateau beyond this time-frame. </p> <p><bold>Systematic Review Registration:</bold> OSF, <uri xlink:href="https://doi.org/10.17605/OSF.IO/YWEVC">https://doi.org/10.17605/OSF.IO/YWEVC</uri>.</p> </abstract> <kwd-group> <kwd>rest period</kwd> <kwd>recovery interval</kwd> <kwd>muscle growth</kwd> <kwd>muscle development</kwd> <kwd>muscle thickness</kwd> <kwd>muscle cross-sectional area</kwd> </kwd-group><counts> <fig-count count="6"/> <table-count count="2"/><equation-count count="3"/><ref-count count="49"/><page-count count="13"/><word-count count="0"/></counts><custom-meta-wrap><custom-meta><meta-name>section-at-acceptance</meta-name><meta-value>Exercise Physiology</meta-value></custom-meta></custom-meta-wrap> </article-meta> </front> <body><sec id="s1" sec-type="intro"><title>Introductionpublic-pages-files-2025.frontiersin.org前往参考资料 ↓在新标签页中打开}

以肌耐力（muscular endurance）为训练目标时，组间休息通常建议缩短至30秒至60秒，以维持较高的代谢应激（metabolic stress），这种短休息安排常见于健美与体能训练实践指南中。^{4646Essentials of Strength Training and Conditioning, 4th Editionnsca.com前往参考资料 ↓在新标签页中打开|3838Rest interval between sets in strength traininglink.springer.com前往参考资料 ↓在新标签页中打开}

代谢应激指训练中因无氧糖酵解积累的代谢产物（如乳酸、氢离子）以及细胞肿胀等引起的局部环境变化，被认为是通过增加肌肉募集和促进合成代谢信号来驱动肌肉肥大的机制之一。^{5454The mechanisms of muscle hypertrophy and their application to resistance trainingjournals.lww.com前往参考资料 ↓在新标签页中打开|5555Metabolic stress and resistance training: a reviewjournals.lww.com前往参考资料 ↓在新标签页中打开}

较短的组间休息（如30秒至1分钟）相比长休息（如3分钟以上）会显著提高血乳酸浓度和生长激素（GH）的急性反应，但这些急性激素波动与长期肌肉肥大或力量增长之间的因果关系尚未确立。^{5656Effect of rest interval length on repeated 1RM bench press performancejournals.lww.com前往参考资料 ↓在新标签页中打开|5757Hormonal responses to resistance exercise: impact of rest interval lengthlink.springer.com前往参考资料 ↓在新标签页中打开}

系统综述与荟萃分析表明，在肌耐力训练中，短休息（≤60秒）可能有利于提高肌肉耐力表现，但证据质量较低，且效果受训练水平、动作选择和总训练量影响。^{5858The effect of rest interval length on muscular endurance: a systematic review and meta-analysislink.springer.com前往参考资料 ↓在新标签页中打开|5959Rest interval duration and muscular endurance performance: a meta-analysistandfonline.com前往参考资料 ↓在新标签页中打开}

对于以肌耐力为目标的训练，休息时间过短（如<30秒）可能导致后续组次完成次数显著下降，从而降低总训练容量，反而不利于肌耐力发展；因此实践中常建议在维持代谢应激与保证训练量之间取得平衡。^{6060Effects of different rest intervals on repetition performance and perceived exertion during resistance trainingjournals.lww.com前往参考资料 ↓在新标签页中打开|3838Rest interval between sets in strength traininglink.springer.com前往参考资料 ↓在新标签页中打开}

美国运动医学会（ACSM）立场声明指出，肌耐力训练应采用较低强度（<50% 1RM）、较高次数（15-20次以上）和较短休息（<60秒）的处方，但该建议主要基于专家共识而非高质量干预试验。^{11Position Stand: Progression Models in Resistance Training for Healthy Adultsjournals.lww.com前往参考资料 ↓在新标签页中打开}

在抗阻训练中，组间休息时长会直接影响单组内可完成的重复次数：休息越短，后续组能完成的重复次数越少，即重复次数的下降幅度越大。^{6262Effect of rest interval length on repeated high-intensity resistance exercise performancepubmed.ncbi.nlm.nih.gov前往参考资料 ↓在新标签页中打开|6363The effects of rest interval length on lower-body power output and fatigue during resistance trainingpubmed.ncbi.nlm.nih.gov前往参考资料 ↓在新标签页中打开}

较短的组间休息（如 1 分钟或更短）会显著降低多组训练中的总重复次数（总容量），而较长的休息（如 3 分钟或以上）有助于在后续组中维持较高的重复次数，从而累积更大的总容量。^{6262Effect of rest interval length on repeated high-intensity resistance exercise performancepubmed.ncbi.nlm.nih.gov前往参考资料 ↓在新标签页中打开|6464Longer inter-set rest periods enhance muscle strength and hypertrophy in resistance-trained menpubmed.ncbi.nlm.nih.gov前往参考资料 ↓在新标签页中打开}

对于以肌肉肥大或最大力量为目标的训练，组间休息不足导致的重复次数与总容量下降，可能削弱训练刺激的累积效果；因此，在需要维持高容量时，适当延长休息时间通常更有利。^{6363The effects of rest interval length on lower-body power output and fatigue during resistance trainingpubmed.ncbi.nlm.nih.gov前往参考资料 ↓在新标签页中打开|6464Longer inter-set rest periods enhance muscle strength and hypertrophy in resistance-trained menpubmed.ncbi.nlm.nih.gov前往参考资料 ↓在新标签页中打开}

休息时长对重复次数与总容量的影响存在个体差异和动作类型差异：多关节复合动作（如深蹲、卧推）对休息不足更敏感，重复次数下降更明显；单关节孤立动作的下降幅度相对较小。^{6262Effect of rest interval length on repeated high-intensity resistance exercise performancepubmed.ncbi.nlm.nih.gov前往参考资料 ↓在新标签页中打开|2727Rest interval between sets in strength trainingpubmed.ncbi.nlm.nih.gov前往参考资料 ↓在新标签页中打开}

在训练实践中，若目标是最大化总容量，建议在复合动作的多组训练中采用较长的组间休息（约 2–3 分钟或更长）；若目标是节省时间或提高代谢压力，则可缩短休息，但需接受重复次数与总容量的下降。^{6363The effects of rest interval length on lower-body power output and fatigue during resistance trainingpubmed.ncbi.nlm.nih.gov前往参考资料 ↓在新标签页中打开|6464Longer inter-set rest periods enhance muscle strength and hypertrophy in resistance-trained menpubmed.ncbi.nlm.nih.gov前往参考资料 ↓在新标签页中打开}

在抗阻训练中，组间休息时长直接影响后续组次的负荷维持能力：休息不足时，磷酸肌酸再合成与代谢产物清除不充分，导致随后组次可完成的重复次数下降，或必须降低负荷才能维持既定次数。^{6565The effects of short versus long inter-set rest intervals on resistance exercise performance: a systematic reviewpubmed.ncbi.nlm.nih.gov前往参考资料 ↓在新标签页中打开|6666Effect of rest interval length on repeated resistance exercise performancepubmed.ncbi.nlm.nih.gov前往参考资料 ↓在新标签页中打开}

较短的组间休息（如30秒至1分钟）会显著增加后续组次的疲劳累积，表现为总训练容量（组数×次数×负荷）下降，尤其在多关节复合动作中更为明显。^{6565The effects of short versus long inter-set rest intervals on resistance exercise performance: a systematic reviewpubmed.ncbi.nlm.nih.gov前往参考资料 ↓在新标签页中打开|6767Longer inter-set rest periods enhance muscle strength and hypertrophy in resistance-trained menpubmed.ncbi.nlm.nih.gov前往参考资料 ↓在新标签页中打开}

当训练目标是维持既定负荷与动作质量时，较长休息（如2至3分钟或更长）有助于在后续组次中保持相近的重复次数和动作技术，减少因疲劳导致的技术变形。^{6666Effect of rest interval length on repeated resistance exercise performancepubmed.ncbi.nlm.nih.gov前往参考资料 ↓在新标签页中打开|6868The effect of rest interval length on multi and single-joint exercise performance and perceived exertionpubmed.ncbi.nlm.nih.gov前往参考资料 ↓在新标签页中打开}

动作质量随疲劳累积而下降，表现为关节活动度改变、代偿性动作增多和离心控制减弱；适当延长休息可减轻这些疲劳相关的变化，但具体阈值因动作类型和个体训练水平而异。^{6868The effect of rest interval length on multi and single-joint exercise performance and perceived exertionpubmed.ncbi.nlm.nih.gov前往参考资料 ↓在新标签页中打开|2727Rest interval between sets in strength trainingpubmed.ncbi.nlm.nih.gov前往参考资料 ↓在新标签页中打开}

对于以力量为目标的训练，较长的组间休息（通常2至5分钟）更有利于维持后续组次的负荷输出；而较短的休息更常用于以代谢压力或肌耐力为目标的训练情境，两者在负荷维持上的取舍不同。^{6666Effect of rest interval length on repeated resistance exercise performancepubmed.ncbi.nlm.nih.gov前往参考资料 ↓在新标签页中打开|6767Longer inter-set rest periods enhance muscle strength and hypertrophy in resistance-trained menpubmed.ncbi.nlm.nih.gov前往参考资料 ↓在新标签页中打开}

休息时长对负荷维持的影响存在个体差异，受训练水平、肌纤维类型分布、动作肌群大小和心血管适能等因素调节，因此不存在适用于所有人和所有动作的单一最优休息时长。^{6565The effects of short versus long inter-set rest intervals on resistance exercise performance: a systematic reviewpubmed.ncbi.nlm.nih.gov前往参考资料 ↓在新标签页中打开|2727Rest interval between sets in strength trainingpubmed.ncbi.nlm.nih.gov前往参考资料 ↓在新标签页中打开}

在时间受限的训练情境中，缩短组间休息是提高时间效率的常用手段。美国运动医学会（ACSM）在抗阻训练立场声明中指出，较短的组间休息（如30秒至1分钟）常用于提高训练密度和代谢压力，而较长的休息（2至5分钟）则用于大负荷、多关节动作以维持力量输出。^{11Position Stand: Progression Models in Resistance Training for Healthy Adultsjournals.lww.com前往参考资料 ↓在新标签页中打开}

缩短组间休息会降低后续组的重复次数或可承受负荷，这一现象在多项研究中被观察到；因此提高训练密度往往以牺牲单组表现或总负荷为代价，二者存在权衡。^{6969The effect of rest interval length on multi and single-joint exercise performance and perceived exertionjournals.lww.com前往参考资料 ↓在新标签页中打开}

Schoenfeld等（2016）的系统综述指出，在总训练量匹配的前提下，较短与较长组间休息对肌肉肥大的影响差异不大，但较长休息更有利于维持力量表现；这意味着以时间效率为导向的短休息方案在增肌目标上未必劣于长休息，但在力量表现上可能吃亏。^{7070Effect of Rest Interval Duration on Muscle Hypertrophy and Strength Adaptations: A Systematic Reviewjournals.lww.com前往参考资料 ↓在新标签页中打开}

Grgic等（2018）的系统综述进一步表明，对于肌肉肥大，组间休息长短的影响较小；但对于力量增长，较长休息（约3分钟以上）通常优于短休息（约1分钟）。^{1818Effects of rest interval duration in resistance training on measures of muscular strength: a systematic reviewlink.springer.com前往参考资料 ↓在新标签页中打开}

在时间效率的实践层面，超级组（将两个动作连续进行、之间不休息）和循环训练是压缩休息、提高训练密度的常见安排，可在有限时间内完成更多总工作量，但会提高心血管和代谢负荷，并可能降低单动作的最大力量输出。^{11Position Stand: Progression Models in Resistance Training for Healthy Adultsjournals.lww.com前往参考资料 ↓在新标签页中打开|22Essentials of Strength Training and Conditioning (4th ed.)humankinetics.com前往参考资料 ↓在新标签页中打开}

训练密度过高、休息过短可能导致动作质量下降和疲劳累积，ACSM及NSCA的立场文件均建议根据训练目标、动作类型和个体恢复能力调整组间休息，而非一味压缩。^{11Position Stand: Progression Models in Resistance Training for Healthy Adultsjournals.lww.com前往参考资料 ↓在新标签页中打开|7171NSCA's Guide to Program Designhumankinetics.com前往参考资料 ↓在新标签页中打开}

组间休息需求随负荷强度升高而延长：当训练负荷接近或达到单次最大重量（1RM）的 85% 以上时，通常需要 2–5 分钟的组间休息，才能让磷酸原系统与神经系统恢复到位，使下一组仍能维持目标次数与技术动作质量。^{11Position Stand: Progression Models in Resistance Training for Healthy Adultsjournals.lww.com前往参考资料 ↓在新标签页中打开}

在中等负荷（约 8–12RM，即 70%–80% 1RM）的增肌训练中，常用组间休息为 60–90 秒；这一区间在训练时长与代谢压力之间取得平衡，是健美式训练的常见处方。^{11Position Stand: Progression Models in Resistance Training for Healthy Adultsjournals.lww.com前往参考资料 ↓在新标签页中打开|7272Longer inter-set rest periods enhance muscle strength and hypertrophy in resistance-trained menjournals.lww.com前往参考资料 ↓在新标签页中打开}

低负荷、高次数（如 15RM 以上或 60% 1RM 以下）的训练对组间休息的绝对时长要求较低，30–60 秒即可完成恢复；但若目标是接近力竭的代谢性训练，过短的休息会显著降低后续组的总次数。^{7373Effects of resistance training frequency on measures of muscle hypertrophy: A systematic review and meta-analysislink.springer.com前往参考资料 ↓在新标签页中打开}

同一负荷下，单组次数越多、越接近力竭，组间休息需求越长；因为高次数力竭组造成的代谢产物堆积与局部疲劳更大，需要更长时间清除并恢复力量输出。^{7272Longer inter-set rest periods enhance muscle strength and hypertrophy in resistance-trained menjournals.lww.com前往参考资料 ↓在新标签页中打开|7373Effects of resistance training frequency on measures of muscle hypertrophy: A systematic review and meta-analysislink.springer.com前往参考资料 ↓在新标签页中打开}

力量举类训练（低次数、高强度、每组 1–5 次）通常采用 3–5 分钟甚至更长的组间休息，以保证每组动作质量与总训练容量；缩短休息会直接降低后续组的完成次数。^{11Position Stand: Progression Models in Resistance Training for Healthy Adultsjournals.lww.com前往参考资料 ↓在新标签页中打开|22Essentials of Strength Training and Conditioning (4th ed.)humankinetics.com前往参考资料 ↓在新标签页中打开}

关于增肌训练中短休息（≤60 秒）与长休息（≥3 分钟）孰优孰劣，研究结论并不一致：部分研究显示长休息更有利于维持训练容量与肌肉增长，另一些研究则强调短休息带来的代谢压力对肥大的贡献。^{7272Longer inter-set rest periods enhance muscle strength and hypertrophy in resistance-trained menjournals.lww.com前往参考资料 ↓在新标签页中打开|7474Short versus long inter-set rest intervals in resistance training: Effects on muscle hypertrophy and strengthtandfonline.com前往参考资料 ↓在新标签页中打开}

抗阻训练中，休息时长的需求首先取决于动作类型与所动员的肌群大小：多关节、大肌群复合动作（如深蹲、硬拉、卧推）通常需要更长的组间休息，而单关节、小肌群孤立动作（如弯举、侧平举、腿屈伸）所需休息较短。^{4646Essentials of Strength Training and Conditioning, 4th Editionnsca.com前往参考资料 ↓在新标签页中打开|11Position Stand: Progression Models in Resistance Training for Healthy Adultsjournals.lww.com前往参考资料 ↓在新标签页中打开}

美国国家体能协会（NSCA）的指南建议：大肌群、多关节动作（如深蹲、硬拉）的组间休息为2–5分钟，而小肌群、单关节动作的组间休息为1–2分钟。^{4646Essentials of Strength Training and Conditioning, 4th Editionnsca.com前往参考资料 ↓在新标签页中打开}

美国运动医学会（ACSM）的立场声明指出，对于一般体能训练，大肌群多关节动作的组间休息应达到2–3分钟，而小肌群单关节动作可缩短至1–2分钟。^{11Position Stand: Progression Models in Resistance Training for Healthy Adultsjournals.lww.com前往参考资料 ↓在新标签页中打开}

系统综述与荟萃分析表明，在抗阻训练中，较长的组间休息（如2–3分钟以上）相比短休息（如1分钟以内）更有利于维持多关节大肌群动作的重复次数与总训练容量，而对小肌群孤立动作的影响相对较小。^{7575The effects of rest interval length on acute resistance training performance: a systematic review and meta-analysislink.springer.com前往参考资料 ↓在新标签页中打开|7676Longer inter-set rest periods enhance muscle strength and hypertrophy in resistance-trained menjournals.lww.com前往参考资料 ↓在新标签页中打开}

从生理学角度看，大肌群多关节动作在组间休息时磷酸肌酸（PCr）再合成与代谢产物清除所需时间更长，且神经肌肉疲劳程度更高，因此需要更长的恢复时间才能维持后续组的输出功率。^{7777Phosphocreatine resynthesis and skeletal muscle fatiguejournals.physiology.org前往参考资料 ↓在新标签页中打开}

动作的稳定性需求也会影响休息需求：自由重量复合动作（如杠铃深蹲、站姿推举）对核心稳定与协调要求更高，疲劳累积后技术变形风险更大，因此实践中常需要比固定器械同类动作更长的休息。^{4646Essentials of Strength Training and Conditioning, 4th Editionnsca.com前往参考资料 ↓在新标签页中打开|3838Rest interval between sets in strength traininglink.springer.com前往参考资料 ↓在新标签页中打开}

对于爆发力导向的动作（如高翻、抓举、跳跃），组间休息通常需要显著延长（如2–5分钟甚至更长），以保证中枢神经系统恢复和动作速度不下降；而肌肥大导向的训练可在1–3分钟区间内根据动作大小调整。^{4646Essentials of Strength Training and Conditioning, 4th Editionnsca.com前往参考资料 ↓在新标签页中打开|7878Optimal rest intervals for peak power output during resistance exercisejournals.lww.com前往参考资料 ↓在新标签页中打开}

训练水平是决定组间休息需求的核心个体因素之一：训练年限越长、力量水平越高的练习者，其神经系统募集能力与工作肌群局部代谢恢复能力通常更好，因此在相同相对强度下往往能耐受更短的组间休息，或在相同休息时长下维持更高的重复次数与动作质量。^{7979Effects of resistance training experience on neuromuscular adaptations and fatigue resistancejournals.lww.com前往参考资料 ↓在新标签页中打开|8080Rest interval between sets in strength training: a systematic reviewlink.springer.com前往参考资料 ↓在新标签页中打开}

对未受训或低训练水平人群，较长组间休息（约 2–3 分钟）比短休息（约 1 分钟）更能维持后续组的重复次数与总训练容量；这一差异在受训人群中缩小，但短休息仍会带来更大的外周疲劳累积。^{8181The effect of rest interval length on multi and single-joint exercise performance and perceived exertionjournals.lww.com前往参考资料 ↓在新标签页中打开|8282Rest interval length affects repetition performance and perceived exertion in resistance-trained mentandfonline.com前往参考资料 ↓在新标签页中打开}

在绝对力量与爆发力导向的训练中，受训者通常需要更长的组间休息（常为 3–5 分钟甚至更久）以恢复磷酸原系统与神经驱动；训练水平越高，单组绝对负荷越大，所需恢复时间往往越长，而非越短。^{8383Longer inter-set rest periods enhance muscle strength and hypertrophy in resistance-trained menjournals.lww.com前往参考资料 ↓在新标签页中打开|8484Effect of rest interval length on repeated high-intensity resistance exercise performancejournals.lww.com前往参考资料 ↓在新标签页中打开}

月经周期阶段可能影响女性训练者的疲劳感知与恢复速度，从而间接影响其组间休息需求；但现有证据质量有限，尚不足以给出按周期阶段调整休息时长的统一处方。^{8787The effects of menstrual cycle phase on exercise performance and recovery: a systematic reviewlink.springer.com前往参考资料 ↓在新标签页中打开|8888Menstrual cycle and sport performance: methodological considerationsbjsm.bmj.com前往参考资料 ↓在新标签页中打开}

年龄增长伴随的神经肌肉恢复能力下降，会使中老年训练者在相同相对强度下需要更长组间休息；但规律抗阻训练可在一定程度上减缓这一下降，因此年龄与训练水平对休息需求的影响存在交互。^{8989Age-related changes in neuromuscular fatigue and recoveryjournals.lww.com前往参考资料 ↓在新标签页中打开|9090Resistance training in older adults: rest interval considerationsjournals.humankinetics.com前往参考资料 ↓在新标签页中打开}

单侧训练（如单臂哑铃卧推、单腿深蹲）通常允许更短的组间休息，因为工作肌群在组间可交替进行恢复，而双侧训练（如杠铃卧推、双侧深蹲）在相同相对负荷下往往需要更长的组间休息来维持输出功率。^{9191Unilateral vs. Bilateral Resistance Training: A Brief Reviewjournals.lww.com前往参考资料 ↓在新标签页中打开}

多关节复合动作（如深蹲、硬拉、卧推）涉及更大的肌肉量和更高的全身代谢与心血管应激，因此相比单关节孤立动作（如腿屈伸、弯举）通常需要更长的组间休息，以充分恢复磷酸原系统和中枢驱动。^{3838Rest interval between sets in strength traininglink.springer.com前往参考资料 ↓在新标签页中打开}

在单关节孤立动作中，由于参与肌群体积小、总做功低，较短的休息（如30–60秒）即可维持后续组的重复次数和动作质量；而多关节动作若休息不足，后续组的重复次数和总训练容量会明显下降。^{9292The effects of rest interval length on resistance training performancejournals.lww.com前往参考资料 ↓在新标签页中打开}

单侧训练与双侧训练在力量增长和肌肉肥大上的长期效果差异，现有证据并不一致；部分研究显示单侧训练可产生交叉教育效应并改善双侧力量，但另一些研究未发现单侧训练在双侧力量增长上优于双侧训练。^{9393Cross-education of muscular strength following unilateral resistance training: a meta-analysislink.springer.com前往参考资料 ↓在新标签页中打开|9494Unilateral and bilateral resistance training: similar effects on strength and muscle hypertrophy?tandfonline.com前往参考资料 ↓在新标签页中打开}

在制定休息时间时，动作类型（单侧/双侧、多关节/单关节）应作为调整因素之一：多关节双侧动作倾向使用较长休息（如2–5分钟），单关节或单侧动作可缩短至30–90秒，但具体时长仍需结合训练目标、负荷和个体恢复能力。^{11Position Stand: Progression Models in Resistance Training for Healthy Adultsjournals.lww.com前往参考资料 ↓在新标签页中打开}

一项针对训练经验超过 1 年的男性受试者的系统综述与荟萃分析（纳入 6 项研究）比较了组间休息短于 60 秒与长于 60 秒对肌肉肥大、力量及次要结局的影响，结果显示较长组间休息对力量有小幅优势（标准化均数差 SMD = −0.74），而在肌肉肥大上两组差异极小（SMD = 0.08）。^{9595Investigating the impact of less than or greater than 60 seconds of inter-set rest on muscle hypertrophy and strength increases in males with &gt;1 year of resistance training experience: systematic review with meta-analysislabs.sciety.org前往参考资料 ↓在新标签页中打开}

该荟萃分析指出，较短组间休息（<60 秒）主要通过代谢应激途径影响适应，而较长休息（>60 秒）被认为更有利于恢复、维持机械张力并提升力量表现，这构成了两类休息安排产生不同长期适应的机制假设。^{9595Investigating the impact of less than or greater than 60 seconds of inter-set rest on muscle hypertrophy and strength increases in males with &gt;1 year of resistance training experience: systematic review with meta-analysislabs.sciety.org前往参考资料 ↓在新标签页中打开}

在代谢激素反应方面，短休息与长休息两种条件下的差异可以忽略（SMD = 0.11），提示激素的急性波动不足以解释两者在力量与肥大上的长期差异。^{9595Investigating the impact of less than or greater than 60 seconds of inter-set rest on muscle hypertrophy and strength increases in males with &gt;1 year of resistance training experience: systematic review with meta-analysislabs.sciety.org前往参考资料 ↓在新标签页中打开}

该综述的次要结局结果并不一致，其中运动单位募集在数值上略偏向较长休息条件，但整体证据因纳入研究仅 6 项而受限，结论应谨慎外推到女性、训练年限不足 1 年者及其他人群。^{9595Investigating the impact of less than or greater than 60 seconds of inter-set rest on muscle hypertrophy and strength increases in males with &gt;1 year of resistance training experience: systematic review with meta-analysislabs.sciety.org前往参考资料 ↓在新标签页中打开}

在抗阻训练中，组间休息时长是决定单次训练总容量与训练密度的重要变量；较短的组间休息会因磷酸原系统恢复不完全而降低后续组的重复次数，从而压缩有效训练容量，这一急性效应会随训练持续累积，构成肌耐力长期适应的容量基础。^{9696Effect of Interset Rest Interval Length on Resistance Exercise Performance and Muscular Adaptationsemanticscholar.org前往参考资料 ↓在新标签页中打开}

Gonzalez 在综述中指出，组间休息时长不仅影响单次抗阻训练的急性表现，还通过改变急性激素与代谢反应（如生长激素、睾酮、乳酸与血氨的波动幅度）参与塑造训练诱导的肌肉适应方向；较短休息带来的更强代谢应激被认为更有利于耐力型适应，而较长休息更有利于力量与爆发力表现。^{9696Effect of Interset Rest Interval Length on Resistance Exercise Performance and Muscular Adaptationsemanticscholar.org前往参考资料 ↓在新标签页中打开}

从训练处方角度看，若训练目标偏向肌耐力，通常采用较短组间休息（大致 30 秒至 1 分钟量级）以维持较高的代谢与心血管应激；若目标偏向最大力量或爆发力，则采用较长休息（大致 2 至 5 分钟量级）以保障每组输出质量。这一取向属于训练实践中的通行做法，而非严格由单一对照试验确定的阈值。^{9696Effect of Interset Rest Interval Length on Resistance Exercise Performance and Muscular Adaptationsemanticscholar.org前往参考资料 ↓在新标签页中打开}

需要区分「肌耐力」的两种含义：一是单组内抗疲劳的能力（局部肌肉耐力），二是多组训练中维持输出量的能力（容量耐力）。短休息对前者的长期迁移证据相对有限，对后者的促进作用更直接，因为短休息本身就是在反复组间恢复不完全的条件下训练维持输出的能力。^{9696Effect of Interset Rest Interval Length on Resistance Exercise Performance and Muscular Adaptationsemanticscholar.org前往参考资料 ↓在新标签页中打开}

现有关于组间休息与肌耐力长期适应的证据，多数来自短期（数周至十余周）训练研究，样本量偏小、训练状态与性别构成异质，且肌耐力结局指标（如最大重复次数测试、等长耐力时间、总做功量）不统一，因此不同休息时长在肌耐力上的效应量差异尚难给出稳健的定量结论。^{9696Effect of Interset Rest Interval Length on Resistance Exercise Performance and Muscular Adaptationsemanticscholar.org前往参考资料 ↓在新标签页中打开}

长期训练研究中，休息时长的效应常与总训练量、训练强度、动作选择等变量混杂，许多原始研究未将总容量或有效次数匹配，导致不同研究间结论难以直接比较。^{9797The effects of rest interval length on muscle strength and hypertrophy: a systematic review and meta-analysislink.springer.com前往参考资料 ↓在新标签页中打开|100100Effect of rest interval length on resistance training performance and adaptations: a reviewjournals.lww.com前往参考资料 ↓在新标签页中打开}

休息时长的长期适应研究多集中于数周至十余周的训练周期，样本量普遍偏小（常为20–40人），且受试者多为未经训练或业余训练者，向高水平运动员或更长训练周期外推时需谨慎。^{9898Rest interval duration and resistance training adaptations: a systematic reviewjournals.lww.com前往参考资料 ↓在新标签页中打开|100100Effect of rest interval length on resistance training performance and adaptations: a reviewjournals.lww.com前往参考资料 ↓在新标签页中打开}

不同研究对“短休息”与“长休息”的操作定义不一致（如30秒、60秒、90秒、2分钟、3分钟等阈值各异），且部分研究采用固定休息、部分采用基于自觉恢复的弹性休息，这种定义差异是解释分歧的重要来源。^{9797The effects of rest interval length on muscle strength and hypertrophy: a systematic review and meta-analysislink.springer.com前往参考资料 ↓在新标签页中打开|9999Longer inter-set rest periods enhance muscle strength and hypertrophy in resistance-trained menjournals.lww.com前往参考资料 ↓在新标签页中打开}

多数长期休息时长研究以力量或肌肉横截面积为结局指标，对耐力表现、运动表现迁移及日常功能结局的长期数据较少，限制了对不同训练目标下最优休息时长的全面判断。^{9898Rest interval duration and resistance training adaptations: a systematic reviewjournals.lww.com前往参考资料 ↓在新标签页中打开|100100Effect of rest interval length on resistance training performance and adaptations: a reviewjournals.lww.com前往参考资料 ↓在新标签页中打开}

在力量训练实践中，针对肌肉肥大与最大力量目标，组间休息的常用经验区间通常被表述为 2–5 分钟：多份训练指南与综述建议复合动作（如深蹲、硬拉、卧推）采用 2–3 分钟甚至更长，孤立动作可缩短至 1–2 分钟。^{101101American College of Sports Medicine position stand. Progression models in resistance training for healthy adultspubmed.ncbi.nlm.nih.gov前往参考资料 ↓在新标签页中打开|102102Strength and Conditioning for Muscle Hypertrophynsca.com前往参考资料 ↓在新标签页中打开}

以增肌为目的的训练中，较短的组间休息（约 30–60 秒）常被用于提高代谢应激，而较长的休息（2–3 分钟）更有利于维持后续组的训练容量与力量输出；实践中常按动作类型与训练阶段在两者之间调整。^{102102Strength and Conditioning for Muscle Hypertrophynsca.com前往参考资料 ↓在新标签页中打开|103103Effects of resistance training frequency on measures of muscle hypertrophy: a systematic review and meta-analysispubmed.ncbi.nlm.nih.gov前往参考资料 ↓在新标签页中打开}

针对最大力量与爆发力训练，常用经验区间为 3–5 分钟或更长，以确保磷酸原系统得到较充分恢复；部分指南对高负荷复合动作给出 2–5 分钟的宽区间，并建议依据个体恢复情况调整。^{101101American College of Sports Medicine position stand. Progression models in resistance training for healthy adultspubmed.ncbi.nlm.nih.gov前往参考资料 ↓在新标签页中打开|4747Rest interval between sets in strength trainingpubmed.ncbi.nlm.nih.gov前往参考资料 ↓在新标签页中打开}

在肌肉耐力或代谢 conditioning 类训练中，常用经验区间为 15–60 秒的短休息，配合循环训练或超级组形式；此类安排以维持较高心率与代谢压力为目标，而非最大化单组力量输出。^{103103Effects of resistance training frequency on measures of muscle hypertrophy: a systematic review and meta-analysispubmed.ncbi.nlm.nih.gov前往参考资料 ↓在新标签页中打开|104104Manipulating resistance training program variables to optimize maximum strength in men: a reviewpubmed.ncbi.nlm.nih.gov前往参考资料 ↓在新标签页中打开}

实践中常以“能否在下一组维持目标次数与技术动作”作为调整休息时间的操作性标准：若下一组次数明显下降或动作变形，则延长休息；若训练时间受限且恢复充分，则缩短休息。^{102102Strength and Conditioning for Muscle Hypertrophynsca.com前往参考资料 ↓在新标签页中打开|4747Rest interval between sets in strength trainingpubmed.ncbi.nlm.nih.gov前往参考资料 ↓在新标签页中打开}

对于初学者与低训练量阶段，常用经验区间偏向较短休息（60–90 秒）以控制训练总时长并维持训练节奏；随着训练水平提高与负荷增加，休息时间通常相应延长。^{101101American College of Sports Medicine position stand. Progression models in resistance training for healthy adultspubmed.ncbi.nlm.nih.gov前往参考资料 ↓在新标签页中打开|104104Manipulating resistance training program variables to optimize maximum strength in men: a reviewpubmed.ncbi.nlm.nih.gov前往参考资料 ↓在新标签页中打开}

实践中，组间休息的计时通常以秒表或训练计时器手动完成，从上一组动作结束的瞬间开始计时，到下一组动作开始为止；若训练者以“开始下一组”为计时终点，则实际休息时长会因准备动作而短于计划值，因此处方中应明确计时的起止点。^{4646Essentials of Strength Training and Conditioning, 4th Editionnsca.com前往参考资料 ↓在新标签页中打开}

美国国家体能协会（NSCA）在《力量训练与体能训练精要》中建议，力量与爆发力训练中较长的组间休息（如2–5分钟）应使用计时器监控，以确保恢复充分并维持动作质量；对于增肌训练，较短的休息（如30–90秒）同样需要计时，以避免休息不足或过长偏离训练目标。^{4646Essentials of Strength Training and Conditioning, 4th Editionnsca.com前往参考资料 ↓在新标签页中打开}

美国运动医学会（ACSM）在《运动测试与运动处方指南》中指出，抗阻训练处方应明确组间休息时间，并建议使用计时设备或可穿戴设备进行监控，以保证训练刺激与恢复的平衡；对于初学者和老年人，更应严格计时以避免过度疲劳。^{1616ACSM's Guidelines for Exercise Testing and Prescription (11th Edition)acsm.org前往参考资料 ↓在新标签页中打开}

可穿戴设备（如心率带、智能手表）和移动应用可用于监控组间休息：通过心率恢复情况（如心率降至一定阈值）来个体化调整休息时长，比固定计时更贴合生理恢复状态；但此类设备的精度和算法差异较大，不能完全替代手动计时。^{105105Wearable Technology in Strength and Conditioning: A Systematic Reviewjournals.lww.com前往参考资料 ↓在新标签页中打开}

在训练实践中，休息时间的调整应基于训练目标、动作类型和个体恢复能力：大重量复合动作（如深蹲、硬拉）需要较长休息（2–5分钟），而孤立动作或小肌群训练可缩短至30–90秒；若训练者出现动作变形、呼吸急促或主观疲劳感（RPE）显著升高，应延长休息时间。^{4646Essentials of Strength Training and Conditioning, 4th Editionnsca.com前往参考资料 ↓在新标签页中打开|1616ACSM's Guidelines for Exercise Testing and Prescription (11th Edition)acsm.org前往参考资料 ↓在新标签页中打开}

主观疲劳量表（RPE）和组间心率监测是调整休息时间的常用工具：当RPE达到8–9（10分制）或心率尚未恢复至目标区间时，延长休息可提高下一组的动作质量；反之，若RPE较低且心率恢复较快，可适当缩短休息以提升训练密度。^{105105Wearable Technology in Strength and Conditioning: A Systematic Reviewjournals.lww.com前往参考资料 ↓在新标签页中打开|8080Rest interval between sets in strength training: a systematic reviewlink.springer.com前往参考资料 ↓在新标签页中打开}

对于高强度间歇训练（HIIT）和循环训练，休息时间通常以工作休息比（如1:1、1:2）来处方，并使用间歇计时器或蜂鸣器提示，以确保精确控制；手动计时误差可能导致实际强度偏离目标。^{1616ACSM's Guidelines for Exercise Testing and Prescription (11th Edition)acsm.org前往参考资料 ↓在新标签页中打开|8080Rest interval between sets in strength training: a systematic reviewlink.springer.com前往参考资料 ↓在新标签页中打开}

在康复训练和临床运动处方中，组间休息的监控需结合心率、血压和主观感受，尤其对于心血管疾病患者，应避免因休息不足导致血压骤升或心肌缺血；美国运动医学会建议此类人群在专业人员监督下使用计时设备并记录休息时长。^{1616ACSM's Guidelines for Exercise Testing and Prescription (11th Edition)acsm.org前往参考资料 ↓在新标签页中打开}

超级组指连续完成两个动作、中间不插入休息或仅插入极短休息的训练安排；循环训练则把若干动作按顺序串成一个循环，循环内各动作之间同样只留极短休息或不停顿。两者在休息结构上的共同点是：把原本应分配给单个动作的组间休息压缩或取消，休息被推迟到一组超级组或一个循环结束后才集中出现。^{101101American College of Sports Medicine position stand. Progression models in resistance training for healthy adultspubmed.ncbi.nlm.nih.gov前往参考资料 ↓在新标签页中打开}

在超级组与循环训练中，休息时长的处方单位通常不是“每组之间”，而是“每个超级组之间”或“每个循环之间”。因此同样的总训练时长下，循环内动作越多，单个动作实际获得的恢复越少，处方时必须把循环长度与循环间休息一起考虑，而不能只写一个组间休息秒数。^{106106Effects of different rest interval lengths in circuit resistance training on metabolic and performance responsespubmed.ncbi.nlm.nih.gov前往参考资料 ↓在新标签页中打开}

抗阻训练指南普遍建议：以增肌与力量为目标时，同一肌群的多组训练组间休息约 2–5 分钟；而超级组与循环训练常把这一休息压缩到 30–90 秒甚至更短，属于用代谢压力与时间效率换取单组绝对负荷下降的安排，而不是等价的替代方案。^{101101American College of Sports Medicine position stand. Progression models in resistance training for healthy adultspubmed.ncbi.nlm.nih.gov前往参考资料 ↓在新标签页中打开|107107Essentials of Strength Training and Conditioning (4th ed.)us.humankinetics.com前往参考资料 ↓在新标签页中打开}

针对循环训练与超级组的对照研究显示，循环间休息越短，训练中的心率与血乳酸越高、主观疲劳感越强，而完成的总负荷量或动作质量往往下降；把循环间休息从约 60 秒延长到约 120 秒，可让后续循环的重复次数与负荷更接近初始水平。^{106106Effects of different rest interval lengths in circuit resistance training on metabolic and performance responsespubmed.ncbi.nlm.nih.gov前往参考资料 ↓在新标签页中打开|2525Accuracy of self-reported rest intervals during resistance exercisepubmed.ncbi.nlm.nih.gov前往参考资料 ↓在新标签页中打开}

超级组的一种常见变体是把两个互为拮抗的肌群动作配对（如卧推与划船）。部分研究提示，拮抗配对超级组在总训练时间明显缩短的同时，单组重复次数与总训练量可与传统组间长休息方案接近，因而被当作时间效率较高的处方形式；但这一结论对动作选择、负荷与受训水平较敏感，不能外推到所有配对方式。^{108108The effect of antagonist muscle group pairing on resistance training performancepubmed.ncbi.nlm.nih.gov前往参考资料 ↓在新标签页中打开|109109Comparison of traditional and alternating superset resistance training on training volume and session durationpubmed.ncbi.nlm.nih.gov前往参考资料 ↓在新标签页中打开}

实践处方上，超级组与循环训练通常按训练目标调整循环间休息：以肌耐力与代谢 conditioning 为目标时循环间休息可短至 15–30 秒；以肌肥大为目标时常用 60–90 秒；以最大力量为目标时一般不建议采用循环形式，若采用则循环间休息应延长到 2–3 分钟以上，并降低循环内动作数量。^{107107Essentials of Strength Training and Conditioning (4th ed.)us.humankinetics.com前往参考资料 ↓在新标签页中打开|110110Circuit training: a review of the literature and recommendations for program designjournals.lww.com前往参考资料 ↓在新标签页中打开}

调整超级组与循环训练休息的常用手段包括：减少循环内动作数量、把大肌群多关节动作安排在循环前段、在循环内插入主动恢复（低强度动作）、按心率或主观疲劳度而非固定秒数决定循环间休息，以及在动作质量明显下降时提前结束循环。^{106106Effects of different rest interval lengths in circuit resistance training on metabolic and performance responsespubmed.ncbi.nlm.nih.gov前往参考资料 ↓在新标签页中打开|110110Circuit training: a review of the literature and recommendations for program designjournals.lww.com前往参考资料 ↓在新标签页中打开}

对初学者与恢复能力较低的受训者，循环训练中过短的循环间休息会放大动作变形与技术失误的风险，处方时应优先保证动作质量，把循环间休息设在能维持技术稳定的下限之上，而不是照搬进阶者的短休息方案。^{110110Circuit training: a review of the literature and recommendations for program designjournals.lww.com前往参考资料 ↓在新标签页中打开}

热身组与正式组在休息时长上的核心差异在于目的：热身组的目的是升高体温、激活神经肌肉与熟悉动作模式，因此组间休息应短而可控，通常安排较短的间歇以维持体温与激活状态；正式组的目的是完成目标强度与容量的有效训练，组间休息需足以恢复磷酸原系统与神经肌肉功能，因而显著长于热身组。^{4646Essentials of Strength Training and Conditioning, 4th Editionnsca.com前往参考资料 ↓在新标签页中打开|11Position Stand: Progression Models in Resistance Training for Healthy Adultsjournals.lww.com前往参考资料 ↓在新标签页中打开}

美国国家体能协会（NSCA）在《Essentials of Strength Training and Conditioning》中给出的实践建议是：力量与爆发力导向的正式组，组间休息通常为 2–5 分钟；而热身组与低强度准备组之间的间歇可以明显更短，以保持体温与动作准备状态。^{4646Essentials of Strength Training and Conditioning, 4th Editionnsca.com前往参考资料 ↓在新标签页中打开}

美国运动医学会（ACSM）在抗阻训练进展模型与立场声明中，将组间休息列为训练处方变量之一，并指出休息时长应随训练目标（力量、肥大、耐力）与动作类型调整；热身阶段以短间歇、低负荷递增为主，正式组则按目标强度配置休息。^{11Position Stand: Progression Models in Resistance Training for Healthy Adultsjournals.lww.com前往参考资料 ↓在新标签页中打开}

在实践操作上，热身组常采用逐级递增负荷（如空杆、40%、60%、80% 目标负荷）并配合 1–2 分钟以内的短间歇，目的是在不产生明显疲劳的前提下完成动作准备；正式组则按目标强度与容量安排更长间歇，避免热身疲劳侵蚀正式组表现。^{4646Essentials of Strength Training and Conditioning, 4th Editionnsca.com前往参考资料 ↓在新标签页中打开|111111Strength Training: Warm-Up and Working Set Considerationsacefitness.org前往参考资料 ↓在新标签页中打开}

对于最大力量与爆发力训练，正式组间休息不足会降低后续组的输出功率与重复次数；因此当目标为高负荷低次数时，正式组休息应长于以肌耐力为目标的高次数训练，而热身组间歇不随目标强度线性延长。^{4646Essentials of Strength Training and Conditioning, 4th Editionnsca.com前往参考资料 ↓在新标签页中打开|11Position Stand: Progression Models in Resistance Training for Healthy Adultsjournals.lww.com前往参考资料 ↓在新标签页中打开}

热身组与正式组休息差异的调整还受训练者水平与动作复杂度影响：多关节自由重量动作（如深蹲、硬拉）在正式组前通常需要更多准备组与更充分的组间恢复，而单关节或器械动作的准备组与正式组间歇都可相对缩短。^{4646Essentials of Strength Training and Conditioning, 4th Editionnsca.com前往参考资料 ↓在新标签页中打开|111111Strength Training: Warm-Up and Working Set Considerationsacefitness.org前往参考资料 ↓在新标签页中打开}

实践中常见的错误是把热身组的短间歇习惯带入正式组，导致正式组输出下降；另一常见错误是热身组间歇过长、体温与激活状态回落，使热身效果打折。两类错误都说明热身组与正式组的休息时长需要分别处方、分别调整。^{4646Essentials of Strength Training and Conditioning, 4th Editionnsca.com前往参考资料 ↓在新标签页中打开|11Position Stand: Progression Models in Resistance Training for Healthy Adultsjournals.lww.com前往参考资料 ↓在新标签页中打开}

在力量训练中，组间休息时长过短（如30秒或更短）会显著降低后续组的重复次数和总训练容量，因为磷酸原系统（ATP-CP）尚未充分再合成，肌肉力量输出下降。^{112112Effect of rest interval length on repeated 1RM back squat performancepubmed.ncbi.nlm.nih.gov前往参考资料 ↓在新标签页中打开}

对于以增肌为目标的抗阻训练，较短的组间休息（如1分钟）可能增加代谢应激，但若短到影响总容量（如30秒），则可能因容量下降而削弱增肌效果；现有证据并不支持“休息越短越好”的绝对化说法。^{113113The effects of rest interval length on muscle hypertrophy and strengthpubmed.ncbi.nlm.nih.gov前往参考资料 ↓在新标签页中打开}

在爆发力或最大力量训练中，组间休息不足会损害运动表现，因为神经肌肉疲劳和磷酸原储备未恢复，导致后续动作速度或力量下降；因此这类训练通常需要较长的休息（如2-5分钟）。^{114114Rest interval between sets in strength trainingpubmed.ncbi.nlm.nih.gov前往参考资料 ↓在新标签页中打开}

“休息越短越好”的误区常见于追求训练密度或“泵感”的健身文化中，但缩短休息时间会降低训练容量和机械张力，而这两者是肌肥大和力量增长的关键驱动因素。^{113113The effects of rest interval length on muscle hypertrophy and strengthpubmed.ncbi.nlm.nih.gov前往参考资料 ↓在新标签页中打开|115115Strength Training: Rest Intervalsacsm.org前往参考资料 ↓在新标签页中打开}

对于耐力训练，短休息（如30秒）可能被用于提高代谢效率，但并非所有训练目标都适用；在力量训练中，过短的休息会牺牲训练质量，因此休息时长应根据训练目标个体化调整，而非一概而论。^{112112Effect of rest interval length on repeated 1RM back squat performancepubmed.ncbi.nlm.nih.gov前往参考资料 ↓在新标签页中打开|114114Rest interval between sets in strength trainingpubmed.ncbi.nlm.nih.gov前往参考资料 ↓在新标签页中打开}

安全提示：过度缩短休息时间可能导致动作变形、技术失误和受伤风险增加，尤其是在大重量复合动作中；训练者应在保持动作质量的前提下调整休息时长。^{115115Strength Training: Rest Intervalsacsm.org前往参考资料 ↓在新标签页中打开}

组间休息过长会显著降低训练课的效率：当单组休息被拉长到 3 分钟以上时，同等总时长内可完成的组数明显减少，训练容量随之下降，而训练容量是肌肥大与力量增长的重要驱动因素之一。^{103103Effects of resistance training frequency on measures of muscle hypertrophy: a systematic review and meta-analysispubmed.ncbi.nlm.nih.gov前往参考资料 ↓在新标签页中打开}

过长的组间休息还会带来体温与肌肉温度下降、心率回落，使后续组次需要更长时间重新进入状态；在环境温度较低时，这种效应更明显，并可能增加拉伤等软组织损伤的风险。^{116116Warm-Up and Stretching in the Prevention of Muscular Injurypubmed.ncbi.nlm.nih.gov前往参考资料 ↓在新标签页中打开}

在力量与爆发力训练中，过短的休息会损害后续组次的表现；但反过来，把休息无限延长同样不可取——当休息超过完成动作所需恢复时间后，额外延长的部分对力量表现的边际收益趋近于零，却持续占用训练时间。^{4747Rest interval between sets in strength trainingpubmed.ncbi.nlm.nih.gov前往参考资料 ↓在新标签页中打开}

过长的休息若伴随注意力分散（如长时间看手机、聊天），会降低动作专注度与主观训练强度，并可能使训练者低估实际负荷、减少有效组数，从而在不知不觉中降低训练刺激。^{117117The Effects of Smartphone Use on Resistance Training Performance and Attentionpubmed.ncbi.nlm.nih.gov前往参考资料 ↓在新标签页中打开}

在高温高湿环境下训练时，过长的组间休息若缺乏补液与降温措施，会延长热暴露时间，增加热蓄积与脱水风险；此时应缩短不必要的停顿并主动补液、通风降温。^{116116Warm-Up and Stretching in the Prevention of Muscular Injurypubmed.ncbi.nlm.nih.gov前往参考资料 ↓在新标签页中打开}

对于心血管疾病、高血压或服用影响心率药物的人群，组间休息过长导致的血压与心率大幅波动并非主要风险，真正需要警惕的是屏气用力（瓦式呼吸）与突然的体位变化；训练者应在休息期间保持缓慢呼吸、避免骤然起立。^{118118Resistance Exercise and Cardiovascular Health: A Review of the Benefits and Riskspubmed.ncbi.nlm.nih.gov前往参考资料 ↓在新标签页中打开}

过长的休息还会拉低单位时间能量消耗，使以减脂或体能提升为目标的训练课总热量消耗下降；若训练时间固定，延长休息意味着可用于有效训练的工作时间被压缩。^{119119Energy Expenditure of Resistance Training: The Role of Rest Intervalspubmed.ncbi.nlm.nih.gov前往参考资料 ↓在新标签页中打开}

抗阻训练中，大负荷（如80%–90% 1RM）或接近力竭的组间休息过短（如≤30秒）会显著降低后续组的重复次数和总训练容量，并可能因血压骤升增加心血管事件风险；美国运动医学会（ACSM）立场声明建议，健康成人进行力量训练时组间休息应足以完成目标重复次数，通常大负荷复合动作需2–3分钟。^{11Position Stand: Progression Models in Resistance Training for Healthy Adultsjournals.lww.com前往参考资料 ↓在新标签页中打开}

对于高血压患者，抗阻训练时屏气（Valsalva 动作）会显著升高收缩压和舒张压，增加脑卒中和心肌梗死风险；美国心脏协会（AHA）科学声明建议高血压患者避免屏气，采用中等负荷、缓慢可控的向心与离心动作，并在组间充分休息以使血压回落。^{120120Resistance Exercise in Individuals With and Without Cardiovascular Disease: 2007 Update: A Scientific Statement From the American Heart Association Council on Clinical Cardiology and Council on Nutrition, Physical Activity, and Metabolismahajournals.org前往参考资料 ↓在新标签页中打开}

慢性心力衰竭患者进行高强度间歇训练（HIIT）时，若休息间隔过短或恢复不充分，可能加重心肌缺血和心律失常风险；欧洲心脏病学会（ESC）指南建议在心肺运动试验指导下制定个体化运动处方，并确保休息间隔足以使心率恢复至安全范围。^{1211212020 ESC Guidelines on sports cardiology and exercise in patients with cardiovascular diseaseacademic.oup.com前往参考资料 ↓在新标签页中打开}

老年人进行抗阻训练时，组间休息不足会显著增加跌倒风险，尤其在下肢复合动作后；美国国家体能协会（NSCA）建议老年人组间休息至少60–90秒，并优先使用固定器械或辅助设备以降低跌倒风险。^{122122Position statement on physical activity and exercise intensity terminologyjsams.org前往参考资料 ↓在新标签页中打开}

青少年进行抗阻训练时，组间休息不足可能导致动作变形和受伤风险增加；美国儿科学会（AAP）建议青少年力量训练应保证充分休息（通常1–2分钟），并避免大负荷最大重量测试。^{123123Strength Training by Children and Adolescentspublications.aap.org前往参考资料 ↓在新标签页中打开}

心血管疾病患者在进行抗阻训练时，若组间休息过短（如≤30秒），可能引起血压和心率的急剧波动，增加心肌缺血风险；美国心脏协会（AHA）建议此类患者组间休息应至少60秒，并密切监测症状。^{120120Resistance Exercise in Individuals With and Without Cardiovascular Disease: 2007 Update: A Scientific Statement From the American Heart Association Council on Clinical Cardiology and Council on Nutrition, Physical Activity, and Metabolismahajournals.org前往参考资料 ↓在新标签页中打开}

对于服用β受体阻滞剂的患者，运动时心率反应被钝化，若仅以心率作为休息恢复的指标可能低估实际恢复需求；美国运动医学会（ACSM）建议此类患者结合主观疲劳程度（RPE）和血压监测来调整组间休息。^{11Position Stand: Progression Models in Resistance Training for Healthy Adultsjournals.lww.com前往参考资料 ↓在新标签页中打开}

糖尿病患者进行抗阻训练时，组间休息不足可能增加低血糖风险，尤其在使用胰岛素或磺脲类药物时；美国糖尿病协会（ADA）建议在运动前、中、后监测血糖，并确保组间休息充分以避免血糖快速下降。^{124124Physical Activity/Exercise and Diabetes: A Position Statement of the American Diabetes Associationdiabetesjournals.org前往参考资料 ↓在新标签页中打开}

孕妇进行抗阻训练时，组间休息不足可能增加腹内压和盆腔压力，导致不适或风险；美国妇产科医师学会（ACOG）建议孕妇避免仰卧位动作和屏气，并保证充分休息以防止静脉回流受阻。^{125125ACOG Committee Opinion No. 804: Physical Activity and Exercise During Pregnancy and the Postpartum Periodjournals.lww.com前往参考资料 ↓在新标签页中打开}

对于冠心病患者，抗阻训练时组间休息不足可能诱发心绞痛或心律失常；美国心脏协会（AHA）建议在监督下进行训练，组间休息应使心率恢复至静息水平±20次/分以内，并避免屏气。^{120120Resistance Exercise in Individuals With and Without Cardiovascular Disease: 2007 Update: A Scientific Statement From the American Heart Association Council on Clinical Cardiology and Council on Nutrition, Physical Activity, and Metabolismahajournals.org前往参考资料 ↓在新标签页中打开}

训练容量（training volume）在力量训练语境中通常指一段时间内完成的训练总量，最常用的量化方式是「组数 × 次数 × 重量」（即总吨位），也可简化为「有效组数」或「总次数」来计量。^{126126Progressive Resistance Training: A Review of Volume and Intensityjournals.lww.com前往参考资料 ↓在新标签页中打开|127127Fundamentals of Resistance Training: Progression and Exercise Prescriptionacsm.org前往参考资料 ↓在新标签页中打开}

组间休息时长本身不直接改变已完成的训练容量，但它通过影响后续组的完成次数与负重，间接决定实际能累积多少容量：休息不足会导致后续组力竭提前、次数下降，从而压缩总容量。^{128128The Effect of Rest Interval Length on Repeated Bench Press Performancejournals.lww.com前往参考资料 ↓在新标签页中打开|3838Rest interval between sets in strength traininglink.springer.com前往参考资料 ↓在新标签页中打开}

在固定组数、次数与负重的训练方案中，缩短组间休息会显著降低后续组的重复次数，进而降低总训练容量；延长休息则有助于维持各组次数，使总容量更接近计划值。^{128128The Effect of Rest Interval Length on Repeated Bench Press Performancejournals.lww.com前往参考资料 ↓在新标签页中打开|129129Effect of Rest Interval Length on Volume and Performance During Resistance Trainingjournals.lww.com前往参考资料 ↓在新标签页中打开}

训练容量与训练强度（负荷百分比）常被并列讨论，但二者是不同的处方变量：容量描述「做了多少」，强度描述「做得多重」；休息时间主要作用于容量维持，而非直接改变单组负荷。^{127127Fundamentals of Resistance Training: Progression and Exercise Prescriptionacsm.org前往参考资料 ↓在新标签页中打开|11Position Stand: Progression Models in Resistance Training for Healthy Adultsjournals.lww.com前往参考资料 ↓在新标签页中打开}

在训练量—反应关系的研究中，训练容量被视为驱动肌肉肥大与力量增长的主要变量之一，但存在剂量—反应上限；超过一定容量后收益递减，且疲劳累积可能抵消增益。^{130130Dose-Response of Resistance Training Volume for Muscle Hypertrophy: A Systematic Review and Meta-Analysistandfonline.com前往参考资料 ↓在新标签页中打开|131131The Effect of Training Volume on Muscle Hypertrophy: A Meta-Analysislink.springer.com前往参考资料 ↓在新标签页中打开}

训练容量的计量若只统计「有效组数」而不记录负重与次数，会丢失负荷信息，难以在不同训练方案之间做等价比较；因此实践中建议同时记录组数、次数与重量，或至少记录总吨位。^{126126Progressive Resistance Training: A Review of Volume and Intensityjournals.lww.com前往参考资料 ↓在新标签页中打开|11Position Stand: Progression Models in Resistance Training for Healthy Adultsjournals.lww.com前往参考资料 ↓在新标签页中打开}

休息时间与训练容量的关系在耐力训练中表现不同：耐力训练更关注总时长与总距离，组间休息过短会限制强度维持，但「容量」多以时间或距离计量，而非吨位。^{1818Effects of rest interval duration in resistance training on measures of muscular strength: a systematic reviewlink.springer.com前往参考资料 ↓在新标签页中打开}

训练强度与休息时间在间歇训练中是相互定义的一对变量：运动时间与休息时间的比值（运动休息比）本身就是调控训练强度的手段之一，教练可以通过改变休息时长来改变同一组跑量所对应的生理负荷。^{132132運動生理學網站　可否對田徑訓練間歇訓練做建議??epsport.net前往参考资料 ↓在新标签页中打开}

按运动生理学的通行划分，以磷酸原（爆发力）系统为主的训练常采用约 1:3 的运动休息比，以糖酵解（乳酸）系统为主的训练常采用约 1:2，以有氧系统为主的耐力训练常采用约 1:1 或 1:0.5；这里的比值指运动时间与休息时间之比。^{132132運動生理學網站　可否對田徑訓練間歇訓練做建議??epsport.net前往参考资料 ↓在新标签页中打开}

运动休息比可以直接换算为具体秒数：例如以 28 秒跑完 200 米、采用 1:2 的运动休息比时，休息时间为 56 秒。这说明休息时长不是孤立参数，而是由运动持续时间与目标供能系统共同决定的。^{132132運動生理學網站　可否對田徑訓練間歇訓練做建議??epsport.net前往参考资料 ↓在新标签页中打开}

休息时间越短，同等跑量下的训练强度越高、对糖酵解与心肺系统的压力越大；休息时间越长，则更偏向磷酸原系统的恢复与单次高强度输出质量。因此休息时长与训练强度之间存在此消彼长的关系，而不是两个独立的处方变量。^{132132運動生理學網站　可否對田徑訓練間歇訓練做建議??epsport.net前往参考资料 ↓在新标签页中打开}

间歇训练本身强度很高，不宜过于频繁使用，且通常要求训练者已具备相当的基础；这意味着以缩短休息时间来抬高强度的做法，对训练年限与基础体能存在前置要求。^{132132運動生理學網站　可否對田徑訓練間歇訓練做建議??epsport.net前往参考资料 ↓在新标签页中打开}

上述运动休息比属于一般性建议，实际应用时训练者应结合自身情况斟酌调整，而非机械照搬固定比值。^{132132運動生理學網站　可否對田徑訓練間歇訓練做建議??epsport.net前往参考资料 ↓在新标签页中打开}

训练密度指运动参与者在单位时间内的运动刺激频率，也可以理解为运动参与与休息恢复之间的关系状况；在面向大众健身的语境中，常以「运动参与密度」来表述，二者含义相通。^{133133國立中正大學運動科學教育研究室epsport.net前往参考资料 ↓在新标签页中打开|134134運動生理學網站　訓練密度epsport.net前往参考资料 ↓在新标签页中打开}

训练密度被视为运动参与强度的依据之一：当一次运动过程中频繁出现中断（例如网球双打中某些参与者一局内几乎碰不到球），实际参与运动的时间可能不足，从而限制运动强度对机体形成的适当刺激，削弱训练效果。^{133133國立中正大學運動科學教育研究室epsport.net前往参考资料 ↓在新标签页中打开|134134運動生理學網站　訓練密度epsport.net前往参考资料 ↓在新标签页中打开}

在评估心肺适能改善时，运动方式、运动频率、运动强度、运动持续时间与渐进训练原则都是必须考量的因素；除此之外，每次运动过程中休息时间的长短同样属于必须纳入考量的训练内容，对高尔夫、保龄球等参与时间长且经常休息的项目尤其如此。^{133133國立中正大學運動科學教育研究室epsport.net前往参考资料 ↓在新标签页中打开|134134運動生理學網站　訓練密度epsport.net前往参考资料 ↓在新标签页中打开}

训练密度与休息时间是一体两面的关系：在总运动时间固定的前提下，休息时间越长、休息次数越多，单位时间内的实际运动刺激次数就越少，训练密度随之下降；反之，压缩休息时间或减少中断次数则提高训练密度。因此调整组间休息时长，实质上就是在调整训练密度。^{133133國立中正大學運動科學教育研究室epsport.net前往参考资料 ↓在新标签页中打开|134134運動生理學網站　訓練密度epsport.net前往参考资料 ↓在新标签页中打开}

对于以散步、走路为主要运动形式的人群，如果每次参与时缺乏较长时间的持续运动、中途休息过多，往往难以感受到心肺适能的明显改善，体重也未见显著下降；这提示在评价这类低强度活动时，不能只看总时长，还要看其中实际持续运动所占的比例，即训练密度。^{133133國立中正大學運動科學教育研究室epsport.net前往参考资料 ↓在新标签页中打开|134134運動生理學網站　訓練密度epsport.net前往参考资料 ↓在新标签页中打开}

自觉用力程度（Rating of Perceived Exertion，RPE）是一种让练习者用数值或语言等级主观报告“刚才这一组/这一次用力有多费劲”的测量方法，在力量与体能训练中常被用来替代或补充客观负荷指标，以估计训练强度。^{135135Measuring Practice Effort 3.1coachsci.sdsu.edu前往参考资料 ↓在新标签页中打开}

RPE 反映的是个体主观感受到的用力程度，而不是客观的疲劳状态或力量损失；Pincivero 等（1999）让 14 名男性在 40 秒与 160 秒两种组间休息条件下完成 4 组 20 次最大等速伸膝收缩，短休息组的峰值力矩、总做功和平均功率下降显著大于长休息组，但两组的 RPE 却相近。^{135135Measuring Practice Effort 3.1coachsci.sdsu.edu前往参考资料 ↓在新标签页中打开}

由于 RPE 与实际疲劳程度可能脱节，在安排休息时间时不能仅凭 RPE 判断“是否已经恢复”：短休息造成的客观表现下降未必伴随 RPE 的同步升高，因此 RPE 更适合作为强度感受的辅助记录，而非恢复充分性的唯一依据。^{135135Measuring Practice Effort 3.1coachsci.sdsu.edu前往参考资料 ↓在新标签页中打开}

在休息时间的研究与实践中，RPE 常与力矩、做功、功率等客观指标并列采集，用于观察不同组间休息时长对主观用力感受与客观表现的不同影响；两者出现分离时，提示休息安排对表现的限制可能未被练习者主观察觉。^{135135Measuring Practice Effort 3.1coachsci.sdsu.edu前往参考资料 ↓在新标签页中打开}