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Rest-Pause Training für Muskelaufbau – Sports Gear Patrol Zum Inhalt springen Das Rest-Pause Training gilt als eine der effektivsten Intensivierungen im klassischen Bodybuilding. Neuere wissenschaftliche Erkenntnisse belegen den Effekt, werden allerdings aufgrund ihres Studiendesigns kritisiert.
Wir wollen uns anschauen, ob diese Kritik berechtigt ist und wie man Rest-Pause Training für Muskelaufbau eventuell trotzdem zielgerichtet einsetzen kann.
Kritik am Rest-Pause Training Studien zum Thema Rest-Pause zeigen relativ konstant folgende Ergebnisse:
1. Muskelaufbau
Das Rest-Pause Prinzip zeitigt bessere Ergebnisse im Muskelwachstum auch in trainierten Testpersonen, allerdings nicht immer im wissenschaftlichen Sinne signifikant.
2. Kraftausdauer
Ebenfalls in trainierten Athleten weisen die Studien auf eine verbesserte Kraftausdauer in der Rest-Pause Gruppe hin und zwar statistisch signifikant.
3. Maximalkraft
Bezüglich Maximalkraft gibt es keinen bedeutenden Unterschied zwischen traditionellem Training mit Satzpausen und Rest-Pause.
Die Kritik an den recht vielversprechenden Ergebnissen richtet sich weniger gegen die Rest-Pause Methode als vielmehr gegen das Studiendesign.
Während in der Gruppe mit traditionellem Training fixe Wiederholungszahlen und Sätze vorgegeben waren, hatte die Rest-Pause Gruppe die Möglichkeit, bis zum Muskelversagen zu trainieren. Das scheint zunächst, wie jeder progressive Faktor, ein Vorteil zu sein.
Selbes lässt sich über den Faktor progressive Überlastung sagen, der ebenfalls nur in der R-P Gruppe vorhanden war.
Wenn beim zweiten, dritten oder vierten Satz mehr Wiederholungen möglich waren, wurden die auch ausgeführt, auch wenn das Gesamtvolumen auf 18 Wiederholungen begrenzt war. Man hat dann schlicht nach hinten raus einen Satz weggekürzt.
Trifft die Kritik? Teilweise ja, und ich glaube trotzdem, dass Rest-Pause, richtig angestellt, für viele Zwecke, einschließlich Muskelaufbau, ein lohnenswertes System ist.
Natürlich haben die Kritiker einen Punkt getroffen. Vereinfacht lässt sich sagen: die Kontrollgruppe hat trainiert wie Anfänger und die R-P Gruppe wie professionelle Sportler . Das spricht aber erst einmal nicht gegen Rest-Pause Training.
Ein Trainingsprinzip, dass den Sportler dazu nötigt, in kurzer Zeit hohe Leistung abzurufen, ist immer von Vorteil. Selbst wenn sich das Standard-Training unter bereinigten Bedingungen (progressive Faktoren) als gleichwertig im Sinne des Muskelaufbaus herausstellt: Effizienz und Muskelausdauer bleiben auf Seiten des Rest-Pause Trainings.
Das ist vor allem für diejenigen interessant, die muskuläres Training begleitend zu einem anderen Sport, zum Beispiel Kampfsport , betreiben.
Darüber hinaus lässt sich Kritik am Studiendesign durchaus auch im Sinne einer Verteidigung des Rest-Pause Prinzips äußern.
Rest-Pause modern interpretieren Der zitierten Studie ist es zugute zu halten, dass jeweils nur ein Satz pro Übung ausgeführt wurde und maximal drei Übungen pro Muskelgruppe. Allerdings jeder Satz bis zum positiven Muskelversagen und das jeweils zweimal die Woche (A/B – Split).
Selbst bei dem geringen Volumen ist der Eingriff in die Struktur des Muskels bei Sätzen bis zum Muskelversagen so hoch, dass ein zweimaliges Training pro Woche und Muskel auf die Dauer kaum signifikante Ergebnisse in puncto Hypertrophie bringen kann.
Wer, etwa im Sinne des HIT oder Heavy Duty , bis zur Ausbelastung trainiert, der wird der steigenden Belastung zeitnah durch längere Intervalle zwischen den Einheiten Rechnung tragen müssen.
Das gilt für professionelle Athleten und umso mehr für Hobbysportler, die vielleicht noch einem Tagesgeschäft nachgehen müssen.
Ich hatte an anderer Stelle bereits angemerkt, dass Training allgemein und Rest-Pause im Besonderen nicht zwingend bis zur Ausbelastung ausgeführt werden muss. Wer die Sätze kurz vor der Ausbelastung abbricht (RPE 9) , bekommt annähernd den gleichen Trainingseffekt ab und kann trotzdem regelmäßiger trainieren.
Zudem glaube ich, dass auch in einem Rest-Pause Programm Pausenzeiten individuell an die Übungen angepasst werden können. In der genannten Studie betrug die Pause zwischen den Sätzen lediglich 20 Sekunden . Wie hätten die Ergebnisse ausgesehen, wenn man die Pause, etwa in einer Spanne von 20 bis 60 Sekunden, individuell den Übungen und jeweils geleisteten Wiederholungszahlen angepasst hätte?
Abschließend wollen wir uns ansehen, wie so ein Training aussehen könnte.
Vorschlag für ein zielorientiertes Rest-Pause Training Verbesserte Kraftausdauer und Effizienz (die Trainingseinheiten der Studie dauerten unter 30 min.) sind von dieser Trainingsmethode in jedem Fall zu erwarten.
Ob das Rest-Pause wirklich bessere Erfolge in Bezug auf die Hypertrophie zeitigt als Standard-Trainingssätze, kann man nur in der Praxis herausfinden. Ich empfehle dafür, die Methode, entweder im Ganzen oder für einzelne Muskelgruppen, mindestens 16 Wochen lang auszuprobieren.
Wie ich in dem Artikel über die RPE-Methode bereits geschrieben habe: das Rest-Pause Training steht und fällt mit dem Willen, mindestens bis zu einem persönlichen Belastungsempfinden von 9 auf der modifizierten RPE Skala zu trainieren.
Außerdem muss zuvor ein Testsatz für jede Übung ausgeführt werden, bei dem das 13RM sicher festgestellt wird.
Alle Daten lt. Anbieter zum Zeitpunkt der Recherche; es kann leider keine Gewähr übernommen werden. Wie wird modifiziertes Rest-Pause Training durchgeführt?Am Beispiel eines Rest-Pause Satzes für Bankdrücken wird demonstriert, wie so ein Training aussehen kann.
Zeitaufwand pro Rest-Pause Satz : 5 Minuten
Trainingsumfang pro Muskelgruppe: 1 Satz (5 – 6 Teilsätze)
Empfohlener Intervall – 1 x pro Woche
Vorbereitung – Mind. 1 Aufwärmsatz mit ca. 70% des Gewichts
Ausführung der modifizierten Rest-Pause Sätze: Step 1 Finde ein Gewicht, mit dem du bei maximaler Anstrengung (contraction failure) und kontrollierter Ausführung 13 Wiederholungen ausführen kannst. Dies ist im Vorfeld zu testen, nicht am selben Tag.
Step 2 Beginne den Rest-Pause Satz mit 12 Wiederholungen (RPE 9), so dass du noch eine Wiederholung in Reserve hast. Alle Wiederholungen in diesem und den folgenden Teilabschnitten sollten kontrolliert und ohne „toten Punkt“ ausgeführt werden. Der Muskel bleibt die ganze Zeit unter Spannung.
Step 3 Teste eine Pausenzeit von 30 Sekunden bis zum nächsten Teilsatz. Variiere die Pausenzeit zukünftig so, dass beim 2. Teilsatz noch ca. 50 – 70% der Wiederholungen vom ersten Satz möglich sind (6-8). Behalte diese Pausenzeit zwischen allen Teilsätzen bei. Auch das Gewicht bleibt für alle Teilsätze dasselbe.
Step 4 Führe 5 Teilsätze mit RPE 9 (1Wh. in Reserve) und den entsprechenden Pausenzeiten dazwischen aus. Den letzten Abschnitt kannst du bis zur Ausbelatung (RPE 10) ausführen.
Step 5 Behalte die 12 Wiederholungen für den ersten Abschnitt in zukünftigen Trainingseinheiten bei. Führe die anderen vier Abschnitte jeweils bis RPE 9 (letzter Abschnitt RPE 10) aus. Die Wiederholungszahlen sollten langsam aber stetig steigen. Nach ca. 8 – 16 Wochen (je nach Trainingsdauer) sollte ein neuer Maximaltest (Step 1) durchgeführt werden.
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