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Wie lange Pause zwischen den Sätzen? – Sports Gear Patrol Zum Inhalt springen Da hat man sich gerade ausgedacht, wie viele Trainingssätze man für sein sportliches Ziel ausführen sollte, da steht man schon vor dem nächsten Berg: wie lange sollte die Pause zwischen den Sätzen sein?
Antworten darauf gibt es viele, manche empirisch, manche anekdotisch. Keine davon ist bis jetzt wirklich final und wer immer einen Artikel mit “die ideale Pausenzeit zwischen Sätzen” aufmacht, hat sich in meinen Augen schon disqualifiziert.
Wir wollen uns aber zumindest mal anschauen, worum es überhaupt geht, um auf dieser Grundlage eine nachvollziehbare Entscheidung für das Training treffen zu können.
Ist eine kurze Pause zwischen den Sätzen sinnvoll? Die meisten Kraftsportler drehen sich angewidert weg, wenn sie von Pausenzeiten von unter zwei Minuten hören. Einerseits verständlich, es ist kaum vorstellbar, schwere, mehrgelenkige Übungen wie Kreuzheben oder Kniebeugen in so kurzen Intervallen durchzuführen.
Dann wiederum beschleicht einen der Gedanke, dass sich manche dieser Dickschiffe vielleicht auch einfach über die Jahre in eine Ecke trainiert haben, aus der es ohnehin kein Entkommen gibt. Schaut man sich die teils doch sehr behäbigen Bewegungsmuster der Muskelberge an, sollte sich der Trainnigsnovize zunächst die Frage stellen:
Will ich da überhaupt hin?
Athleten, Kampfsportler, Crossfitter haben teils durchaus ansehnliche Körperbauten vorzuweisen, obwohl sie mutmaßlich in erster Linie mit im Verhältnis leichteren Gewichten und kürzeren Pausen trainieren.
Das macht auch aus der Perspektive des Muskelaufbaus Sinn. Metabolischer Stress gilt schon seit einiger Zeit als Haupttreiber für Hypertrophie und dieser lässt sich eben am besten durch Pausenzeiten bis 90 Sekunden herbeiführen.
Genauer gesagt entsteht der Hypertrophie-Effekt durch:
Veränderung des hormonellen Milieus Anschwellen der Muskelzellen Produktion freier Radikaler Erhöhte Aktivität wachstumsorientierter Übertragungsfaktoren Vor allem die vermehrte Ausschüttung des Wachstumshormons IGF-1 ist es, die auch manchen Massesportler für kürzere Intervalle begeistert. Das Hormon findet sich, zumeist synthetisch, in diversen Anabolika. Sportler, die auch ihren Lebensabend noch einigermaßen aktiv (und nicht in der Dialyse) verbringen wollen, sollten davon aber Abstand nehmen.
Da kommt die vermehrte Ausschüttung durch kürzere Trainingspausen gerade recht.
When the training goal is muscular hypertrophy, the combination of moderate-intensity sets with short rest intervals of 30 – 60 seconds might be most effective due to greater acute levels of growth hormone during such workouts.
https://pubmed.ncbi.nlm.nih.gov/19691365/ Dies gesagt, haben kürzere Satzpausen natürlich auch Nachteile.
Nachteil 1: ATP im Muskel benötigt 3 Minuten um wieder aufgefüllt zu werden.
Wenig überraschend ist die Nachricht, dass kürzere Pausen zwischen den Sätzen zu geringeren Arbeitsgewichten, beziehungsweise weniger Wiederholungen führen.
Das liegt zum einen an der fortschreitenden Erschöpfung des zentralen Nervensystems, welches dann irgendwann zu macht, obwohl der Muskel selbst noch nicht vollständig erschöpft ist. Es wird also schwieriger, bis zur völligen Ausbelastung zu trainieren.
Nachteil 2: Cortisol wirkt als Gegenspieler der höheren Hormonausschüttung
Metabolischer Stress ist genau das, wonach es sich anhört. Entsprechend werden mehr oder weniger große Mengen Cortisol ausgeschüttet , ein Hormon, dem ein kataboler Effekt nachgesagt wird. Nicht gut.
Wenn das vermehrt ausgeschüttete Cortisol den Effekt des vermehrten Wachstumshormons neutralisiert, ist am Ende nichts gewonnen.
Nun sind höhere Cortisolwerte keine Eigenheit von kurzen Satzpausen. Auch bei hohen Widerständen (und entsprechend längeren Satzpausen) wird eine Menge Cortisol ausgeschüttet. Außerdem wissen wir, dass der Körper mit fortschreitendem Trainingszustand die Cortisolausschüttung angleicht .
Eine Konditionierung durch kurze Satzpausen könnte also, nicht nur in Bezug auf Trainingsadaption, sinnvoll sein.
…. oder doch lieber eine lange Pause zwischen den Sätzen? Längere Pausen ermöglichen es, höhere Gewichte zu bewegen. Wir wissen, das höhere Widerstände, also eigentlich eine höhere mechanische Last, das Mittel der Wahl sind, um Muskelwachstum auszulösen.
Deswegen treten Trainingseinsteiger, die für immer und ewig die selben Gewichte bewegen, genauso auf der Stelle, wie Menschen, die sich einreden lassen, man könnte auch zu Hause mit Wasserflaschen trainieren.
Eine der meistzitierten Studien zu der Frage, wie lange die Pause zwischen den Sätzen nun dauern sollte, kam folgerichtig auch zu diesem Ergebnis:
In einem Studienaufbau mit insgesamt 21 Teilnehmern über acht Wochen führte eine Pausenzeit von drei Minuten gegenüber einer Pausenzeit von einer Minute zu signifikant mehr
Maximalkraft in den trainierten Muskeln Muskelvolumen in Oberschenkeln, Bizeps und Trizeps Hier könnte man dann den Abspann laufen lassen und einen konklusiven Schnellschuss wagen. Tasächlich gibt es Kollegen, die vollmundig erklären, dass eine „höchstmögliche Last“ im „Hauptfokus“ stehen sollte, wenn man vorhat, „so schnell wie möglich große Mengen an Muskeln aufzubauen“.
Oder noch mal nachdenken.
Zum einen ist die Studienlage insgesamt gar nicht so eindeutig. Im selben Jahr wie die oben zitierte Studie von Brad Schoenfeld kam eine andere Studie im Journal of Strength & Conditioning Research zu dem Ergebnis, dass kürzere Pausenzeiten, zumindest teilweise, genauso effektiv sein können:
In conclusion, to maintain the best consistency in repetition performance, rest intervals of 2 minutes between sets are sufficient for the MCF and 3–5 minutes for the BP. Thus, it appears that longer acute recovery time is needed for a multijoint (core) exercise such as the BP vs. a single-joint (assistance) exercise such as the MCF.
https://journals.lww.com/nsca-jscr/Fulltext/2016/03000/Effect_of_Different_Interset_Rest_Intervals_on.14.aspx MCF bezieht sich hier auf den Butterfly, BP auf das Bankdrücken.
Natürlich auch hier nur eine Momentaufnahme. Es könnte sich aber eine Tendenz herauskristallisieren, die intuitiv nachvollziehbar ist: kann es sein, dass eine lange Pause zwischen den Sätzen in erster Linie bei schweren, mehrgelenkigen Übungen notwendig ist, da diese mehr Ressourcen verbrauchen und stärker auf das zentrale Nervensystem einwirken?
Dies gesagt, gibt es durchaus auch Studien, die selbst bei diesen Übungen keine Unterschiede zwischen zwei und fünf Minuten Pause feststellen konnten.
The present study indicated that, within typical hypertrophic strength-training protocols used in the present study, the length of the recovery times between the sets (2 vs. 5 minutes) did not have an influence on the magnitude of acute hormonal and neuromuscular responses or long-term training adaptations in muscle strength and mass in previously strength-trained men.
https://pubmed.ncbi.nlm.nih.gov/16095405/ Hier wurden also gar keine signifikanten Unterschiede festgestellt und das immerhin in einer Probandengruppe mit trainingserfahrenen Männern.
Eine weitere Studie konnte bereits 2010 feststellen, dass konstante Pausenzeiten von zwei Minuten zwischen den Sätzen und absteigende Pausenzeiten, bis auf nur noch 30 Sekunden, nicht zu signifikanten Veränderungen in den Ergebnissen führten.
Versuch einer Synthese zur Satzpause Angesichts der Forschungslage und vieler divergierender Ergebnisse aus unterschiedlichen Sportarten und Herangehensweisen wäre es zunächst einmal klug, weniger vollmundig über scheinbar endgültige Ergebnisse zu sprechen.
Da steh‘ ich nun, ich armer Tor, Und bin so klug als wie zuvor! Heiße Magister, heiße Doktor gar, Und ziehe schon an die zehen Jahr‘ Herauf, herab und quer und krumm Meine Schüler an der Nase herum – Und sehe, daß wir nichts wissen können!
Das heißt aber nicht, dass wir keine Rückschlüsse ziehen können.
Zum einen scheint es relativ gesichert zu sein, dass, zumindest zyklisch wiederkehrende, hohe mechanische Lasten ab einem gewissen Zeitpunkt für weiteres Muskelwachstum unerlässlich sind. Wer hohe Lasten gleichzeitig mit einem adäquaten Trainingsvolumen verbinden will, der wird um längere Pausen zwischen den Trainingssätzen, im Bereich von drei bis fünf Minuten, nicht herumkommen.
Andererseits ist völlig klar, dass die kontinuierliche Erhöhung der Widerstände ein Weg ist, der absehbar auf sein Ende zuläuft. Auch wenn einige Kollegen offensichtlich immer noch in dem “mehr ist immer besser” – Prinzip verhaftet sind.
Wie soll denn das auch aussehen? Wenn das derzeitige 10RepMax eines fortgeschrittenen Bankdrückers bei 100 kg liegt und er seine Leistung im Wochenschnitt auch nur um 1% steigern möchte, müsste er binnen Jahreablauf 10 Wiederholungen mit über 167 kg ausführen. Nach zwei Jahren Training wären es 10 Wiederholungen mit über 280 Kilo .
Zugegeben, hier wird exponentielles Wachstum dargestellt, aber auch eine lineare Progression um, sagen wir 3 kg pro Monat, hätte irgendwann ihr natürliches Ende gefunden. Sich langfristig die Illusion von erfolgreichem Training zu erhalten, indem man das Gewicht in homöopathischen Dosen steigert, ist schlicht Realitätsverweigerung.
Ebenso verhält es sich mit dem Trainingsvolumen. Der selige Mike Mentzer hat irgendwann sein Heavy Duty Training entwickelt, weil er seiner Freundin nicht erklären konnte und wollte, dass sein allabendliches(!) Training nach der Arbeit künftig vier statt drei Stunden dauern müsste, wenn er noch weiter aufbauen wollte.
Auf der anderen Seite haben wir eben jenen metabolischen Stress, der zwar positive hormonelle Reaktionen im Körper auslöst, aber zumindest für progressives Training in der Nähe der Belastungsgrenze denkbar ungeeignet scheint.
Dennoch sollen und können beide Faktoren in das Trainings mit einbezogen werden. Vor allem dann, wenn neben dem reinen Muskelwachstum irgendeine Form von Athletik Teil der sportlichen Zielsetzung ist.
Pausenzeiten zwischen den Sätzen individuell anpassen Eine lineare Progression steuert also ebenso auf ein vorhersehbares Ende zu, wie eine Ausweitung des Trainingsvolumens. Das ist der Grund, warum fortgeschrittene Sportler eben eher selten linear trainieren.
Eine Periodisierung des Trainings ist für die meisten professionellen Athleten das Mittel der Wahl.
Diese Periodisierung kann wellenförmig (undulated) geschehen, indem man an verschiedenen Wochentagen die gleichen Muskeln mit unterschiedlichen Lasten und Wiederholungsbereichen trainiert.
Nicht selten sind die verschiedenen Belastungsstufen aber in Mesozyklen (Block) aufgeteilt. So wird zum Beispiel zwei bis vier Wochen durchgehend in einem Belastungsbereich trainiert und danach die nächste Stufe angegangen.
Ein niedrigerer Belastungsbereich ist übrigens nicht zwingend mit leichtem Training gleichzusetzen. Wie in dem Bild gezeigt, wird die niedrigere Last teilweise durch höheres Volumen, bzw. höhere Wiederholungszahlen aufgefangen.
So wie ich das sehe, haben wir hier einen perfekten Hebel, um den metabolischen Stress mit in den Trainingsplan einzubauen.
Niedrige Lasten im Bereich bis 75% lassen sich relativ gefahrlos mit kürzeren Pausenzeiten verbinden. Ein erfahrener Sportler sollte auch nach nur 60 oder 90 Sekunden in der Lage sein, das Gewicht in einem weiteren Satz zu kontrollieren.
Nicht nur die Hormonausschüttung sondern auch die metabolische Konditionierung des Körpers können von Vorteil sein, wenn es das nächste Mal an die richtig hohen Gewichte in den Bereichen Krafttraining und Maximalkrafttraining geht.
Abgesehen davon gelingt es einem so, neben der Hypertrophie eine gewisse Alltagstauglichkeit der Muskulatur zu erhalten, denn im echten Leben ist nicht jede Belastung nach 30 Sekunden vorbei.
Einsteiger oder Gelegenheitssportler, die das genauso sehen, denen eine Periodisierung zum jetzigen Zeitpunkt aber schlicht zu kompliziert ist, können ihr Training zwischen mehrgelenkigen Übungen mit viel Last und leichteren isolierten Übungen aufteilen und entsprechend auch die Pausen zwischen den Sätzen variieren.
Es spricht überhaupt nichts dagegen, Klimmzüge oder Latzug mit hohem Gewicht und Pausen von 3 – 5 Minuten auszuführen und anschließend oder am nächsten Trainingstag den Bizeps im Rahmen einer metabolischen Konditionierung mit Pausen à 90 Sekunden zu bearbeiten.
In jedem Fall ist eine Diversifizierung des Trainings nicht nur aus den genannten strategischen Gründen angebracht. Auch wer sich langfristig die Motivation für seinen Sport erhalten will, sollte in festgelegten Abständen unterschiedliche Herangehensweisen planen.
Schließlich ist mangelnde Motivation, noch vor schlechter Trainingsplanung, der Hauptgrund, warum Muskelaufbauprojekte scheitern.
Fazit Zu viele Trainingseinsteiger werden vom ersten Tag an in das enge Korsett a là 3 – 6 Sätze pro Muskelgruppe mit 8 bis 12 Wiederholungen gepresst. Ein Konzept, das für Einsteiger ausreichend sein kann, dem aber wohl kaum irgendein erfahrener (und erfolgreicher) Sportler noch langfristig folgen wird.
Es ist schon viel gewonnen, wenn man die Pause zwischen den Sätzen als einen Steuerungsfaktor in der Trainingsplanung begreift, genauso wie Trainingsvolumen und -intensität.
Von diesem Startpunkt hat man die Chance, dass Training einerseits erfolgreicher zu gestalten, weil Faktoren wie mechanische Last, Volumen und metabolischer Stress mit einbezogen werden.
Andererseits bekommt man die Gelegenheit, sein Training abwechslungsreicher und damit attraktiver zu gestalten, anstatt bis in alle Ewigkeit Regeln zu folgen, deren Nutzen von Anfang an fragwürdig war.
Train hard, stay safe!
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