募集|组间休息背后的科学以及相关训练技巧( 三 )

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对设计训练计划的启示如果中枢疲劳是较短组间休息导致较少肌肉增长的主要机制，那么这就对于计划的设计有重要启示。你就需要采取方法来减少中枢疲劳并且最小化它对肌肉活性的影响：
当用复合动作训练时，采用更长的组间休息（>2分钟）
将较短的组间休息、递减组以及休息-暂停组限制在单关节动作上
如果你在复合动作上使用较短的组间休息，你可以通过做更多的组数去补偿降低的肌肉活性。你还可以慢慢的减少组间休息来让自己适应更短的组间休息。
当使用递减组或者休息-暂停组时，限制这些方法在一次训练中的总量。
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参考文献：
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