{"id":750597,"date":"2026-01-12T10:00:00","date_gmt":"2026-01-12T09:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=750597"},"modified":"2026-01-13T14:35:21","modified_gmt":"2026-01-13T13:35:21","slug":"jak-dlouho-odpocivat-mezi-seriemi-tohle-je-idealni-cas-pro-rust-svalu","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/jak-dlouho-odpocivat-mezi-seriemi-tohle-je-idealni-cas-pro-rust-svalu\/","title":{"rendered":"Jak dlouho odpo\u010d\u00edvat mezi s\u00e9riemi? Tohle je ide\u00e1ln\u00ed \u010das pro r\u016fst sval\u016f"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.cz\/blog\/jak-dlouho-odpocivat-mezi-seriemi-tohle-je-idealni-cas-pro-rust-svalu\/#Je_lepsi_odpocivat_30_vterin_1_minutu_nebo_dele\" title=\"Je lep\u0161\u00ed odpo\u010d\u00edvat 30 vte\u0159in, 1 minutu nebo d\u00e9le?\">Je lep\u0161\u00ed odpo\u010d\u00edvat 30 vte\u0159in, 1 minutu nebo d\u00e9le?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.cz\/blog\/jak-dlouho-odpocivat-mezi-seriemi-tohle-je-idealni-cas-pro-rust-svalu\/#Zakulisi_vedeckeho_badani_Jak_se_hledala_pravda\" title=\"Z\u00e1kulis\u00ed v\u011bdeck\u00e9ho b\u00e1d\u00e1n\u00ed: Jak se hledala pravda?\">Z\u00e1kulis\u00ed v\u011bdeck\u00e9ho b\u00e1d\u00e1n\u00ed: Jak se hledala pravda?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.cz\/blog\/jak-dlouho-odpocivat-mezi-seriemi-tohle-je-idealni-cas-pro-rust-svalu\/#Co_si_z_toho_odnest\" title=\"Co si z toho odn\u00e9st?\">Co si z toho odn\u00e9st?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>P\u0159edstavte si klasickou sc\u00e9nu z posilovny. Dokon\u010d\u00edte s\u00e9rii a po 30 sekund\u00e1ch u\u017e se pou\u0161t\u00edte do dal\u0161\u00ed. Jindy zase poctiv\u011b odpo\u010d\u00edt\u00e1v\u00e1te t\u0159i minuty a proj\u00ed\u017ed\u00edte u toho soci\u00e1ln\u00ed s\u00edt\u011b. Kter\u00fd z p\u0159\u00edpad\u016f je ale ten spr\u00e1vn\u00fd, pokud je c\u00edlem maxim\u00e1ln\u00ed r\u016fst sval\u016f? <strong>D\u00e9lka pauzy mezi s\u00e9riemi <\/strong>je jednou z nejv\u00edce podce\u0148ovan\u00fdch, a p\u0159itom naprosto kl\u00ed\u010dov\u00fdch prom\u011bnn\u00fdch, kter\u00e9 rozhoduj\u00ed o \u00fasp\u011bchu va\u0161eho tr\u00e9ninku.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na\u0161t\u011bst\u00ed u\u017e nemus\u00edme jen h\u00e1dat a spol\u00e9hat se na pocity. V\u011bdeck\u00e1 anal\u00fdza z roku 2024 se zam\u011b\u0159ila na hled\u00e1n\u00ed on\u00e9 \u201ezlat\u00e9 cesty\u201c ke svalov\u00e9mu r\u016fstu. Ukazuje se toti\u017e, \u017ee krom\u011b faktor\u016f, jako jsou <strong>mechanick\u00e1 tenze, svalov\u00e9 po\u0161kozen\u00ed a metabolick\u00fd stres<\/strong>, hraje v celkov\u00e9 mozaice v\u00fdsledk\u016f z\u00e1sadn\u00ed roli pr\u00e1v\u011b i \u010das str\u00e1ven\u00fd odpo\u010dinkem. V tomto \u010dl\u00e1nku se proto na tuto problematiku pod\u00edv\u00e1me hloub\u011bji a uk\u00e1\u017eeme si, <strong>jak\u00fd \u010das odpo\u010dinku je pro budov\u00e1n\u00ed svalov\u00e9 hmoty ten nejlep\u0161\u00ed a pro\u010d. <\/strong><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[4]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Je_lepsi_odpocivat_30_vterin_1_minutu_nebo_dele\"><\/span>Je lep\u0161\u00ed odpo\u010d\u00edvat 30 vte\u0159in, 1 minutu nebo d\u00e9le?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ne\u017e se pust\u00edme do samotn\u00e9 studie, poj\u010fme si shrnout, jak v\u011bdci typicky d\u011bl\u00ed odpo\u010dinkov\u00e9 pauzy a co se p\u0159i nich v t\u011ble d\u011bje. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2, 3]<\/mark><\/sup> V z\u00e1sad\u011b se zmi\u0148uj\u00ed t\u0159i hlavn\u00ed kategorie.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Kr\u00e1tk\u00e9 pauzy (do 60 sekund)<\/h3>\n\n\n\n<p>Tyto pauzy, \u010dasto okolo 30 sekund, jsou typick\u00e9 pro <strong>kruhov\u00e9 nebo <\/strong><a href=\"https:\/\/gymbeam.cz\/blog\/hiit-trenink-na-spalovani-tuku\/\"><strong>HIIT<\/strong><\/a><strong> tr\u00e9ninky<\/strong>. Vedou k velk\u00e9mu hromad\u011bn\u00ed odpadn\u00edch l\u00e1tek ve svalech, jako je lakt\u00e1t nebo vod\u00edkov\u00e9 ionty. T\u00edm vznik\u00e1 <strong>siln\u00fd metabolick\u00fd stres<\/strong>. Ten m\u016f\u017ee b\u00fdt pro r\u016fst sval\u016f pozitivn\u00ed, proto\u017ee podle n\u011bkter\u00fdch studi\u00ed stimuluje <strong>produkci <\/strong>metabolit\u016f a kr\u00e1tkodob\u00e9 zv\u00fd\u0161en\u00ed <strong>hormon\u016f<\/strong>. Jde nap\u0159\u00edklad o r\u016fstov\u00fd hormon nebo IGF-1, a\u010dkoliv vliv tohoto hormon\u00e1ln\u00edho v\u00fdkyvu na samotn\u00fd r\u016fst sval\u016f je v modern\u00ed v\u011bd\u011b sp\u00ed\u0161e zpochyb\u0148ov\u00e1n. Nev\u00fdhodou je ale <strong>velk\u00e1 \u00fanava<\/strong>, kv\u016fli kter\u00e9 nemus\u00edte stihnout tolik <a href=\"https:\/\/gymbeam.cz\/blog\/kolik-opakovani-je-nejlepsi-cvicit-kdyz-chcete-zhubnout-nebo-nabrat-svaly\/\">opakov\u00e1n\u00ed<\/a> nebo zvednout tak t\u011b\u017ekou v\u00e1hu, co\u017e <strong>sni\u017euje celkov\u00fd objem pr\u00e1ce.<\/strong> <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[5]<\/sup><\/mark> <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"4473,5358,6421,36025,50959,73135\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. St\u0159edn\u00ed pauzy (60\u201390 sekund)<\/h3>\n\n\n\n<p>Pauzy v d\u00e9lce <strong>jedn\u00e9 a\u017e jedn\u00e9 a p\u016fl minuty<\/strong> mohou b\u00fdt ide\u00e1ln\u00edm kompromisem. Jsou st\u00e1le dostate\u010dn\u011b kr\u00e1tk\u00e9 na to, aby ve svalu vznikl v\u00fdznamn\u00fd metabolick\u00fd stres, ale z\u00e1rove\u0148 poskytuj\u00ed <strong>dostatek \u010dasu na \u010d\u00e1ste\u010dnou obnovu energetick\u00fdch z\u00e1sob<\/strong> (ATP a kreatinfosf\u00e1tu) a odplaven\u00ed n\u011bkter\u00fdch \u00fanavov\u00fdch l\u00e1tek. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[1]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Dlouh\u00e9 pauzy (2\u20135 minut)<\/h3>\n\n\n\n<p>Dlouh\u00e9 odpo\u010dinkov\u00e9 pauzy pom\u00e1haj\u00ed <strong>t\u00e9m\u011b\u0159 kompletn\u011b dob\u00edt baterky svalu<\/strong>, tedy obnovit <strong>z\u00e1soby rychl\u00e9 energie ATP a fosfokreatinu<\/strong>.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[1]<\/sup><\/mark> D\u00edky tomu jste v dal\u0161\u00ed s\u00e9rii schopni vyvinout <strong>maxim\u00e1ln\u00ed s\u00edlu a zvednout <\/strong><a href=\"https:\/\/gymbeam.cz\/blog\/online-kalkulacka-1rm-one-rep-max\/\"><strong>t\u011b\u017e\u0161\u00ed v\u00e1hu<\/strong><\/a>, co\u017e je kl\u00ed\u010dov\u00e9 pro <strong>tzv. mechanick\u00e9 nap\u011bt\u00ed, dal\u0161\u00ed d\u016fle\u017eit\u00fd stimul pro r\u016fst sval\u016f<\/strong>. Tyto pauzy jsou ide\u00e1ln\u00ed pro tr\u00e9nink maxim\u00e1ln\u00ed s\u00edly a umo\u017e\u0148uj\u00ed i lep\u0161\u00ed regeneraci nervov\u00e9ho syst\u00e9mu.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2026\/01\/foto-clanek-11-1.png\" alt=\"Silov\u00fd tr\u00e9nink\" class=\"wp-image-750600\" title=\"Silov\u00fd tr\u00e9nink\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2026\/01\/foto-clanek-11-1.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2026\/01\/foto-clanek-11-1-400x267.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Zakulisi_vedeckeho_badani_Jak_se_hledala_pravda\"><\/span>Z\u00e1kulis\u00ed v\u011bdeck\u00e9ho b\u00e1d\u00e1n\u00ed: Jak se hledala pravda?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A te\u010f k samotn\u00e9 anal\u00fdze od Singera a jeho t\u00fdmu. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[4]<\/mark><\/sup> V\u011bdci se pustili do mraven\u010d\u00ed pr\u00e1ce. Pro\u0161li stovky studi\u00ed a nakonec vybrali <strong>9 nejkvalitn\u011bj\u0161\u00edch, kter\u00e9 spl\u0148ovaly p\u0159\u00edsn\u00e1 krit\u00e9ria<\/strong>. Musely pou\u017e\u00edvat p\u0159esn\u00e9 <strong>metody m\u011b\u0159en\u00ed sval\u016f (jako je DEXA, ultrazvuk nebo biopsie)<\/strong>, jasn\u011b <strong>definovat d\u00e9lku pauz<\/strong> a spl\u0148ovat <strong>d\u00e9lku trv\u00e1n\u00ed alespo\u0148 4 t\u00fddny<\/strong>. Je f\u00e9r tak\u00e9 zm\u00ednit, \u017ee \u0161est z dev\u00edti vybran\u00fdch studi\u00ed bylo provedeno na za\u010d\u00e1te\u010dn\u00edc\u00edch nebo m\u00edrn\u011b pokro\u010dil\u00fdch cvi\u010denc\u00edch, zat\u00edmco zbyl\u00e9 t\u0159i na zku\u0161en\u00fdch sportovc\u00edch.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Nejlep\u0161\u00ed d\u00e9lka pauzy mezi s\u00e9riemi pro r\u016fst sval\u016f <\/h3>\n\n\n\n<p>V\u00fdsledky studie jsou nejl\u00e9pe vid\u011bt na grafu, kter\u00fd porovn\u00e1v\u00e1 velikost \u00fa\u010dinku jednotliv\u00fdch d\u00e9lek pauz.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2026\/01\/foto-clanek-13-1.png\" alt=\"Graf d\u00e9lky pauz\" class=\"wp-image-750601\" title=\"Graf d\u00e9lky pauz\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2026\/01\/foto-clanek-13-1.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2026\/01\/foto-clanek-13-1-400x267.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<p>Nemus\u00edte se b\u00e1t slo\u017eit\u00fdch n\u00e1zv\u016f. Na svisl\u00e9 ose vid\u00edme r\u016fzn\u00e9 d\u00e9lky pauz. Ta nejd\u016fle\u017eit\u011bj\u0161\u00ed je ale <strong>vodorovn\u00e1 osa, kter\u00e1 ukazuje velikost \u00fa\u010dinku.<\/strong> P\u0159edstavte si to jednodu\u0161e jako sk\u00f3re, kter\u00e9 n\u00e1m \u0159\u00edk\u00e1, jak moc dan\u00e1 d\u00e9lka pauzy pomohla sval\u016fm r\u016fst. <strong>\u010c\u00edm v\u00edce je barevn\u00fd kopec a jeho vrchol posunut\u00fd doprava, t\u00edm lep\u0161\u00edho v\u00fdsledku pauza dos\u00e1hla.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>U\u017e na prvn\u00ed pohled je vid\u011bt jasn\u00fd v\u00edt\u011bz. Nejlep\u0161\u00edho v\u00fdsledku dos\u00e1hla <strong>modrozelen\u00e1 k\u0159ivka,<\/strong> kter\u00e1 p\u0159edstavuje <strong>st\u0159edn\u00ed <\/strong>pauzy v d\u00e9lce <strong>61\u2013119 sekund<\/strong>. Jej\u00ed vrchol je nejv\u00edce napravo, co\u017e zna\u010d\u00ed nejv\u011bt\u0161\u00ed pozitivn\u00ed vliv na svalovou hypertrofii. V t\u011bsn\u00e9m z\u00e1v\u011bsu za n\u00ed je zelen\u00e1 k\u0159ivka<strong>, dlouh\u00e1 pauza trvaj\u00edc\u00ed 120\u2013179 sekund. <\/strong>Dal\u0161\u00ed dv\u011b kategorie, tedy <strong>kr\u00e1tk\u00e9 pauzy (&lt;60 s<\/strong>) a <strong>velmi dlouh\u00e9 (&gt;180 s)<\/strong>, se v anal\u00fdze um\u00edstily nejv\u00edce vlevo, co\u017e v grafu zna\u010d\u00ed slab\u0161\u00ed vliv na celkovou svalovou hypertrofii.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jak auto\u0159i studie diskutuj\u00ed, zd\u00e1 se, \u017ee ani p\u0159\u00edli\u0161 kr\u00e1tk\u00e9, ani p\u0159\u00edli\u0161 dlouh\u00e9 pauzy nejsou ide\u00e1ln\u00ed cestou. Pr\u00e1v\u011b st\u0159edn\u00ed d\u00e9lka odpo\u010dinku v sob\u011b nejl\u00e9pe kombinuje v\u00fdhody obou sv\u011bt\u016f: je dostate\u010dn\u011b kr\u00e1tk\u00e1 na to, aby vyvolala \u017e\u00e1douc\u00ed metabolick\u00fd stres, a z\u00e1rove\u0148 dostate\u010dn\u011b dlouh\u00e1, aby se stihly obnovit energetick\u00e9 z\u00e1soby pro udr\u017een\u00ed s\u00edly a objemu pr\u00e1ce. Nemus\u00edte tedy na lavi\u010dce tr\u00e1vit v\u011b\u010dnost. Se st\u0159edn\u011b dlouh\u00fdmi pauzami udr\u017e\u00edte svi\u017en\u00e9 tempo a vyt\u011b\u017e\u00edte z tr\u00e9ninku pro r\u016fst sval\u016f maximum.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A\u010dkoliv studie nazna\u010duje, \u017ee z hlediska statistiky u\u017e pauzy nad 90 sekund nep\u0159in\u00e1\u0161ej\u00ed u pr\u016fm\u011brn\u00e9ho cvi\u010dence dal\u0161\u00ed bonus v r\u016fstu sval\u016f, auto\u0159i sami v sekci omezen\u00ed upozor\u0148uj\u00ed, \u017ee <strong>typ cviku hraje z\u00e1sadn\u00ed roli.<\/strong>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>U t\u011b\u017ek\u00fdch d\u0159ep\u016f nebo mrtv\u00fdch tah\u016f toti\u017e \u00fanava (nejen svalov\u00e1, ale i dechov\u00e1) nastupuje mnohem d\u0159\u00edve ne\u017e u izolovan\u00fdch cvik\u016f. V praxi se proto tren\u00e9\u0159i shoduj\u00ed, \u017ee zat\u00edmco <strong>u bicepsu v\u00e1m 90 sekund sta\u010d\u00ed,<\/strong> u <strong>komplexn\u00edch cvik\u016f<\/strong> je bezpe\u010dn\u011bj\u0161\u00ed dop\u0159\u00e1t t\u011blu <strong>v\u00edce \u010dasu,<\/strong> abyste v dal\u0161\u00ed s\u00e9rii neztratili zbyte\u010dn\u011b moc s\u00edly a celkov\u00e9ho objemu pr\u00e1ce.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Rychl\u00fd tah\u00e1k: Jak dlouho odpo\u010d\u00edvat mezi s\u00e9riemi na biceps nebo na mrtv\u00fd tah?<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><strong>Typ cviku<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>P\u0159\u00edklady<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Doporu\u010den\u00e1 pauza<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Jednokloubov\u00e9 (izolovan\u00e9)<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">Bicepsov\u00fd zdvih, leg extension, upa\u017eov\u00e1n\u00ed<\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>60\u201390 sekund<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">Nad 90 s u\u017e nebyl u t\u011bchto cvik\u016f zaznamen\u00e1n \u017e\u00e1dn\u00fd dal\u0161\u00ed bonus pro r\u016fst sval\u016f.<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>V\u00edcekloubov\u00e9 (komplexn\u00ed)<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">Bench press, legpress, p\u0159\u00edtahy na hrazd\u011b<\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>2\u20133 minuty<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">Del\u0161\u00ed pauza pom\u00e1h\u00e1 udr\u017eet objem pr\u00e1ce (po\u010det opakov\u00e1n\u00ed), kter\u00fd u komplexn\u00edch cvik\u016f p\u0159i kr\u00e1tk\u00e9 pauze prudce kles\u00e1.<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Nejt\u011b\u017e\u0161\u00ed silov\u00e9 cviky<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">D\u0159epy, mrtv\u00e9 tahy<\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>3 minuty a v\u00edce<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">Sub-anal\u00fdza stehen uk\u00e1zala, \u017ee velmi dlouh\u00e9 pauzy (\u2265180 s) m\u011bly m\u00edrnou v\u00fdhodu pro lep\u0161\u00ed svalov\u00fd r\u016fst.<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Pokud se chcete dozv\u011bd\u011bt v\u00edce o tom, jak si poskl\u00e1dat cel\u00fd tr\u00e9ninkov\u00fd syst\u00e9m, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/jak-si-sestavit-kvalitni-treninkovy-plan-tipy-treninky-nejcastejsi-chyby\/\"><strong>Jak si sestavit kvalitn\u00ed tr\u00e9ninkov\u00fd pl\u00e1n \u2013 tipy, tr\u00e9ninky a nej\u010dast\u011bj\u0161\u00ed chyby<\/strong><\/a>.&nbsp;<\/li>\n\n\n\n<li>A pokud zrovna nem\u00e1te cestu do fitka, mohl by se v\u00e1m hodit n\u00e1\u0161 pr\u016fvodce<a href=\"https:\/\/gymbeam.cz\/blog\/jak-sestavit-kvalitni-treninkovy-plan-na-domaci-cviceni\/\"> <strong>Jak sestavit kvalitn\u00ed tr\u00e9ninkov\u00fd pl\u00e1n na dom\u00e1c\u00ed cvi\u010den\u00ed<\/strong><\/a>.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_si_z_toho_odnest\"><\/span>Co si z toho odn\u00e9st?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Hled\u00e1n\u00ed ide\u00e1ln\u00ed d\u00e9lky pauzy je pro efektivn\u00ed tr\u00e9nink kl\u00ed\u010dov\u00e9. Jak uk\u00e1zala nov\u00e1 v\u011bdeck\u00e1 anal\u00fdza, pro maxim\u00e1ln\u00ed r\u016fst sval\u016f je (u v\u011bt\u0161iny cvik\u016f) <strong>nejefektivn\u011bj\u0161\u00ed odpo\u010d\u00edvat mezi 60 a 90 sekundami<\/strong>. Tento interval p\u0159edstavuje ide\u00e1ln\u00ed <strong>kompromis<\/strong>, proto\u017ee v\u00e1m umo\u017en\u00ed udr\u017eet vysokou intenzitu a z\u00e1rove\u0148 se dostate\u010dn\u011b zotavit pro dal\u0161\u00ed n\u00e1ro\u010dnou s\u00e9rii. Zat\u00edmco pro tr\u00e9nink \u010dist\u00e9 s\u00edly se vyplat\u00ed odpo\u010d\u00edvat d\u00e9le, pro <strong>hypertrofii je pr\u00e1v\u011b tato zlat\u00e1 st\u0159edn\u00ed cesta tou nejlep\u0161\u00ed volbou pro va\u0161e svaly.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A jak dlouh\u00e9 pauzy mezi s\u00e9riemi nej\u010dast\u011bji dodr\u017eujete vy? Pod\u011blte se s n\u00e1mi v koment\u00e1\u0159\u00edch o va\u0161e zku\u0161enosti. Pokud se v\u00e1m \u010dl\u00e1nek l\u00edbil, nezapome\u0148te ho sd\u00edlet se sv\u00fdmi p\u0159\u00e1teli, aby i oni v\u011bd\u011bli, jak si spr\u00e1vn\u011b nastavit odpo\u010dinek pro ty nejlep\u0161\u00ed v\u00fdsledky.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/muscle-mass-growth\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tMuscle Mass Growth\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/performance-enhancement\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tPerformance Enhancement\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Odpo\u010d\u00edv\u00e1te mezi s\u00e9riemi p\u0159\u00edli\u0161 dlouho, nebo naopak m\u00e1lo? Oboj\u00ed m\u016f\u017ee brzdit v\u00e1\u0161 pokrok. V na\u0161em \u010dl\u00e1nku se op\u00edr\u00e1me o v\u011bdeckou studii z roku 2024 a odhalujeme optim\u00e1ln\u00ed d\u00e9lku pauzy pro maxim\u00e1ln\u00ed svalovou hypertrofii. Zjist\u011bte, jak tr\u00e9novat efektivn\u011bji.<\/p>\n","protected":false},"author":251,"featured_media":750617,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[29],"tags":[6453,7185,7257],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-750597","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-treninkove-plany","8":"tag-cviceni","9":"tag-rust-svalove-hmoty","10":"tag-silovy-trenink","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Jak dlouho odpo\u010d\u00edvat mezi s\u00e9riemi? 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Nov\u00e1 studie odhalila ide\u00e1ln\u00ed \u010das odpo\u010dinku mezi s\u00e9riemi pro nejlep\u0161\u00ed v\u00fdsledky.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.cz\/blog\/jak-dlouho-odpocivat-mezi-seriemi-tohle-je-idealni-cas-pro-rust-svalu\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2026-01-12T09:00:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2026-01-13T13:35:21+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2026\/01\/feature-6-1.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Jan Caha\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Jan Caha\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"7 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.cz\/blog\/jak-dlouho-odpocivat-mezi-seriemi-tohle-je-idealni-cas-pro-rust-svalu\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/jak-dlouho-odpocivat-mezi-seriemi-tohle-je-idealni-cas-pro-rust-svalu\/\"},\"author\":{\"name\":\"Jan Caha\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/68e521d05444965e20d789bf9c6fb878\"},\"headline\":\"Jak dlouho odpo\u010d\u00edvat mezi s\u00e9riemi? 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