{"id":750631,"date":"2026-01-12T15:37:46","date_gmt":"2026-01-12T14:37:46","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=750631"},"modified":"2026-01-13T16:16:02","modified_gmt":"2026-01-13T15:16:02","slug":"ako-dlho-odpocivat-medzi-seriami-toto-je-idealny-cas-pre-rast-svalov","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/ako-dlho-odpocivat-medzi-seriami-toto-je-idealny-cas-pre-rast-svalov\/","title":{"rendered":"Ako dlho odpo\u010d\u00edva\u0165 medzi s\u00e9riami? Toto je ide\u00e1lny \u010das pre rast svalov"},"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.sk\/blog\/ako-dlho-odpocivat-medzi-seriami-toto-je-idealny-cas-pre-rast-svalov\/#Je_lepsie_odpocivat_30_sekund_1_minutu_alebo_dlhsie\" title=\"Je lep\u0161ie odpo\u010d\u00edva\u0165 30 sek\u00fand, 1 min\u00fatu alebo dlh\u0161ie?\">Je lep\u0161ie odpo\u010d\u00edva\u0165 30 sek\u00fand, 1 min\u00fatu alebo dlh\u0161ie?<\/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.sk\/blog\/ako-dlho-odpocivat-medzi-seriami-toto-je-idealny-cas-pre-rast-svalov\/#Zakulisie_vedeckeho_badania_Ako_sa_hladala_pravda\" title=\"Z\u00e1kulisie vedeck\u00e9ho b\u00e1dania: Ako sa h\u013eadala pravda?\">Z\u00e1kulisie vedeck\u00e9ho b\u00e1dania: Ako sa h\u013eadala 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.sk\/blog\/ako-dlho-odpocivat-medzi-seriami-toto-je-idealny-cas-pre-rast-svalov\/#Co_si_z_toho_odniest\" title=\"\u010co si z toho odnies\u0165?\">\u010co si z toho odnies\u0165?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Predstavte si klasick\u00fa sc\u00e9nu z posil\u0148ovne. Dokon\u010d\u00edte s\u00e9riu a po 30 sekund\u00e1ch sa u\u017e p\u00fa\u0161\u0165ate do \u010fal\u0161ej. Inokedy zase poctivo odpo\u010d\u00edtavate tri min\u00faty a popritom prech\u00e1dzate soci\u00e1lne siete. Ktor\u00fd z pr\u00edpadov je v\u0161ak ten spr\u00e1vny, ak je cie\u013eom maxim\u00e1lny rast svalov? <strong>D\u013a\u017eka pauzy medzi s\u00e9riami <\/strong>je jednou z najviac podce\u0148ovan\u00fdch, a pritom \u00faplne k\u013e\u00fa\u010dov\u00fdch premenn\u00fdch, ktor\u00e9 rozhoduj\u00fa o \u00faspechu v\u00e1\u0161ho tr\u00e9ningu.   <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na\u0161\u0165astie u\u017e nemus\u00edme len h\u00e1da\u0165 a spolieha\u0165 sa na pocity. Vedeck\u00e1 anal\u00fdza z roku 2024 sa zamerala na h\u013eadanie tej \u201ezlatej cesty\u201c k svalov\u00e9mu rastu. Ukazuje sa toti\u017e, \u017ee okrem faktorov, ako s\u00fa <strong>mechanick\u00e1 tenzia, svalov\u00e9 po\u0161kodenie a metabolick\u00fd stres<\/strong>, hr\u00e1 v celkovej mozaike v\u00fdsledkov z\u00e1sadn\u00fa \u00falohu pr\u00e1ve aj \u010das str\u00e1ven\u00fd odpo\u010dinkom. V tomto \u010dl\u00e1nku sa preto na t\u00fato problematiku pozrieme hlb\u0161ie a uk\u00e1\u017eeme si, <strong>ak\u00fd \u010das odpo\u010dinku je pre budovanie svalovej hmoty ten najlep\u0161\u00ed a pre\u010do. <\/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_lepsie_odpocivat_30_sekund_1_minutu_alebo_dlhsie\"><\/span>Je lep\u0161ie odpo\u010d\u00edva\u0165 30 sek\u00fand, 1 min\u00fatu alebo dlh\u0161ie?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ne\u017e sa pust\u00edme do samotnej \u0161t\u00fadie, po\u010fme si zhrn\u00fa\u0165, ako vedci typicky delia odpo\u010dinkov\u00e9 pauzy a \u010do sa pri nich v tele deje. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2, 3]<\/mark><\/sup> V z\u00e1sade sa spom\u00ednaj\u00fa tri hlavn\u00e9 kateg\u00f3rie.<\/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\u00e1tke pauzy (do 60 sek\u00fand)<\/h3>\n\n\n\n<p>Tieto pauzy, \u010dasto okolo 30 sek\u00fand, s\u00fa typick\u00e9 pre <strong>kruhov\u00e9 alebo <\/strong><a href=\"https:\/\/gymbeam.sk\/blog\/hiit-trening-na-spalovanie-tukov\/\"><strong>HIIT<\/strong><\/a><strong> tr\u00e9ningy<\/strong>. Ved\u00fa k ve\u013ek\u00e9mu hromadeniu odpadov\u00fdch l\u00e1tok vo svaloch, ako je lakt\u00e1t alebo vod\u00edkov\u00e9 i\u00f3ny. T\u00fdm vznik\u00e1 <strong>siln\u00fd metabolick\u00fd stres<\/strong>. Ten m\u00f4\u017ee by\u0165 pre rast svalov pozit\u00edvny, preto\u017ee pod\u013ea niektor\u00fdch \u0161t\u00fadi\u00ed stimuluje <strong>produkciu <\/strong>metabolitov a kr\u00e1tkodob\u00e9 zv\u00fd\u0161enie <strong>horm\u00f3nov<\/strong>. Ide napr\u00edklad o rastov\u00fd horm\u00f3n alebo IGF-1, hoci vplyv tohto hormon\u00e1lneho v\u00fdkyvu na samotn\u00fd rast svalov je v modernej vede sk\u00f4r spochyb\u0148ovan\u00fd. Nev\u00fdhodou je v\u0161ak <strong>ve\u013ek\u00e1 \u00fanava<\/strong>, kv\u00f4li ktorej nemus\u00edte stihn\u00fa\u0165 to\u013eko <a href=\"https:\/\/gymbeam.sk\/blog\/kolko-opakovani-je-najlepsie-cvicit-ked-chcete-schudnut-alebo-nabrat-svaly\/\">opakovan\u00ed<\/a> alebo zdvihn\u00fa\u0165 tak\u00fa \u0165a\u017ek\u00fa v\u00e1hu, \u010do <strong>zni\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. Stredn\u00e9 pauzy (60 \u2013 90 sek\u00fand)<\/h3>\n\n\n\n<p>Pauzy v d\u013a\u017eke <strong>jednej a\u017e jednej a pol min\u00faty<\/strong> m\u00f4\u017eu by\u0165 ide\u00e1lnym kompromisom. S\u00fa st\u00e1le dostato\u010dne kr\u00e1tke na to, aby vo svale vznikol v\u00fdznamn\u00fd metabolick\u00fd stres, ale z\u00e1rove\u0148 poskytuj\u00fa <strong>dostatok \u010dasu na \u010diasto\u010dn\u00fa obnovu energetick\u00fdch z\u00e1sob<\/strong> (ATP a kreat\u00ednfosf\u00e1tu) a odplavenie niektor\u00fdch \u00fanavov\u00fdch l\u00e1tok. <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. Dlh\u00e9 pauzy (2 \u2013 5 min\u00fat)<\/h3>\n\n\n\n<p>Dlh\u00e9 odpo\u010dinkov\u00e9 pauzy pom\u00e1haj\u00fa <strong>takmer kompletne dobi\u0165 baterky svalu<\/strong>, teda obnovi\u0165 <strong>z\u00e1soby r\u00fdchlej energie ATP a fosfokreat\u00ednu<\/strong>.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[1]<\/sup><\/mark> V\u010faka tomu ste v \u010fal\u0161ej s\u00e9rii schopn\u00ed vyvin\u00fa\u0165 <strong>maxim\u00e1lnu silu a zdvihn\u00fa\u0165 <\/strong><a href=\"https:\/\/gymbeam.sk\/blog\/online-kalkulacka-1rm-one-rep-max\/\"><strong>\u0165a\u017e\u0161iu v\u00e1hu<\/strong><\/a>, \u010do je k\u013e\u00fa\u010dov\u00e9 pre  <strong>tzv. mechanick\u00e9 nap\u00e4tie, \u010fal\u0161\u00ed d\u00f4le\u017eit\u00fd stimul pre rast svalov <\/strong>. Tieto pauzy s\u00fa ide\u00e1lne pre tr\u00e9ning maxim\u00e1lnej sily a umo\u017e\u0148uj\u00fa aj lep\u0161iu regener\u00e1ciu 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.sk\/blog\/wp-content\/uploads\/2026\/01\/foto-clanek-11-1.png\" alt=\"Silov\u00fd tr\u00e9ning\" class=\"wp-image-750600\" title=\"Silov\u00fd tr\u00e9ning\" 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=\"Zakulisie_vedeckeho_badania_Ako_sa_hladala_pravda\"><\/span>Z\u00e1kulisie vedeck\u00e9ho b\u00e1dania: Ako sa h\u013eadala pravda?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A teraz k samotnej anal\u00fdze od Singera a jeho t\u00edmu. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[4]<\/mark><\/sup> Vedci sa pustili do mrav\u010dej pr\u00e1ce. Pre\u0161li stovky \u0161t\u00fadi\u00ed a nakoniec vybrali <strong>9 najkvalitnej\u0161\u00edch, ktor\u00e9 sp\u013a\u0148ali pr\u00edsne krit\u00e9ri\u00e1<\/strong>. Museli pou\u017e\u00edva\u0165 presn\u00e9 <strong>met\u00f3dy merania svalov (ako je DEXA, ultrazvuk alebo biopsia)<\/strong>, jasne <strong>definova\u0165 d\u013a\u017eku pauz<\/strong> a sp\u013a\u0148a\u0165 <strong>d\u013a\u017eku trvania aspo\u0148 4 t\u00fd\u017edne<\/strong>. Je f\u00e9r tie\u017e spomen\u00fa\u0165, \u017ee \u0161es\u0165 z deviatich vybran\u00fdch \u0161t\u00fadi\u00ed bolo vykonan\u00fdch na za\u010diato\u010dn\u00edkoch alebo mierne pokro\u010dil\u00fdch cvi\u010dencoch, zatia\u013e \u010do zvy\u0161n\u00e9 tri na sk\u00fasen\u00fdch \u0161portovcoch.   <\/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\">Najlep\u0161ia d\u013a\u017eka pauzy medzi s\u00e9riami pre rast svalov  <\/h3>\n\n\n\n<p>V\u00fdsledky \u0161t\u00fadie s\u00fa najlep\u0161ie vidie\u0165 na grafe, ktor\u00fd porovn\u00e1va ve\u013ekos\u0165 \u00fa\u010dinku jednotliv\u00fdch d\u013a\u017eok pauz.<\/p>\n\n\n\n<figure class=\"wp-block-gallery has-nested-images columns-default is-cropped wp-block-gallery-2 is-layout-flex wp-block-gallery-is-layout-flex\">\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" data-id=\"750646\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2026\/01\/Velkost-ucinku-standardizovaneho-rozdielu-priemeru.png\" alt=\"Graf d\u013a\u017eky pauz\" class=\"wp-image-750646\" title=\"Graf d\u013a\u017eky pauz\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2026\/01\/Velkost-ucinku-standardizovaneho-rozdielu-priemeru.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2026\/01\/Velkost-ucinku-standardizovaneho-rozdielu-priemeru-400x267.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/figure>\n\n\n\n<p>Nemus\u00edte sa b\u00e1\u0165 zlo\u017eit\u00fdch n\u00e1zvov. Na zvislej osi vid\u00edme r\u00f4zne d\u013a\u017eky pauz. T\u00e1 najd\u00f4le\u017eitej\u0161ia je v\u0161ak <strong>vodorovn\u00e1 os, ktor\u00e1 ukazuje ve\u013ekos\u0165 \u00fa\u010dinku.<\/strong> Predstavte si to jednoducho ako sk\u00f3re, ktor\u00e9 n\u00e1m hovor\u00ed, ako ve\u013emi dan\u00e1 d\u013a\u017eka pauzy pomohla svalom r\u00e1s\u0165. <strong>\u010c\u00edm viac je farebn\u00fd kopec a jeho vrchol posunut\u00fd doprava, t\u00fdm lep\u0161ieho v\u00fdsledku pauza dosiahla.<\/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 prv\u00fd poh\u013ead je vidie\u0165 jasn\u00e9ho v\u00ed\u0165aza. Najlep\u0161ieho v\u00fdsledku dosiahla <strong>modrozelen\u00e1 krivka,<\/strong> ktor\u00e1 predstavuje <strong>stredn\u00e9 <\/strong>pauzy v d\u013a\u017eke <strong>61 \u2013 119 sek\u00fand<\/strong>. Jej vrchol je najviac napravo, \u010do zna\u010d\u00ed najv\u00e4\u010d\u0161\u00ed pozit\u00edvny vplyv na svalov\u00fa hypertrofiu. V tesnom z\u00e1vese za \u0148ou je zelen\u00e1 krivka<strong>, dlh\u00e1 pauza trvaj\u00faca 120 \u2013 179 sek\u00fand. <\/strong>\u010eal\u0161ie dve kateg\u00f3rie, teda <strong>kr\u00e1tke pauzy (&lt;60 s<\/strong>) a <strong>ve\u013emi dlh\u00e9 (&gt;180 s)<\/strong>, sa v anal\u00fdze umiestnili najviac v\u013eavo, \u010do v grafe zna\u010d\u00ed slab\u0161\u00ed vplyv na celkov\u00fa svalov\u00fa hypertrofiu.   <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako autori \u0161t\u00fadie diskutuj\u00fa, zd\u00e1 sa, \u017ee ani pr\u00edli\u0161 kr\u00e1tke, ani pr\u00edli\u0161 dlh\u00e9 pauzy nie s\u00fa ide\u00e1lnou cestou. Pr\u00e1ve stredn\u00e1 d\u013a\u017eka odpo\u010dinku v sebe najlep\u0161ie kombinuje v\u00fdhody oboch svetov: je dostato\u010dne kr\u00e1tka na to, aby vyvolala \u017eiad\u00faci metabolick\u00fd stres, a z\u00e1rove\u0148 dostato\u010dne dlh\u00e1, aby sa stihli obnovi\u0165 energetick\u00e9 z\u00e1soby pre udr\u017eanie sily a objemu pr\u00e1ce. Nemus\u00edte teda na lavi\u010dke tr\u00e1vi\u0165 ve\u010dnos\u0165. So stredne dlh\u00fdmi pauzami udr\u017e\u00edte svi\u017en\u00e9 tempo a vy\u0165a\u017e\u00edte z tr\u00e9ningu pre rast svalov maximum.   <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Hoci \u0161t\u00fadia nazna\u010duje, \u017ee z h\u013eadiska \u0161tatistiky u\u017e pauzy nad 90 sek\u00fand neprin\u00e1\u0161aj\u00fa u priemern\u00e9ho cvi\u010denca \u010fal\u0161\u00ed bonus v raste svalov, autori sami v sekcii obmedzen\u00ed upozor\u0148uj\u00fa, \u017ee <strong>typ cviku hr\u00e1 z\u00e1sadn\u00fa rolu.<\/strong> <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pri \u0165a\u017ek\u00fdch drepoch alebo m\u0155tvych \u0165ahoch toti\u017e \u00fanava (nielen svalov\u00e1, ale aj dychov\u00e1) nastupuje ove\u013ea sk\u00f4r ako pri izolovan\u00fdch cvikoch. V praxi sa preto tr\u00e9neri zhoduj\u00fa, \u017ee zatia\u013e \u010do <strong>pri bicepse v\u00e1m 90 sek\u00fand sta\u010d\u00ed,<\/strong> pri <strong>komplexn\u00fdch cvikoch<\/strong> je bezpe\u010dnej\u0161ie dopria\u0165 telu <strong>viac \u010dasu,<\/strong> aby ste v \u010fal\u0161ej s\u00e9rii nestratili zbyto\u010dne ve\u013ea sily 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\">R\u00fdchly \u0165ah\u00e1k: Ako dlho odpo\u010d\u00edva\u0165 medzi s\u00e9riami na biceps alebo na m\u0155tvy \u0165ah?<\/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>Pr\u00edklady<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Odpor\u00fa\u010dan\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>Jednok\u013abov\u00e9 (izolovan\u00e9)<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">Bicepsov\u00fd zdvih, leg extension, upa\u017eovanie<\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>60 \u2013 90 sek\u00fand<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">Nad 90 s u\u017e nebol pri t\u00fdchto cvikoch zaznamenan\u00fd \u017eiadny \u010fal\u0161\u00ed bonus pre rast svalov.<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Viac\u013abov\u00e9 (komplexn\u00e9)<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">Bench press, legpress, pr\u00ed\u0165ahy na hrazde<\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>2 \u2013 3 min\u00faty<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">Dlh\u0161ia pauza pom\u00e1ha udr\u017ea\u0165 objem pr\u00e1ce (po\u010det opakovan\u00ed), ktor\u00fd pri komplexn\u00fdch cvikoch pri kr\u00e1tkej pauze prudko kles\u00e1.<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Naj\u0165a\u017e\u0161ie silov\u00e9 cviky<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">Drepy, m\u0155tve \u0165ahy<\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>3 min\u00faty a viac<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">Sub-anal\u00fdza stehien uk\u00e1zala, \u017ee ve\u013emi dlh\u00e9 pauzy (\u2265180 s) mali miernu v\u00fdhodu pre lep\u0161\u00ed svalov\u00fd rast.<\/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>Ak sa chcete dozvedie\u0165 viac o tom, ako si posklada\u0165 cel\u00fd tr\u00e9ningov\u00fd syst\u00e9m, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/ako-si-zostavit-dobry-treningovy-plan\/\"><strong>Ako si zostavi\u0165 kvalitn\u00fd tr\u00e9ningov\u00fd pl\u00e1n \u2013 tipy, tr\u00e9ningy a naj\u010dastej\u0161ie chyby<\/strong><\/a>.  <\/li>\n\n\n\n<li>A ak pr\u00e1ve nem\u00e1te cestu do fitka, mohol by sa v\u00e1m hodi\u0165 n\u00e1\u0161 sprievodca<a href=\"https:\/\/gymbeam.sk\/blog\/ako-si-zostavit-kvalitny-treningovy-plan-na-domace-cvicenie\/\"> <strong>Ako zostavi\u0165 kvalitn\u00fd tr\u00e9ningov\u00fd pl\u00e1n na dom\u00e1ce cvi\u010denie<\/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_odniest\"><\/span>\u010co si z toho odnies\u0165?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>H\u013eadanie ide\u00e1lnej d\u013a\u017eky pauzy je pre efekt\u00edvny tr\u00e9ning k\u013e\u00fa\u010dov\u00e9. Ako uk\u00e1zala nov\u00e1 vedeck\u00e1 anal\u00fdza, pre maxim\u00e1lny rast svalov je (pri v\u00e4\u010d\u0161ine cvikov) <strong>najefekt\u00edvnej\u0161ie odpo\u010d\u00edva\u0165 medzi 60 a 90 sekundami<\/strong>. Tento interval predstavuje ide\u00e1lny <strong>kompromis<\/strong>, preto\u017ee v\u00e1m umo\u017en\u00ed udr\u017ea\u0165 vysok\u00fa intenzitu a z\u00e1rove\u0148 sa dostato\u010dne zotavi\u0165 pre \u010fal\u0161iu n\u00e1ro\u010dn\u00fa s\u00e9riu. Zatia\u013e \u010do pre tr\u00e9ning \u010distej sily sa oplat\u00ed odpo\u010d\u00edva\u0165 dlh\u0161ie, pre <strong>hypertrofiu je pr\u00e1ve t\u00e1to zlat\u00e1 stredn\u00e1 cesta tou najlep\u0161ou vo\u013ebou pre 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 ak\u00e9 dlh\u00e9 pauzy medzi s\u00e9riami naj\u010dastej\u0161ie dodr\u017eiavate vy? Pode\u013ete sa s nami v koment\u00e1roch o va\u0161e sk\u00fasenosti. Ak sa v\u00e1m \u010dl\u00e1nok p\u00e1\u010dil, nezabudnite ho zdie\u013ea\u0165 so svojimi priate\u013emi, aby aj oni vedeli, ako si spr\u00e1vne nastavi\u0165 odpo\u010dinok pre tie najlep\u0161ie 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\u00edvate medzi s\u00e9riami pr\u00edli\u0161 dlho, alebo naopak m\u00e1lo? Oboje m\u00f4\u017ee brzdi\u0165 v\u00e1\u0161 pokrok. V na\u0161om \u010dl\u00e1nku sa opierame o vedeck\u00fa \u0161t\u00fadiu z roku 2024 a odha\u013eujeme optim\u00e1lnu d\u013a\u017eku pauzy pre maxim\u00e1lnu svalov\u00fa hypertrofiu. Zistite, ako tr\u00e9nova\u0165 efekt\u00edvnej\u0161ie.   <\/p>\n","protected":false},"author":251,"featured_media":750636,"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":[3],"tags":[6123,6057,6137],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-750631","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-9-treningove-plany","8":"tag-cvicenie","9":"tag-rast-svalovej-hmoty","10":"tag-silovy-trening","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>Ako dlho odpo\u010d\u00edva\u0165 medzi s\u00e9riami? Toto je ide\u00e1lny \u010das pre rast svalov - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Ako zlep\u0161i\u0165 rast svalov? K\u013e\u00fa\u010dom je spr\u00e1vna d\u013a\u017eka pauzy. Nov\u00e1 \u0161t\u00fadia odhalila ide\u00e1lny \u010das odpo\u010dinku medzi s\u00e9riami pre najlep\u0161ie v\u00fdsledky.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/ako-dlho-odpocivat-medzi-seriami-toto-je-idealny-cas-pre-rast-svalov\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Ako dlho odpo\u010d\u00edva\u0165 medzi s\u00e9riami? Toto je ide\u00e1lny \u010das pre rast svalov - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Ako zlep\u0161i\u0165 rast svalov? K\u013e\u00fa\u010dom je spr\u00e1vna d\u013a\u017eka pauzy. Nov\u00e1 \u0161t\u00fadia odhalila ide\u00e1lny \u010das odpo\u010dinku medzi s\u00e9riami pre najlep\u0161ie v\u00fdsledky.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.sk\/blog\/ako-dlho-odpocivat-medzi-seriami-toto-je-idealny-cas-pre-rast-svalov\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2026-01-12T14:37:46+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2026-01-13T15:16:02+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.com\/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.sk\/blog\/ako-dlho-odpocivat-medzi-seriami-toto-je-idealny-cas-pre-rast-svalov\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/ako-dlho-odpocivat-medzi-seriami-toto-je-idealny-cas-pre-rast-svalov\/\"},\"author\":{\"name\":\"Jan Caha\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/68e521d05444965e20d789bf9c6fb878\"},\"headline\":\"Ako dlho odpo\u010d\u00edva\u0165 medzi s\u00e9riami? Toto je ide\u00e1lny \u010das pre rast svalov\",\"datePublished\":\"2026-01-12T14:37:46+00:00\",\"dateModified\":\"2026-01-13T15:16:02+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/ako-dlho-odpocivat-medzi-seriami-toto-je-idealny-cas-pre-rast-svalov\/\"},\"wordCount\":1409,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/ako-dlho-odpocivat-medzi-seriami-toto-je-idealny-cas-pre-rast-svalov\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2026\/01\/feature-6-1.png\",\"keywords\":[\"cvi\u010denie\",\"rast svalovej hmoty\",\"silov\u00fd tr\u00e9ning\"],\"articleSection\":[\"Cviky a tr\u00e9ningy\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.sk\/blog\/ako-dlho-odpocivat-medzi-seriami-toto-je-idealny-cas-pre-rast-svalov\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.sk\/blog\/ako-dlho-odpocivat-medzi-seriami-toto-je-idealny-cas-pre-rast-svalov\/\",\"url\":\"https:\/\/gymbeam.sk\/blog\/ako-dlho-odpocivat-medzi-seriami-toto-je-idealny-cas-pre-rast-svalov\/\",\"name\":\"Ako dlho odpo\u010d\u00edva\u0165 medzi s\u00e9riami? Toto je ide\u00e1lny \u010das pre rast svalov - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/ako-dlho-odpocivat-medzi-seriami-toto-je-idealny-cas-pre-rast-svalov\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/ako-dlho-odpocivat-medzi-seriami-toto-je-idealny-cas-pre-rast-svalov\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2026\/01\/feature-6-1.png\",\"datePublished\":\"2026-01-12T14:37:46+00:00\",\"dateModified\":\"2026-01-13T15:16:02+00:00\",\"description\":\"Ako zlep\u0161i\u0165 rast svalov? K\u013e\u00fa\u010dom je spr\u00e1vna d\u013a\u017eka pauzy. Nov\u00e1 \u0161t\u00fadia odhalila ide\u00e1lny \u010das odpo\u010dinku medzi s\u00e9riami pre najlep\u0161ie v\u00fdsledky.\",\"breadcrumb\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/ako-dlho-odpocivat-medzi-seriami-toto-je-idealny-cas-pre-rast-svalov\/#breadcrumb\"},\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/gymbeam.sk\/blog\/ako-dlho-odpocivat-medzi-seriami-toto-je-idealny-cas-pre-rast-svalov\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.sk\/blog\/ako-dlho-odpocivat-medzi-seriami-toto-je-idealny-cas-pre-rast-svalov\/#primaryimage\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2026\/01\/feature-6-1.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2026\/01\/feature-6-1.png\",\"width\":1200,\"height\":628,\"caption\":\"Ako dlho odpo\u010d\u00edva\u0165 medzi s\u00e9riami?\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/gymbeam.sk\/blog\/ako-dlho-odpocivat-medzi-seriami-toto-je-idealny-cas-pre-rast-svalov\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/gymbeam.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Ako dlho odpo\u010d\u00edva\u0165 medzi s\u00e9riami? Toto je ide\u00e1lny \u010das pre rast svalov\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"name\":\"GymBeam Blog\",\"description\":\"Najnov\u0161ie inform\u00e1cie zo sveta fitness\",\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/gymbeam.com\/blog\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-GB\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\",\"name\":\"GymBeam\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"width\":266,\"height\":75,\"caption\":\"GymBeam\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/68e521d05444965e20d789bf9c6fb878\",\"name\":\"Jan Caha\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/12\/cropped-jenda1-1-96x96.jpg\",\"contentUrl\":\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/12\/cropped-jenda1-1-96x96.jpg\",\"caption\":\"Jan Caha\"},\"description\":\"Founder and owner of the accredited educational institution Fitness Institut, the Fitness Institut Gym, and the sports nutrition consultancy Fitness Institut in Brno. A PhD graduate in Kinanthropology from the Faculty of Sports Studies in Brno, he is also the author of the book Be Your Own Nutrition Consultant. With experience in over 50 natural fitness competitions, he works as a trainer for fitness athletes. He is also a passionate advocate for combining strength and endurance training.\",\"sameAs\":[\"https:\/\/www.instagram.com\/jendacaha\/?hl=cs\"],\"url\":\"https:\/\/gymbeam.com\/blog\/author\/jan-caha\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Ako dlho odpo\u010d\u00edva\u0165 medzi s\u00e9riami? Toto je ide\u00e1lny \u010das pre rast svalov - GymBeam Blog","description":"Ako zlep\u0161i\u0165 rast svalov? K\u013e\u00fa\u010dom je spr\u00e1vna d\u013a\u017eka pauzy. Nov\u00e1 \u0161t\u00fadia odhalila ide\u00e1lny \u010das odpo\u010dinku medzi s\u00e9riami pre najlep\u0161ie v\u00fdsledky.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/gymbeam.com\/blog\/ako-dlho-odpocivat-medzi-seriami-toto-je-idealny-cas-pre-rast-svalov\/","og_type":"article","og_title":"Ako dlho odpo\u010d\u00edva\u0165 medzi s\u00e9riami? Toto je ide\u00e1lny \u010das pre rast svalov - GymBeam Blog","og_description":"Ako zlep\u0161i\u0165 rast svalov? K\u013e\u00fa\u010dom je spr\u00e1vna d\u013a\u017eka pauzy. Nov\u00e1 \u0161t\u00fadia odhalila ide\u00e1lny \u010das odpo\u010dinku medzi s\u00e9riami pre najlep\u0161ie v\u00fdsledky.","og_url":"https:\/\/gymbeam.sk\/blog\/ako-dlho-odpocivat-medzi-seriami-toto-je-idealny-cas-pre-rast-svalov\/","og_site_name":"GymBeam Blog","article_published_time":"2026-01-12T14:37:46+00:00","article_modified_time":"2026-01-13T15:16:02+00:00","og_image":[{"width":1200,"height":628,"url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2026\/01\/feature-6-1.png","type":"image\/png"}],"author":"Jan Caha","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Jan Caha","Estimated reading time":"7 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/gymbeam.sk\/blog\/ako-dlho-odpocivat-medzi-seriami-toto-je-idealny-cas-pre-rast-svalov\/#article","isPartOf":{"@id":"https:\/\/gymbeam.sk\/blog\/ako-dlho-odpocivat-medzi-seriami-toto-je-idealny-cas-pre-rast-svalov\/"},"author":{"name":"Jan Caha","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/68e521d05444965e20d789bf9c6fb878"},"headline":"Ako dlho odpo\u010d\u00edva\u0165 medzi s\u00e9riami? Toto je ide\u00e1lny \u010das pre rast svalov","datePublished":"2026-01-12T14:37:46+00:00","dateModified":"2026-01-13T15:16:02+00:00","mainEntityOfPage":{"@id":"https:\/\/gymbeam.sk\/blog\/ako-dlho-odpocivat-medzi-seriami-toto-je-idealny-cas-pre-rast-svalov\/"},"wordCount":1409,"commentCount":0,"publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"image":{"@id":"https:\/\/gymbeam.sk\/blog\/ako-dlho-odpocivat-medzi-seriami-toto-je-idealny-cas-pre-rast-svalov\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2026\/01\/feature-6-1.png","keywords":["cvi\u010denie","rast svalovej hmoty","silov\u00fd tr\u00e9ning"],"articleSection":["Cviky a tr\u00e9ningy"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/gymbeam.sk\/blog\/ako-dlho-odpocivat-medzi-seriami-toto-je-idealny-cas-pre-rast-svalov\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/gymbeam.sk\/blog\/ako-dlho-odpocivat-medzi-seriami-toto-je-idealny-cas-pre-rast-svalov\/","url":"https:\/\/gymbeam.sk\/blog\/ako-dlho-odpocivat-medzi-seriami-toto-je-idealny-cas-pre-rast-svalov\/","name":"Ako dlho odpo\u010d\u00edva\u0165 medzi s\u00e9riami? Toto je ide\u00e1lny \u010das pre rast svalov - GymBeam Blog","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/gymbeam.sk\/blog\/ako-dlho-odpocivat-medzi-seriami-toto-je-idealny-cas-pre-rast-svalov\/#primaryimage"},"image":{"@id":"https:\/\/gymbeam.sk\/blog\/ako-dlho-odpocivat-medzi-seriami-toto-je-idealny-cas-pre-rast-svalov\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2026\/01\/feature-6-1.png","datePublished":"2026-01-12T14:37:46+00:00","dateModified":"2026-01-13T15:16:02+00:00","description":"Ako zlep\u0161i\u0165 rast svalov? K\u013e\u00fa\u010dom je spr\u00e1vna d\u013a\u017eka pauzy. Nov\u00e1 \u0161t\u00fadia odhalila ide\u00e1lny \u010das odpo\u010dinku medzi s\u00e9riami pre najlep\u0161ie v\u00fdsledky.","breadcrumb":{"@id":"https:\/\/gymbeam.sk\/blog\/ako-dlho-odpocivat-medzi-seriami-toto-je-idealny-cas-pre-rast-svalov\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/gymbeam.sk\/blog\/ako-dlho-odpocivat-medzi-seriami-toto-je-idealny-cas-pre-rast-svalov\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.sk\/blog\/ako-dlho-odpocivat-medzi-seriami-toto-je-idealny-cas-pre-rast-svalov\/#primaryimage","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2026\/01\/feature-6-1.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2026\/01\/feature-6-1.png","width":1200,"height":628,"caption":"Ako dlho odpo\u010d\u00edva\u0165 medzi s\u00e9riami?"},{"@type":"BreadcrumbList","@id":"https:\/\/gymbeam.sk\/blog\/ako-dlho-odpocivat-medzi-seriami-toto-je-idealny-cas-pre-rast-svalov\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/gymbeam.com\/blog\/"},{"@type":"ListItem","position":2,"name":"Ako dlho odpo\u010d\u00edva\u0165 medzi s\u00e9riami? Toto je ide\u00e1lny \u010das pre rast svalov"}]},{"@type":"WebSite","@id":"https:\/\/gymbeam.com\/blog\/#website","url":"https:\/\/gymbeam.com\/blog\/","name":"GymBeam Blog","description":"Najnov\u0161ie inform\u00e1cie zo sveta fitness","publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/gymbeam.com\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-GB"},{"@type":"Organization","@id":"https:\/\/gymbeam.com\/blog\/#organization","name":"GymBeam","url":"https:\/\/gymbeam.com\/blog\/","logo":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","width":266,"height":75,"caption":"GymBeam"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/68e521d05444965e20d789bf9c6fb878","name":"Jan Caha","image":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/","url":"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/12\/cropped-jenda1-1-96x96.jpg","contentUrl":"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/12\/cropped-jenda1-1-96x96.jpg","caption":"Jan Caha"},"description":"Founder and owner of the accredited educational institution Fitness Institut, the Fitness Institut Gym, and the sports nutrition consultancy Fitness Institut in Brno. A PhD graduate in Kinanthropology from the Faculty of Sports Studies in Brno, he is also the author of the book Be Your Own Nutrition Consultant. With experience in over 50 natural fitness competitions, he works as a trainer for fitness athletes. He is also a passionate advocate for combining strength and endurance training.","sameAs":["https:\/\/www.instagram.com\/jendacaha\/?hl=cs"],"url":"https:\/\/gymbeam.com\/blog\/author\/jan-caha\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/750631","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/users\/251"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=750631"}],"version-history":[{"count":5,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/750631\/revisions"}],"predecessor-version":[{"id":750647,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/750631\/revisions\/750647"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/750636"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=750631"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=750631"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=750631"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=750631"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=750631"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}