{"id":753336,"date":"2026-03-03T08:54:35","date_gmt":"2026-03-03T07:54:35","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=753336"},"modified":"2026-03-03T08:54:39","modified_gmt":"2026-03-03T07:54:39","slug":"kako-dolgo-bi-morali-pocivati-med-serijami-to-je-idealen-cas-za-rast-misic","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/kako-dolgo-bi-morali-pocivati-med-serijami-to-je-idealen-cas-za-rast-misic\/","title":{"rendered":"Kako dolgo bi morali po\u010divati med serijami? To je idealen \u010das za rast mi\u0161ic."},"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.si\/blog\/kako-dolgo-bi-morali-pocivati-med-serijami-to-je-idealen-cas-za-rast-misic\/#Ali_je_bolje_pocivati_30_sekund_1_minuto_ali_dlje\" title=\"Ali je bolje po\u010divati 30 sekund, 1 minuto ali dlje?\">Ali je bolje po\u010divati 30 sekund, 1 minuto ali dlje?<\/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.si\/blog\/kako-dolgo-bi-morali-pocivati-med-serijami-to-je-idealen-cas-za-rast-misic\/#V_zakulisju_znanstvenih_raziskav_Kako_so_iskali_resnico\" title=\"V zakulisju znanstvenih raziskav: Kako so iskali resnico?\">V zakulisju znanstvenih raziskav: Kako so iskali resnico?<\/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.si\/blog\/kako-dolgo-bi-morali-pocivati-med-serijami-to-je-idealen-cas-za-rast-misic\/#Kaj_si_je_vredno_zapomniti\" title=\"Kaj si je vredno zapomniti?\">Kaj si je vredno zapomniti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Predstavljajte si klasi\u010den prizor v fitnesu. Kon\u010date serijo in po 30 sekundah \u017ee za\u010dnete naslednjo. Drugi\u010d pa vestno od\u0161tevate tri minute, medtem ko brskate po dru\u017ebenih omre\u017ejih. Toda kateri primer je pravi, \u010de je cilj maksimalna rast mi\u0161ic? <strong>Dol\u017eina premora med seti<\/strong> je ena najbolj podcenjenih, a hkrati klju\u010dnih spremenljivk, ki dolo\u010dajo uspe\u0161nost va\u0161ega treninga.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na sre\u010do nam ni ve\u010d treba le ugibati in se zana\u0161ati na ob\u010dutke. Znanstvena analiza iz leta 2024 se je osredoto\u010dila na iskanje tiste \u00bbzlate poti\u00ab do rasti mi\u0161ic. Izkazalo se je, da ima poleg dejavnikov, kot so <strong>mehanska napetost, po\u0161kodbe mi\u0161ic in metaboli\u010dni stres,<\/strong> klju\u010dno vlogo pri kon\u010dnem rezultatu tudi \u010das po\u010ditka. V tem \u010dlanku si bomo zato podrobneje ogledali to tematiko in vam pokazali, <strong>kak\u0161en \u010das po\u010ditka je najbolj\u0161i za izgradnjo mi\u0161i\u010dne mase in zakaj. <\/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=\"Ali_je_bolje_pocivati_30_sekund_1_minuto_ali_dlje\"><\/span>Ali je bolje po\u010divati 30 sekund, 1 minuto ali dlje?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Preden se lotimo same \u0161tudije, na kratko povzemimo, kako znanstveniki obi\u010dajno delijo premore med serijami in kaj se med njimi dogaja v telesu. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2, 3]<\/mark><\/sup> V osnovi obstajajo tri glavne kategorije.<\/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. Kratki premori (do 60 sekund)<\/h3>\n\n\n\n<p>Ti premori, pogosto okoli 30 sekund, so zna\u010dilni za <strong>kro\u017ene ali <\/strong><a href=\"https:\/\/gymbeam.si\/blog\/hiit-20-minutna-vadba-za-kurjenje-mascob-in-izboljsanje-telesne-pripravljenosti\/\"><strong>HIIT<\/strong><\/a><strong> treninge.<\/strong> Povzro\u010dijo veliko kopi\u010denje odpadnih snovi v mi\u0161icah, kot sta laktat ali vodikovi ioni. To ustvari <strong>mo\u010dan presnovni stres.<\/strong> To je lahko pozitivno za rast mi\u0161ic, saj po nekaterih \u0161tudijah spodbuja <strong>nastajanje<\/strong> metabolitov in kratkoro\u010dno pove\u010danje <strong>hormonov.<\/strong> Mednje sodita rastni hormon in IGF-1, \u010deprav sodobna znanost vpliv teh hormonskih nihanj na samo rast mi\u0161ic postavlja pod vpra\u0161aj. Slabost pa je <strong>velika utrujenost,<\/strong> zaradi katere morda ne boste mogli opraviti toliko <a href=\"https:\/\/gymbeam.si\/blog\/koliko-ponovitev-morate-narediti-da-shujsate-ali-pridobite-misice\/\">ponovitev<\/a> ali dvigniti tako velike te\u017ee, kar <strong>zmanj\u0161a skupno obremenitev vaje.<\/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. Srednje dolgi premori (60\u201390 sekund)<\/h3>\n\n\n\n<p>Premori v trajanju <strong>od ene do ene in pol minute<\/strong> so lahko idealen kompromis. \u0160e vedno so dovolj kratki, da v mi\u0161ici ustvarijo izrazit presnovni stres, hkrati pa zagotovijo <strong>dovolj \u010dasa za delno obnovo energijskih zalog<\/strong> (ATP in kreatin fosfat) ter odstranjevanje nekaterih snovi, povezanih z utrujenostjo. <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. Dolgi premori (2\u20135 minut)<\/h3>\n\n\n\n<p>Dolgi premori pomagajo <strong>skoraj povsem \u00bbnapolniti baterije\u00ab mi\u0161ic,<\/strong> torej obnoviti <strong>zaloge hitre energije ATP in fosfokreatina.<\/strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[1]<\/sup><\/mark> Zaradi tega lahko v naslednji seriji razvijete <strong>maksimalno mo\u010d in dvignete <\/strong><a href=\"https:\/\/gymbeam.si\/blog\/spletni-kalkulator-1rm-maksimalne-teze-ene-ponovitve\/\"><strong>ve\u010djo te\u017eo<\/strong><\/a><strong>,<\/strong> kar je klju\u010dno za <strong>t. i. mehansko napetost, \u0161e en pomemben dra\u017eljaj za rast mi\u0161ic.<\/strong> Ti premori so idealni za trening maksimalne mo\u010di in omogo\u010dajo tudi bolj\u0161o regeneracijo \u017eiv\u010dnega sistema.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.si\/blog\/wp-content\/uploads\/2026\/01\/foto-clanek-11-1.png\" alt=\"Trening mo\u010di\" class=\"wp-image-750600\" title=\"Trening mo\u010di\" 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=\"V_zakulisju_znanstvenih_raziskav_Kako_so_iskali_resnico\"><\/span>V zakulisju znanstvenih raziskav: Kako so iskali resnico?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>In sedaj k sami analizi Singerja in njegove ekipe. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[4]<\/mark><\/sup> Znanstveniki so se lotili zahtevnega dela. Pregledali so na stotine \u0161tudij in na koncu izbrali <strong>9 najkakovostnej\u0161ih, ki so izpolnjevale stroga merila. <\/strong>Uporabiti so morale natan\u010dne <strong>metode merjenja mi\u0161ic (kot so DEXA, ultrazvok ali biopsija),<\/strong> jasno <strong>opredeliti dol\u017eino premorov<\/strong> in trajati <strong>vsaj 4 tedne.<\/strong> Pomembno je tudi omeniti, da je bilo \u0161est od devetih izbranih \u0161tudij izvedenih na za\u010detnikih ali nekoliko naprednih vade\u010dih, preostale tri pa na izku\u0161enih \u0161portnikih.<\/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\">Najbolj\u0161a dol\u017eina premora med serijami za rast mi\u0161ic  <\/h3>\n\n\n\n<p>Rezultati \u0161tudije so najbolje vidni na grafu, ki primerja velikost u\u010dinka posameznih dol\u017ein premora.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1398\" height=\"1124\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2026\/02\/Screenshot-2026-02-09-at-12.38.52.png\" alt=\"\" class=\"wp-image-752224\" title=\"Graf dol\u017eine premora\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2026\/02\/Screenshot-2026-02-09-at-12.38.52.png 1398w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2026\/02\/Screenshot-2026-02-09-at-12.38.52-400x322.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2026\/02\/Screenshot-2026-02-09-at-12.38.52-1124x904.png 1124w\" sizes=\"auto, (max-width: 1398px) 100vw, 1398px\" \/><\/figure>\n\n\n\n<p>Ne bojte se zapletenih poimenovanj. Na navpi\u010dni osi vidimo razli\u010dne dol\u017eine premora. Najpomembnej\u0161a pa je <strong>vodoravna os, ki prikazuje velikost u\u010dinka.<\/strong> Predstavljajte si jo kot oceno, ki pove, koliko je dolo\u010dena dol\u017eina premora pripomogla k rasti mi\u0161ic. <strong>Bolj ko sta obarvan \u00bbhrib\u00ab in njegov vrh pomaknjena v desno, bolj\u0161i je rezultat, ki ga je premor dosegel.<\/strong>  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jasen zmagovalec je viden \u017ee na prvi pogled. Najbolj\u0161i rezultat je dosegla <strong>modro-zelena krivulja,<\/strong> ki predstavlja <strong>srednje dolge<\/strong> premore v trajanju <strong>61\u2013119 sekund.<\/strong> Njen vrh je najbolj pomaknjen v desno, kar ka\u017ee na najve\u010dji pozitiven vpliv na mi\u0161i\u010dno hipertrofijo. Tik za njo je zelena krivulja<strong>, dolg premor v trajanju 120\u2013179 sekund.<\/strong> Preostali dve kategoriji, tj. <strong>kratki premori (&lt;60 s<\/strong>) in <strong>zelo dolgi (>180 s),<\/strong> sta bili v analizi postavljeni najbolj levo, kar na grafu pomeni \u0161ibkej\u0161i vpliv na skupno mi\u0161i\u010dno hipertrofijo.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kot razpravljajo avtorji \u0161tudije, se zdi, da niti prekratki niti predolgi premori niso idealna pot. Srednje dolg po\u010ditek najbolje zdru\u017euje prednosti obeh svetov: je dovolj kratek, da spro\u017ei \u017eeleni presnovni stres in hkrati dovolj dolg, da obnovi energijske zaloge ter ohrani mo\u010d in obseg dela. Tako vam ni treba pre\u017eiveti cele ve\u010dnosti na klopi. Z zmerno dolgimi premori boste ohranili dober tempo in iz treninga za rast mi\u0161ic iztisnili najve\u010d.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ceprav \u0161tudija nakazuje, da s statisti\u010dnega vidika premori, dalj\u0161i od 90 sekund, povpre\u010dnemu vaditelju ne prinesejo dodatnega bonusa pri rasti mi\u0161ic, avtorji sami v poglavju o omejitvah opozarjajo, da <strong>ima vrsta vaje klju\u010dno vlogo.<\/strong> <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pri te\u017ekih po\u010depih ali mrtvih dvigih se utrujenost (ne le mi\u0161i\u010dna, temve\u010d tudi dihalna) pojavi veliko prej kot pri izoliranih vajah. V praksi se zato trenerji strinjajo, da je <strong>90 sekund dovolj za bicepse,<\/strong> pri <strong>kompleksnih vajah<\/strong> pa je varneje telesu nameniti <strong>ve\u010d \u010dasa,<\/strong> da v naslednji seriji po nepotrebnem ne izgubite preve\u010d mo\u010di in skupnega obsega obremenitve.<\/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\">Hiter povzetek: Kako dolgo po\u010divati med serijami vaj za bicepse ali mrtvimi dvigi?<\/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>Vrsta vaje<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Primeri<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Priporo\u010den premor<\/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>Enosklepne (izolirane)<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">Upogib komolca, izteg nog, stranski dvig<\/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\">Pri teh vajah po\u010ditek nad 90 s ni prinesel dodatnega bonusa za rast mi\u0161ic.<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Ve\u010dsklepne (kompleksne)<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">Potisk s prsi, potisk z nogami, zgibi<\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>2\u20133 minute<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">Dalj\u0161i premor pomaga ohraniti obseg dela (\u0161tevilo ponovitev), ki pri kompleksnih vajah s kratkim premorom mo\u010dno upade.<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Najzahtevnej\u0161e vaje za mo\u010d<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">Po\u010depi, mrtvi dvigi<\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>3 minute ali ve\u010d<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">Podanaliza stegen je pokazala, da so imeli zelo dolgi premori (\u2265180 s) rahlo prednost za bolj\u0161o rast mi\u0161ic.<\/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>\u010ce \u017eelite izvedeti ve\u010d o tem, kako sestaviti celoten na\u010drt treninga, preberite na\u0161 \u010dlanek <a href=\"https:\/\/gymbeam.si\/blog\/kako-sestaviti-kakovosten-nacrt-vadbe-nasveti-treningi-najpogostejse-napake\/\"><strong>Kako ustvariti kakovosten na\u010drt treninga \u2013 nasveti, vadbe in pogoste napake<\/strong><\/a>.<\/li>\n\n\n\n<li>\u010ce pa trenutno nimate mo\u017enosti iti v fitnes, vam bo morda koristil na\u0161 vodi\u010d <a href=\"https:\/\/gymbeam.si\/blog\/kako-sestaviti-kvaliteten-nacrt-treninga-za-domaco-vadbo\/\"> <strong>Kako ustvariti kakovosten na\u010drt treninga za vadbo doma<\/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=\"Kaj_si_je_vredno_zapomniti\"><\/span>Kaj si je vredno zapomniti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Iskanje idealne dol\u017eine premora je klju\u010dno za u\u010dinkovit trening. Kot je pokazala nova znanstvena analiza, je za maksimalno rast mi\u0161ic (pri ve\u010dini vaj) <strong>najbolj u\u010dinkovito po\u010divati med 60 in 90 sekund.<\/strong> Ta interval predstavlja idealen <strong>kompromis,<\/strong> saj vam omogo\u010da ohranjanje visoke intenzivnosti in hkrati zadostno regeneracijo za naslednjo zahtevno serijo. \u010ceprav se pri usmerjenjem treningu mo\u010di spla\u010da po\u010divati dlje, je za <strong>hipertrofijo ta zlata sredina najbolj\u0161a izbira za va\u0161e mi\u0161ice.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kako dolgo pa obi\u010dajno trajajo premori med va\u0161imi serijami? Delite svoje izku\u0161nje z nami v komentarjih. \u010ce vam je bil \u010dlanek v\u0161e\u010d, ga ne pozabite deliti s prijatelji, da bodo tudi oni vedeli, kako pravilno na\u010drtovati po\u010ditek za najbolj\u0161e rezultate.<\/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>Ali med serijami po\u010divate predolgo ali premalo? Oboje lahko zavira va\u0161 napredek. V \u010dlanku se opiramo na znanstveno \u0161tudijo iz leta 2024 in razkrivamo optimalno dol\u017eino premora za maksimalno mi\u0161i\u010dno hipertrofijo. Ugotovite, kako trenirati u\u010dinkoviteje.<\/p>\n","protected":false},"author":251,"featured_media":753341,"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":[119],"tags":[7191,7263,6459],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-753336","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-vadba-in-trening","8":"tag-rast-misicne-mase-sl","9":"tag-trening-za-moc","10":"tag-vadba-sl","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>Kako dolgo bi morali po\u010divati med serijami? 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