Rest times and number of sets

This might be where we are talking past each other. There is no way I classify 2 RIR as intense. I would call that set additional volume.

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Pushing to failure all the time is fatiguing, tooā€¦ 1 or 2 RIR is reasonable. Anything at 4 or over isnā€™t. I get steadier gains with 1 or 2 RIR than I do hitting failure all the time.

There is the disconnect. I call that volume training

I canā€™t imagine bothering with a 4 RIR set. Who does that?

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Agreed

as part of your studyā€¦have your urine analyzed and see how much protein you are pissing out

Volume - effective reps

If I do 2 sets of 5 to 7 with1 or 2 RIR, Iā€™ll have accumulated enough effective reps for that movement and will be able to train more frequently so weekly net stimulus will be higher

Haā€¦ Iā€™ll just assess via if Iā€™m getting stronger / leaner faster than usual

Mostly womenā€¦ Had one have 9 RIR ā€¦ oof

There are many ways to skin a cat

imhoā€¦its consistency to the method of choice thats the most important

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Thats not too scientific, lol

Especially if itā€™s the most optimal method

Iā€™ll mail you a stool sample too

Send it to castoli or zecarlo

Cut it in half and add cat dung

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Why donā€™t you list what your WOā€™s consist of. You mentioned 7 movements but what are they? If you canā€™t get through your sets then chances are you have programmed the wrong weight/rep scheme for what you are doing.

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If you want to increase the amount of work you do close to failure without increasing workout time significantly, you could consider rest-pause/myoreps. In your case it might look something like 2-3 sets of 10 reps with longer rest periods, followed by 3-5 (or more) seconds of rest, then 2-3 reps, then 3-5s rest, repeating some number of times. Numbers are just ballpark. Lots of guidelines floating around the 'net.

I personally find 4 straight sets a little tedious, regardless of how much time Iā€™m able to spend in the gym.

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The math here just doesnā€™t check out unless you are going for 40-50 sets per workout or something. Most of my workouts train 2 antagonist muscle groups that I superset for 8-10 sets per group. I rest up to 4 min between supersets and still always finish around the 45min mark.

30 sec rest and youā€™re basically doing a rest-pause set. Nothing wrong with this, but something doesnā€™t add up here. Are you taking like 5 min between exercises or something?

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If it is copyrighted material, this is theft. I highly discourage stealing from authors.

There isnā€™t really a way to purchase a readable version firsthand anymore. If it makes you feel better, you can buy the terrible Kindle version (the formatting was ruined in the conversion to an ebook, The charts are no longer really legible) and then download the quality scan on Archive. I have have the kindle version, Archive scan and a physical copy I purchased from eBay.

This is a book thatā€™s been out of print for years, so itā€™s very hard to come by a physical copy. Itā€™s one you had to send away for with a check in the mail from a muscle mag back in the 90s. I love collecting stuff like this.

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Relevant and kind of interesting: a between-limb study showed similar hypertrophic results in near-failure and volume-equated 7 RIR training in trained lifters.

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