Just for reference, i did shoulders this morning with abs. I was at the gym at 6:50 AM. I was out the door by 7:20 AM.
I think people are overthinking the short rest periods. Do your reps. Put the weight down. Take a sip from your water bottle. do it again. I wouldnt even count the time.
[quote]phishfood1128 wrote:
Just for reference, i did shoulders this morning with abs. I was at the gym at 6:50 AM. I was out the door by 7:20 AM.
I think people are overthinking the short rest periods. Do your reps. Put the weight down. Take a sip from your water bottle. do it again. I wouldnt even count the time.
[/quote]
This is pretty much what I do as well.
[quote]L-Dee wrote:
[quote]phishfood1128 wrote:
Just for reference, i did shoulders this morning with abs. I was at the gym at 6:50 AM. I was out the door by 7:20 AM.
I think people are overthinking the short rest periods. Do your reps. Put the weight down. Take a sip from your water bottle. do it again. I wouldnt even count the time.
[/quote]
This is pretty much what I do as well.[/quote]
X3.
[quote]Iron Dwarf wrote:
[quote]L-Dee wrote:
[quote]phishfood1128 wrote:
Just for reference, i did shoulders this morning with abs. I was at the gym at 6:50 AM. I was out the door by 7:20 AM.
I think people are overthinking the short rest periods. Do your reps. Put the weight down. Take a sip from your water bottle. do it again. I wouldnt even count the time.
[/quote]
This is pretty much what I do as well.[/quote]
X3.
[/quote]
Well, Iām not advanced enough to do that. I make sure I get 30 seconds for upper body, and 1 min for lower body (except leg extensions and ham curls).
Thanks for the input guys.
Iāve also been thinkin of cutting down some of the sets as well. Seems like the cheat and quads day would probably take the longest.
I just donāt see how someone is actually pushing themselves on these legs sets an keeping the rest period at 30 seconds.
[quote]gregron wrote:
Thanks for the input guys.
Iāve also been thinkin of cutting down some of the sets as well. Seems like the cheat and quads day would probably take the longest.
I just donāt see how someone is actually pushing themselves on these legs sets an keeping the rest period at 30 seconds.[/quote]
The original article says 30 - 30s for upper body, and 1 - 2 min for lower body.
[quote]knokkelezoute73 wrote:
[quote]gregron wrote:
Thanks for the input guys.
Iāve also been thinkin of cutting down some of the sets as well. Seems like the cheat and quads day would probably take the longest.
I just donāt see how someone is actually pushing themselves on these legs sets an keeping the rest period at 30 seconds.[/quote]
The original article says 30 - 30s for upper body, and 1 - 2 min for lower body.[/quote]
I missed that when I read the article. Iāll adjust. Thank you.
[quote]DJS wrote:
[quote]knokkelezoute73 wrote:
[quote]gregron wrote:
Thanks for the input guys.
Iāve also been thinkin of cutting down some of the sets as well. Seems like the cheat and quads day would probably take the longest.
I just donāt see how someone is actually pushing themselves on these legs sets an keeping the rest period at 30 seconds.[/quote]
The original article says 30 - 30s for upper body, and 1 - 2 min for lower body.[/quote]
I missed that when I read the article. Iāll adjust. Thank you.[/quote]
Youāre welcome - and I meant 30 - 60 seconds for upper body, oops.
[quote]gregron wrote:
Thanks for the input guys.
Iāve also been thinkin of cutting down some of the sets as well. Seems like the cheat and quads day would probably take the longest.
I just donāt see how someone is actually pushing themselves on these legs sets an keeping the rest period at 30 seconds.[/quote]
Gregron
Change the split.
Iām working on the following:
Day 1: Back/Chest (8 exercises total)
Day 2: Hams/Adductors/Calves (6 exercises total)
Day 3: Shoulders/Arms (8 exercises total)
Day 4: Quads/Abs (6 exercises total)
Day 5: Repeat
Everything 6X12.
This way you can take longer rests between fewer exercises for legs: The workout time across all four days will be roughly the same.
Gazz
[quote]knokkelezoute73 wrote:
[quote]Iron Dwarf wrote:
[quote]L-Dee wrote:
[quote]phishfood1128 wrote:
Just for reference, i did shoulders this morning with abs. I was at the gym at 6:50 AM. I was out the door by 7:20 AM.
I think people are overthinking the short rest periods. Do your reps. Put the weight down. Take a sip from your water bottle. do it again. I wouldnt even count the time.
[/quote]
This is pretty much what I do as well.[/quote]
X3.
[/quote]
Well, Iām not advanced enough to do that. I make sure I get 30 seconds for upper body, and 1 min for lower body (except leg extensions and ham curls).
[/quote]
This is fine if you donāt want to keep exact timing between sets. However bear in mind that progression in this type of density training can be manipulated by time as well as incremental weight increases. If in workout 1 for chest you set your rest time to 30 seconds, and then repeat the workout as scheduled (same weights) using say 25 secs rest youāre increasing the density of work (same work done in less time). Time/weight manipulation can be used as a kind of dual factor approach, in a similar way to weight/reps manipulation.
Hope this helps.
Gazz
[quote]knokkelezoute73 wrote:
[quote]Iron Dwarf wrote:
[quote]L-Dee wrote:
[quote]phishfood1128 wrote:
Just for reference, i did shoulders this morning with abs. I was at the gym at 6:50 AM. I was out the door by 7:20 AM.
I think people are overthinking the short rest periods. Do your reps. Put the weight down. Take a sip from your water bottle. do it again. I wouldnt even count the time.
[/quote]
This is pretty much what I do as well.[/quote]
X3.
[/quote]
Well, Iām not advanced enough to do that. I make sure I get 30 seconds for upper body, and 1 min for lower body (except leg extensions and ham curls).
[/quote]
There is no such thing as advanced or not when it comes to the rest periods. If you cut your rest periods the body will adapt but you might not like the weights you are using at first. You will be surprised at how little rest you actually need between sets if you stick with it.
[quote]phishfood1128 wrote:
[quote]knokkelezoute73 wrote:
[quote]Iron Dwarf wrote:
[quote]L-Dee wrote:
[quote]phishfood1128 wrote:
Just for reference, i did shoulders this morning with abs. I was at the gym at 6:50 AM. I was out the door by 7:20 AM.
I think people are overthinking the short rest periods. Do your reps. Put the weight down. Take a sip from your water bottle. do it again. I wouldnt even count the time.
[/quote]
This is pretty much what I do as well.[/quote]
X3.
[/quote]
Well, Iām not advanced enough to do that. I make sure I get 30 seconds for upper body, and 1 min for lower body (except leg extensions and ham curls).
[/quote]
There is no such thing as advanced or not when it comes to the rest periods. If you cut your rest periods the body will adapt but you might not like the weights you are using at first. You will be surprised at how little rest you actually need between sets if you stick with it. [/quote]
Exactly.
Another way to go (as I do), for example is go from Leg Curls (heels touching, knees apart) right into Flat-Footed Calf Raises for 8 sets each. No rest between sets.
Then Iāll do Seated Leg Curls (with knees touching, heels apart) and then go right into Calf Raises on a blockā¦ for 8 sets each. No rest between sets. The rest for the hamstrings is taken during the following set of calf raises, and vice-versa.
Saves time, gets a great pump to the entire back of my legs, and today Iām deliciously sore!
[quote]Iron Dwarf wrote:
[quote]phishfood1128 wrote:
[quote]knokkelezoute73 wrote:
[quote]Iron Dwarf wrote:
[quote]L-Dee wrote:
[quote]phishfood1128 wrote:
Just for reference, i did shoulders this morning with abs. I was at the gym at 6:50 AM. I was out the door by 7:20 AM.
I think people are overthinking the short rest periods. Do your reps. Put the weight down. Take a sip from your water bottle. do it again. I wouldnt even count the time.
[/quote]
This is pretty much what I do as well.[/quote]
X3.
[/quote]
Well, Iām not advanced enough to do that. I make sure I get 30 seconds for upper body, and 1 min for lower body (except leg extensions and ham curls).
[/quote]
There is no such thing as advanced or not when it comes to the rest periods. If you cut your rest periods the body will adapt but you might not like the weights you are using at first. You will be surprised at how little rest you actually need between sets if you stick with it. [/quote]
Exactly.
Another way to go (as I do), for example is go from Leg Curls (heels touching, knees apart) right into Flat-Footed Calf Raises for 8 sets each. No rest between sets.
Then Iāll do Seated Leg Curls (with knees touching, heels apart) and then go right into Calf Raises on a blockā¦ for 8 sets each. No rest between sets. The rest for the hamstrings is taken during the following set of calf raises, and vice-versa.
Saves time, gets a great pump to the entire back of my legs, and today Iām deliciously sore!
[/quote]
Stop copying my routine 
Seriously?
LOL!
great minds think alike.
Thinking about switching out the seated leg curls for 8 sets of light SLDL in the smith for tomorrow.
[quote]phishfood1128 wrote:
[quote]knokkelezoute73 wrote:
[quote]Iron Dwarf wrote:
[quote]L-Dee wrote:
[quote]phishfood1128 wrote:
Just for reference, i did shoulders this morning with abs. I was at the gym at 6:50 AM. I was out the door by 7:20 AM.
I think people are overthinking the short rest periods. Do your reps. Put the weight down. Take a sip from your water bottle. do it again. I wouldnt even count the time.
[/quote]
This is pretty much what I do as well.[/quote]
X3.
[/quote]
Well, Iām not advanced enough to do that. I make sure I get 30 seconds for upper body, and 1 min for lower body (except leg extensions and ham curls).
[/quote]
There is no such thing as advanced or not when it comes to the rest periods. If you cut your rest periods the body will adapt but you might not like the weights you are using at first. You will be surprised at how little rest you actually need between sets if you stick with it. [/quote]
Well, yes, the weights are ridiculously light right now, but Iām timing the rests and sticking to it for now, nice to hear that there is hope, cheers.
[quote]knokkelezoute73 wrote:
[quote]phishfood1128 wrote:
[quote]knokkelezoute73 wrote:
[quote]Iron Dwarf wrote:
[quote]L-Dee wrote:
[quote]phishfood1128 wrote:
Just for reference, i did shoulders this morning with abs. I was at the gym at 6:50 AM. I was out the door by 7:20 AM.
I think people are overthinking the short rest periods. Do your reps. Put the weight down. Take a sip from your water bottle. do it again. I wouldnt even count the time.
[/quote]
This is pretty much what I do as well.[/quote]
X3.
[/quote]
Well, Iām not advanced enough to do that. I make sure I get 30 seconds for upper body, and 1 min for lower body (except leg extensions and ham curls).
[/quote]
There is no such thing as advanced or not when it comes to the rest periods. If you cut your rest periods the body will adapt but you might not like the weights you are using at first. You will be surprised at how little rest you actually need between sets if you stick with it. [/quote]
Well, yes, the weights are ridiculously light right now, but Iām timing the rests and sticking to it for now, nice to hear that there is hope, cheers.
[/quote]
Some food for thought. Keep at it.
[quote]NorCal916 wrote:
Bradley,
What are you thoughts on typical weight progression on this program? I take it progressive overload is still a main focus.[/quote]
Progressing the weight will happen often as the weight starts to get too easy. Progression in some form is needed for growth , which is a reason why this method works so well , you will add weight pretty constantly as your body adapts.
I have a question regarding progressive overload with this training philosophy. I get that you have to choose your 20-25RM and then bang 6 sets of 12 reps with 1ā-45" rest in between. But there is no rep range in this routine, so do we have to make up our own ? Like, say, go with 12-15 and only increase weight when 6 sets of 15 reps with minimal rest (45") are validated (without reaching failure, ofc) ? Because TBH I donāt feel ok increasing weight if the only factor I can play with is rest between setsā¦ Hope it is clear.
[quote]sicklifting wrote:
I have a question regarding progressive overload with this training philosophy. I get that you have to choose your 20-25RM and then bang 6 sets of 12 reps with 1ā-45" rest in between. But there is no rep range in this routine, so do we have to make up our own ? Like, say, go with 12-15 and only increase weight when 6 sets of 15 reps with minimal rest (45") are validated (without reaching failure, ofc) ? Because TBH I donāt feel ok increasing weight if the only factor I can play with is rest between setsā¦ Hope it is clear.[/quote]
Youll have to use your own instinct to feel when you can move up with the straight sets of 12. If you do all 6 -8 sets if 12 and the weight is really too light( less mind muscle connection and pump ect) then move up 5 lbs. But donāt force a move if you barely get 12 on some sets and the weight s too heavy to control 100% .
But if you are really insistive on a proper rep range, Id go 10-12 upper body over 12-15. However that will be counterproductive in the long run for most , it can teach you failure at 11-12 some sets is fine and slow recovery.
I hope that helps and goodluck in your training.