The EricW log

[lobster]

thats unfortunate that you're getting sick again eric [img]/images/graemlins/frown.gif[/img] keep at it and you'll be benching 3 digits in no time!

[notfreemoney]

[ QUOTE ]
[ QUOTE ]
3 mins between work sets is pretty normal
i see nothing wrong with what ericw is doing

[/ QUOTE ]

Thats excessively long. I don't think any workout should be longer than 1 hour. If you're doing that much intensity/volume to warrant extended rest periods, you need to cut back.

[/ QUOTE ]

3 minutes is really not out of the ordinary and depending on the persons goals, a 3 minute rest period can be ideal. Studies have shown that when the goal is strength, longer rest periods lead to greater strength gains. Generally, the rest period recommended is 2-5 minutes for larger muscle groups.

If your goal is hypertrophy then rest should be ~1 minute becuase you will be doing more reps and if your goal is endurance you should only use 30 sec rest periods.

[Thremp]

notfree,

While that is true there are mitigating factors beyond your argument.

1) EricW is either a midget or a beginner. Beginner's can lift more at higher intensities than "older" lifters can. Rest periods should be shorter due to this.
2) This is a hypertrophy/strength program. 3 minutes is big time overkill and typically for sets that reach failure.
3) On the days he's doing ramps. There is really no reason to need >60 seconds for the first few sets. I do a ramp and can pound out my first 3 sets in <5 minutes since I don't need excessive rest periods.
4) Work density is important for growth. Less rest > More rest

Also, you never really addressed my time limit of ~1 hour for workouts which seems to be a generally accepted std with no scientific research to back it.

[notfreemoney]

I agree that workouts should not be longer than 1 hour. Thats pretty widely accepted. I kinda forgot what workout he was doing when I posted. If he is not going to failure, he definately should not be taking 3 minutes rest in between sets. For the ones that he is going to failure on, I dont see a problem with taking 2-3 minutes rest.

psuedo-hijak becuase he is on this workout plan but have there been any studies that ramping such as what the OP is doing is more efficient that going to failure each set (possibly doing less sets because of this)?
I have always been taught to go to failure and ramping is mostly a waste of time.

[Thremp]

Failure is horrible. What you were taught is horrible. Everything horrible.

[EricW]

I'm not going to failure but the sets are difficult.

Also, the one hour thing is just a ballpark figure. It's not like after exactly 60 min your workout becomes a waste of time.

[Thremp]

[ QUOTE ]
I'm not going to failure but the sets are difficult.

Also, the one hour thing is just a ballpark figure. It's not like after exactly 60 min your workout becomes a waste of time.

[/ QUOTE ]

Yes, but 90 minutes is far and away beyond that. Considering most of us are door to door <60 on almost the exact same workout and need longer rest periods than you. I'd probably put some thought into manning up and increasing work density.

[pr0crast]

[ QUOTE ]
Studies have shown that when the goal is strength, longer rest periods lead to greater strength gains.

[/ QUOTE ]
Studies have also shown that when the goal is strength, shorter rest periods lead to greater strength gains. Oh, and that tobacco isn't bad for you.

[EricW]

Hey guys,

Had to take 2 weeks off because I've been sick. It sucks 'cause now I have to go back to week 2 of this 5x5 program:

Squats: 66 x 5 reps for 5 sets

Bench: 57x5, 61x6, 66x5, 70x5, 75x5

Pendlay Rows: 48x5, 52x5, 57x5, 59x5, 64x5

[EricW]

Decent workout tonight but the weights are lighter because I had to go back to week 2 due to that 2 week lay off. I'm surprised that my strength is still ok after such a long layoff from sickness.

Front Squat: 57x5 for 5 sets

Romanian Deadlift: 80x5 for 5 sets

Standing Military Press: 45x5 for 5 sets


Hopefully I can get back on track and keep on improving!