What do you guys thing of this routine..please??

[keiko]

Do you have a jogging stroller? I used one with my kids and even at just a brisk walk, you've got cardio and quality time with the bambino. YOu all threee could go--you don't have to really run.

Or you could do lift at lunch, and then walk with the kid after work. Or get a cheap-o bike or rowing machine to use at home. Check the Recycler.

 

[SteelWeaver]

Stealweaver...I know what supersets are...but could you explain the others you mentioned..if you don't mind? Also, maybe an example?

Thanks!

Well, a superset is when you do two exercises for the same muscle group back to back, right, with no rest between sets. (Although I think this is actually called a compound set in some circles).

A tri-set is when you do 3 exercises for the same muscle group straight after each other.

A giant set is 4 exercises back to back, no rest.

And so on up.

I've done, for example, incline dumbbell press followed by flat dumbbell press, followed by incline flyes for up to a total of 9-12 sets in no time at all. Only problem is you have to use rather a lot less weight than usual, but if it's only temporary, or you only do it every 2 sessions or so, it shouldn't be a problem, and it's really intense - great pump.

You could do modified super/tri/giant sets, where you do one cycle, then rest, then again, then rest, etc.

Antagonistic sets, which I prefer, are when you work, say, back and chest, or bis and tris, without resting in between sets. Go straight from the bench press to barbell rows, for eg. It has been said that working antagonistic muscle groups in alternating sets increases strength on the separate movements. The one group gets to rest while you're doing the group, and you don't lose any time.

Another time-saving option without loss of strength or hypertrophy potential is to go really heavy on one muscle group for that day, and do the other muscle group moderate to light (25-30% less weight than heavy days), with shorter rests (this is where supersets, etc, fit in), then do the opposite the following week.

If you do a search for HIT or Mike Mentzer or Arthur Jones you'll find out lots of stuff about HIT - or go to cyberpump.com. I haven't actually tried it - I prefer volume training, and there's another thread on this board right now that proposes that multiple-set routines are more effective than HIT for women, so it may not be worth the search time - good to know about though ...

 

[Arioch]

I would post my opinion of HIT but courtesy forbids.

It is better than nothing, I suppose.

 

[Arioch]

HIT has traditionally been one set to failure. They overlook every other factor save hypertrophy. They even had to re-define intensity to suit themselves, instead of using the standard for more than 40 years.
Intensity: % of 1 rm
HIT definition: It feels really hard.

There is a dramatic difference between relative intensity and perceived exertion. They often talk about what they put themselves through in the gym, with their slow tempos and ever set to failure. This overlooks the fact that it is not what you do in the gym that counts, it is what you get out of it.

For true comic relief: www.mikementzer.com

He follows the same principles expoused by Arthur Jones, and uses the same blotter acid induced 'logic'.

However, a few years ago, more HITers started doing multiple sets, and guess what, they got better results. Surprise.

All of a suddent HIT became 1-3 sets to failure.

This is despite the fact that this principle is in contradiction to other principles stated in their FAQ.

For more humor: www.cyberpump.com

 

[Arioch]

Right. For some reason, there are remarkable similarities in our training

 

[alexsmom]

Stealweaver....thank you! Very helpful explaination. I guess I was doing antagonistic sets yesterday and didn't even realize it!

Keiko....actually, I was just thinking about doing the weights at lunch/walk with son at night thing. We do have a jog stroller but the wheels busted and the damn thing always wants to turn right. It's probably a better workout trying to keep the stupid thing straight!