Strength Programme

Reyman

I'm thinking of beginning a strength programme using relatively low rep sets over five or six key exercises.

One of the things that's throwing me is that the books recommend you rest 4 mins between sets to allow your CNS to recover. This means 5x5 of bench pressing will take me around 22 mins.

Even 3 exercises will use up my hour allocation in the gym.

How do I get over this problem? Can you exercise other body parts in the 4 min rest period and still gain strength in the same way?

I don't like hanging around in the gym doing nothing for 4 minutes, apart from probably getting chucked off the equipment I'm working on

whassupp2

Rotate your stretches between upper body and lower body.

Example:

Do the bench press
Then during your rest period do calf raises or hamstring curls for your lower body. Then do next one on upper body etc.

amazingemmet

Why don't you try a more westside approach and use one max effort lift then do supplemental exercises. will take less time but give good gains

Reyman

whassupp2 wrote:

Rotate your stretches between upper body and lower body.

That's exactly what I'd like to do, but surely any exercises during the rest period are going to affect the CNS and reduce your performance on the main exercises ?

amazingemmet wrote:

Why don't you try a more westside approach and use one max effort lift then do supplemental exercises. will take less time but give good gains

I'm avoiding 1RMs at present till I get a bit stronger. The advice seems to that they're a good way to banjax yourself

amazingemmet

I've used this for strength and mass gains. its a nice template that avoids 1rms and has a lot of varied lifts. All in all its one of the best programs i've followed and i keep it for my default program.

Smellyirishman

Check out Rippetoes program, it has served me well.

Might not be entirly suited to you depending on how long you have been lifting, might be worth a check though.

daveirl

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Dragan

I'm with Dave , 90 seconds is more than enough rest on a 5 by 5 program.

It i was pulling a high "failure risk" 1RM a few times in a workout i would rest 2 to 3 mins......no need for that with 5x5.

When i used that program 90 seconds was fine.

Reyman

daveirl wrote:

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Thanks guys - some of that information is very useful - particularly that T-Nation reference of Amazingemmet's - He suggests you should only do one serious strength exercise in each session and back it up with ancillary work .

I was using this reference suggested by Dave in another post -http://www.amazon.co.uk/gp/product/1...lance&n=266239

and he's quite specific in this book that you need 3-4 mins CNS rest to make serious strength gains.

But I take your practical experience on board that 90 secs gives pretty good results

t-ha

I'm gonna go out slightly on a limb here & say that I personally found I could move more weight if I gave it three minutes rest (timed) on a 5 x 5 programme.

daveirl

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Frank Bullitt

would it be a good idea to do strength exercises(5x5) in your current programe,i.e for DL's,squats,bench press and military press but still do arms and other exercises?

daveirl

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Frank Bullitt

has anyone used the above routines ever?if so then how did they work out?thinkin about starting one tomorrow