Essential Random Gym Thoughts Revisited...

[Gully Bull]

Deep bruise on my left shin
Deep contusion on my upper right knee cap
Right bicep bothering me
left mid foot sore














2 hour work out coming up

 

[Son Goku]

Deep bruise on my left shin
Deep contusion on my upper right knee cap
Right bicep bothering me
left mid foot sore














2 hour work out coming up

The hell happened to you?

 

[Gully Bull]

The hell happened to you?

I van damme’d a concrete step at work when I slipped
I went to move closer to ask someone to repeat something and knee’d a metal conveyer belt at full speed
I think the bicep issue from just doing A LOT of heavy pulling exercises
Foot is from calf raises. I do 10 reps and be in pain

 

[Son Goku]

I van damme’d a concrete step at work when I slipped
I went to move closer to ask someone to repeat something and knee’d a metal conveyer belt at full speed
I think the bicep issue from just doing A LOT of heavy pulling exercises
Foot is from calf raises. I do 10 reps and be in pain

 

[ISO]

Deep bruise on my left shin
Deep contusion on my upper right knee cap
Right bicep bothering me
left mid foot sore














2 hour work out coming up

Take it ez nikka

 

[Spliff]

@Spliff

It's been a minute since I took a deep dive into this, and I remember finishing feeling like I wasted time reading shyt that's ultimately just splitting hairs.

I'm pretty sure that's the study the short-rest group lowered weight to remain in the "3 sets of 8-12" guideline. Anyone that's grinded an 8-12 rep set can tell you the fall-off following just 1min of rest will be significant. So it's not surprising the strength/hypertrophy outcomes will differ greatly. Weight on the bar is everything and the short-rest group took OFF weight. It's no secret straight-sets > reverse pyramid training for gains.

However... if you take the short-rest group, don't drop the weight, and match volume with the long-rest group by adding more sets, then outcomes don't differ.

Example:

Long rest: 225x10 (3min) 225x10 (3min) 225x8
Short rest: 225x10 (1min) 225x8 (1min) 225x5 (1min) 225x3 (1min) 225x2

...won't be much difference in outcomes and still takes roughly the same time to complete.

And while 3 mins (or equivalent intensity+volume with short rests) may be best for everything from a min/max perspective, it's just not realistic in practice. You'll be in the gym forever with most programs or eventually burn out. Conversation then goes into optimal intensity/volume/frequency balancing with the understanding there is no such thing as a perfect routine and you'll be rotating them forever.

 

[ThiefyPoo]

What a fukking pump .

Arms and chest day .


That was a filthy work out I’m back .


I was sitting between sets flexing my pump I never do that but shyt I was looking right .

 

[Spliff]

Yea, maybe I’m aggy cuz it’s my time of the month, but a bytch been in the gym 15 years and a woman her whole life. There are some principals that apply across training for both genders but don’t step to me like I don’t know what actually works for a woman when there are body comp, muscle fiber, and hormonal differences that make us respond to exercise differently.

days I’m working in the 5-6 rep range, I need 60-75 secs to recover, anything past that is me bullshytting or working out on an unmotivated day. Days I’m working in the 12-15 range, I can superset opposing exercises back to back, no rest. Single exercises, 30 secs between. I’ll go up in weight as I go as well while not dropping reps, women just built different in that respect.

Are those 5-6 reps a grind? How many are left in the tank when you stop at 6?

 

[Koba St]

Back to the gym after a five day rest

Arms and chest day

 

[dora_da_destroyer]

woke up with a sore throat and sore back, had to skip my AM workout. weird ass weather this weekend fukked me up, actually had to turn on my heater last night - think the cold dry air is what killed my throat.

 

[Gully Bull]

Still grinded out a two hour workout ^_^

even worked up to 95percent of one rep max ^_^

 

[Starski]

I wasn’t feeling it this morning

Spoiler

then I remembered it was dead day

 

[Son Goku]

I'm pretty sure that's the study the short-rest group lowered weight to remain in the "3 sets of 8-12" guideline. Anyone that's grinded an 8-12 rep set can tell you the fall-off following just 1min of rest will be significant. So it's not surprising the strength/hypertrophy outcomes will differ greatly. Weight on the bar is everything and the short-rest group took OFF weight. It's no secret straight-sets > reverse pyramid training for gains.

I think we're on the same page. The brehettes in this thread seem to have misconstrued what I was getting at.


Even if the argument that all females require less rest [keywords: for muscle growth] than men is true, it should not be assumed that 50% less rest than men is sufficient for moving heavy weight (<5 reps). Resting 60-75 seconds simply tells me the weight was not sufficiently heavy.


Anyone who lifts (not talking machines or cables but iron) heavy can feel the difference between a 1 minute rest and a 3 minute rest period. Can't tell you how many times I seen a cat miss a lift in the gym because they rushed their rest and didn't slow it down.


If you're in the 8-12 rep range (or higher), then no, I'm not advocating that 3 mins of rest is 'necessary', regardless of sex.

Again, if a girl has 50% of my upper body strength (lb for lb) and 33% less of her lower body combined with more slow-twitch muscle fibers (which we know are more resistant to fatigue than both Type II fibers), then it makes sense for them to need less rest to move moderate weights.

 

[Panther]

Finished Day 1 back in the gym

Leg press was taken so I knocked out an upper body workout. I feel pretty damn good. Shout out to the 37 miles I put in last month, nice jump start before I got back on the weights

Need to dig in the crates and find my old progress log and keep that thang updated.

 

[dora_da_destroyer]

say it year in and year out, i need to make time for yoga. only thing is, i fukking suck at quieting my mind. swear i end up more stressed thinking about everything during yoga vs chillin out