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Beginners program

Maybe I'm just living in my own bubble where you can train like a powerlifter and look like a bodybuilder :P. But I mean look at powerlifters that get rid of the fat or some strength athletes. They have impressive physiques, even though they train with longer rest periods? They don't look like bodybuilders, but they do have lots of visible muscle size.

Rippetoe tells his followers to rest up to 10-15 minutes between sets if they need it. Now I think that is getting a bit excessive.
 
Maybe I'm just living in my own bubble where you can train like a powerlifter and look like a bodybuilder :P. But I mean look at powerlifters that get rid of the fat or some strength athletes. They have impressive physiques, even though they train with longer rest periods? They don't look like bodybuilders, but they do have lots of visible muscle size.

Rippetoe tells his followers to rest up to 10-15 minutes between sets if they need it. Now I think that is getting a bit excessive.
 
Okay, I see where this 8 minutes has come from. Read this page 22: http://books.google.com.au/books?id=09mT_sJ6KxoC&pg=PA21&dq=weightlifting+atp+pc+resynthesis&hl=en&ei=0DWHTe2pJYj6cJ-hoYMD&sa=X&oi=book_result&ct=result&resnum=4&ved=0CD0Q6AEwAw#v=onepage&q&f=false

I've never claimed to know anything about the sport of powerlifting however, logic would state that if one needs 8 minutes for 100% resynthesise of his PCr's levels, then to force an adaptation and improve one's fitness level, one would be wise to reduce the time from 8 minutes to (say) 7 and less. Like I said, I have no clue how a powerlifting comp is conducted and what time frame is allowed between lifts, so I'd leave it and let you take over from here.


Fadi.
 
Okay, I see where this 8 minutes has come from. Read this page 22: http://books.google.com.au/books?id=09mT_sJ6KxoC&pg=PA21&dq=weightlifting+atp+pc+resynthesis&hl=en&ei=0DWHTe2pJYj6cJ-hoYMD&sa=X&oi=book_result&ct=result&resnum=4&ved=0CD0Q6AEwAw#v=onepage&q&f=false

I've never claimed to know anything about the sport of powerlifting however, logic would state that if one needs 8 minutes for 100% resynthesise of his PCr's levels, then to force an adaptation and improve one's fitness level, one would be wise to reduce the time from 8 minutes to (say) 7 and less. Like I said, I have no clue how a powerlifting comp is conducted and what time frame is allowed between lifts, so I'd leave it and let you take over from here.


Fadi.
 
I think 7 minutes was the average rest I saw/heard. Apparently that's about 80% regeneration

Whatever floats their boat I guess :p I'll stick with my 3-5 for now methinks
 
I think 7 minutes was the average rest I saw/heard. Apparently that's about 80% regeneration

Whatever floats their boat I guess :p I'll stick with my 3-5 for now methinks
 
That textbook is incorrect.

Apparently lactic acid does not cause fatigue. It actually helps prolong muscle concentrations... When they did experiments on a frogs leg with electrical current adding lactic acid improved increased the muscles ability to fire.
 
That textbook is incorrect.

Apparently lactic acid does not cause fatigue. It actually helps prolong muscle concentrations... When they did experiments on a frogs leg with electrical current adding lactic acid improved increased the muscles ability to fire.
 
^My coach mentioned something about lactic acid not existing in the human body, it's instead something else that is a useful by-product?

The Hamburgler said:
They're all powerlifters.
And don't shoot the messenger :p

Personally I find 3 minutes is good. Any longer I start to go cold.
Click to expand...

I rest as long as I need to complete the next set. Today between two sets I took three seconds, in the past I've taken 10 minutes. Average would be 4.
 
^My coach mentioned something about lactic acid not existing in the human body, it's instead something else that is a useful by-product?

The Hamburgler said:
They're all powerlifters.
And don't shoot the messenger :p

Personally I find 3 minutes is good. Any longer I start to go cold.
Click to expand...

I rest as long as I need to complete the next set. Today between two sets I took three seconds, in the past I've taken 10 minutes. Average would be 4.
 
My coach uses prescribed rest periods between sets and reps, depending on how many reps are in the set. Different intensity/differents number of reps = different metabolic pathway. Because the program is a form of linear periodisation, you train different pathways throughout the cycle.

The rest scheme is designed around the optimal period for training to produce the most power when using that metabolic pathway. For example when you're in 5RM territory, your relying a lot on ATP-CP, which takes around 2-3 seconds to regenerate between reps. So you take that extra second to get the most power out of each rep.

10 reps = 5-8 minutes per set, 1 second per rep.
8 reps = 8-10 minutes per set, 1-2 seconds per rep.
6 reps = 10-12 minutes per set, 2 seconds per rep.
5 reps = 12-15 minutes per set, 2-3 seconds per rep.
2 reps = 10-12 minutes per set, 3 seconds per rep.

These are based on intermediate to elite levels.

If you are a beginner you should take a few minutes off each of the between rep rests, eg 10 reps = 3 minutes, 8 reps = 5 minutes, 6 reps = 7 minutes, 5 reps = 8-10 minutes etc. If you take too long a rest, your CNS will de-enervate, and your performance can actually go backwards. Because a beginner is using much lighter weights, CNS recovers much quicker between sets.
 
My coach uses prescribed rest periods between sets and reps, depending on how many reps are in the set. Different intensity/differents number of reps = different metabolic pathway. Because the program is a form of linear periodisation, you train different pathways throughout the cycle.

The rest scheme is designed around the optimal period for training to produce the most power when using that metabolic pathway. For example when you're in 5RM territory, your relying a lot on ATP-CP, which takes around 2-3 seconds to regenerate between reps. So you take that extra second to get the most power out of each rep.

10 reps = 5-8 minutes per set, 1 second per rep.
8 reps = 8-10 minutes per set, 1-2 seconds per rep.
6 reps = 10-12 minutes per set, 2 seconds per rep.
5 reps = 12-15 minutes per set, 2-3 seconds per rep.
2 reps = 10-12 minutes per set, 3 seconds per rep.

These are based on intermediate to elite levels.

If you are a beginner you should take a few minutes off each of the between rep rests, eg 10 reps = 3 minutes, 8 reps = 5 minutes, 6 reps = 7 minutes, 5 reps = 8-10 minutes etc. If you take too long a rest, your CNS will de-enervate, and your performance can actually go backwards. Because a beginner is using much lighter weights, CNS recovers much quicker between sets.
 
For most people timing of rest and reps is not required. I do the next set as soon as I feel capable, which can vary from enough time to change the plates, to having a few minutes to catch breath and get psyched up. This doesn't mean waiting till you are completely recovered, just recovered enough to do the next set.

Generally in a comp you'll have at least 5-20 minutes between attempts, depending on how many lifters, how efficient the spotters are, and accidents/misloads etc.
I've never felt the need to do any extra work between attempts, the time flys a lot faster when needing to wrap knees and adjust suits/shirts than in a raw comp.
 
For most people timing of rest and reps is not required. I do the next set as soon as I feel capable, which can vary from enough time to change the plates, to having a few minutes to catch breath and get psyched up. This doesn't mean waiting till you are completely recovered, just recovered enough to do the next set.

Generally in a comp you'll have at least 5-20 minutes between attempts, depending on how many lifters, how efficient the spotters are, and accidents/misloads etc.
I've never felt the need to do any extra work between attempts, the time flys a lot faster when needing to wrap knees and adjust suits/shirts than in a raw comp.
 
As Fadi has previously explained in a weightlifting competition if I was to pull of a 100kg snatch...and I followed myself doing a 105kg snatch I would have about 90 seconds. It's actually 120 seconds..but you have to consider the time it takes to walk to the bar & position yourself.

For this reason lately I've been keeping my rest periods (when doing snatch &/or clean & jerk work) to between 90-120 seconds. At times I've rested a bit longer..for a whole 180 seconds...but those breaks don't happen very often.

My squat work is similar to what a lot of you fellas have said, between 2-5 minutes, depending on the intensity &/or volume. If it were a day of 3 sets of triple at 70%, the rest break would be shorter. If it were 5 singles @ 90%, it would be more like 4-5 minutes.
 
As Fadi has previously explained in a weightlifting competition if I was to pull of a 100kg snatch...and I followed myself doing a 105kg snatch I would have about 90 seconds. It's actually 120 seconds..but you have to consider the time it takes to walk to the bar & position yourself.

For this reason lately I've been keeping my rest periods (when doing snatch &/or clean & jerk work) to between 90-120 seconds. At times I've rested a bit longer..for a whole 180 seconds...but those breaks don't happen very often.

My squat work is similar to what a lot of you fellas have said, between 2-5 minutes, depending on the intensity &/or volume. If it were a day of 3 sets of triple at 70%, the rest break would be shorter. If it were 5 singles @ 90%, it would be more like 4-5 minutes.
 
hey guys,

Would this beginner program be good for one who was wishing to lose weight?

I lost 20KG last year, just going to the gym and lifting a particular muscle each day. I was going with a mate and just did what he did, and just ate correctly.

I went overseas and came back about 6KG heavier, and I now sit at 122KG. I am back into the gym with a different mate, currently doing 3 days, with splits on each day, eg. Monday Chest + Bi's etc.

I found the stronglifts site, and then this one. I want to get down closer to 100KG, but also build muscle. Would this Beginners routine work well for me, even though I am eating well below maintenance?

Cheers,
Brendan.
 
hey guys,

Would this beginner program be good for one who was wishing to lose weight?

I lost 20KG last year, just going to the gym and lifting a particular muscle each day. I was going with a mate and just did what he did, and just ate correctly.

I went overseas and came back about 6KG heavier, and I now sit at 122KG. I am back into the gym with a different mate, currently doing 3 days, with splits on each day, eg. Monday Chest + Bi's etc.

I found the stronglifts site, and then this one. I want to get down closer to 100KG, but also build muscle. Would this Beginners routine work well for me, even though I am eating well below maintenance?

Cheers,
Brendan.
 
The program is good for getting stronger. You lose weight at the dinner table. (as quoted from some famous dude who knows what he is talking about.)
 
The program is good for getting stronger. You lose weight at the dinner table. (as quoted from some famous dude who knows what he is talking about.)
 
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