20 seconds and GO!

  1. 20 seconds and GO!


    im trying this out...

    warm up set 50% target work weight 10 reps
    30-40 sec rest
    warm up set +5lbs 8 reps
    30 - 40 sec rest
    warm up set +5 lbs 6 reps
    1 minute rest

    1st work set target weight 12 reps
    20-40 sec rest
    2nd work set weight drops my reps now can vary from 7-10 depending on how far i can push the concentric (right word? positive lift)
    20-40 sec rest
    3rd work set drop weight and again 7-10 reps

    basically i try to hit 8-12 on all work sets but due to low rest periods i usually fail in at around 7 reps for 2nd and 3rd set...

    is this better than 8-12 reps of a target weight and resting 2-3 minutes in between sets??

    oh yeah hypertrophy goals ...this almost resembles a drop set routine dont you think?

    my question is for PURELY hypertrophy, is 8-12 reps with 2-3 minute rests better than 8-12 reps 20-30 seconds rest in between??

    i know people respond differently but im asking generally which one you think would be better?

  2. it would seem that going for the higher reps would allow more of a burn. you might also try to lower the weight so that you can go for the lower rest time which is what you seem to really want- just be careful of overtraining. by the way, what does your split per week look like.

  3. i forgot to add that i try to do 4 sec negatives and 2 sec positive.
    My question is really the time of rest. Im not sure if im maximally training my muscles for hypertrophy given the 20 second rest period.

    my split looks like

    Monday - Back
    Deadlifts - 3 sets of 8-12 reps
    Seated Cable rows - 3 sets 8-12 reps
    Wide grip pull ups on an assist machine 3 sets 8-12 reps
    lat pull downs - 3 sets 8-12 reps (sometimes what i do is after 1 set i do stiff armed pullover - is this what you call it where i push down the cable thingy where you do your tricep pulldowns with a straight arm from shoulder to my legs - also 1 set of this)

    close grip pull downs on a v bar to my chest - 3 sets 8-12 reps
    upper back machine which is like a tbar row - 3 sets 8-12 reps

    then if i have time i put shrugs here too if not i do it on fridays which is shoulder leg day - 3 sets 10-12 reps

    around 20-40 seconds between sets and about 1-2 minutes between exercises.

    Tuesday - bicep cardio day
    a bit of biceps if i feel i didnt hit it enough last monday

    dumbbel curls - 3 sets 8-12 reps
    hammer curls - 3 sets 8-12 reps
    forearm exercises 3 sets 8-12 reps

    HIIT cardio - well i try to make it HIIT hehehe... on the rowing machine....what i do is i row easy for 1 minute then row hard 1 minute for 12-20 mins.


    i box for 30 seconds all out and then bike for 1 minute relaxed biking to catch my breath - 15-20 mins.

    Wednesday - Chest Tricep day

    Flat dumbbell bench press - 3 sets 8-12 reps
    Incline dumbbell press - 3 sets 8-12 reps
    wide gripped dips for the chest 3 sets 8-12 reps (a lil bent over)
    if i feel my pecs arent worked (funny but i never really feel the pump with the presses its like it hits my shoulders more and with the reduced cadence my triceps start getting tired too)
    i add pec machine 3 sets 8-12 reps

    either french presses or lying tricep extensions 3 sets 8-12 reps (i usually dont finish the 8-12 reps i think triceps too tired so it usually ends up like 6 reps)

    then just do a lil tricep pulldown to feel the burn

    Thursday Abs and HIIT

    i either row or do biking HIIT

    again 1 minute relaxed 1 minute power

    for abs i try to do
    leg raises pausing and bringing up my pelvis from the bench im lying on 3 sets 15 reps ( 1st 2 sets are usually weighted with a 5lb dumbbell and the last set usually weighted till like the 8th rep then i drop the weight and finish the 15 reps)

    swiss ball crunch 3 sets 15 reps
    rope crunches 3 sets 15 reps

    another problem with my crunches i cant seem to feel them but if i touch my abs they contract but i can never seem to feel the exercise

    Is feeling the exercise ABSOLUTELY necessary??

    Friday - shoulder leg day
    shoulder press with dumbbells - 3 sets 8-12 reps
    latereal raises - 3 sets 8-12 reps
    if im bored i add cable exercise for my rear deltoid 3 sets 8-12 reps

    leg press 3 sets -8-12 reps
    leg extension 3 sets 8-12 reps
    calf machine 3 sets 8-12 reps
    adductor machine 3 sets 8-12 reps

    shrugs if i dont get to fit it on monday

    THANKS for reading through this.....

    I feel that sometimes since i dont feel the exercise i tend to overtrain like the pec machine on tusdays and the real high volume on pulldowns on mondays. is this true?

    My chest isnt developing as much as i want to so im frustrated with my chest workout. im all for hypertrophy as of the moment.

Similar Forum Threads

  1. Starting heavy and going light on bench
    By mbm87 in forum Training Forum
    Replies: 12
    Last Post: 03-10-2010, 05:03 AM
  2. Anabolic 20-Hydroxyecdysone and Ecdysones?
    By Alpha R in forum Supplements
    Replies: 9
    Last Post: 12-18-2009, 04:35 AM
  3. Grew apart from Friend and going to his wedding ?
    By machine528 in forum General Chat
    Replies: 26
    Last Post: 02-18-2009, 07:12 AM
  4. Grab-And-Go Breakfasts
    By jjohn in forum Recipes
    Replies: 0
    Last Post: 06-13-2006, 09:13 AM
Log in
Log in