tips for intense&short workouts
- Thread starter balos
- Start date
Driven2lift
Legend
tips for intense&short workouts
A good pace and intensity can get the job done in an hour,
Definitely work in supersets
Today was:
Squats/weighted Pullups
Lunges/Chinups
Calf raises/Rear delt accessory
Real tight for time but you gotta get it done!
No real method to my madness other than hitting different muscles in my sets, I aim for opposing push/pull when I can (my fave superset is probably bench press and rows)
A good pace and intensity can get the job done in an hour,
Definitely work in supersets
Today was:
Squats/weighted Pullups
Lunges/Chinups
Calf raises/Rear delt accessory
Real tight for time but you gotta get it done!
No real method to my madness other than hitting different muscles in my sets, I aim for opposing push/pull when I can (my fave superset is probably bench press and rows)
simplestacked
Member
I bet the bench press with rows makes for one wicked ass pump !!
georgetown
Active member
Heavy sets with low rest, supersets, drop sets, pyramid sets.
balos
Member
More than anything I was referring to the method to be used for a single muscle group, for example doggcrapp, Gironde style, interrupted series of Massaroni etc.
Thanks
EMPIREMIND
Well-known member
I found that when I trained HIT, and actually trained beyond failure like most of those programs require I just physically couldn't train much longer than that. Around 5-6 WORKING sets and I was done. If the intensity is high enough you really shouldn't be able to do much more.
I personally love volume training so I will do a little of both mixed. I will do volume training, take a 2-5 min rest, an all out HIT set, then move onto another exercise. I also might mix in a few lower rep sets here and there to keep the strentgh work in the mix.
Cole Dreyer
Member
For short and high intense workouts I am a big fan of giant sets. Put 2-4 exercises together and do several potentiating rounds up to maximal loads on each movement and then do 1-2 rounds at maximal loads and that will provide some good stimulus for sure.
balos
Member
Interesting, a good idea and a good suggestion, thanks
Perhaps a bit 'incomplete for bodybuilding but we can integrate
balos
Member
I like too DC
balos
Member
One of my favorite, series interrupted (serie interrotte) of Massaroni:
a load with 8reps what to do, then do 5reps, rest for 20-30 "... repeat until you are unable to complete the 5reps microcycles.
then recovering for 3 minutes and repeat.
You should ideally be between 18 and 23 reps.
otherwise correct the load
a load with 8reps what to do, then do 5reps, rest for 20-30 "... repeat until you are unable to complete the 5reps microcycles.
then recovering for 3 minutes and repeat.
You should ideally be between 18 and 23 reps.
otherwise correct the load
balos
Member
I forgot : after the second maxiseries do (without recovery) an isolation exercise with stripping or dropset for 1 or 2 series and stop workout for this muscle
Ex. Bench press with serie interrotte and final cables flyes
kenpoengineer
Well-known member
Research "One Lift A Day".
PaulBlack
Well-known member
Yeah, Dan John has some pretty informative all round no bull... stuff.
balos
Member
Interesting
I did something similar when I adapted the Bulgarian method
snowwolf
Member
I've really dialed in my HIT workouts these past few months with the help of local ifbb pros who I get to train around every day.
For me i dont do compound sets nor giant sets, supersets I do rarely. Basically you're looking at 3-4 working sets on most compound lifts with 12-16 reps, 30-45 seconds rest between sets. I pushed myself for 6 weeks doing that and I gained some good mass while trimming up a bit. Switched over to some 6-12 rep range stuff now and my personal bests on all my lifts are easily oblitherated. Cant wait to rotate back into doing this style again in a few weeks.
For me i dont do compound sets nor giant sets, supersets I do rarely. Basically you're looking at 3-4 working sets on most compound lifts with 12-16 reps, 30-45 seconds rest between sets. I pushed myself for 6 weeks doing that and I gained some good mass while trimming up a bit. Switched over to some 6-12 rep range stuff now and my personal bests on all my lifts are easily oblitherated. Cant wait to rotate back into doing this style again in a few weeks.