Rest periods and antagonist. need advice

N

nitto1320i

0
just wondering since im new to weight lifting but iv'e been doing pushups, pullups and cardio since with no impressive gains, so i decided to hit the gym with heavy lifts for Hypertrophy..

Q1:
if i do Flat BB Bench Press 3x18 with 60 sec. rest for each set, how many seconds or minutes should wait before i jump to another exercise(ex. going for Sumo style deadlift)? i couldn't find a direct answer to this one since all the rest period i see are those with each exercise rest sets.

Q2:
how exactly do you perform antagonist exercise?
assuming i would do an alternate for these exercises.
A1 Chest: DB flat
A2 Back: DB bent over row

the reason for this is that i am following a program which has antagonist on my second week. example i would do DB flat 3x8 and DB bent over row 3x8 on my regular or first week. Then on my second week i should do antagonist alternating DB flat and DB bent over. Should i do this?
ex.
DB flat 1x8,DB bent over 1x8,DB flat 1x8,DB bent over 1x8,DB flat 1x8,DB bent over 1x8.

Really need help on this matter since im starting the program soon. thanks in advance. :)
 
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A1 and A2 is to be done alternating, yes. One set of A1, one set of A2, one set of A1 again, and so on.

rest between exercises: rest as much as you feel you need.
 
Everyone is different but here are just some general guildelines that you can tweak / adjust for what works for you:

Lifting:
1) Try doing 3-5 sets per movement with 3 (more for muscle gain) and 5 (for endurance / weight lost)
2) Reps in range of: 4-8 is for mass / poer; 8-12 is for standard, 12-16 is for weight lost / endurance
3) ALWAYS ALWAYS KEEP YOUR FORM (correct form that is)

Resting between sets:
1) Resting 60-90 seconds between sets are for weight lost / endurance
2) 2-3 minutes is stand
3) 4-5 minutes is for powerlifts

Resting between workout:
This really varies with your body but
1) allow at least 24 hours of rest before working out again if you want growth; ie if you lift Monday, rest that body part Tuesday. You can lift that part again on Wednesday at earliest but my personal perference is at least Thursday or Friday.

Now, after a year+ of constantly lifting 3 times a week; I just go by soreness. If I am still sore, I not workout that area and may wait even up to one week. However, when I first started up again, I was sore ALWAYS for like 1 solid month. First week, I could not move, 2nd week I got some feeling back in my body again....

Good luck and remember, "Outer Strength will only show up after you have inner power."
 
tic said:
Everyone is different but here are just some general guildelines that you can tweak / adjust for what works for you:

Lifting:
1) Try doing 3-5 sets per movement with 3 (more for muscle gain) and 5 (for endurance / weight lost)
2) Reps in range of: 4-8 is for mass / poer; 8-12 is for standard, 12-16 is for weight lost / endurance
3) ALWAYS ALWAYS KEEP YOUR FORM (correct form that is)

Resting between sets:
1) Resting 60-90 seconds between sets are for weight lost / endurance
2) 2-3 minutes is stand
3) 4-5 minutes is for powerlifts

Resting between workout:
This really varies with your body but
1) allow at least 24 hours of rest before working out again if you want growth; ie if you lift Monday, rest that body part Tuesday. You can lift that part again on Wednesday at earliest but my personal perference is at least Thursday or Friday.

Now, after a year+ of constantly lifting 3 times a week; I just go by soreness. If I am still sore, I not workout that area and may wait even up to one week. However, when I first started up again, I was sore ALWAYS for like 1 solid month. First week, I could not move, 2nd week I got some feeling back in my body again....

Good luck and remember, "Outer Strength will only show up after you have inner power."
Click to expand...

Thank you for the tips. I learned something new today.:beerchug:
 
in addition, can compound exercises and isolation work on the same day/workout? assuming i do bench press that targets specific muscles like chest, shoulder and triceps. Then i do an isolation exercise for my triceps like Two Arm Standing Dumbbell Extension. Would these exercise be fine? i workout 3 times a day, at least 48+ hours before i hit the gym again. my current program suggested i do 4 compound and 2 single joint exercises. sorry for asking a lot of questions, i just want to be safe than sorry. :)

oh, and btw, how does RM works since i see a lot of program that says to measure ex. 1rm of whatever.. :D
 
yeah, it's fine to do some isolation exercises, but put them last in your workout as you don't need as much energy for them as for the big exercises.

RM is repetition maximum. To test 1RM you would find the heavies weight you can lift for 1 repetition on a specific exercise. There really is no point in finding it, though, it's mostly just for bragging rights and if you're a powerlifter/weightlifter who competes with 1RM.

A lot of program says to use a specific %of 1RM on different exercises, IMO, just choose a weight that is challenging for you and don't worry about the %1RM thing.
 
Karky said:
yeah, it's fine to do some isolation exercises, but put them last in your workout as you don't need as much energy for them as for the big exercises.

RM is repetition maximum. To test 1RM you would find the heavies weight you can lift for 1 repetition on a specific exercise. There really is no point in finding it, though, it's mostly just for bragging rights and if you're a powerlifter/weightlifter who competes with 1RM.

A lot of program says to use a specific %of 1RM on different exercises, IMO, just choose a weight that is challenging for you and don't worry about the %1RM thing.
Click to expand...

hi karky, my program looks something like this:
Code: 
Workout 1
    Sets: 3
    Reps: 5
    Rest: 60 seconds between sets
Workout 2
    Sets: 3
    Reps: 8
    Rest: 90 seconds between sets
Workout 3
    Sets: 2
    Reps: 15
    Rest: 120 seconds between sets
Week 2
    Perform with the same parameters as Week 1, but execute 
    antagonist training for all six exercises.

my concern is finding the load failure for my set. for workout 2, do i need to change my load lower or should i stick with the load i use for workout 1? coz the way i see it is that if i lift ex. 50lbs and would be close to failure on my 3rd set for last rep, then im not sure if it would be close to failure on workout 2/3 with the same load as workout 1. :S it also recommends that i increase the load 1.25 to 2.5% with each subsequent workout. Thanks again, hope you can help me with it. :)
 
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nitto1320i said:
hi karky, my program looks something like this:
Code: 
Workout 1
    Sets: 3
    Reps: 5
    Rest: 60 seconds between sets
Workout 2
    Sets: 3
    Reps: 8
    Rest: 90 seconds between sets
Workout 3
    Sets: 2
    Reps: 15
    Rest: 120 seconds between sets
Week 2
    Perform with the same parameters as Week 1, but execute 
    antagonist training for all six exercises.

my concern is finding the load failure for my set. for workout 2, do i need to change my load lower or should i stick with the load i use for workout 1? coz the way i see it is that if i lift ex. 50lbs and would be close to failure on my 3rd set for last rep, then im not sure if it would be close to failure on workout 2/3 with the same load as workout 1. :S it also recommends that i increase the load 1.25 to 2.5% with each subsequent workout. Thanks again, hope you can help me with it. :)
Click to expand...

That looks like Chad Waterbury's TBT workout. I did that one myself about a month ago.
 
nitto1320i said:
yeah thats the one. :) how did it go for you? why did you stop?
Click to expand...

It was ok. It was very similar to the full body workout that I did from Men's Health magazine a month before (and liked a lot). So I basically did CW's for 4weeks and now back to doing split workouts. Everyone grows differently and I find my gains from splitting up my workouts vs. full body.

It had a descent variety of exercises though. I'd def finish it and then move to something different.
 
When you have to do more reps you should decrease the weight. If you reach faliure at the last set of 5 with 50lbs, then you won't be able to use 50lbs for 8 reps ;)
 
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