Workout Routine 8x3, 6x4, 5x5

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Oblivion02

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What should the rest period be between these parameters? I already have everything set up, but Im not sure how much should I wait between sets. 30 seconds? 15 seconds? Thanks in advance guys!
 
30-90 seconds should allow sufficient ATP-CP replenishment.
 
depends if you are going for strenght or size, if you want pure strenght, it doesnt hurt to wait up to 3 minnutes (though its usually not needed not needed) between sets. If its size, then lower than 2 minnutes.
 
I would say you needed more volume.
Unless you have been training for quite some time its hard to get big with low volume.

stick with the 5x5.

But change 8x3 to 8x4, for strength, or 10x4 for size.

and 6x4 to 7x4
 
it doesnt matter when your ready to do the next set with proper form then go.studies have shown for strength or hypertrophy short or long rests between make no difference.
 
Im currently cutting, not getting size, and R Lewis suggested very low reps, and alot of weight and compound excersises. So thats what I was doing...
 
oh your cutting. n that case yeah stick with the heaviest weight you can lift with good form.

Remember your not going to be building any muscle when cutting, Just holding on to what you got.

Better stick with 8x3 and 5x5. they are the best for cutting as you gotta give your body a reason to hold on to the muscle.
 
to be honest it not gonna make much difference when cutting. I would say 90secs rest so you can deffo make the next lift.

however - you could also argue that becuase your cutting you want less rest to keep your heart rate up.

Try both and see what you want to do.
 
I think the less rest would be a bit better, since I dont have a TON of time to be in the gym... But I'll post up after my first week. Thanks ;)
 
When I'm cutting, I try to superset. 30s rest between sets, but I work opposing muscle groups so that you get longer rest between working the same body part. I'm a big fan of supersets :D
 
lets say you are doing a full body workout and you are done with legs (I don't superset legs). You are on to back and chest now. So, after your first set of pullups, you go to the bench and knock out a set. Then back to your pullups, etc etc...taking 30 secs of rest between your pullups and bench. You keep your heart rate up, but give your chest and back longer breaks while you are doing the other. Get what I mean?
 
Oblivion02 said:
Sounds complicated yet fun, DOes it have to be antagonist muscles?
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Doesn't NEED to be, but it usually is. I like supersetting too.

I usually superset inclin bench (sometimes flat) with seated rows.
Dips with pulldowns.
DB military with chinups or underhand pulldowns.
Flat bench with pendlay rows.

But 30 seconds between sets is pretty short in my opinion. After a heavy bench I go right onto a heavy row...30 seconds isn't enough time to rest right there, for me anyway.
 
R.Lewis said:
I would say you needed more volume.
Unless you have been training for quite some time its hard to get big with low volume.

stick with the 5x5.

But change 8x3 to 8x4, for strength, or 10x4 for size.

and 6x4 to 7x4
Click to expand...

Huh? 8x3 and 5x5 still equal 24 and 25 total reps respectively and using 8x3 your load should be a bit higher. Thus, its MORE volume then 5x5.
 
newf said:
Huh? 8x3 and 5x5 still equal 24 and 25 total reps respectively and using 8x3 your load should be a bit higher. Thus, its MORE volume then 5x5.
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I believe he meant volume per set aka low rep, but with low rep you should use a higher number of sets so that you still get a thorough workout.
 
Thank you tony.
But it doesnt matter anyway cos that was before he said he was cutting so that all goes out the window.

Tony - good call with the super-setting.
 
xtonymarsx said:
I believe he meant volume per set aka low rep, but with low rep you should use a higher number of sets so that you still get a thorough workout.
Click to expand...

Volume per set? Are you refering to TUT?

8x3 would be more volume then 5x5 in most cases. Volume is load x reps. Not how many reps you do per set.

8x3@200lb = 4800lb
5x5@190lb = 4750lb

Its wasn't very good advice.
 
Its not really a superset if you rest in between the two workouts. A superset is one exercise immediately followed by another, then resting.
 
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