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  1. #1
    Registered User gregbandsm's Avatar
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    Sets between meetings

    Are long periods between sets bad? I have been working from home and brought out my old bench. I have been wondering if my method is hurting my gains. I will go do a set of bench press and then take a meeting for maybe an hour and then do a set of incline. If it is bad for gains why? Because I am letting my heart rate drop?
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    Humble Megalomaniac ElrondHubbard's Avatar
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    There's no hard limit to the rest time between sets for the workout to be effective, but there IS a minimal level of volume you have to lift in order to stimulate the muscle properly. If you're taking an hour between sets, how much total volume are you really getting in?
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    Weak and foolish OldFartTom's Avatar
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    Depends on your goals, there is no "right" answer

    If endurance is your goal, short rests between sets can help (say.. 30 seconds)

    If strength is your goal, longer rests between sets can help (say, 3 minutes). In some cases way more. An hour probably sits securely in the "strength" camp

    Many people want hypertrophy and a compromise between endurance and strength and pick something like 60-90 seconds depending on how hard the last set felt. But that doesn't mean you have to do what they do

    There are some programs that do the work spread across the whole day, but they are pretty exotic programs for advanced Olympic lifters.

    If your prime goal is strength, then just roll with it. Enjoy...
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    You want to keep the blood flow going to the muscle, waiting an hour for another exercise will have no benefits. Carve out sometime when you can give full attention to your workout
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    In it for the gainz RestoringTally's Avatar
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    micro workouts

    I believe what you are doing are micro-workouts.

    As for the results, it depends on your goals. Doing a set every hour or two will not be the same as doing a full workout all at once. But doing a set here and there during the day will contribute to overall volume and have some impact (good) on your health. I would consider it more of a maintenance type workout.

    I have an extra room in my office set up as a gym. Throughout the day I wander in and do a set of something. I still do my full workout 3 times a week. The occasional extra sets add to my weekly volume, but I am not sure that does much for me. The greater benefit is that the micro-workout gets my blood pumping and me breathing hard. It keeps me from spending all day sitting on my ass working.
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    People are really talking nonsense in this thread.
    The total volume you do over months and years is what matters. If the volume and intensity are the same there is not going to be any difference between 5 minutes vs an hour break.
    Of course you wouldn't do this at the gym because it would be a massive waste of time.
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    Are you progressing? That's really the only thing that should matter when you are doing a compounds. Are you getting stronger on the bench? Forget about your heart rate. That's what cardio is for.

    I do this. I do the barbell compounds in the garage first thing in the morning, usually a 5 X 5. And under normal circumstances I have access to 2 different gyms, with cables and machines. I'm currently trying to do everything out a garage due to Covid. But I miss the gyms.

    So whatever the split is for the day, I stay with the theme. Could be squats in the garage, and then leg press, leg curl, and straight leg deadlifts in a gym. I do a rotating PPL.

    The only suggestion I'd make is warmup. Don't do compounds cold. Do some light lifting first before you do these big lift. Make sure your muscle is warm and the blood is flowing.

    But you've got to work with what you have.
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