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  1. #1
    Registered User lifechange99's Avatar
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    Can you build muscle or at least maintain it with short rest periods

    Im just wondering if you can build muscle with the weight trsining this program outlines. Its a three day upper/lower split and the workouts are 45 minutes each . Each body part is basically hit every 5 days for a brief effort. 6 sets in a pyramid style fashion the reps are 12 ,10 ,8, 6 ,12, 12. The rest between sets is only 60 seconds
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    Kiwi Battler BenMcLeodNZ's Avatar
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    Yes, and 60 seconds isn't short, that was the standard rest period before smartphones were a thing.
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    Registered User Darkius's Avatar
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    How much of rest is evacuating lactic acid from the muscle and how much is it the body processing the lactic acid? Or is regeneration of ATP the limiting step?


    If someone alteenates between bench press and rowing, how much can time can he save?

    When I finish a set, I want to catch my breath before thinking about using another muscle group. So at least a 60 second rest is needed either way. If someone does switch right over, he likely was not push close to failure.
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    Registered User TheShadowMan's Avatar
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    Personally, I love pyramiding. The only rest I get is in between sets when i'm changing weights, then I hit the next set. I used to sit down for rest between, but i'd find it was making the workout take an insane amount of time, whereas this method allows for a shorter one. It also helps you stay in your natural active rhythm the whole time.
    Back to basics full body routine: https://pastebin.com/5BgKgrMv

    Training journal: https://igoodies.000webhostapp.com/?viagra=showthread.php?t=178059671&p=1598034261#post1598034261
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    Unregistered User MyEgoProblem's Avatar
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    Almost everything works.
    Don't major in the minors unless you are a competitive athlete or bodybuilder.

    With sufficient workload/Intensity/recovery and ESPECIALLY if you are bought in to the system.

    Its hard to **** this it. The difference between 80% gains and 100% is a hugely disproportionate effort that requires genetics, lifestyle and having not a lot else to do with your life.

    80% is more than most gym rats get because they are lazy

    If you follow a few basic guidelines
    10-20 sets per week near failure for hyp
    Spread each muscle group over 2+ sessions/week
    Dont be an idiot
    And adjust uo/down to your PERSONAL response
    Youre doing much better than 90%
    FMH crew - Couch.
    Washed up meathead

    I don't always reply to threads. Cos I don't always remember I posted in the first place😅
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