Jump-setting too good not to do?

[babelbell]

My current workout involves performing a set, resting 60 seconds, then performing a set for an antagonistic muscle group, then resting 60 seconds and repeating the first exercise again and so on. I currently do 32 sets, but as these are jump-setted the workouts only take me 50 minutes to complete. As you are almost constantly doing things for 50 minutes this has a great cardio benefit as demonstrated to me the other day when I played squash/racquetball for the first time in about a month having done nothing but this new jump-set workout. I played for almost 2 hours and barely had any sweat on my shirt whereas usually it's soaked through. I am doing an upper/lower split currently.

I would like to add more variety to the workout in terms of exercises, but I don't really have any juice left after 50 minutes of jump-setting big compounds for chest and back. For example, I would like to add incline DB flyes and DB shrugs. Thus I was thinking of changing to a push/pull split instead, but this would mean I wouldn't be able to jump-set antagonistic muscle groups. It seems a shame to lose the efficiency and cardio benefits that can be gained from doing so much in such a short amount of time!

[rdferguson]

Solution: harden up and do flys + shrugs anyway. No need to completely rewrite/overhaul your program to bring those two exercises in, just do 2 alternating sets of them after your current upper body work. We're talking an extra 5-10min here. You'll survive.

[JSNeves]

what does your current routine look like? 32 sets seems like a lot for an upper lower split, but its hard to judge without seeing everything your doing. at any rate it seems you could likely just replace 2 lifts your currently doing with flies/shrugs on one of your upper body days.

[babelbell]

Solution: harden up and do flys + shrugs anyway. No need to completely rewrite/overhaul your program to bring those two exercises in, just do 2 alternating sets of them after your current upper body work. We're talking an extra 5-10min here. You'll survive.

I can barely bring myself to do the last few exercises as it is and on more than one occasion I have called it a day after the main compound lifts because I just don't feel as though I can go on and put any meaningful effort into the remainder of the workout. Perhaps with time I will be able to cope with more.

what does your current routine look like? 32 sets seems like a lot for an upper lower split, but its hard to judge without seeing everything your doing. at any rate it seems you could likely just replace 2 lifts your currently doing with flies/shrugs on one of your upper body days.

5x10:
Incline DB press / Bent over BB rows
DB shoulder press / Chin ups
3x10:
Triceps dips / BB curls
Lateral raises / BB rear deltoid raise (exrx.net/WeightExercises/DeltoidPosterior/BBRearDeltRaise.html)

[babelbell]

Bump

[Cheeseburger12]

5x10 seems a bit much? Try 3x12 maybe then you'll have enough energy to put in those 2 exercises.