strength program... am I doing this right?

[am777]

I started a new program that incorporates some strength days. It is a 6 day push/pull/legs split with two rest days with 3 being strength and 3 being hypotrophy days. I am new to strength training and never rested more than 1 minute 30 seconds and this program requires me to move heavy weight and take 3 minutes rest minimum. Week 1 has me for example doing 3 barbell bent over rows then rest 3 minutes repeat for 4 sets. I am not really out of breath at all starting my second set nor am I sweating like a pig but I know this is the highest I can lift for 3 reps with good form so my question is to guys who are on similar programs is this okay? or should i increase the breath so that I am shattered at an end of set 1 and really need that 3 minutes for recovery?

[TheGymWits]

The recovery period is not so much about your breathing as much as it is giving your muscles time to recover from the exercise.

I started a new program that incorporates some strength days. It is a 6 day push/pull/legs split with two rest days with 3 being strength and 3 being hypotrophy days. I am new to strength training and never rested more than 1 minute 30 seconds and this program requires me to move heavy weight and take 3 minutes rest minimum. Week 1 has me for example doing 3 barbell bent over rows then rest 3 minutes repeat for 4 sets. I am not really out of breath at all starting my second set nor am I sweating like a pig but I know this is the highest I can lift for 3 reps with good form so my question is to guys who are on similar programs is this okay? or should i increase the breath so that I am shattered at an end of set 1 and really need that 3 minutes for recovery?

[GinjaNinja85]

Did you say 3 rep barbell rows? Never seen that before...

I find that on squats and deads I rest 4-8 minutes, or even 10 after a really tough set. Bench and other upper body lifts is more 3-5 minutes. You need to be able to give it your all. If I'm at the start of a program, and things are light, I don't rest all that much, but once your busting your guts to get through the lifts, you need those longer rest periods.

[am777]

Did you say 3 rep barbell rows? Never seen that before...

I find that on squats and deads I rest 4-8 minutes, or even 10 after a really tough set. Bench and other upper body lifts is more 3-5 minutes. You need to be able to give it your all. If I'm at the start of a program, and things are light, I don't rest all that much, but once your busting your guts to get through the lifts, you need those longer rest periods.

yh my question is what defines a really tough set I mean I was rowing 95kg which for me is quite heavy (might be nothing for some of the people here) and I felt it significantly in my lats.. but I felt okay after like 2 minutes to go again. Should I up the weight? next week I am to lift same if not higher weight for 5 reps of 4 sets..

[GinjaNinja85]

yh my question is what defines a really tough set I mean I was rowing 95kg which for me is quite heavy (might be nothing for some of the people here) and I felt it significantly in my lats.. but I felt okay after like 2 minutes to go again. Should I up the weight? next week I am to lift same if not higher weight for 5 reps of 4 sets..

Doesn't the program tell you what to do? Rest as long as you need. If you're ready to complete another set after 2 minutes then there's no point in waiting. But yeah, clearly room to add weight (bit by bit) if that's the case.

[am777]

Doesn't the program tell you what to do? Rest as long as you need. If you're ready to complete another set after 2 minutes then there's no point in waiting. But yeah, clearly room to add weight (bit by bit) if that's the case.

yh it says if its easy add some weight aprox 2.5 kg.. I think I will try that next week and see how it goes

[GinjaNinja85]

What it should say is "if you complete all reps add weight"

[am777]

What it should say is "if you complete all reps add weight"

yep that is what it actually says is if you are not struggling to finish the reps then you are stronger than you think so add more weight