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  1. #1
    Registered User tadpole25's Avatar
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    Your opinion exercising other muscles during rest?

    This is for full body, 3-4 days a week.

    For example, doing leg workouts in between sets of upper body workouts. For example, doing 1 set of bench presses, then a set of leg presses, then bench presses, then leg presses again, etc. Different muscle groups so there's not much conflict. An advantage of this time efficiency. Instead of just standing by and doing nothing for 90 seconds in between sets, I could be getting more exercises done.

    But are there downsides of this? I assume there must be, otherwise this would be a lot more common?
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  2. #2
    Han shot first! TolerantLactose's Avatar
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  3. #3
    Registered User air2fakie's Avatar
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    Sounds like cardio if you're doing this for your entire workout & not for specific, limited supersets. You likely need to up the intensity of your sets.
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    Originally Posted by tadpole25 View Post
    Instead of just standing by and doing nothing for 90 seconds in between sets, I could be getting more exercises done.
    I can reload half a box of shotgun shells in those 90 seconds. But this is with a progressive reloader, not a single stage. MEC 650N. It's about 10 feet away from my weights.
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  5. #5
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    Those are called alternating sets
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  6. #6
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    Yeah this is a pretty common type of thing to do. I find it works better for exercises that use less weight. Bench and leg press wouldn't work so well cause you'll be so tired or out of breath from moving all that weight. I often superset smaller stuff. So I'll take like 80 minutes on 2 main lifts, then superset a couple easier lifts for the next 10 minutes.
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  7. #7
    Train hard play harder Tommy W.'s Avatar
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    Those are supersets. The exercises should be back\chest, bis\tris, etc
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    Unregistered User MyEgoProblem's Avatar
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    Sure why not..
    Just don't be a prick and hog kit when its busy.

    Id rather sit down and rest tho, i care about performance more than just getting the work done faster
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    If a post sounds like N=1 and that they have no experience coaching anyone but them selves?

    Do the math. You ain't that person, their experience probably isn't going to be yours. Can still be useful for inspiration - try things, follow athlete response and track trends In your training.
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  9. #9
    Registered User lsiberian's Avatar
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    I personally like doing this with accessories, but my gym gets busy so I normally don't.
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    Registered User jaxqen's Avatar
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    If you are talking about alternating exercises, with enough rest, it can work.

    bench
    rest 2-3 min
    leg press
    rest
    bench
    ....


    If you are talking about supersets, with no pause or short rests, probably not, unless you have a great work capacity and a great cardiovascular system.
    I am talking about bench and leg press, because for isolation supersets can work.
    curls+pushdowns
    knee flexion+knee extension
    calves+lateral raises
    reverse flies+chest flies

    From what I see, you talk about supersets. Not the best for compounds.
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  11. #11
    Unregistered User MyEgoProblem's Avatar
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    Originally Posted by lsiberian View Post
    I personally like doing this with accessories, but my gym gets busy so I normally don't.
    this is what i do when im pressed for time..

    example workout.

    bench day
    main work - pause bench, work up to a top single @8rpe
    assistance work - 3ct spoto press 6x4@7
    supplemental work-
    8 minute density superset - db incline press & db incline rows (takes up a bench for less time when its busy)
    8minute density giant set - rope facepulls & rope curls & rope extentions (easiest setup in the world)
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    If a post sounds like N=1 and that they have no experience coaching anyone but them selves?

    Do the math. You ain't that person, their experience probably isn't going to be yours. Can still be useful for inspiration - try things, follow athlete response and track trends In your training.
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  12. #12
    Registered User GeneralSerpant's Avatar
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    Your body is used to the rest schedule, which is very normal.

    Adding stuff will impact your body's routine.

    You can workout in the manner you're talking about, combining leg drills.

    Keeping rpe low for whatever you add to the routine should be fine. High intensity and muscle exhaustion probably shouldn't be your priority for the alternative exercises, at least not together.

    If you can keep up your prime workout then that is what matters.
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    Not recommended you skip rest. If you aren't training up to a certain percentage of your One Rep Max, that may allow you to feel like you can skip rest. You also aren't gaining like that. Not recommended you stay on TBWs for too long, they aren't optimal for gaining.
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  14. #14
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    Originally Posted by tadpole25 View Post
    This is for full body, 3-4 days a week.

    For example, doing leg workouts in between sets of upper body workouts. For example, doing 1 set of bench presses, then a set of leg presses, then bench presses, then leg presses again, etc. Different muscle groups so there's not much conflict. An advantage of this time efficiency. Instead of just standing by and doing nothing for 90 seconds in between sets, I could be getting more exercises done.

    But are there downsides of this? I assume there must be, otherwise this would be a lot more common?
    Yes, there are downsides of course. Depending on how many reps in each set and how heavy you go, you might be tapping heavily into your anaerobic capacity. Especially if you superset anything with legs. Those are large muscle, and you will be hypoxic as fak after each of those supersets. Thus, you will need a bit longer rests (yes, you still need rest after each of those supersets), and time saved becomes minimal, if any.

    Secondly, your mental focus will drift from targeted muscle group.

    And lastly. From my experience, it is better to superset with only those muscle groups which were a part of workout anyway. And especially not to superset legs with upper body or vise-versa. Some folks do not superset chest with back, or even different groups within back. The reasoning is that there is only so much blood volume in the body to support muscle engorgement. If pump is important for growth, then this hypothesis sounds legit.
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