Quote:
Originally Posted by Marcellus
Not sure whether that workout is effective or not but it doesn't remotely fit the description you gave earlier. Sounds like you are doing a 1 body part per workout to faulted program.
Like pen said, as long as you enjoy it and will keep doing it, it will be effective in that manner.
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Yeah, I did mention in the first post that I modified it quite a bit. When I was researching HIT, part of the program is mechanical discipline/perfect form. Any deviation is considered 'failure.' But I'm 54, so I can't go nuclear intensity every workout. What I'm doing is probably more like "Medium-High intensity," lol.
So, in practice, if I'm on Day 4 (back), those isometric holds are to help me get to failure quicker. The 10 seconds is a guideline; i hold as long as I can, which right now is about 20 seconds per with a 20 second rest between reps.
Then when I do the APUs, I've got 30-lbs. assistance, and I'm trying to complete each rep as perfectly as possible, with a 3-5 sec hold at the top/bottom. Contraction is about 1 second, and then I try to make the stretch last at least 3-4 seconds. usually by the time I get to the 5-6 rep of each set, I'm starting to struggle. At that point, I just try to complete at least 5 perfect reps. The last 5-6 reps of the 2nd set are usually hard as hell. Minimal rest for me is about 90 seconds.
It's still really early; I've only been doing this for about a month. But the gains in strength/stamina, or rather the gains in the weight I've been able to move and the number of reps has increased by maybe 30-40%? Of course, i know that a lot of that is just because I'm still ramping up after taking 3 years off from weight training. We'll see how things go a couple months from now.