OT: My new workout twist: start your sets every minute on the minute.

[LionJim]

I won't do this on the bench as I'm always a little nervous when benching "big" (I rarely use a spotter), but for the other stations this really kicked my ass, it really seems to keep you focused and it's really helpful when you're pressed for time. It seems that you don't need to lighten up all that much, either.

 

[Coultr77]

How many minutes in between? Haha

 

[Nashville Lion]

I won't do this on the bench as I'm always a little nervous when benching "big" (I rarely use a spotter), but for the other stations this really kicked my ass, it really seems to keep you focused and it's really helpful when you're pressed for time. It seems that you don't need to lighten up all that much, either.

I don't specifically do what you mentioned but I am a big believer in tempo....even with resistance training i think you can incorporate some cardio into a workout. I like to do weight lifting with little rest....by combining multiple exercises.
Unless you are specifically training for a bench press competition, there is no reason why you cannot get stronger (total body) but using such methods.
I like to do like 45 minutes of weight training with very little rest at all....by going from say....bench press, to a set of squats, to say a core exercise like planking....you can still lift heavy but your heart rate stays up and you are exhausted at the end.

 

[LionJim]

I don't specifically do what you mentioned but I am a big believer in tempo....even with resistance training i think you can incorporate some cardio into a workout. I like to do weight lifting with little rest....by combining multiple exercises.
Unless you are specifically training for a bench press competition, there is no reason why you cannot get stronger (total body) but using such methods.
I like to do like 45 minutes of weight training with very little rest at all....by going from say....bench press, to a set of squats, to say a core exercise like planking....you can still lift heavy but your heart rate stays up and you are exhausted at the end.

45 minutes is plenty if you keep a good steady tempo and stay focused. Drop sets are a quick way to get in some quality lifting, also. It made for a good combination for me, very pleased.

 

[Nashville Lion]

I have not done dropsets in years but I agree...they work to totally exhaust the muscle. For me as i get older, the exercise has changed. when I was younger it was all about the mirror...and now it is all about function. It is making sure I can do my every day life activities better. I want to keep a strong core, strong back, and healthy heart...and I still love chest for the mirror. LOL

 

[LionJim]

I have not done dropsets in years but I agree...they work to totally exhaust the muscle. For me as i get older, the exercise has changed. when I was younger it was all about the mirror...and now it is all about function. It is making sure I can do my every day life activities better. I want to keep a strong core, strong back, and healthy heart...and I still love chest for the mirror. LOL

LOL, yeah, if you still got a chest you hide your paunch that much better. That's the real weakness in my routine, my diet. Pathetic.

 

[Michael.Felli]

Welcome to the party...

 

[LionJim]

Nice sets in the video, awesome teamwork. I discovered that when you have a spotter, even if he doesn't touch the bar at all, you'll get an extra rep or two out of it because you're no longer worrying about getting caught under the bar.

 

[Nashville Lion]

That is so true Lionjim.

 

[PSU Mike]

I don't specifically do what you mentioned but I am a big believer in tempo....even with resistance training i think you can incorporate some cardio into a workout. I like to do weight lifting with little rest....by combining multiple exercises.
Unless you are specifically training for a bench press competition, there is no reason why you cannot get stronger (total body) but using such methods.
I like to do like 45 minutes of weight training with very little rest at all....by going from say....bench press, to a set of squats, to say a core exercise like planking....you can still lift heavy but your heart rate stays up and you are exhausted at the end.

I've traditionally alternated (roughly) opposing muscle groups in conjunction with yours and Jim's plans. Quite efficient. Not a max-friendly workout, but a great complement to running.

 

[Nashville Lion]

Hey PSUMike...that is exactly my thought too....weight lifting combined with running keeps me in shape. Very efficient indeed.

 

[PSUMINN]

I won't do this on the bench as I'm always a little nervous when benching "big" (I rarely use a spotter), but for the other stations this really kicked my ass, it really seems to keep you focused and it's really helpful when you're pressed for time. It seems that you don't need to lighten up all that much, either.

Try Tabata. 20 seconds on the movement (all out), 10 seconds off. Repeat 8 rounds. Strength, cardio, fat burning! We typically do it with 3 different movements/exercises, moving from one to the next, i.e., pull-ups, bench (or push-ups) and push press (military press).

 

[LionJim]

Try Tabata. 20 seconds on the movement (all out), 10 seconds off. Repeat 8 rounds. Strength, cardio, fat burning! We typically do it with 3 different movements/exercises, moving from one to the next, i.e., pull-ups, bench (or push-ups) and push press (military press).

yeah, here's Dan John on tabata. https://www.t-nation.com/training/tabata-method-perfected

You can do it with all one exercise, but I think your way, or doing it with just two, is better.

 

[PSUMINN]

Good article. Yes, let me clarify, we do all 8 rounds of the first exercise, before moving to the second, then the third. 12 minutes of 'hell', but feels great. We mix it up with some of what is in that article, including the bikes.

 

[GOPSU01]

I been doing EMOM sets for a while. Either snatch grip high pulls or hang cleans before a workout. Works great mentally and physically plus it works the yoke well