I am doing a 6x6 fullbody workout consisting of 6sets of 6 reps and 6 exercises. My rest time between each set is around 45 seconds. My question is should I reduce the rest time 5 sec each week or keep the rest time the same and increase the weight about 2.5%?
I am doing a 6x6 fullbody workout consisting of 6sets of 6 reps and 6 exercises. My rest time between each set is around 45 seconds. My question is should I reduce the rest time 5 sec each week or keep the rest time the same and increase the weight about 2.5%? [/quote]
I vote for trying to increase the weight.
That is my thinking, but it will be hard to increase on dumbbell exercises for 6sets of 6. My thinking for dumbbell exercises is to reduce rest times or increase the weight for about 3sets then drop the weight for 3sets.
Wow your only resting :45 and performing 6’s. Whenever I work in the 6 or less rep range I’m usually training with pretty heavy weights, at least for me.
I would think that you would get more bang for the buck if you rested longer and tried to increase the weight as you moved along.
I’d be interested in reading what the other guys on the site think.
My vote goes to 2.5% increase until you plateau hard. Then I’d reduce rest and probably take off 1 set for each muscle group and eat more food to test the waters of overtraining.
6x6 workout? Is that like 5x5 with a patch update?
Assuming that you are trying to get bigger and stronger I recommend you:
Make sure that you’re eating enough to make a measurable weekly increase in bodyweight (about 1 lb).
Make sure that your volume per exercise increases every session. Aside from resting longer to use heavier weights you could:
a) Add reps
b) Add sets
Don’t become a slave to any predetermined rep/set scheme. Lift heavy but make sure your volume increases!
Volume = rep X set X weight
Or you can keep volume the same, but perform it in a short amount of time (a.k.a: Increased Density).
CW has a good article on manipulating your workout to achieve greater volume that I think you should read.
The 6x6 I believe is one of Vince Gironda’s workout. It is similar to the 8x8, but the 6x6 is geared more towrds mass.
I will go back to one of CWs workouts. I have been doing his workouts for the past 5-6 months.