Since T-Nation is the place for weight training conversation and since I came up with this idea after reading a backlog of articles I thought I’d share what I’m going to try for the next 3 months or so as a stop gap measure as I juggle job, school, family, and lifting. My inspiration was simply, time. I needed to use it optimally until my schedule changes. I took information on giant sets (not super sets)rest pause,complexes and just a bit of the 5/3/1.
I workout on a leg-push-pull split. On the first exercise I take 5-7 progressively heavier warm up sets 'til I hit my top working weight. I then use a 30 second rest period and change in natural body leverage to continue the giant set–the weight on the bar always remains the same.
Pull Day is the worst: I warm up then do a strict set;
Pendlay Row prone grip [bent row would work] 3-4 reps. rest 30s
Supine grip (“Yates” or “Kelso”) row usually get 5-6 reps. rest 30s
BB Shrug for about 5-6 reps rest 30s
SLDL I got 4 reps (sucking wind)
Deadlift I got 6 reps (drenched in sweat and shaking)
I might then do a set of some form of a curl once my metcon is up
Push Day 1
Guillotine Press 4-5 careful reps. rest 30s
Close Grip: 5-6 reps. rest 30s
Flat Bench: 6-8 reps
Grab to light plates and do 12-20 side lateral raises
Leg Day
Overhead Squat: 3 rest 30s
Front Squat: 5-6 rest 30s
Squat: 8-10 rest 30s
Combine Hise Shrug breathing with BB calf raise: 10-15 (this sucks)
Push Day 2
(sit at bench press) Seated OH Press 2-4 reps. rest 30s
Guillotine Press: 5-6 careful reps. rest 30s
Close grip: 5-6 reps. rest 30s
Flat Bench: 5-8 reps.
What this means is that the Bent row, OH press, Front Squat, and Close Grip Bench are my heavy compound “increase my strength” exercises. The OH Squats and Guillotine press while taxing serve more as a final hard warm up set because of leverages (for me). If I keep getting “strong” at these movements then I’m functionally strong. The rep ranges for the other exercises are more in line with myofibril hypertrophy and the total amount of reps done in such a condensed time frame contributes to sarcoplasmic swelling. Lastly the almost tabata (I’m not claiming this is that, just sort of similar)pacing leaves me gasping enough to think some metcon effect is going on.
With the initial warm ups for the beginning low rep compound exercise set then subsequent 30 second rests, I can do these workouts in 10 minutes or so and feel DONE, even brutalized.
I’ve only done this through twice and I like it so far. However I cooked this up by making a hodgepodge of other, better studied, methods so I could be bat shit crazy and doing something stupid. Because of that I’m curious to what others think at first glance and if it can make my goals work.
My goals are 1: maximize time but still feel “worked”
2: maintain and increase strength on one big, primary compound exercise per kinetic direction of motion
3: stimulate both types of hypertrophy if possible
4: achieve at least a modest metcon benefit.
Am I spinning my wheels here or does it seem possible? If I’m doing something silly I’d rather learn early in the cycle and try something else out.
Thanks guys, interested in your opinions.