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Post by alexandra on May 12, 2016 16:34:49 GMT -7
I was wondering if there is any benefit specifically to resting 3 minutes before transitioning to the next grip on the hangboard? If I rest 4 minutes instead, would that change the program/result to less gains?
thanks!
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Post by scojo on May 12, 2016 17:41:41 GMT -7
I don't think it should affect your gains negatively. If you don't rest enough between grips, you will end up training at a lower intensity for each subsequent grip, which may limit your gains. I don't see the harm in increasing the rest times a bit except that it will take more time.
For reference, I usually rest 3 min 30 s because it lets me start at an even minute on my timer (I'm still milking the beginner schema).
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Post by MarkAnderson on May 12, 2016 19:08:41 GMT -7
There is some research that supports a rest period in the 3-5 minute range for strength and 1-2 minutes for hypertrophy. One of the things we mention a lot in the book is the need for "high metabolic stress" (especially for hypertrophy). Keeping the rest period shorter increases the metabolic stress. Body-builders often utilized 1-2 minute rest periods to maximimize hypertrophy. The forearm pump that many hangboarders complain about is a symptom of high metabolic stress. If anything one could argue we should be resting less than 3 minutes. I think given the relatively poor circulation in the forearms, and the desire to gain both strength and hypertrophy, 3 minutes is probably a good compromise (sufficiently short to develop/maintain a mild pump, yet long enough for phosphagen stores to replenish).
Anyway, whatever you use, I recommend you be consistent with your rest interval, for the sake of comparing your results form workout-to-workout/season-to-season. I do ~ 20 sets, so adding a minute between sets increases the workout by 20 minutes. That's another thing to consider if you're short on time.
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Post by alexandra on May 12, 2016 19:44:00 GMT -7
Thanks Mark, I was only thinking of changing the rest between different grips, not between every two sets. So, say I am doing closed crimp, I finish my first set, I rest 3 minutes, I do the second set, then I rest 4 minutes and transition to the next grip (e.g. MP 1 pad). Does the hypertrophy argument apply there too? or is it mostly important if you repeat the same exercise? (assuming that different grips train strength at very different angles as mentioned in the book.
By the way, I am not able to experimentally back up the research regarding strength and hypertrophy. I did a two month high-rep minimum rest program and I saw huge gains, comparable to the gains I saw in a couple of years of strength training!!!
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Post by MarkAnderson on May 13, 2016 19:29:50 GMT -7
Thanks Mark, I was only thinking of changing the rest between different grips, not between every two sets. So, say I am doing closed crimp, I finish my first set, I rest 3 minutes, I do the second set, then I rest 4 minutes and transition to the next grip (e.g. MP 1 pad). Does the hypertrophy argument apply there too? or is it mostly important if you repeat the same exercise? That's a good question. I don't know how long the matabolic stress needs to be maintained to stimulate a satisfactory response. I would think longer than the ~8 minutes it would take to complete two sets and the ensuing rest periods. However, even if you assume that each grip would create an 8 minute "interval" of high metabolic stress, the total duration of those intervals might be sufficient (48-56 minutes or so?). On the other hand, the periodic extra rest might undermine the response. I really have no idea (and I doubt existing science does either). I did a two month high-rep minimum rest program and I saw huge gains, comparable to the gains I saw in a couple of years of strength training!!! Does that mean you saw huge gains in your 1RM, in the # of reps you could do at the high-rep resistance, or the resistance you could handle at the same number of (high) reps? |
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Post by scojo on May 14, 2016 18:37:12 GMT -7
Whoops, I wasn't thinking about hypertrophy at all... just about muscle recruitment.
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Post by alexandra on May 16, 2016 8:56:07 GMT -7
I did a two month high-rep minimum rest program and I saw huge gains, comparable to the gains I saw in a couple of years of strength training!!! Does that mean you saw huge gains in your 1RM, in the # of reps you could do at the high-rep resistance, or the resistance you could handle at the same number of (high) reps? Mark, the gains on the number of reps I could do in high resistance were definitely big. I also checked my one rep max back squat and it has increased by almost 10% (without training specifically for 1RM at all during this period. I went from 175 lbs back squat to 190 lbs back squat (I was not very rested when I checked my 1RM, and it felt like I could even do 195 lbs on a better day). Noticeably, I was stuck at 175 lbs back squat for one year, while that whole year I was specifically training to increase my 1RM (so I would do squats twice a week, once back and once front squat, first week 5 reps at a 75%, then 3 reps at 85%, then 2 reps at 90-95% and then after these three weeks I would start again on 5 reps at the weight I did my 3 reps the cycle before). No matter what I did or how much I squatted, it seemed completely impossible to go beyond 175lbs. Then I did 10 workouts of the 20-rep Max program I described in this thread rockprodigytraining.proboards.com/thread/949/slow-week-end-phase?page=2&scrollTo=6378 and boom! In only a month and a half, I saw such an improvement... Not sure how to explain it! |
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