First, the muscle groups get a bit more rest between sets because you're not hitting them directly again after 10 seconds rest. This allows you to stay at the same rest periods for longer, which means you do more overall sets in the 15 minute block of time. More sets means more volume which means more results. Second, antagonistic training is VERY efficient for the nervous system. So this type of training allows you to stay stronger on both exercises and get a lot of good training volume in with very little rest making it GREAT for fat-loss and preserving muscle while training for fat loss.
It also keeps you away from muscular failure so that you're not crushing your recovery systems, which is also VERY important on a reduced-calorie diet where reduced recovery levels can be a big problem. Here are pics of the two exercises in the demo You can use pulldowns if you can't do at least 10 chin-ups. Since my chin-up bar is on my rack, rather than moving the bench on each set, I just opted to straddle the bench at the bottom of the chin-up. As you'll see in the demo video, I take 10 seconds rest between each set. Do 3 reps of bench, rest 10 seconds, then 3 reps of chins, rest 10 seconds, then 3 reps of bench, etc.
Keep going like this for as long as you can. Now here's the thing For me, it was the bench press.
So what I did was kept the rest to 10 seconds going from bench to chins, but increased the rest to 20 seconds going from chins to bench. The Female Body Breakthrough. Dieting for a Lean, Muscular Build. Glycemic Index Food Guide. Weight Training for Women: How Food and Alcohol Affect Diabetes. Runner's World Performance Nutrition for Runners. Secrets of Successful Weight Loss.
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Harnessing The Power Of Protein. Jennie Yoon Buchanan M. Bodyweight Strength Training Anatomy. Stay Fit for Life: Weight Training for Women's Golf: I workout 3 times a week usually. So whats the most often i should use this method? Like 1 week per month or something? I just tried this 4 1st time. Think I did this right, but I just did one exercise in this style. I picked incline bench Did for 15mins str8. After bout 10sets of 10sec rest, I started to struggle. No spotter so i rested for 20secs. Never made it to 40 sec rest within 15mins. But I did struggle with 3rd rep every time.
No question its different, but not sure if I liked it or not. Did do 3 more exercises afterwards for just 3sets each. So, maybe I will give it another go next week. Thanks for the tip Lee. Generally you can stick to a set routine for about weeks before your body adapts and plateaus. But the main thing is just monitor your progress and adjust things accordingly. You can actually base an entire program off this!
I do a 4 split, doing back, chest, biceps, triceps on Day total workout time 45 minutes.
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Then everything else the next day. Can you suggest a workout plan? Hi Mik, ironically enough, I actually intended this style of training to be done with bodyweight exercises where you can get a lot of reps. You can utilize bodyweight exercise using this framework very easily — same exact concept, just changing the exercises. Do you think it would be a good idea to do back squats with different feet positions?
Time-Volume Training… — Lee Hayward's Total Fitness Bodybuilding Tips
Had to go to 20 sec. I struggled with every 3rd rep, but it fit the bill and I had an excellent workout. I finished with incline dumbbells, then flat flies. I had to go a little lighter with the dumbbell weight, but that just shows I finally got some intensity!
Thank you thank you thank you!!!! You could certainly try it for a few weeks and see how it works for you. Once a week is good — I usually do it in the context of a program where I use it twice a week but with different exercises so as not to overload any single movement pattern.
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Thanks for this great tip. I tried this out today with barbell bench press and felt the tension really building up. I tried this for 3 sets: Now my question is this: How often would you incorporate this kind of training in your weekly routine?? Can i do this type of training as a torso body workout? I can get to gym only 3 times a week and total body training have always worked well for me.
What movements should i use? Yep, absolutely — I would focus on the big exercises for back, chest and legs — the rest of your body will get worked secondarily just fine with focusing on those.
This is a very interesting concept. Have you been using time-volume training for a long time?
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