Supersetting: weight session and cardio all in one?

mmapags

Chieflrg wrote: »

mmapags wrote: »

Chieflrg wrote: »

Oh I read it as you take roughly 90 seconds before you hit that exercise again. Which would be a entire round of the five.

Take it for what it worth but since your goal is hypertrophy then you might have better results if your use several groupings of two so the rest periods isn't so long in between sets for the same exercise. Most people respond best to rest periods of 15-60 seconds per exercise.

Do I understand you correctly that shorter rest periods is better for hypertrophy? I am under the impression, possibly incorrectly, that volume was the prime driver of hypertrophy. I'm just thinking that if I was only resting, say, 60 seconds after a good set before hitting the next one, it would cut into my volume as I would fatigue sooner.

Interested in your perspective as I respect your opinion and your experience based on your posts.

I agree with you if we are discussing either strength or hypertrophy the driver is volume at a useful intensity.

In this case the OP is describing twenty minutes or less for five different exercises. Which isn't ideal, but there are ways to optimalize this situation.

1. Making the rest periods shorter with the appropriate amount of volume, but keeping the tonage lighter overall. By shrinking the rest periods this will drive the intensity to a useful level even though it relatively low when compared to the 1RM. It's been shown that even at 30% some lifters will respond well.
2. We could also utilze myo reps for the smaller muscles. Studies have shown that this is a very efficient way to produce hypertrophy when perform correctly. This utilizes about 15 seconds of rest after the initial activation set.
3. Time would be crunched in this situation but a another way is to set a timer to six minutes and do as many reps as possible while leaving one maybe two in the tank. This will get a good amount of volume with some autoregulation.

The idea with is getting close to failure while activating all the muscle fibers possible to achieve hypertrophy.

Obviously there are endless possibilities to how we achieve volume, intensity, and adequate recovery.

My recommendation is just one that on average would give a good response to most lifters with the hypertrophy primary goal.

* Edit to add~
* This would not mean you would use the exact same weight for each lift that you do currently, but a lighter but relative to the rep scheme/rest time.

Thanks for the clarification. I get it now that you were giving options specifically for the OPs situation.

jseams1234

Chieflrg wrote: »

jseams1234 wrote: »

Schoenfeld and a bevy of other researchers: https://www.ncbi.nlm.nih.gov/pubmed/26605807

Longer Interset Rest Periods Enhance Muscle Strength and Hypertrophy in Resistance-Trained Men.

Schoenfeld, BJ, Pope, ZK, Benik, FM, Hester, GM, Sellers, J, Nooner, JL, Schnaiter, JA, Bond-Williams, KE, Carter, AS, Ross, CL, Just, BL, Henselmans, M, and Krieger, JW

I agree with mmapags - super short rest periods would severely impact my performance and would impact not only my volume but intensity. I'm failing to find any current research that suggest such short rest periods are good for either strength or hypertrophy.

There are many. Here is one.
https://www.ncbi.nlm.nih.gov/pubmed/28617715

Once again, I'm not saying this is optimal for everyone or for full body, but in the case with time limits the OP posted, it is a option.

Interesting link - it seems primarly focused on the modality of "rest pause" training. It seems equivalent to traditional multi set training with built in rests... with the exception of the thigh muscles which seemed to have a better hypertrophic response to rest pause.

Outside of some specific applications (usually involving rest pause or drop sets), very short intervals tend to drastically decrease how much weight can be used.

... tension is the primary stimulus for growth and very short rest interval systems tend to be fatigue dominant instead of tension dominant. If anything, that hurts growth.

Chieflrg

jseams1234 wrote: »

Chieflrg wrote: »

jseams1234 wrote: »

Schoenfeld and a bevy of other researchers: https://www.ncbi.nlm.nih.gov/pubmed/26605807

Longer Interset Rest Periods Enhance Muscle Strength and Hypertrophy in Resistance-Trained Men.

Schoenfeld, BJ, Pope, ZK, Benik, FM, Hester, GM, Sellers, J, Nooner, JL, Schnaiter, JA, Bond-Williams, KE, Carter, AS, Ross, CL, Just, BL, Henselmans, M, and Krieger, JW

I agree with mmapags - super short rest periods would severely impact my performance and would impact not only my volume but intensity. I'm failing to find any current research that suggest such short rest periods are good for either strength or hypertrophy.

There are many. Here is one.
https://www.ncbi.nlm.nih.gov/pubmed/28617715

Once again, I'm not saying this is optimal for everyone or for full body, but in the case with time limits the OP posted, it is a option.

Interesting link - it seems primarly focused on the modality of "rest pause" training. It seems equivalent to traditional multi set training with built in rests... with the exception of the thigh muscles which seemed to have a better hypertrophic response to rest pause.

Outside of some specific applications (usually involving rest pause or drop sets), very short intervals tend to drastically decrease how much weight can be used.

... tension is the primary stimulus for growth and very short rest interval systems tend to be fatigue dominant instead of tension dominant. If anything, that hurts growth.

My suggestions was to manage fatigue by different forms of auto regulation which is very useful and effective. Load management as always plays a card into the deal.

Again we are talking about the OP and his twenty minutes or less routine for five exercises allowing for hypertrophy to occur.