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Rest Times Between Warm Up Sets/Number of Warmup Sets
DaveRCF
Posts: 266
I have found that as the weight goes up in my SL 5X5 program I am needing a fair amount of rest between working sets. Besides being boring (you can only walk around the gym so many times!) my workouts were almost 90 minutes long. I only do about 5 minutes of warmups (skipping, walking lunges) and 5 minutes of static stretching for cooldowns, and I throw in some pullups just before cool down.
I am playing around with ways to shorten the workout without shortcircuiting my goals (which for the record are taking 5X5 to the point where I am squatting 225; love the idea of 2 45's on each end of the barbell!). I am currently at 155lbs on squats and haven't stalled yet (for a skinny guy my legs are decently strong). So you can see, I have many 5X5 sessions ahead of me if things go as planned.
Thus far I have lowered the number of warmup sets to 2 sets of three different weights leading up to my working sets. I used to do three sets at each of three warmup weigts. I also don't rest much until the last warmup set. I've shortened the workout by about 15 minutes by doing this. Deadlift day is a bit shorter of course.
My question is: Is it unrealistic to expect a SL 5X5 training session to last 60 minutes, including the stuff I mention above? If not, how do people achieve their workout in 60 minutes. I recall reading that it should take no more than this.
Dave
I am playing around with ways to shorten the workout without shortcircuiting my goals (which for the record are taking 5X5 to the point where I am squatting 225; love the idea of 2 45's on each end of the barbell!). I am currently at 155lbs on squats and haven't stalled yet (for a skinny guy my legs are decently strong). So you can see, I have many 5X5 sessions ahead of me if things go as planned.
Thus far I have lowered the number of warmup sets to 2 sets of three different weights leading up to my working sets. I used to do three sets at each of three warmup weigts. I also don't rest much until the last warmup set. I've shortened the workout by about 15 minutes by doing this. Deadlift day is a bit shorter of course.
My question is: Is it unrealistic to expect a SL 5X5 training session to last 60 minutes, including the stuff I mention above? If not, how do people achieve their workout in 60 minutes. I recall reading that it should take no more than this.
Dave
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Replies
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No way I'd be able to get done in an hour.
I would think about it this way: If the goal of the program is to increase strength, then take as much time as you need to maximize strength; within reason, of course.0 -
No breaks between warm up sets is the only way I know to shorten the workout. I am not up to long rest periods yet and it takes me 75 minutes. Worse on days when I have to wait my turn to use the power rack.0
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not sure how it will be as I get to bigger weights but I am only taking about 30 min per workout. i only rest 1-2 min between working sets with little to no rest between warm-up sets. I am starting my 4th week on Monday but everyone is different, you will need to do what is best for your results.0
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When I first started doing SL5x5, I was able to complete a workout in 20-25 mins. But the number of warmup sets was much less, and the rest between sets was much less. Now, trying to squat 240 lbs, my warmup is taking 10 minutes between stretching out my shoulder and adjusting the weights. And I am taking 4-5 minutes between sets to recover. Do the math and you'll see this is easily 30 minutes just for squats.
I do tend to rest a little between warmups, more to let the shoulder get warm and stretched, which I find only happens under load. Under the best of circumstances, though, I do the warmups with little rest between (except changing the weights), and then rest before my first work set.0 -
I'm able to complete my workout in no more that 50-55 minutes. This includes a 10 minute warmup on the treadmill. I do one warm up set of squats. I keep the time between the earlier sets 1-3 to about 90 secs. Sets 4-5 I use the full 3 minutes. On the rest of the lifts, I'm able to stick to 90 seconds between all sets.
My squat is currently up to 295 lbs. I've found that if I take too long between sets, my quads start to feel fatigued.0 -
I'm able to complete my workout in no more that 50-55 minutes. This includes a 10 minute warmup on the treadmill. I do one warm up set of squats. I keep the time between the earlier sets 1-3 to about 90 secs. Sets 4-5 I use the full 3 minutes. On the rest of the lifts, I'm able to stick to 90 seconds between all sets.
My squat is currently up to 295 lbs. I've found that if I take too long between sets, my quads start to feel fatigued.
Very impressed you are able to get this done in under an hour. I am only at 160 on squats and my workout took 90 minutes again tonight. I do far more warmup sets though. At least 2 sets of 5 reps for 3 warmup weights before my working sets. Maybe because I'm a little older and a little weaker!0 -
Thanks all for sharing your experiences. I have it in my head that the warmup sets are beneficial for strength as well, especially the last warmup set before the working set, which I usually do at 70-80% of the working set. I guess the conclusion is that everybody is different and even those who have been at it for a while and are lifting quite heavy can get through a workout relatively quickly while others like myself really need the rest.
I am built less like a linebacker and more like a runner so the gains don't come easily so best to put in the time, do it right and hopefully the results will come.0 -
I think Rippetoe would say that if you aren't forced to lengthen your rest periods between work sets when the work sets become very heavy, then you probably aren't lifting as heavy as you are able to. He even talks about ten minute rest periods once one moves beyond intermediate status. I try to stay at two minutes between the early sets, but a little longer toward the end rather than risk failing.0
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This is disconcerting. I don't have time to spend an hour and a half to two hours at the gym. I know Medhi would advise that I quit my job and leave my family and other obligations so that I can dedicate myself to stronglifts (and join his gold circle membership, or whatever it's called), but the rest times required to lift the weight I eventually will get to are beyond what I can put in. I'm up to about 2 minutes between sets 4 and 5 on my squats and I'm doing 150 right now.0
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This is disconcerting. I don't have time to spend an hour and a half to two hours at the gym. I know Medhi would advise that I quit my job and leave my family and other obligations so that I can dedicate myself to stronglifts (and join his gold circle membership, or whatever it's called), but the rest times required to lift the weight I eventually will get to are beyond what I can put in. I'm up to about 2 minutes between sets 4 and 5 on my squats and I'm doing 150 right now.
it depends on what your shooting for. i also don't have that kind of time to commit to the gym, but I am not training to be a record holder, just to get stronger. so when I get to the point of 60 min workouts I will probably de-load and work back up or find a different way to maintain the strength I gained that will keep me under 60 min 3/days a week.0 -
I'm able to complete my workout in no more that 50-55 minutes. This includes a 10 minute warmup on the treadmill. I do one warm up set of squats. I keep the time between the earlier sets 1-3 to about 90 secs. Sets 4-5 I use the full 3 minutes. On the rest of the lifts, I'm able to stick to 90 seconds between all sets.
My squat is currently up to 295 lbs. I've found that if I take too long between sets, my quads start to feel fatigued.
Very impressed you are able to get this done in under an hour. I am only at 160 on squats and my workout took 90 minutes again tonight. I do far more warmup sets though. At least 2 sets of 5 reps for 3 warmup weights before my working sets. Maybe because I'm a little older and a little weaker!
I use the iPhone app which has a timer. It dings at 90 secs and at 3 mins. I've found it very useful in keeping me on track and not letting the time get away from me.0 -
I'm able to complete my workout in no more that 50-55 minutes. This includes a 10 minute warmup on the treadmill. I do one warm up set of squats. I keep the time between the earlier sets 1-3 to about 90 secs. Sets 4-5 I use the full 3 minutes. On the rest of the lifts, I'm able to stick to 90 seconds between all sets.
My squat is currently up to 295 lbs. I've found that if I take too long between sets, my quads start to feel fatigued.
Very impressed you are able to get this done in under an hour. I am only at 160 on squats and my workout took 90 minutes again tonight. I do far more warmup sets though. At least 2 sets of 5 reps for 3 warmup weights before my working sets. Maybe because I'm a little older and a little weaker!
I use the iPhone app which has a timer. It dings at 90 secs and at 3 mins. I've found it very useful in keeping me on track and not letting the time get away from me.
As do I. May actually lengthen my workouts since I usually want to get to the next set sooner than I should.0
This discussion has been closed.