Lifting question

preyaticintent
preyaticintent Posts: 46 Member
in Fitness and Exercise
So, I've had 2 days of lifting (with 1 day rest between). My first day, I did 5 sets of 5 reps, with a 5-10 second break between sets before switching machines. Today, I did 1 set and then switched. I did a circuit for full body, and then repeated this 5 times. I felt more tired today than I did the first day, but I'm attributing that to doing it at 5am vs 6pm. But my question is, is one method better than the other?

Replies

  • piperdown44
    piperdown44 Posts: 958 Member
    I'm gathering your question to mean:
    5 sets 5 reps then move to next machine versus 1 set then move to the next machine.
    Either way is fine (IMO) as long as your consistent with working out and you have some type of progression built into what you're doing.
  • colors_fade
    colors_fade Posts: 464 Member
    Yeah, piperdown44 has the right of it - what matters is that you lift on a progression. Meaning, each week you go lift, you add weight to the exercises you're doing.

    Also, 5am vs. 6pm: I prefer to lift in the afternoon, after I've had a chance to fuel my body for the workout. In the early morning like that, you're glycogen reserves are low at that point, so you're going to have less immediate fuel for the workout (this is good for fasted cardio, less ideal for lifting heavy). Ideally, you want to lift when you're energy level is at it's highest, so when you have the most fuel available. Otherwise you may not be able to give maximum effort.
  • hill8570
    hill8570 Posts: 1,466 Member
    (2) is potentially more time efficient if your machine sequence hits different muscle groups -- you can rest one group while working another. At heavier weights, (1) requires significant (2 or 3 minute) rests between sets.

    This is all assuming your gym is uncrowded enough to be able to do circuits without a lot of waiting for the machines to free up.
  • lisalsd1
    lisalsd1 Posts: 1,519 Member
    You might want to look at Stronglifts. That's a 5x5 set/rep program. You progress by either increasing reps or weight. Basically if you are able to complete 5x5 at that particular weight; then you increase weight next time. If you aren't able to complete 5x5 at the given weight; for example, you do 5/4/3/2/1 at the weight; you work at that weight and shoot for more reps next time. I don't know if one method is better than the other, but I feel like the 5x5 set-up is super simple to follow and provides for progression.
  • AJ_G
    AJ_G Posts: 4,158 Member
    If you're able to only take a 5 to 10 second break between sets, honestly you're probably not working hard enough or using heavy enough weight. You should be burnt out after each set and need a good 45 seconds of rest minimum before your next. As far as your question of doing the same machine for 5 sets or switching around. Just in terms of being courteous to other gym goers stay on the same machine until you do all 5 sets instead of switching around and doing a circuit. If you do a circuit involving multiple machines, everyone around you will secretly hate you, though they probably won't say anything.
  • mbcieslak87
    mbcieslak87 Posts: 206 Member
    I agree that taking a look at Stronglifts 5x5, or a similar program would benefit you. Its nice to have a specific program to follow and it takes all the guesswork out it. Stronglifts even has an app that keeps track of exactly what you should be lifting each time on each exercise and tells you how much to deload if you miss a few workouts.
    That being said, yeah, if you are able to do another set after only 5-10 seconds rest, you're not lifting what you could be and selling yourself short. During a deload or when I first started, I was able to rest only :30-:60 second but now that I'm inching along increasing my lifts, I need at least :90 seconds if not more; luckily stronglifts also has a timer to keep track of that for me too. (not that there aren't plenty of great lifting programs that don't have apps... i sound like a stronglifts spokesperson or something, haha) Anyways, definitely find a program that you can follow and keep track of how much you lift each time and be sure to rest!
  • No_Finish_Line
    No_Finish_Line Posts: 3,661 Member
    5-10 second rest (or none) makes sense for circuit training, but if your doing straight sets something isn't right... you're either working to fast or not working hard enough if that makes sense

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