8 Reasons your Weight Training Results SUCK.

Good stuff

Buying a notebook to use as a workout journal so you can record your lifts and ensure you make steady progress is one of the best training investments you can ever make.

Ah OK, I thought you were referring to standard weight training, my bad. In that case, you see people rest for 3 minutes between stations in a circuit? Wow haha...

As an fyi, there is a specific reason why people doing heavy weight strength routines rest for 3 to 5 minutes between sets. After a set of 4 to 8 reps of heavy weight, you rest for 3 to 5 minutes in order to allow the ATP-PC energy system to fully recover so that you have max energy and power to get the most out of the next set. This lead to a much higher failure threshold and enable a better workout of the muscle group.

The science behind it involves the energy from ATP losing a molecule during work and then making the remaining by product, ADP, unusable as an energy source. The time taken resting allows creatine in the system, whether from supplementation or naturally occuring, to replace the missing molecule and generate ATP for the next set. That help the next set to be far more effective.

So, those of us that you see resting for 3 to 5 minutes are not really dogging it! LOL

My point is, why rest for 3 minutes to do another set when you could be using those 3 minutes to do another body part? makes more sense to me and saves time. Not only that but helps to increase heart rate so you can even get in some cardio with weight training.

You are correct as is the other poster who responded if the person is doing circuit. If doing compounds working "full body" or larger muscle groups with free weights, it's a different story. I also agree with the other poster that 3 minutes is enough. I have trouble waiting that long. 5 minutes does seem a little excessive to me also.

Or you can use a smart phone app. I use Jefit.

I understand those who wait and want to do a specific number of reps with each machine, however, if you notice, most the people that have workout plans, only work out for 30-45 minutes. With taking 3 minute breaks after ever set, you would only be able to get about 3-4 machines. Though I guess that's good if you split your routine. The only thing I think is dumb about split routines is you are only working that body part 1, maybe 2 times a week. I get a workout 4 times a week with most of my body but take brakes in between so I have a recovery day.

Stronglifts 5x5 is only a 3 move routine. Big, compound, barbell moves like the article recommends.