Interval training

R

rjc

0
I've been doing various pushups, chins, pull ups, tricep dips etc, and What I've been doing is a set to failure, 1minute rest, and for Ten sets. What benefit will I get by doing this. I'm usually doing two excercises a day, might do wide grip shoulder dips, and close grip pull ups.

My intention over 12 months is to go from 64.5KG, I'm around 10%BF. to 70KG and 7-8% Body fat, am I going the right way to doing this?

I'm trying to get familiar with a MON, Wed, Fri Arms, and Tues Thurs, legs with running on saturday. With running, I want to do Five 800m runs with 1minute rest inbetween.
 
Interval?

Hey
I really wouldn't call what your doing intervals, unless your bursting at really high intensity for short periods, resting, bursting, etc. For example, sprints are intervals. I do sometimes do an interval session using high intensity exercises like push ups, etc. where we do push ups for 30 seconds rest 10 seconds then mountain climbers for 30 seconds then rest 10 seconds and so on.
In order to gain muscle and burn fat you should be doing full body circuit routines with weights. For example, do dumbell power clean to a front squat to a shouder press as you come up, thats 1 rep, do 10 reps, rest 1 minute (or less if you can) then do dumbell reverse lunge an d curl the dumbells as you step back, do 10 reps per leg then rest 1 min. then do T-push ups with dumbells, do a pushup with your hands on dumbells, as you reach the top of the pusup raise one arm to the cieling as if you are trying to touch the ceiling with the dumbell and repeat on other arm for 8 reps per arm, then rest 1 min, then do a v- seat and pick up a dumbell from one side and touch the floor on the other side and repeat for 10 reps per side, then rest 2 min and repeat entire circuit for a minimum of 3 circuits. Try to shorten the rest periods (without negatively affecting your next set) and increase number of circuits as you go.
Do this workout 3 to 4 times per week and do wind sprints on alternate days, for example run as fast as you can for 200m, then light jog for 1-2 min, then repeat for a total of 5 max runs per day.
If you follow this routine, you will burn an amazing amount of fat and buildrock hard muscle, ESPECIALLY core muscles. Additionally, your cardio fitness will go through the roof.

Keep Movin Metal,
Ted M
 
So what would these sets I'm doing do for me then?

I noticed I got 70 dips from 10 sets to failure but then got the next time 95 by only doing 17 first about 60% of my max. then went to 15, 10,11,9,9,8,7,5,4
 
I just did yesterday 3 sets of Jumping plyometrics, including "Virtual skipping" to failure.
1 superset of Tricep dips, got 112 from 10 sets.
6 sets of pushups to failure, wide and close grip.
3 sets of 15 25kg bag lifts from ground level and shoulder press.
3 sets of knee raises left and right to failure.
about 3 pullups because I was smashed by then.

I can barely tense my legs right now, they are so sore, I could harly move my arms when I got up, and this is after Two weeks of supersets. thats a killer workout, and I'm going to keep doing the circuits as you mentioned.
 
A few things I'd change. Body weight exercises are great, but for gaining MASS... nothing replaces iron dude! Get a gym membership or buy some weights.

2nd, You're working out Mon, Tue, Wed, Thurs & Sat? That's wayy to much. Unless your nutrition is TIGHT as hell and you have some serious recovery gear, I don't really see you gaining any weight. Your muscles nor your nervous system have any time to recover and grow.

Workout 3x a week, no more. You grow when you rest, not when you workout. And if you want to gain weight... you need to start eating 6 meals a day. No exception. Take in about 1.5g protein per lbs of body weight. Stick to complex carbs and you should do just fine.
 
You must log in or register to reply here.
Back
Top