Increase the rest time and the difficulty of the exercice or

Hey guys , i'm wondering one thing about my training and more generally about strength gain.

Actually currently , i train by this way

After the warm up i do for example :

1 min rest between each set and 3 min between each GIANT SET.

A1 : 3 PL pu slow

A2 : OAP/OAC assisted 10 kg 3 rep

B1 : HSPU slow with 2 sec static position on the lowest part 3-5 reps

B2 : OAP/OAC Negative

So my question is , should i increase the rest time from 1 min to 1.30 min or 2 , and do an harder variation instead?

Will i gain more strength if i take more rest and practise harder exercice ?

Thanks in advance

Anyone have an idea ?

In Barbell training it is generally assumed that as workloads increase, so will rest times. So most likely, if strength is you only goal, then, take longer rests and do harder versions. Shorter rest times won't help strength, but they will help conditioning.

My best advice is...

Construct your work out programme along the lines of the Apendices in the back of the BtGB book and using Coaches excellent advice found on this forum...but then that's obvious, hence my not replying earlier.

I am new the the SSC method and I am going through my first SSC now but I am already a huge fan and it is a lot better than every other method i've used in my years of training.

Thanks for your replies.

In Barbell training it is generally assumed that as workloads increase, so will rest times

Yeah thats why i asked that question , because weightlifting doesnt work like with BW exercice.

@ breaks : I did a lot of SSC with the same protocol i put above the last few years ( a1 a2...),killroy'70 routine that you can find here.

I know how it works , and i progressed a lot with that way.

But i wonder if i can gain more strength by doing what i asked above.

I expect an answer from coach sommer 8)

Well, to a large extent I would disagree with you ashita. Whether you are lifting weights, or doing BW exercises, strength is still strength. There are many different ways to go about it, but the principles are still the same. Strength is still the end goal and progressive overload is the name of the game whether that is obtained by adding more iron or decreasing the leverage.

Could you take more rest and do either more reps or sets or harder movements (if you are capable of them)? Yes. You will get stronger doing this too. It is not the only way to do it, but it will work. At some point you may decide that it is too much rest, but that point is up to you. It really depends on what your goals are.

Ok , well my goal is to gain more strength as possible than anything else.

Could you take more rest and do either more reps or sets or harder movements (if you are capable of them)?

Yeah of course , as instance , instead of doing 3 roll chest to handstand ( planche 90 degree....) for a set i will do 3 real bowers , like i will take more rest and can have more strength for that set.

Ok will do that , take more reste and do harder variation.

i'll see how i progress.

Thanks

Agree with Nick. If pure strength is the goal, we are talking neural adaptions in the 1-5 rep range with 3-5 minutes rest as general rules..

Yeah this morning , i took more rest , and it was pretty good , not tired and i could still do perfectly my exercice from set to set.

Before I could not do these exercises as hard with short rest periods.

So yes, as you say, I will proceed like this, and strength gains will be better.

I will keep my workout for 6 weeks without tweak anything.

I hope have my OAP from dead hang before christmas 8)

Pray for me guys

You are asking a question few people have the answer to. Strength research is somewhat fickle. I have read numerous material on strength training from gurus to academic research to supposed models of soviet and bulgarian programs. I can't say that I have ever come across any material which suggests without a doubt in the world that 1 minute is better than 2, 3, 5 or more minutes rest in the grand scheme of things. While on the subject, that 90% of 1 RM is any better than 85%, 80%, or 75%. I have seen case where each beats one another. I've also seen low volume to failure show no difference than a much higher volume program with similar intensity.

Currently, I have been using very similar designed programs for pullups and pressing movements. The only major difference is the use of 3 minutes vs. 5 minutes rest between sets. If I had to judge, I would say the 5 minutes rest between sets is clearly doing better. Some research has shown that shorter rest times is better for increasing the rep max, but in this case it is not. The 3 minutes rest is showing improved strength at the highest intensities (weighted), but no improvement at the lowest intensities, and the 5 minutes rest is showing greater improvements at all intensities trained. There are other possible factors, so take it for what it is worth.

Thanks JL to have took the time to answer me.

The 3 minutes rest is showing improved strength at the highest intensities (weighted), but no improvement at the lowest intensities, and the 5 minutes rest is showing greater improvements at all intensities trained. There are other possible factors, so take it for what it is worth.

but no improvement at the lowest

what do you mean by the lowest ?

edit : as instance my harder HSPU is on the wall with 70 lbs in the vest , an easiest is HeSPU - box.

So you mean HeSPU - box by the " lowest" when you say it above.

Increasing the rest time from 1m, to 1.5 or 2m can help a lot. It sort of depends if it is hampering your progress by using shorter rest periods.

It will increase the duration of your workouts, though.

Part of the reason the rest periods for FSP and FBE for SSC are not that long is because it's supposed to be at half max/intensity. Thus you are not working at 75-90% intensity.

ashita said:

Thanks JL to have took the time to answer me.

The 3 minutes rest is showing improved strength at the highest intensities (weighted), but no improvement at the lowest intensities, and the 5 minutes rest is showing greater improvements at all intensities trained. There are other possible factors, so take it for what it is worth.

but no improvement at the lowest

what do you mean by the lowest ?

edit : as instance my harder HSPU is on the wall with 70 lbs in the vest , an easiest is HeSPU - box.

So you mean HeSPU - box by the " lowest" when you say it above.

Right. The easiest progression, or lowest percentage of 1 RM trained.

Ok thanks blairbob , yeah my trianing yersterday was pretty long ^^

but not a prob got all my time.

ok JL , right , thanks.