Rest Between Fsp Sets?

[Martin de Jesus Ponce Robaldino]

Well i'm in thissituation.

Actually im working bl, fl, lsit and rings support as part of my cycle.

I usually work ( depending in the fsp) 6 or 8 sets of each one, at 60-70% of my max capacity, resting the rest of the minute. So i spend something like 8-10 minutes for fsp.

As te current variation im using is harder than the initial ones(straddle of half lay ), it represents a higher intensity.

My question is how to manage the resting time between reps in order to not spent 30 minutes or the half of my workout in fsp?

How much rest do you usually take between reps and how manage them.....

Tuanks in advice

[ADRIANO FLORES CANO]

Do it for time, instead reps. For example, what I do:

 

L-sit: 3setsx20s = 60s of total work (Rest depending of difficulty, .min 40s/60s/90s .max)

 

Tuck planche: 3x20s = 60s (Same)

 

Back lever flat tuck: 3x20s = 60s (Same)

 

10-15m total time for FSP

 

My aim is to get 60s of total work on L-sit, Planche and Back lever; when I calculate my max, I'll go further, and instead of 3x20, will be 2x30, for example, but always 1minute.

 

Another option would be do less FSP, 2/3 max. It's just and option, because killroy70 program has 4fsp every day... I think it's too much, but depending on the person would be a better way to making progress.

[Martin de Jesus Ponce Robaldino]

yes my friend, i work for time, from the beginning i have always been working for time for fsp's.

 

my current work is this:

 

half lay back lever: worktime 6-7 secs, rest 53-54 secs , repeat 8 times

 

one leg front lever: worktime 6 secs, rest 54 secs, repeat 8 times (4 each leg)

 

45° l-sit : worktime 8 secs, rest 52 secs, repeat 8 times.

 

 

here, my question is about the resting times. As the current variation i'm using supposses a higher intensity, i want to suppose that i should rest more between sets. but if i rest more, the problem is that fsp work wll absorb too much time of my workouts and i don't have enough time for doing that...

 

How can i manage the rest time in order to rest enough and to use time wiseley, any opinion, or suggestion?

[ADRIANO FLORES CANO]

Have you tried resting 40s between sets? It's the minimum for FSP and may reduce your worktime.

 

Anyway, I think that you do so many sets and very few seconds of tension during the exercise, and even thought you work for time in each exercise, it's so much time for FSP in totalwork. 

 

I'd try to go to an easier variation of each exercise (straddle back/front lever, etc) and see your max holds, or go to 20s for each and x3 = 60s total work if you can. 

 

I read a Josh's post long time ago saying that have no sense doing so many sets of tuck planche planche (e.g) if you can hold the position only few seconds... it's better go to a easier variation and build a foundation with it. 

 

If your rest time are good (and are good) then the issue it's the number of sets, too much in my opinion.

 

My explanations are a little poor because the language but I hope that some Resident Enciclopedya comes here and gives a better answer.

 

;D

[Martin de Jesus Ponce Robaldino]

Have you tried resting 40s between sets? It's the minimum for FSP and may reduce your worktime.

 

Anyway, I think that you do so many sets and very few seconds of tension during the exercise, and even thought you work for time in each exercise, it's so much time for FSP in totalwork. 

 

I'd try to go to an easier variation of each exercise (straddle back/front lever, etc) and see your max holds, or go to 20s for each and x3 = 60s total work if you can. 

 

I read a Josh's post long time ago saying that have no sense doing so many sets of tuck planche planche (e.g) if you can hold the position only few seconds... it's better go to a easier variation and build a foundation with it. 

 

If your rest time are good (and are good) then the issue it's the number of sets, too much in my opinion.

 

My explanations are a little poor because the language but I hope that some Resident Enciclopedya comes here and gives a better answer.

 

;D

man, the rest between sets is more than 40 secs.

i don't think i should go back in the progressions, don't think i should workfor 20s of a position that is too easy to perform.

is like doing 3 sets of 10 12 pullups. that won't work strength.

when you work in harder progressions (straddle, half lay, or even full lay) is difficult to achieve a solid 60s total volume, as the number of reps could be very high considering that higher efforts/intensities=less isometric time for the hold, even working in a 50-60% of the max hold time.

 

anyway. i think i solved the issue, as usually work back lever and l-sit in one day, and front lever /rings support in other.

 

today i worked 6 sets like following:

 

8secs little straddle back lever

52 secs rest

10 secs 45° advanced l-sit

50 secs.

 

so the rest between each back lever set was 112 secs

 

i felt them very easy to perform.

 

thank you anyway =)

[Keilani Gutierrez]

3D

 

un placer conocerte, amigo

 

no soy un experto, pero si un traductor

 

el Coach Sommer recomienda lo que los otros miembros te estan recomendando en hacer sets de major tiempo con menos sets (ejemplo: 3 sets de 20 segundos) para estimular mas nutricion hacia la coyunturas para que se pongan mas fuertes y esten mas saludables gracias a esa estimulacion estatica.  FSP tiene un elemento de construccion de coyunturas que no se ve en ningun otro tipo de ejercicio. quizas eso te ayude con tu busqueda de mejorar tu forma y tu gymnasia

 

Translation For English speakers(so that i may also be corrected if i have forwarded any incorrect information to this member)

 

pleasure to meet you, buddy

i'm not an expert but i am a translator

Coach Sommer recommends what the other members are recommending you in reducing the number of sets for a greater amount of time(example: 3 sets of 20sec) to stimulate more nutrition to the joints, so that they get stronger and healthier thanks to that static stimulation. FSP has an element of joint repair/construction that isn't seen in any other type of exercise method. perhaps this can help you on your journey of improving your form and gymnastic skill.

 

-Keilani

[Hernandez C]

Hey 3D y no has considerado trabajar en circuitos como recomienda el coach, por ejemplo, trabajar 6s de cada FSP una inmediatamente despues de la otra y terminado el set ahora si descansar 60s?

[Martin de Jesus Ponce Robaldino]

3D

 

un placer conocerte, amigo

 

no soy un experto, pero si un traductor

 

el Coach Sommer recomienda lo que los otros miembros te estan recomendando en hacer sets de major tiempo con menos sets (ejemplo: 3 sets de 20 segundos) para estimular mas nutricion hacia la coyunturas para que se pongan mas fuertes y esten mas saludables gracias a esa estimulacion estatica.  FSP tiene un elemento de construccion de coyunturas que no se ve en ningun otro tipo de ejercicio. quizas eso te ayude con tu busqueda de mejorar tu forma y tu gymnasia

 

Translation For English speakers(so that i may also be corrected if i have forwarded any incorrect information to this member)

 

pleasure to meet you, buddy

i'm not an expert but i am a translator

Coach Sommer recommends what the other members are recommending you in reducing the number of sets for a greater amount of time(example: 3 sets of 20sec) to stimulate more nutrition to the joints, so that they get stronger and healthier thanks to that static stimulation. FSP has an element of joint repair/construction that isn't seen in any other type of exercise method. perhaps this can help you on your journey of improving your form and gymnastic skill.

 

-Keilani

yes man, i know that when working for fsp you should go for longs light sets, in order to strengthen and adpt tendons and ligaments (joints in general). I've been working fsp for a long in order to get those adptations, and i'm ready for more intense variations.

3x20 secs would be a great idea, for lighter variations, but what about straddle and half lay? there's no way to begin with a 3x20 with those variations.

 

as the variation changes (when you are closer to a half lay version) you will be working in a more intense way (as you are then in a more difficult osition), and obviuosly the holds will be reduced, both in time and reps , it's something really rough to work something like 10x6s straddle back lever/straddle front lever /planche (or half lay). It's like if we were working with weights in a 90% of intensity and trying to make huge volume (too taxes for the cns ).

 

 

Hey 3D y no has considerado trabajar en circuitos como recomienda el coach, por ejemplo, trabajar 6s de cada FSP una inmediatamente despues de la otra y terminado el set ahora si descansar 60s?

Si , de hecho he trabajdo de esa manera, cuando las variaciones iniclaes eran mi principal componente. el problema es, cuando llega un momento en el que es demasiado demandante trabajar 10 series de 6,5, o inclusive 4 segundos de una posicion muy intensa, mas que nada para el sistema nervioso central.

 

You should be super setting your FSPs. You can work, BL, L, PL, and FL one after another if not for a 10-20s rest between, then you can take 1-2min rest between the sets. But as the others recommended, you should up your times and drop to a lower progression if need be. Do not be fooled into thinking that a 20s+ hold of an easier variation is a waste of time, because that is not the case. It reinforces endurance, strength (muscle and joints), and most importantly, form. You should be working no more than 4 sets of FSPs in my opinion during a workout. 

thanks Zach, actually my FSP workouts are divided in two: front lever/rings supports and back lever/l-sit, (planche work will wait)

 

i've worked for two cycles for them all to accumulate endurance, in a fllat tuck variation, in which i worked for 3/4x20sec (i got huge great results from that way), then i moved for straddle/one leg variations and worked for sets of 6/8/10 secs depending in the variation. Finally, in back lever i'm working for full for sets of 4-5 secs and resting for 50-60 secs. For front lever i'm  working in straddle for sets of 6/8 secs, and for l-sit  (v-sit) i'm going for sets of 15-18 secs.

 

 

 

 

 

the mainly problem was how to superset the fsp, in order to have enough time for recovery between each fsp (from each back lever set i.e), withouth going too long with fsp work. I' ve been experimenting with the times, and i find confortable to do something like this:

 

back lever= 5secs

rest1= 35 secs

v-sit =15 secs

rest 2=35 secs

 

so bewtween each back lever set i will be resting for 85 secs. and if i repeat that set 5 times will save more time than working them in a separated way.

 

 

the problem is now, that too intense work don't let me to recover completely for the next set haha... but i think i'll adapt soon...

 

Thanks again guys