Is there any actual reason to do all your sets of one movement in a cluster other than equipment restrictions? What I mean is why do we train:> bench , rest> bench , rest> bench , rest> curls , rest>...Instead of:> bench , rest> curls , rest> skullcrushers, restWould this rotational approach not improve recovery between sets allowing for higher average force per rep across your workout?More than that, why do we not spread our training out throughout the day other than for convenience? Taken to its extreme, why not split 3 maximum intensity sets of a movement up by hours with optimized rest and recovery practices done in between to get the most out of each set? You could even combine the distribution and rotations together into training blocks like pic rel.Would require a home gym and a lot of time and dedication but I don't see why this wouldn't be closest to a genuine ideal set up. A bit autistic I know but I don't see anyone talking about this. Even without the long hour break distribution, the rotation idea could be perfect for someone with a home gym setup.
It's good on paper, until it's not in execution.>Is there any actual reason to do all your sets of one movement in a cluster other than equipment restrictionsIt's entirely based off of equipment restrictions and the fact that once you get into some serious weight it's a pain to move them around in a circuit. Unless they're machines. Secondly, when you get into the groove of a lift, you body wants to stick around it for a minute. If you do a set of bench followed with a set of curls or even a set of squats followed with a set of bench, your body has to readjust momentarily. This isn't that big of an issue if you warm up, but again you run into the problem of taking off weight or adding weight for the next exercise.>why do we not spread our training out throughout the day other than for convenience>why not split 3 maximum intensity sets of a movement up by hours with optimized rest and recovery practices done in between to get the most out of each setBecause the majority of people don't have access to weight training equipment through out their day unless they work at a gym. People can barley drag themselves to a 24-Hour fitness to do a simple PPL 3 times a week. Ironically, people would probably be better doing something intensive multiple times a day with very little volume and large spaces in between. It's called greasing the groove, whole routines around it. Intensity for that it usually dropped though.Ideally, just get a couple rocks of varying sizes and weight and circuit between those to save them with changing weights. Want to practice more through out the day? Go for a walk and find a rock to lift or do some pull ups on a tree branch.
>>76665600The rotational training blocks is impractical in a gym but I think I will give it a try with my home gym setup because why not? First block could be a sort of moderate intensity, followed by two high intensity blocks, theoretically wouldn't take any more time than a normal workout either.The time distribution is super impractical for 99% of people but its interesting that it seems like some high level athletes do practice it, like you said "greasing the groove". Right now I have a lot of free time so it is something I could try but might not be worth the scheduling effort. Warmups would be the biggest downside and time sync in my opinion with this approach as you would have to do some low to moderate intensity ramp up sets before your max intensity working set.
>>76665572The problem is time. If you wait too long then your body cools down and you have to warm up again, for me the limit is like 10 minutes. Also being able to switch between different tasks is a skill that most people haven't developed, you'd be more likely to forget adjustments between sets if you're doing two other exercises in between. If you can handle those two caveats then yes, theoretically it should be better as you can use heavier weights and have higher quality sets. One of the reasons I like high frequency training is the ability to spread volume across more days increasing recovery between sets and therefore quality of those sets.The main problem is just time and equipment, if you have both of those then go ahead. Seriously competitive professional athletes would work out in the morning, eat breakfast, work out again, eat lunch, then work out once more before eating dinner and doing it all over again the next day.
>>76665572Recovery time between sets doesn't matter. Read the sticky.
>>76665572>>76665819Also I should mention that just because your muscles are resting while doing other exercises doesn't mean your CNS and heart are also resting an adequate amount. That's why I don't like supersets, I have to lower the weight to compensate for my lack of cardio. Having good cardio will be key to making your idea work.>>76665830Wrong. I can do higher weight on a 3x5 if I rest 5 minutes versus 3 minutes, or 3 minutes versus 2 minutes, or 2 minutes versus 1 minute.
>>76665858I see what you are saying but I'm not talking about doing a set of bench and then supersetting straight into a set of curls, I'm saying do a set of bench, rest 1-2 mins, then a set of curls, rest 1-2 mins, then a set of whatever movement is next, repeated until you complete the 1st set of all movements then come back to the beginning. That way when you come back to repeat a movement your cardio isn't taxed and your active muscles will have rest for probably 10 minutes.>>76665830>Recovery time between sets doesn't matteryeah like the other guy said this is bullshit. If you rest 1 minute vs 5 minutes its going to be a huge amount of difference for the amount of force you are going to be able to generate per rep unless you are just training with zero intensity. If you are pushing sets to failure or very near true failure and try to jump straight into another set with minimal rest how could you think that doesn't matter?
>>76665870>>76665858nta and I disagree with him but I think the idea is that even though you would need to use less weight if you only rested one minute between sets, due to the fatigue from less rest, the stress on your muscles will be the same as if you did slightly more weight with a larger rest time between sets.
>>76665870>That way when you come back to repeat a movement your cardio isn't taxed and your active muscles will have rest for probably 10 minutes.You're cardio and CNS will be taxed, 1-2min rests are short if you're using any meaningful weight. You're heart rate won't return back to baseline after 2 minutes unless you have elite endurance.>>76665917Less weight means less force production which means less growth, otherwise everyone could become an IFBB pro off bodyweight pushups and squats alone. You need progressive overload in intensity to grow.
>>76665917yeah so its more of a debate between what is the primary driver of hypertrophy. pure generated fatigue or average force per rep. my argument is that with the rotation you can still generate high fatigue per set by going to or near failure but your muscular force production will be higher because while doing other movements and resting, the muscles active in the movement you are doing will have been mostly resting and recovering for the next set if that makes sense.
>>76666308>1-2min restsyeah i didn't mean that too literally. I just meant whatever normal rest you would take between sets of a typical workout 2-3 minutes, 3-4 minutes whatever.
