I need some help with hypertrophy 1

[CC dad]

I just can't get the 5x5 workout A done on my lunch hour. I am thinking of changing it to 4x6 or shortening the rest period. Which would be the most effective and still allow for good results?

[steelerfan]

No expert by all means but I don't either would be much of a problem.. If you are a experienced lifter and have developed a good work capacity and recover well I would start with shortening the rest periods..

[Lifterguy]

If you can recover enough, you could probably do both (shorter rest and 4 X 6). I personally find the 90 second rest excessive. No matter how heavy I go, that practically leaves enough time to take a nap between sets.

[RedLefty]

I had the same problem -- would love to see Lou and/or Alwyn's suggestions. Hypertrophy I workouts have over 45 minutes of rest periods alone, which I just couldn't do with my schedule.

[Alwyn]

Just jumping in here.
Hypertophy one (5x5) is the longest workout - but each set is only 5 reps, and will only take 15s or so per set (about 3s per rep)

90s rest + 15s work = 105s.
5 sets = 5 x 105 = 525s. 8 mins 45s.
8 mins 45s x 6 exercises = 54 mins.

So you are still looking at 8 mins 45s per exercise with the full rest period.
6 exercises at 9 mins is 54 mins (plus a seventh exercise - crunches for 3 x 15 with 60s rest or 6 mins)

So it's still only an hour total. However I know that some of you need to be in and out in UNDER an hour.

How to cut it down if you still need to:
1) Take 15s off each rest period. This will save you about 7 1/2 mins.
BUT.... if you cut 15s off this rest period - you have to cut 15s off the next rep range rest period in order to keep the changes the same (ie you can't rest 60s for all three workouts).
2) Drop one set (keep everything else the same). This will save you 10 1/2 mins. Again though - you will need to drop one set from the other two workouts so as to keep the periodization model.
3) Obviously you can do both and save 18 mins

Hope that helps you a wee bit. The key is any change you make now - you have to make a corresponding change in the later phases.

AC

[CC dad]

2) Drop one set (keep everything else the same). This will save you 10 1/2 mins. Again though - you will need to drop one set from the other two workouts so as to keep the periodization model.

This may be what I do. I would like to shorten the rest periods but the idea of doing that one workout on 15s rest doesn't sound fun at all.

Thanks for your help.