break in

[ark]

I started the break in program today. I was very surprised at how fast I completed the workout. Is this typical?

[RacerBill]

How fast is fast? 30-40 minutes is pretty normal for break-in.

[ark]

Originally Posted by RacerBill

How fast is fast? 30-40 minutes is pretty normal for break-in.

More like 15 - 20 minutes...

I completed the Break-in Workout A.

Maybe I'm not understanding the supersets. Here is the routine I performed at the gym:

Squats 2 x 15 w/ 60 second rest in between the sets.

Static lunge w/ right leg 15 reps, immediately followed by 2-point dumbbell row w/ right arm 15 reps... then immediately static lunge w/ left leg 15 reps, immediately followed by 2 point dumbbell row w/ left arm 15 reps, rested 60 seconds.... then repeated.

15 pushups followed immediately by swiss ball crunch.. 15 reps, rested 60 secondes... then repeated

[ark]

I just read a post about supersets... I am obviously not understanding...

[mrman]

My workouts (weight session) take 20-21 minutes excluding warmups.

You should take 60 sec break after each set, even between the exercises in supersets. To name them supersets is a bit confusing, it would be better to call thm alternate sets, you alternate between the two exercises with full rest in between.

You should do first the lunges for both legs, then rest for 60 sec, then the rows for both arms, rest, lunges, etc.

[Cynic]

Originally Posted by ark

Maybe I'm not understanding the supersets. Here is the routine I performed at the gym:

Squats 2 x 15 w/ 60 second rest in between the sets.

Static lunge w/ right leg 15 reps, immediately followed by 2-point dumbbell row w/ right arm 15 reps... then immediately static lunge w/ left leg 15 reps, immediately followed by 2 point dumbbell row w/ left arm 15 reps, rested 60 seconds.... then repeated.

15 pushups followed immediately by swiss ball crunch.. 15 reps, rested 60 secondes... then repeated

Sounds like you're doing it wrong.

The squats are fine, but when you move onto the supersets:

1. 15 reps one leg, immediately followed by 15 reps with the other leg.
2. Rest 60s.
3. Do the DB rows, first one arm, immediately followed by the other arm.
4. Rest 60s

Repeat.

Superset means to go back and forth between two exercises. Alwyn put in full rest, meaning you rest between exercises (it won't be until FLIII that you'll just power through each exercise, resting only at the end of the giant rest).

Now, when doing unilateral work, assume the two legs/arms, while worked separately, constitute the entire exercise before you rest.

[ark]

Originally Posted by Cynic

Sounds like you're doing it wrong.

The squats are fine, but when you move onto the supersets:

1. 15 reps one leg, immediately followed by 15 reps with the other leg.
2. Rest 60s.
3. Do the DB rows, first one arm, immediately followed by the other arm.
4. Rest 60s

Repeat.

Superset means to go back and forth between two exercises. Alwyn put in full rest, meaning you rest between exercises (it won't be until FLIII that you'll just power through each exercise, resting only at the end of the giant rest).

Now, when doing unilateral work, assume the two legs/arms, while worked separately, constitute the entire exercise before you rest.

Thanks so much for the response!! I really appreciate all your help!