Just by way of introduction I have been lurking these forums for a couple of months now and thought I would dive in and say hello. I have been doing NROL for a few months now from memory and and just about to complete H1. So far I am really enjoying the program and it's variety.
Just curious however, how strict are you all with adhering to the rest periods? I am good with the 90sec and 60 sec rest periods but I will be damned if I can only rest for 30 secs after the 15 rep sets! Particularly on the leg day......more often than not I have to collapse and lie on the floor for a couple of mins after my BSS's or step-ups. Then once I am done walk to my car like an old man.
Anyway, looking forward to spending more time here. I start H2 in couple of weeks and can't wait.
I am also doing H1. I try my best to stick with the rest periods. I got messed up this week on the 4x10 60 sec rest due to that talky man at the gym that we all know. He is a good guy and I did not mind much. I did stick with the rest on the 30 sec leg day and it is tough. I think the point of the different rest periods is to fatigue your muscles in a different way then just changing the weights. I think all will agree that the leg workout is from the devil.
I just started NROL. two weeks into the break-in. I pretty much stick to the 60 seconds rest between each exercise within a superset. Although, when I do step-ups/static lunges, and I have to switch to the next leg with no rest, I usually put the weights down. Stare at them for 10-15 seconds, sweating and breathing heavily, wondering why I am doing this. Then I pick up the weights and move to the next leg.
The real tough part is the rest between each superset. It's very hard for me to only rest 60 seconds between each superset. I usually have to find different weights, find a swiss ball, move to another section of the gym, or whatever, and that usually takes much longer than 60 seconds.
Regardless, it's still an ass-kicker of a workout.
Any slightly different rest period has a slightly different effect on you. AC had a desired effect when he laid out the rest periods. It's not the end of the world to lengthen them. But at least try to stay consistent from workout to workout. If you can stay consistent, you can more easily track and ensure progress.
That being said, if you have to rest more than the prescribed 30s on those 15 rep sets, you're going too heavy. Lower the weight a bit and start working your way back up in weight, but keeping true to the rest periods.
Personally, I use a stopwatch and try to stick with the rests. I noticed in my pre-New Rules lifting life that as I got tired through a workout my rests got longer and longer. I have to keep myself honest.
I stick with the rests. On the longer rests I always get impatient. And then I pay when I *thought* I was ready by I really wasn't and my next set sux.
The short rests suck, but they're supposed to and LD is right, if you need much more than that, you're prolly going too heavy. There's what I can do in 15 reps, and then there's what I can do in 15 reps with 30 seconds rest. Same with any other rep scheme, the more the reps or less the rest the less you get to effectively lift and stay on plan.
Sticking to the rest times is a very important part of the effectiveness of this program. The 3 x 15 UPPER body day in H-1, IMHO, was put here by satan himself. Keeping the rest periods honest is hard, but well worth it.
Yea I totally agree with Irsihman, the days were the rest is short like 30 seconds, it is crucial.
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"Hard work beats talent everytime."
-Tony Dungy-
"If you can see yourself doing something you can achieve it." Dave Goggins
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I lost my supper tonight while keeping with the rest periods in FL-I, workout B. It was after the BSS/Pulldown superset. After the second round, I had a feeling that the chicken was on its way out. Sure enough, a few seconds of the dreaded mouth watering, and then BAM! Out it came. I was able to finish my workout.
BTW, I hit a new PR on the deadlift tonight! I definitely patted myself on the back!
Scott
__________________ Man kills over 100 million sharks each year. Roughly 12-18 people die from shark attacks each year. Unfortunately, man destroys what he does not understand...
I lost my supper tonight while keeping with the rest periods in FL-I, workout B. It was after the BSS/Pulldown superset. After the second round, I had a feeling that the chicken was on its way out. Sure enough, a few seconds of the dreaded mouth watering, and then BAM! Out it came. I was able to finish my workout.
BTW, I hit a new PR on the deadlift tonight! I definitely patted myself on the back!
Scott
That's a banner day!! Congratulations!! How many people can claim they blew chow and hit a DL PR? That, my friend, is something to be proud of!
Rest Time Adherence
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