Rest Periods between Warm-up sets - JP Fitness Forums

botgurl · 04-03-2008, 10:35 PM

I'm still in stage 1 of the program, and I was wondering how long of a rest period do you take between warm-up sets of an exercise?

I just did workout 5A Stage 1 on Wednesday and this is the first time I've experienced any noticeable muscle soreness is this normal?

Lisa~ · 04-04-2008, 07:44 AM

For warm-ups, rest if you need to, or don't rest at all if you're read to move on.

Being sore after doing a new workout is normal and expected.

rixatrix · 04-04-2008, 08:25 AM

So you only just started feeling sore after workout A5? Can I ask you how much weight you've been using for the exercises? It could be that you've just started to really challenge your muscles and cause them to break down during exercise (which is what you want). I know it took me a few sessions before my confidence increased enough to add weight to things like squats and lunges.

DDRdiva · 04-04-2008, 10:48 AM

I was the same way - didn't have any soreness until workout 5. Those 15-rep sets are too light to cause any soreness for me. They're for building endurance, I'm guessing.

missjane · 04-04-2008, 11:04 AM

I must be in the minority then because 15-rep sets kill me!

realcdn · 04-04-2008, 11:25 AM

I was pretty much dead after the first sets the first week. Although I have noticed that until now (halfway) the after effects haven't been too bad. It's really just this week that I was really bad after Wed's set. To the point where today I was considering pushing today's workout off to tomorrow. Then I decided I could have two nice quiet recovery days if I sucked it up and did it this afternoon. So that's the plan.

rixatrix · 04-04-2008, 11:38 AM

Quote:

Originally Posted by missjane

I must be in the minority then because 15-rep sets kill me!

DITTO! I just switched over to Fat Loss 1 in NROL and he's got me doing 15 rep sets again and I am WRECKED.

GinaKina · 04-04-2008, 12:17 PM

I agree, I hate the 15 reps.

As for rest periods, I usually rest for under a minute between warm up sets.

jesca · 04-04-2008, 12:31 PM

Quote:

Originally Posted by GinaKina

I agree, I hate the 15 reps.

As for rest periods, I usually rest for under a minute between warm up sets.

Yup, me too. I usually rest maybe 30 secs. Usually it's the time it takes to put down the lighter weights, make sure the heavier weights are set up right and get myself settled.

I agree about the 15 reps. I have one more workout for stage 1 and I'm already dreading moving back up to 15!

DDRdiva · 04-04-2008, 01:11 PM

I hate the 15-rep sets too! And the 12-rep sets aren't much better! But what I meant was, even though I lift as heavy as I can with good form, I have no DOMS the next day with those long sets, whereas when I used to do multiple 3-5 rep sets with longer rests, I would get some (not much) DOMS.

botgurl · 04-04-2008, 11:42 PM

Quote:

Originally Posted by rixatrix

So you only just started feeling sore after workout A5? Can I ask you how much weight you've been using for the exercises? It could be that you've just started to really challenge your muscles and cause them to break down during exercise (which is what you want). I know it took me a few sessions before my confidence increased enough to add weight to things like squats and lunges.

Hi Rixatrix,

I really thank everyone for the replies.

I've definitely been trying to challenge myself and I make a note in my logs if a weight I used felt light or was hard to get the last 2 reps done. Then I make adjustments next set or workout whichever is next.

Anyway ere are my last 2 logs before starting A5 (borrowed your format):

Workout A - 12x2
Squats - 40lbs
Pushups - 30 degree
Seated Row - 80lbs
Step Ups - 12.5lb dumbbells
Prone Jackknife - 10 (very tough)

Workout B - 12x2
Deadlifts - 50lbs
Shoulder Press - 20lb dumbbells
WG Lat Pulldown - 80lbs
Lunges - 15 lb dumbbells
Swiss Ball Crunch - 12 (lost count :-D )

botgurl · 04-04-2008, 11:52 PM

I left out one thing I was going to say. I'm thinking it's the more sets that caused me to feel sore.

Amazingly I started feeling sore just a few hours after my workout!

Although I wasn't sore before A5, I was definitely tired and it took a real effort for me not to just come home and fall into bed.

rixatrix · 04-05-2008, 05:36 AM

Quote:

Originally Posted by botgurl

I left out one thing I was going to say. I'm thinking it's the more sets that caused me to feel sore.

Amazingly I started feeling sore just a few hours after my workout!

Although I wasn't sore before A5, I was definitely tired and it took a real effort for me not to just come home and fall into bed.

Ha, yes! It's amazing what a little shake up in your routine can do. I've been routinely going to bed between 8-9:30. And I refuse to feel bad about it - sleeping feels nice.

I think your workouts look good. Very respectable weights.

And I use the same system in my notebook, making little arrows to mark if I should use less or more next time.

Also, I find that when I'm eating less than maintenance, I get sore a lot faster and for a lot longer than when I'm eating a good deal. I'm doing a cut and man, I have been raw this week. Lots of ice packs. I wasn't nearly this sore just a few weeks ago, when I was eating more. So that could be a factor in addition to your new workload - you may not have felt too sore because your nutrition is in a good place. Does that sound right?

botgurl · 04-05-2008, 06:01 AM

Quote:

Originally Posted by rixatrix

So that could be a factor in addition to your new workload - you may not have felt too sore because your nutrition is in a good place. Does that sound right?

*looks around to see if rixatrix is peeking over my shoulder*

Yes you are exactly right! This has been a bad week for me in terms of nutrition. I usually plan out and cook what I will be eating for the week, but I didn't do that this week. I actually shifted my workout schedule this week and didn't workout on Monday because I KNEW I hadn't been eating enough and I couldn't see myself making it through a workout.

Thanks for reminding me about the role diet plays. I read this board at least 3 and sometimes 7 days a week, so I know how important diet is.

rixatrix · 04-05-2008, 06:36 AM

Quote:

Originally Posted by botgurl

*looks around to see if rixatrix is peeking over my shoulder*

Yes you are exactly right! This has been a bad week for me in terms of nutrition. I usually plan out and cook what I will be eating for the week, but I didn't do that this week. I actually shifted my workout schedule this week and didn't workout on Monday because I KNEW I hadn't been eating enough and I couldn't see myself making it through a workout.

Thanks for reminding me about the role diet plays. I read this board at least 3 and sometimes 7 days a week, so I know how important diet is.

Haha, I'm not trying to lay a guilt trip or anything...I know what you mean about not eating enough to finish a workout. I often feel weaker in the gym after a day of bad eating. I just didn't realize until recently that recovery (in terms of soreness) and eating were so closely related.