Rest Periods in Stage 3?

[Pippin]

Hi - am I reading Stage 3 A & B correctly that the rest period is 105 seconds, or 1 minute + 45 seconds, between each set?

For example, is the following accurate?

1 set of 6 reps of single-leg Romanian deadlift
rest 1 min 45 sec
1 set of 6 reps of bent-over-row
rest 1 min 45 sec
1 set of 6 reps of single-leg Romanian deadlift
rest 1 min 45 sec
1 set of 6 reps of bent-over-row
rest 1 min 45 sec
1 set of 6 reps of single-leg Romanian deadlift
rest 1 min 45 sec
1 set of 6 reps of bent-over-row
rest 1 min 45 sec
start next exercise pair...

I feel that most of my time in the gym is sitting around resting between these mini 6-rep sets. Please let me know if I am misunderstanding the rest periods.

Thanks!!

[mimi_pope]

When you lower the number of reps, it's usually because you have increased the weight to the point where 6 reps (in this case) is just about all you CAN do without taking a rest. If you do this, you should need most of the 105 sec rest.

[realcdn]

Yep, you're reading it correctly. Although I admit that I super setted the D exercises in both the A and the B workouts.

[Pippin]

thanks for the responses - I like the idea of supersetting the stomach exercises! I did it today and it worked much better.

In Stage 3, my legs have not been getting the same workout as earlier, because my arms are not strong enough to keep up - for example, my legs could do heavier weights on the deadlift, but by adding the bent-over-row, I have to do lighter weights for my arms. Does that make sense, or should I stay with the heavier weights and just barely do the bent-over-row? (I could barely do 1 rep with the weights that my legs could handle) Same with the squats in the other workout, etc.

Thanks!

[realcdn]

Treat each movement separate, with it's own weights. You're always going to find some movements that you need to lighten the weights. I think specifically you're talking about the Barbell Romanian Deadlift/Bent-over Row from the B set? Go with whatever weight you can do the row with. You'll probably always find that something is awkward, better to drop the weights, work on the form.

[rubyam]

The rest periods are loooong for stages 3-5. I had to do supersets for all the alternating sets to get out of the gym in the time I had available.

[LancelotsLover]

Originally Posted by rubyam

The rest periods are loooong for stages 3-5. I had to do supersets for all the alternating sets to get out of the gym in the time I had available.

I just want to clarify something I have not quite understood. When you say "superset" do you mean doing the two (or more) exercises with no rest between? So, if the workout calls for, say, DB rows and step ups, with a 105 second rest between, do you just do the rows and then the step ups with no rest between?

[rubyam]

Yes that is it - instead of:
rows
rest
step ups
rest

I would just do
rows
step ups
rest

[LancelotsLover]

Maybe someday I'll get to the point where I can actually DO that without needing that rest between! Right now I am using all rest periods I can get, and usually going an extra few seconds as well.

[Luna Sea]

Originally Posted by LancelotsLover

Maybe someday I'll get to the point where I can actually DO that without needing that rest between! Right now I am using all rest periods I can get, and usually going an extra few seconds as well.

Me too! I'm not in Stage 3 yet, but my feeling is this: If you think the rest periods are too long, you're not pushing yourself hard enough.

[missjane]

Exactly.

[Pippin]

relating to heaviness of weights in Stage 3: for example, in Stage 1, with squats and deadlifts, I was pushing my legs to lift over 100 pounds. In Stage 3, there is no squat option that lets you use that kind of weight. The one-armed snatch is 20-25 per arm, so my legs are not getting a workout at all in the squat motion. In the Partial Squat, I hold a 40 pound dumbbell for my one leg, but it is still not much. I feel like I am working more on form and endurance than strength in that exercise. My arms have trouble holding a heavier weight to stress my legs. Same with the one leg romanian deadlift - I hold 35 lb. dumbbells but sometimes cannot finish the 2 sets of 6 (one per leg) because my hands give out on holding the 35 lbs.

[carolynq]

I know how you feel - the first time I did the stages 2-5 I felt like I had more time to rest than I needed and yet was pushing myself as hard as I could on the weights - but my arms weren't as strong as my legs either and my grip was (still is) one of my weak points. I did notice significant improvement in my arm strength during those weeks and the BWM made my legs burn - as did the interval training. This time (I am repeating NROL4W) I am needing almost every second of the rest for most of the exercises. I guess over the course of the workout my arms got strong enough to keep up with my legs or I was able to put more cardio into some of the moves. I am always pressed for time and so I push myself to do the moves as quickly as I can manage. Especially the snatch - I am practically doing a squat jump on that one and landing on my toes.

Do what feels good and as you get stronger the workout seems to get better and better.