Alternate vs. Classic Resistance Training: Can You Bench in Between Your Squat Sets & Still Make Fabulous Gains?
What now? Wait 3 minutes or off to the bench for an alternate set of bench presses or pulls ? Traditional strength training with 80% of one-repetition maximum (1RM) utilizes 2- to 5-minute rest periods between sets. These long rest periods minimize decreases in volume and intensity, but result in long workouts. Performing upper-body exercises during lower-body rest intervals may decrease workout duration, but may affect workout performance. The above is how Anthony B. Ciccone, Lee E. Brown, Jared W. Coburn, Andrew J. Galpin kick off their latest paper in the venerable Journal of Strength and Conditioning Research (Publish Ahead of Print). Squatting will always remain the most versatile muscle builder & fat shredder Optimizing Rest for Size and Strength Gains When Rodents Squat, We Can Learn A Lot! Farmer's Walk or Squat? Is Strong- men T. For You? Full ROM ➯ Full Gains - Form Counts! Battle the Rope to Get Ripped & Strong Up Your Squat by 25% Wi...