Workout Length

[michael]

Following Mike T's 3-5 minute break rule between >=@8 sets and and <3 min for <@8 sets, with a session of 3 lifts with work-up sets and 4-6 work sets @8-9, I tend to be just below 2 hours (I know because the free parking lasts for 2 hours).

I think you'd need good genetics for this. I'd drop reps so fast with those short breaks. I'd probably lose 2-3 reps per set on the >=@8 and 4-5 per set on the <@8.

I'm not sure it's something that would improve with training. Maybe it would?

[mgil]

Following Mike T's 3-5 minute break rule between >=@8 sets and and <3 min for <@8 sets, with a session of 3 lifts with work-up sets and 4-6 work sets @8-9, I tend to be just below 2 hours (I know because the free parking lasts for 2 hours).

I think you'd need good genetics for this. I'd drop reps so fast with those short breaks. I'd probably lose 2-3 reps per set on the >=@8 and 4-5 per set on the <@8.

I'm not sure it's something that would improve with training. Maybe it would?

Like everything else in strength training, titration is key. If you're resting 8 minutes between sets now, try for 7m30s next week, and 7 minutes the week after that, until your down to an interval that cannot be improved on.

[slowmotion]

Like everything else in strength training, titration is key. If you're resting 8 minutes between sets now, try for 7m30s next week, and 7 minutes the week after that, until your down to an interval that cannot be improved on.

Sounds stressful. I'd rather just take my time.

[michael]

Sounds stressful. I'd rather just take my time.

His name checks out.

[Hanley]

2-3 hours long.

I was talking to my wife last night about how resource-expensive continuing strength gains are past intermediate.

I reckon once my bench requires 3 months for a 5-pound increase, that's like 36 hours of cumulative bench-session time for the 5 pound gain (if I'm quick).

Time is money, and - if I''m Brodie -, that's like $10k for a 5-pound increase.

[JonA]

I'm pretty strict about rest between sets, using a timer. Warmups are straight through, no rest. 3 minutes between squat/DL sets, 2 for others.

[Chebass88]

Hypothetically,

15-20 mins to warmup to either top set or work weight, then rest 3-5 mins = 25 mins
3-6 sets of repeat/backoff/volume work with 3-5 min rests assuming 1 min to do set = 36 mins
rest 5 mins before starting new lift = 5 mins
total = 66 mins

that is on the high end of each of those ranges

then, depending on how many other lifts/assistance work you do

subsequent exercises probably won't require as much warmup

but if you're doing 3 lifts per session, 2 hours is a pretty reasonable expectation

add intensity, volume, or more assistance and I can see 3 hours

I probably wouldn't recommend resting longer than 5 minutes unless absolutely necessary

I struggle with workout length and have no idea how people get through things quicker than above

A few efficiencies that might help (using your example):

1. Warmups. 15-20 might be a bit much - it depends on what you need. Myself, I add a plate, do some reps, add a plate, do some reps, add a plate, do some reps, etc. I'm at working weights within 10 minutes of walking in the door. Warmup sets don't require any rest between sets, other than the time to change the plates.

2. Fix rest at 3:00. Use a timer on your phone or a stopwatch on a string around your neck. When the timer ends, you lift. 3:00 is PLENTY adequate to make marks in your logbook, take a drink of water, review video, and even change weights on the bar. Depending on the intensity / rep & set scheme - you can probably get away with lower amount of rest.

3. 5 minute rest before starting a new lift - this is a bit much. So after the final set is noted in the logbook, you can start unloading the weights. It can help to use the same timer as between sets. At the end of the 3:00, the first lift is all cleaned up and you're ready to start the next lift. If you are not equipment limited - you can set up the next lift while resting. If moving a 45lb bar and a few plates is **that** tiring for you, you have some work to do.

4. Do you NEED to do three lifts per session? Maybe the rep & set schemes for the assistance lifts can be trimmed down (a short density block, perhaps?) and still be effective.

[PatrickDB]

Time is money, and - if I''m Brodie -, that's like $10k for a 5-pound increase.

Now recall that 200 mg of testosterone cypionate is $10 at Walmart.

[slowmotion]

Sounds stressful. I'd rather just take my time.

His name checks out.

I was given that nickname back when I was learning to be a car mechanic, 40 years ago. I just move slower than most people.

[Hanley]

Time is money, and - if I''m Brodie -, that's like $10k for a 5-pound increase.

Now recall that 200 mg of testosterone cypionate is $10 at Walmart.

Between this and that study you posted, you've become the unlikeliest drug-pushing devil on my shoulder.

[RedFinn]

I used to have slow-ass workouts, resting 10-15 minutes between worksets, but I've since converted to Exodus orthodoxy regarding intensity and volume, and cut my rest times to a consistent 5 minutes. That necessitated a decrease in my working weights, of course, but I figure once they reach their prior levels I will have actually increased in strength. (Doesn't Rip like to talk about keeping range of motion consistent to ensure strength has actually increased as the weight goes up? Well, if I squat 315 for three sets of five with 5 minutes rest, and then 365 for three sets of five with 15 minutes rest, how much stronger have I gotten? Less than 50 lbs, surely.)

Yesterday I did 4 worksets of 9-rep squats (8700 lbs), 5 worksets of 9-rep bench (6500 lbs), 4 sets of curls, and 3 sets of 9-rep deadlift (6600 lbs), all with 5 minute rest periods (except curls, with 3 minute rest periods), all in about two hours.

[Chebass88]

Following Mike T's 3-5 minute break rule between >=@8 sets and and <3 min for <@8 sets, with a session of 3 lifts with work-up sets and 4-6 work sets @8-9, I tend to be just below 2 hours (I know because the free parking lasts for 2 hours).

I think you'd need good genetics for this. I'd drop reps so fast with those short breaks. I'd probably lose 2-3 reps per set on the >=@8 and 4-5 per set on the <@8.

I'm not sure it's something that would improve with training. Maybe it would?

It absolutely improves with training. I've done it. I used to buy into the whole StSt shtick of sitting around for 8-10 minutes. I had a few training sessions where I HAD to move quick to get it done (e.g., needing to catch a flight, in 15°F weather in my garage, on my lunchbreak at work with an afternoon teleconference, etc.). I demonstrated that I COULD do it quickly.

So, the other side of the coin is this - yes, if you were to dramatically reduce your rest times today, you might lose some reps. Or, you could reduce the weight and get it done with shorter rests. I know, I know - it is anathema to reduce the weight on the bar, always add more, etc. However, the training stimulus can still be there. And even if you reduce the weight **slightly**, just build it back up over time. Add a rep or two here or there, and the next thing you know, you've earned an increase, repeat the process, and a year or two later, you can be surprised at how much you can lift on a regular basis.

And yes, you can reduce it a little bit at a time. It is a training variable, and can be controlled like any other variable. No special genetics required.

[michael]

@Chebass88 it hasn't seemed like a trainable quality to me. Yes the lungs/heart acclimated, but the muscles they never got used to it.

I might try a more careful experiment to verify this.

[perman]

Following Mike T's 3-5 minute break rule between >=@8 sets and and <3 min for <@8 sets, with a session of 3 lifts with work-up sets and 4-6 work sets @8-9, I tend to be just below 2 hours (I know because the free parking lasts for 2 hours).

I think you'd need good genetics for this. I'd drop reps so fast with those short breaks. I'd probably lose 2-3 reps per set on the >=@8 and 4-5 per set on the <@8.

I'm not sure it's something that would improve with training. Maybe it would?

Doesn't take much conditioning, my general conditioning honestly sucks, but have been lifting for 6 years now, so my lifting conditioning might be decent.

I follow the time rules, but if I don't think I can do the current weight with the time restrictions, I reduce 2.5-5% weight (which at a weight of @8-9 is virtually always doable for me at least).

I think you might just need a subtle mentality shift. Think rather "At my current capacity, this weight is too high. Accumulating quality volume without grinding is my goal. Not to maximize the weight of all work sets".

[michael]

If I tried @8 sets of 5 across with 3-4 minutes rests I'd get:

5
3
1
1
1

I've tried it.

[JonA]

If I tried @8 sets of 5 across with 3-4 minutes rests I'd get:

5
3
1
1
1

I've tried it.

Did you drop any weight before trying it?

[Hanley]

@Chebass88 it hasn't seemed like a trainable quality to me. Yes the lungs/heart acclimated, but the muscles they never got used to it.

I might try a more careful experiment to verify this.

Do you do the creatine?

[Chebass88]

Chebass88 it hasn't seemed like a trainable quality to me. Yes the lungs/heart acclimated, but the muscles they never got used to it.

I might try a more careful experiment to verify this.

Dramatically reducing rest times can require a different intensity / rep / set combination. I also don't follow the Rippetoe guidelines of "increase the bar weight every session, every time" - I usually stay at a given weight until I get a certain number, e.g., 8 triples, or whatever I'm using at the time. I strive to add one or two per session, and let progression take care of itself.

If you are interested, start by timing each and every rest - don't worry about reducing it at all - just time it and record the times in your logbook. Then, strive to make all of them equal. Then, after a month or two, try reducing them slightly. Even if it is just one rest period at a time, cut it by something small (10 secs or so). And then repeat it - just be consistent. You might be surprised how much time you can cut out eventually.

[michael]

Did you drop any weight before trying it?

I'd need to drop it down to 60% of my 1RM to make the reps.

The first sets would be a joke and the last sets @10.

[michael]

Do you do the creatine?

Not consistently.