Super high intense work outs (1 Viewer)

[Tim035]

Just thought I'd get an opinion on this, I'm trying out a new routine at the moment where my work outs go for not much longer then 30 - 40 minutes, but consist of very little rest and doing super sets.
For example with the one set of dumbells (~20lbs), I'll do 10 front raises, straight into 10 lateral raises, straight into 10 up right rows, straight in to 10 shoulder press (standing).
Rest for 60 seconds, then repeat this for 2 more sets.

Another example. 10 incline bench press, straight into 10 flies, straight into 20 pushups.

By 30 - 40 minutes the muscle groups I've worked are burning like crazy, I feel (or do) as if I'm going to puke. However once I stop, within ~15 minutes I feel almost fully recovered and I don't feel the slightest bit stiff or sore the following day.

Can this type of workout still build solid muscle and make regular gains in strengh? The reason it appeals to me is due to the time constraints I often face (living 2 hours away from uni) and that I work out at home, where I have a bench press, 2 sets of dumbells and ~100kg of free weights. Thus I'm a bit restricted in the types of exercises I can perform.

 

[kevinx2]

Sorta sound like a HIIT workout

 

[russs]

Most strength gains will occur in very low rep training i.e. < 3 reps. Most mass gains will occur between 5 reps and 8-12 reps (the 8-12 range seems to depend on genetics, some people get nothing out of higher reps some do).

With the kind of training you are doing, you'l burn out the muscles with lactic acid, get tired and a s a result increase your endurance. This isn't the kind of routine for strength/mass gains.

If you want to get sore and stay sore for a few days, hit 5-12 reps with at least a minute rest time and see what works best.

 

[cannibal.horse]

Sorta sound like a HIIT workout

more like, sounds like a bs workout.

 

[Tim035]

Most strength gains will occur in very low rep training i.e. < 3 reps. Most mass gains will occur between 5 reps and 8-12 reps (the 8-12 range seems to depend on genetics, some people get nothing out of higher reps some do).

With the kind of training you are doing, you'l burn out the muscles with lactic acid, get tired and a s a result increase your endurance. This isn't the kind of routine for strength/mass gains.

If you want to get sore and stay sore for a few days, hit 5-12 reps with at least a minute rest time and see what works best.

Very true, I actually sat down today and did a lot of reading and research as well as defining what I really want to get out of weight training. As a result I've ditched that routine and gone back to more compound lifts at lower reps.

 

[rowdyroddy]

Most strength gains will occur in very low rep training i.e. < 3 reps. Most mass gains will occur between 5 reps and 8-12 reps (the 8-12 range seems to depend on genetics, some people get nothing out of higher reps some do).

With the kind of training you are doing, you'l burn out the muscles with lactic acid, get tired and a s a result increase your endurance. This isn't the kind of routine for strength/mass gains.

If you want to get sore and stay sore for a few days, hit 5-12 reps with at least a minute rest time and see what works best.

whats the kind of routine for strength-mass muscle gains?

 

[Tim035]

whats the kind of routine for strength-mass muscle gains?

Big compound movements, low - medium reps, pyramiding to beyond your personal best.
+ Some isolation exercises either in your cool down or days off lifting.

Madcow's 5x5 is what a lot of individuals on bodybuilding forums seem to swear by for begineers - intermediates:

Bill Starr 5x5 - Madcow Intermediate or Linear Version

 

[BreezerD]

sounds like a pretty bad routine. bro.