07-11-2015, 08:27 PM
(07-11-2015, 07:44 PM)bfine32 Wrote: When I was in the Military we preached the PROVeRBS of Fitness:
Progression
Regularity
Overload
Variety
Recovery
Balance
Specificity
That's pretty solid. I've just started back, and TRY to do a variation of alternating pull/push workouts 6 days a week (training muscle groups 3x a week). My workouts take about 30 minutes (not counting warm-up time), and I find it's more enjoyable and easier to get to the gym. I had no clue in the past how much I overtrained on a daily/weekly basis, not to mention your intensity just sucks trying to drag through a 60+ minute workout.
I've also gotten much more strict about rest between sets - they say optimal for mass gain is 30-90 seconds. I'm doing pretty well on most exercises with a little over 60 seconds, but it's tough on squats and brutal on deadlift so I have to go 90+ between sets. But as a result I'm feeling pretty good cardio benefits from lifting with that intensity. That short of rest isn't the greatest for strength gains, but again it gets me in-and-out quickly and that's the most important thing as far as sticking with it.
