PlanStrong/BuiltStrong BuiltStrong Question (Rest and super setting)
- Thread starter jaku
- Start date
Bauer
Level 7 Valued Member
Yes, do exercises in a "slow circuit" if equipment/setup allows.
Rest is not specified. Take as long as you need to finish each day steongly. Quality volume and mechanical tension are the main drivers of adaptation in BTS.
According to Brad Schoenfeld, cutting rest short for certain hormonal responses is overrated.
renegadenate
Level 6 Valued Member
Fabio has recommended the following rest intervals in his articles and BuiltStrong Minimalist:
Take more rest if needed.
I've been performing BuiltStrong Minimalist as a Circuit - EMOM. I take an extra 30-60 seconds of rest when needed. But I'm used to training like this even with heavier loads and higher rep Ladders.
Take more rest if needed.
I've been performing BuiltStrong Minimalist as a Circuit - EMOM. I take an extra 30-60 seconds of rest when needed. But I'm used to training like this even with heavier loads and higher rep Ladders.
jaku
Level 4 Valued Member
Hey y'all quick update. I'm on week 4 of my first built-strong cycle.
I did the circuit, but I noticed a detail.
I run out of high and mid lift sets before light, so I end up loading the next lift. I figured it would be fine because but I was wondering how others do this. Maybe they stick to the first slow circuit (it's easy to get confused). But I like to save time.
I did the circuit, but I noticed a detail.
I run out of high and mid lift sets before light, so I end up loading the next lift. I figured it would be fine because but I was wondering how others do this. Maybe they stick to the first slow circuit (it's easy to get confused). But I like to save time.
renegadenate
Level 6 Valued Member
I add 1-3 warm-up sets as part of the Circuit for Heavy and some Medium exercises. In many cases, this has evened out the amount of rounds/sets.
But on some weeks you'll be down to 2 exercises and even one. Just take a little extra rest as needed.
jaku
Level 4 Valued Member
Okay that kinda helps but there are volume weeks where I have like 10 light sets
renegadenate
Level 6 Valued Member
Yeah, that will happen around weeks 6 and 7. Just rest a minute or more and knock them out at the end.
Formovereverything
Level 1 Valued Member
Anyone know where I can purchase the basic PlanStrong/BuildStrong template outside of the customer workout plan? Is this it similar to Power to the People book?
Last edited:
renegadenate
Level 6 Valued Member
The only thing available is BuiltStrong Minimalist at Strong and Fit.
It's $77 but sometimes goes on sale for 50% off.
There is also coupon code FANEMAIL51 (51% off) or FANEMAIL50 (50% off) that you can also use.
Any chance you could link us with that study since that is an eye opener for many
Pete L
Level 6 Valued Member
I miss out the odd heavy set;
e.g. A, B, C, B, C, A, B, C.
It's not an exact science as the proportions aren't perfect but it keeps me thinking while recovering between sets.
Bauer
Level 7 Valued Member
I think he has done more than one study on it. But here is one:
(PDF) Longer Interset Rest Periods Enhance Muscle Strength and Hypertrophy in Resistance-Trained Men
PDF | The purpose of this study was to investigate the effects of short rest intervals normally associated with hypertrophy-type training versus long... | Find, read and cite all the research you need on ResearchGate
www.researchgate.net
Here is a discussion of this study + a follow up.
How Long Should You Rest Between Sets to Build Muscle?
Rest times are often brushed aside. You’ll hear that they matter, sure, but that they aren’t one of the more important factors—that they’ll only have a negligible impact on your muscle growth. That’s not necessarily true. If we look at the research, using proper rest times can double your muscle...
bonytobeastly.com
He discusses his current thinking here (time stamped):
Reading this later over a cup of coffee.. thank youI think he has done more than one study on it. But here is one:
(PDF) Longer Interset Rest Periods Enhance Muscle Strength and Hypertrophy in Resistance-Trained Men
PDF | The purpose of this study was to investigate the effects of short rest intervals normally associated with hypertrophy-type training versus long... | Find, read and cite all the research you need on ResearchGate
Here is a discussion of this study + a follow up.
How Long Should You Rest Between Sets to Build Muscle?
Rest times are often brushed aside. You’ll hear that they matter, sure, but that they aren’t one of the more important factors—that they’ll only have a negligible impact on your muscle growth. That’s not necessarily true. If we look at the research, using proper rest times can double your muscle...
He discusses his current thinking here (time stamped):