01-05-2017, 11:15 AM
Great responses!
It sounds like you're already working with some folks on these issues, so I'm not even going to pretend I can do a better job over the net without seeing you.
I would simply use the same rest intervals. No need to overcomplicate things and the rest intervals have not been chosen with the utmost precision: The duration just matches the cardiovascular strain typical of training those muscle groups, but doesn't allow full elimination of fatigue.
For instance, the 2nd set of let's say 10 unilateral reps on a leg press would add maybe 20-30 seconds to the rest interval, but you'll find too that that will be welcomed, b/c doing two unilateral sets to failure vs. a single one, can be a bit more demanding. Also, in your case, since you're really wanting to be sure you're very mentally focused during the training, having a bit extra time to ensure you're not gasping for breath is a good thing.
Same goes for Pump sets - you're going to find them pretty brutal doing them unilaterally when it comes for legs - some long ass super sets, but if needed, you can autoregulate your choice of strategy for these sets, too. Generally, I'd suggest training the weaker / smaller side first / when the most fresh and then simply matching reps and pattern with the stronger side. This strategy seems to help some folks over the long run. (Even though the temptation is to drive 100% with both sides, this tends to maintain the asymmetry, especially if there if the larger side / limb has some activation and thus stimulus advantage due to things like handedness or an injury that inhibits activation.)
-S
It sounds like you're already working with some folks on these issues, so I'm not even going to pretend I can do a better job over the net without seeing you.
I would simply use the same rest intervals. No need to overcomplicate things and the rest intervals have not been chosen with the utmost precision: The duration just matches the cardiovascular strain typical of training those muscle groups, but doesn't allow full elimination of fatigue.
For instance, the 2nd set of let's say 10 unilateral reps on a leg press would add maybe 20-30 seconds to the rest interval, but you'll find too that that will be welcomed, b/c doing two unilateral sets to failure vs. a single one, can be a bit more demanding. Also, in your case, since you're really wanting to be sure you're very mentally focused during the training, having a bit extra time to ensure you're not gasping for breath is a good thing.
Same goes for Pump sets - you're going to find them pretty brutal doing them unilaterally when it comes for legs - some long ass super sets, but if needed, you can autoregulate your choice of strategy for these sets, too. Generally, I'd suggest training the weaker / smaller side first / when the most fresh and then simply matching reps and pattern with the stronger side. This strategy seems to help some folks over the long run. (Even though the temptation is to drive 100% with both sides, this tends to maintain the asymmetry, especially if there if the larger side / limb has some activation and thus stimulus advantage due to things like handedness or an injury that inhibits activation.)
-S
-Scott
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The above and all material posted by Scott Stevenson are Copyright © Scott W. Stevenson and Evlogia QiWorks, LLC. All Rights Reserved.
Thanks for joining my Forum!
The above and all material posted by Scott Stevenson are Copyright © Scott W. Stevenson and Evlogia QiWorks, LLC. All Rights Reserved.