interval sets feel like something is missing

[kovrec]

Hi,

I am on Week 3, now I am doing interval sets. The interval sets leave me with the feeling I could have done more. In the book it says

* Three sets per exercise.
• 6 - 12 reps per set.
• 3-minute intervals ...

I do 3 * 12 = 36 repetitions, but when I was doing ladders on some exercises I reached 10 i.e. 100 repetitions. I just do 1/3 of the repetitions of the ladders with the interval sets.

Is this normal? Should I try doing the exercises faster? Do I go for more sets? I feel like I am missing something. Thoughts?

[PatrickM]

If you look at the next bullet point in the same section Interval Sets, the book clearly states that
'One of the three sets ... should take you to failure in the 6-12 rep range.
If this is not the case, find an exercise or variation with the appropriate difficulty.'

[kovrec]

Thanks. That makes sense. Will try a more difficult variety.

But this is what is written in the book I have

INTERVAL SETS
• Three sets per exercise.
• 6 - 12 reps per set.
• 3-minute intervals. Start time when beginning an exercise, go to failure or up to 1.5 minutes, and rest for the remainder of the interval.
• For all single limb movements, like Bulgarian Split Squats, One-Legged Romanian Dead Lifts (RDLs), and Side Lunges, do one side at a time. Start with the non-dominant side and immediately switch to the dominant side.

Then is the part for SUPERSETS

[bark50]

Kovrec, your book says the same thing about interval sets that mine says. The FAQ about intervals has some modified directions you might want to look at: http://www.marklauren.com/forum/viewtopic.php?f=17&t=2600. Note that you go to failure on all sets and the 1 1/2 minutes of rest is no longer sacred.

These modified instructions become important later in the program when you're doing 2-sided exercises with pauses. To get to failure between 6-12 reps, you'll have to work longer than 1 1/2 minutes. For some sets you'll find yourself with very little rest time before having to start the next set.

[mikhou]

If you can't find a suitable more difficult variation, another thing that you might try is to do 12 reps in the first 2 sets and then do the 3rd set to failure even if it takes you more than 12 reps. Just keep pushing until you can't go anymore.

mikhou

[senorchupacabra]

I agree with the poster who said to do a variation of the exercise that gets you to failure in that 6-12 range.

To that I would add that the interval block is not really supposed to be the most intense block. It's the "strength" block, and strength is best developed with short bursts of intense activity followed by plenty of rest, both between reps and between workouts. I've seen pretty effective strength building--and only strength building (as opposed to physique/power/endurance/etc.)-- routines that have people only doing 3-4 sets on a particular muscle group each week. But those 3-4 sets have to be pretty intense. So, again, find exercises that are going to make those 6-12 reps rather difficult to get through.

[Melky6]

Kovrec

I did this routine today and recalled your post about setting a timer and busting hump,so here is something you may like. It requires a kettlebell,

http://www.mensfitness.com/training/los ... ll-complex

[kovrec]

Hey, Melky. Thanks for the suggestion. Looks cool. Maybe I'll try some kettlebells when I get more in shape.

I've done kettlebells while doing some CrossFit (that guys were just to hardcore for me, so I've quit, I much prefer going with YAYOG program on my own pace), I've actually injured my shoulder a bit with them. I find them quite unforgiving. Really need to be concentrated on the move other-wize super easy to get injured. Maybe it is because I am not quite in shape. I found The Snatch specially unforgiving to errors in execution.

[Melky6]

I am just experimenting with the KB's mixed in with YAYOG. I could not pass up a half off KB deal at a local gym shop. $30 for a 35lb bell. I believe you can do the same routine I posted with DB's too. Just no swings. Substitute the swings with front raises. Form is key with the KB's like you said, keeping the back in line or forget about walking the next day

There is a crossfit gym near me that is kind new or to me it is. Holy expensive $200 for the first month then $150 a month for one workout day during the week and the other day is a Saturday at 9am. The price goes up if you want more days. No thanks, I'll used my $13 YAYOG book with forums for "community".