A question about Strength Protocol

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    A question about Strength Protocol

    Hi,

    I'm at day 14 on Strength Protocol and would like to ask about some modifications to the normal routine without compromising the benefits.

    can I skip the rest between sets? or is there a specific importance to them?
    Is it more important to achieve the final count of reps or to do the exercises "right"?

    For example -

    Normally I would do: (day 1 as an example)

    5 Wide Grip Push-Ups
    15 second rest
    5 Wide Grip Push-Ups
    15 second rest
    5 Wide Grip Push-Ups
    1:30 minute rest - next exercise:

    5 Classic Grip Push-Ups
    15 second rest
    5 Classic Grip Push-Ups
    15 second rest
    5 Classic Grip Push-Ups
    1:30 minute rest - next exercise

    can I change it to -

    15 Wide Grip Push-Ups
    1:30 minute rest - next exercise:

    15 Classic Grip Push-Ups
    1:30 minute rest - next exercise

    thanks!

    Happy training

    #2
    I think you will be interested in the new version, which has the best of the two worlds !

    Comment


      #3
      Ohhh! I was following the program via pdf so I didn't notice it had been updated. Can I jump tomorrow to day 15 or should I restart the program?

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        #4
        Yes you can jump to day 15 directly

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          #5
          You can continue with the old version if you have saved it.
          I don´t know how much they changed but I guess you can also continue with the updated version.

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            #6
            This is really awesome. Thou I'm still unsure, if I feel like I don't need the 20 second rest between sets, can I skip it you is it "mandatory" for optimal gain?

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              #7
              Oh- and if it´s too easy- make the exercises harder.

              Comment


                #8
                Originally posted by Ulli View Post
                Oh- and if it´s too easy- make the exercises harder.
                is there a trick to make reps harder or just up the count of them?

                Comment


                  #9
                  It depends on the exercise and your goal - upping rep count will improve endurance, while increasing difficulty will lead to better strength gains. Now, with bodyweight exercises you have a lot of variations that are harder or easier depending on where you stand. You can try doing pistols instead of shrimp squats, V-sits instead of L-sits, elevating your feet, that kind of thing.
                  P.S. Oh, and rest? Forget about it.

                  Comment


                    #10
                    Originally posted by J3ster View Post
                    It depends on the exercise and your goal - upping rep count will improve endurance, while increasing difficulty will lead to better strength gains. Now, with bodyweight exercises you have a lot of variations that are harder or easier depending on where you stand. You can try doing pistols instead of shrimp squats, V-sits instead of L-sits, elevating your feet, that kind of thing.
                    P.S. Oh, and rest? Forget about it.
                    You are all so great! I'm so excited to get back in shape
                    Thank you!

                    Comment


                      #11
                      Don´t up the count. That´s not really the point of this program.

                      There are several possibilities:
                      One is form- are your ellbows really close to your body? Your body staight? Are you going all the way down, almost touching the floor?
                      Then there are hold-times- stay in the lower position for a few seconds.
                      And then progress of the exercise- elevate your feet.
                      Of course you can combine all of them.
                      You can also go for one-armed PU- although these are already included in the program.
                      Once the exercise is hard enough, you will need that rest. Go for muscle failure at least in one set.

                      Comment


                        #12
                        Originally posted by Ulli View Post
                        Don´t up the count. That´s not really the point of this program.

                        There are several possibilities:
                        One is form- are your ellbows really close to your body? Your body staight? Are you going all the way down, almost touching the floor?
                        Then there are hold-times- stay in the lower position for a few seconds.
                        And then progress of the exercise- elevate your feet.
                        Of course you can combine all of them.
                        You can also go for one-armed PU- although these are already included in the program.
                        Once the exercise is hard enough, you will need that rest. Go for muscle failure at least in one set.
                        Interesting! staying in a tensed position for a few seconds before returning to "resting" pose sounds like a good way to make things more difficult.
                        Also I'll start going for failure in a set or two with the exercises I feel are too easy, probably won't be so confused about whether to rest or not then

                        Comment


                          #13
                          You should not achieve muscle failure more than once per week in each muscle group. The muscles need the rest after such a training to grow and to recover.

                          Comment


                            #14
                            Originally posted by Ulli View Post
                            You should not achieve muscle failure more than once per week in each muscle group. The muscles need the rest after such a training to grow and to recover.
                            I don't know where you got this statement from, but putting it this as a general rule would just be wrong.

                            It always depends on the single person's ability to recover, goal and approach. You could even go to muscle failure every single time and would probably see more (or at least faster) strength gains, just not any appreciable increase in muscle growth (see this experiment and the explanation here).

                            If your body is used to short rest times and is able to recover fast your muscles might have fully recovered after a single day and you can load them again on the next.

                            I would stay away from general statements like this.

                            AthiestTemplar the program's goal is strength and size. You can achieve this by repeatedly loading your muscles and with that challenge them and giving them the need to improve. Hence, 3 sets of 5 push ups - this is the repeatedly part. If you are not challenged with 5 push ups, then yes, you can up the reps for each set - or - as mentioned: make the exercise harder. But don't just add them up and do them in a single set, that would defy the purpose.

                            Giving your muscles no or little rest will keep the load on your muscles and improve your body's ability to recover faster, as it will adapt to the new situation (having no time to rest). It will also keep your heart rate up and increase your cardiovascular performance.
                            If you're just interested in gains in strength and size then you should allow your muscles and body at least a little rest between exercises.

                            I hope this helps a bit

                            Comment


                              #15
                              Originally posted by TheRaven View Post

                              I hope this helps a bit
                              It helped a lot actually, thank you!

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