Ironborn program question

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    Ironborn program question

    Hi all,

    I'm new to Darebee, and have chosen to start with Ironborn.
    I've read the Manual, however I'm not clear on the progression for this particular program. The issue is with the recommended break times between "exercises", and "sets"

    Let's take Ironborn day 1 as an eg:
    If I read it right, it is recommended to have a 2 minute break between exercises, and only 30 seconds between sets. Therefore, I should be doing:

    Set 1
    x12 Shoulder presses, 2 minutes break,
    x12 shoulder press, 2 mins break,
    x6 lateral raises, 2 mins breaks
    x5 tricep extension, 2 mins break, then 30 seconds break before starting Set 2 ...

    Set 2
    x10 Shoulder presses, 2 minutes break,
    x10 shoulder press, 2 mins break,
    x6 lateral raises, 2 mins breaks
    x4 tricep extension, 30 seconds breaks and onto Set 3 ...

    etc ... up to 4 sets, with each exercise diminishing in reps each time.

    Sets are collections of exercises, so the breaks between exercises add up to a lot of time.
    Is this correct? If so, then the total break time alone throughout the workout will be 34 minutes (8.5 mins per set x 4)! This will push the whole workout way above the recommended 20 minute mark ... That's OK, but I just wanted to be sure I'm doing it right?

    Any comments tips would be much appreciated, thanks all!

    M.

    #2
    Hi John_Q_Law and welcome to The Hive.
    The first exercise is Shoulder Press, it consists of 4 sets:
    1.set 12 reps
    30"rest
    2.set 10 reps
    30" rest
    ...
    2min break
    next excercise:
    Chest press
    1.set 12 reps
    30" rest
    2.set 10 reps
    30" rest
    ...
    2min break
    next excercise:
    Lateral raises
    ...
    this makes more sense I guess..
    Ironborn is a classic set based workout and therefore a bit different than the other DARBEE stuff. The idea is to work the specific muscle groups to fatigue, so You stay on the one exercise with little rest, but less reps for the next set.
    2min would be way too long to wait between sets. Rule of thumb is to rest about as long as the set took. Eg. when lifting with another person, Your rest time is approximatly the other guys workout time. So 30" between sets is reasonable.

    Comment


      #3
      Originally posted by Andi64 View Post
      Hi John_Q_Law and welcome to The Hive.
      The first exercise is Shoulder Press, it consists of 4 sets:
      1.set 12 reps
      30"rest
      2.set 10 reps
      30" rest
      ...
      2min break
      next excercise:
      Chest press
      1.set 12 reps
      30" rest
      2.set 10 reps
      30" rest
      ...
      2min break
      next excercise:
      Lateral raises
      ...
      this makes more sense I guess..
      Ironborn is a classic set based workout and therefore a bit different than the other DARBEE stuff. The idea is to work the specific muscle groups to fatigue, so You stay on the one exercise with little rest, but less reps for the next set.
      2min would be way too long to wait between sets. Rule of thumb is to rest about as long as the set took. Eg. when lifting with another person, Your rest time is approximatly the other guys workout time. So 30" between sets is reasonable.
      Great stuff, thanks Andi64, this does make more sense!

      Comment


        #4

        Sets and repetitions then work the same way in all programs and ... John_Q_Law welcome

        Comment

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