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Heavy lifting/conditioning workout


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Recently tried a workout where I combined heavy full body lifting with conditioning done during rest sets. Very intense but worked nicely.

Bench 3x5 - Set 1 of bench, rested a minute, mountain climbers for 30 seconds, rested a minute, another set of mountain climbers for 30 seconds, rested a minute, set two of bench press, etc.. So overall six sets of mountain climbers spread out over three sets of bench press. Bench wasn't effected, but my HR remained elevated and I was definitely feeling a bit drained.

Squar 3x5 - Set 1 of squats, rested a minute, 30 seconds all out punching on the heavy bag, rested a minute, 30 seconds punching, rested a minute, set 2 of squats, etc.. The heavy bag punching complimented the squats nicely. Kept the HR up, but didn't mess with leg recovery between sets.

Rows 3x5 - Set 1 of rows, rested a minute, 10 burpees, rested a minute, next set of rows, rested a minute, 10 burpees, rested a minute, etc.. The burpees kicked my ass at the end, but I was still able tp perform the rows with good form and handle the weight with no set backs from the conditioning.

45 minutes total and everything done. Granted, I felt like puking afterward, but it felt great to have everything done with no need to anything after. I was pleasantly surprised that my lifts weren't affected by the conditioning in between sets.

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I just started doing a combination of mountain climbers, skipping, and jumping jacks between sets..and I think maybe now that you mention it that I'd like to include burpees in there.

I like that it keeps my heart rate up and I feel energized

That's pretty wild.  I'm such a lazy exerciser.  After a set, I just lie on the floor for a minute until my next set.  I'd probably be super ripped if I can throw in mountain climbers or burpees in between sets.

Original Post by johnnywhisky01:

That's pretty wild.  I'm such a lazy exerciser.  After a set, I just lie on the floor for a minute until my next set.  I'd probably be super ripped if I can throw in mountain climbers or burpees in between sets.

A few things :

1) If you are lifting heavy (85% of your 1RM and up) you are going to need a minimum of 3 minutes rest plus on all the bigger exercises. So as long as you time it right - a minute after the set, a minute after sets of conditioning, and a minute before starting the next set, it works surprisingly well.

2) The trick is finding a conditioning exercise that doesn't conflict with the lift. Mountain climbers work nicely for presses. Your arms are used slightly to hold yourself in position, but it is not overly taxing. My favorite combo is all out punches on the heavy bag in between sets of squats. Doesn't affect the legs at all. Burpees work well with any type of pull because the push-up works opposing muscle groups.

You just have to make sure you time it right and choose the right exercises. Granted, you will feel trashed by the end of the workout, but your lifts won't be affected (at least they weren't for me) and your conditioning is done also.

Original Post by jamiepantsca:

I just started doing a combination of mountain climbers, skipping, and jumping jacks between sets..and I think maybe now that you mention it that I'd like to include burpees in there.

I like that it keeps my heart rate up and I feel energized

Sounds good. Good luck with it and check back in to let me know how it goes..

sounds like a GREAT workout!

Original Post by lcuconley:

sounds like a GREAT workout!

Yep it definitely was. I was beat down after. However, I am a bit of a masochist when it comes to my workouts, so the worse I feel after, the better I feel about the workout. Definitely felt a bit light headed and nausiated.

I am definitely going to add the burpees into my next weight lifting workout!  You have some great suggestions here.

Check out M-100's:

http://www.youtube.com/watch?v=bkD9LwDBWW0&am p;feature=relmfu

A great finishing exercise post workout (or even pre)

I agree with mandatory rest for heavy days.  In my opinion, spending energy in between sets can interfere with the focused muscle groups during heavy lifting.  This sounds like an attempt to combine high intensity endurance training with strength training.  One will trump the other and in this case its endurance training, due to the amount of energy expenditure which is apparent because of your nausea.  Strength training is more mental than physical meaning there is a great deal of focus on form through the whole rep, while endurance is about completing the set.  The danger I see is that endurance trainers hit a "wall" where glycogen depletion hit its max and the subject has no more energy, it literally feels like hitting a wall and your spent.  If your mid rep with +85% 1RM in mid squat for example, you could be wearing that weight on the floor if your spotter isn't prepared for the sudden energy loss.  I would recommend carb loading, or spiking an intra workout drink with lots of water and several teaspoons of sugar and salt (2 tsp sugar/ 1/4 tsp salt/ 10oz. water).  This serum will avoid "itchy" sweat have all the BCAA's available and will throttle energy into muscles during your routine (for those who use BCAA intra workout drinks, I use X-tend powder).

food for thought..

#8  
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Original Post by vyperman7:

Recently tried a workout where I combined heavy full body lifting with conditioning done during rest sets. Very intense but worked nicely.

Bench 3x5 - Set 1 of bench, rested a minute, mountain climbers for 30 seconds, rested a minute, another set of mountain climbers for 30 seconds, rested a minute, set two of bench press, etc.. So overall six sets of mountain climbers spread out over three sets of bench press. Bench wasn't effected, but my HR remained elevated and I was definitely feeling a bit drained.

Squar 3x5 - Set 1 of squats, rested a minute, 30 seconds all out punching on the heavy bag, rested a minute, 30 seconds punching, rested a minute, set 2 of squats, etc.. The heavy bag punching complimented the squats nicely. Kept the HR up, but didn't mess with leg recovery between sets.

Rows 3x5 - Set 1 of rows, rested a minute, 10 burpees, rested a minute, next set of rows, rested a minute, 10 burpees, rested a minute, etc.. The burpees kicked my ass at the end, but I was still able tp perform the rows with good form and handle the weight with no set backs from the conditioning.

45 minutes total and everything done. Granted, I felt like puking afterward, but it felt great to have everything done with no need to anything after. I was pleasantly surprised that my lifts weren't affected by the conditioning in between sets.

 

#9  
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Sounds like HIIT (high intensity interval training).  I did a month of that in Jamie Eason's LiveFit from Body Building.com.  It's very effective and intense. 

I'm 54 and hadn't worked out like that EVER, but if I needed to, I rested a bit during my sets and sometimes after.  I pushed myself to complete them and am very pleased with the results.  I started the 12 week program at 156 lbs and am now 144 lbs.

 

 

 

 

That's a highly effective technique for training.  I recommend backing off a bit, such as lighter weights, until you don't feel like puking at the end because it can de-motivate you in the long run.  You'll be able to increase back to the level you are at fairly quickly I am certain.

 

Best luck in your training.

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