BWF Primer Build-up Community Event: Day 14 (Final Day!)

[genixy]

@dontdosadness What are the suggestions for the off days?

I've been thinking of doing something like this:

between a warm up and cool down to get some cardio in and to keep a daily routine. Would that be pushing too hard?

I should add I'm not in great shape. I skinny fat and new to strength work.

 

[justakitty]

@dontdosadness Is this the same as the build-up in that you do each exercise three reps then move to the next exercise, or do you perform one rep of each exercise moving down the line and then repeat it 3x?

 

[dontdosadness]

@justakitty Yep! 3 sets of one exercise, then 3 sets of the next, then 3 sets of the next.

 

[133mwaymire]

@dontdosadness What is the reasoning behind this? Does it make a substantial difference?

 

[dontdosadness]

@133mwaymire Remember Day 9's discussion about rest periods? If you do:

Deadbug, 60s, Birddog, 60s, Pushups, 60s, Row, 60s, Squat, 60s, Glute Bridge, 60, Deadbug, etc. Etc.

You're now resting like 10 minutes between sets of a single exercise rather than 1, and so you're losing any of the benefit/adaptation you would receive from limiting your rest time to 60s

If you do:

Pushups, 60s, Pushups, 60s, Pushups, 60s

Then your body is having to work to recover from the last set (metabolic stress) and that will lead to better recovery adaptations (work capacity) that will serve you well in training once you move on to a more intense routine

 

[133mwaymire]

@dontdosadness Cool, thanks for the clarification.

 

[dontdosadness]

@133mwaymire My pleasure!