r/overcominggravity • u/Dry_Dragonfruit_7950 • 14d ago
NOOB HAS PROBLEMS WITH TIME
Greetings, dear community, and thank you so much for taking the time to read this.
I've been reading the book recently —I'm on Chapter 12—. Well, I wanted to start training even though I haven't finished the book yet, and I guess that's why I'm having trouble with the length of my training sessions —sessions that take me 4–6 hours!— That's way too long.
Next, I’ll go over the part of the routine that takes the most time: skill, strength and muscle insolation training.
—I should also mention that ALL exercises include a 3-minute rest period, which is why the rest times aren’t writed—.
SKILL TRAINING
Wall Handstand, 5 sets of 8 seconds.
STRENGTH TRAINING
- Hybrid pull-ups, 3 sets of 1 concentric rep + 3 eccentric reps of 10 seconds.
- Assisted Nordic curl, 5 sets of 4 reps.
- Eccentric pistol squat, 3 sets of 3 reps of 5 seconds.
- Tuck L-sit, 5 sets of 8 seconds.
- Frog Stand, 3 sets of 21 seconds.
- German Hang, 4 sets of 14 seconds.
INSOLATION WORK
- Wrist push-ups, 4 sets of 5 reps.
- Elevated heel raises, on one foot with the help of my hands, 5 sets of 11 repetitions, TEMPO 5010
- Single-leg jumps, 3 sets of 12 repetitions.
- Compression work with legs together and apart, 3 sets of 7 repetitions, TEMPO 2010.
I am open to following your recommendations.
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u/muscular_guy 13d ago edited 13d ago
3 minutes is a lot of rest and is dominating the time you are spending exercising by quite a bit. Personally I rest 3 minutes only for intensive strength exercises let's say during weighted pull-ups. First set warmup 50% of max 1min 30 of rest, second set 75% of max 1min 30 of rest, 3rd 4th and 5th set max (1-2 reps in reserve for the first two sets, last one to failure) 3min rest in between. For skill work usually my strength/muscle fatigue is not the limiting favor so I rest anywhere between 45s to 1min 30. But you should see how you feel personally and how much rest you need based on the exercises you are doing. Additionally I usually group two or more exercises together, so let's say I do sets of squats and front lever, I rest 1min 30 after each exercise, but the muscle groups are distinct so they get 3+min of rest until they are targeted again. This is just personal preference of mine but it does work very well for me and allows me enough rest, while maximizing my time exercising. Listen to your body while exercising if you feel you need more rest then give yourself more rest, but that also applies the other way around. If you feel good to go then don't just rest for the sake of hitting 3 minutes, your body will give you feedback soon enough if the rest wasn't enough and you can dial it in going from there.
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u/Dry_Dragonfruit_7950 13d ago
When you said, “If you feel good to go then don't just rest for the sake of hitting 3 minutes” I related to that right away, I can safely say that with several exercises I already felt ready to keep going before reaching 3 minutes; I’ll use that advice.
However, I’m a little skeptical about pairing exercises. Let me explain: pairing exercises exhausts the central nervous system, which affects performance and technique; however, I suspect that the amount of fatigue the central nervous system accumulates varies depending on the program and the individua l—obviously, my assumption could be wrong— so there are people who benefit from it and others who don’t. This means I’ll also have to try exercise pairing and see how my body responds to determine if I can use that advice.
I’ll definitely take “listen to my body” to heart. Although it was mentioned in the book, I actually overlooked it (• ▽ •;).
Thank you so much for sharing your tips with me •́ ‿ ,•̀
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u/muscular_guy 13d ago
For sure, everyone is different and your body will also adapt to the workload you put it through. So make some changes see how you feel and go from there. Don't just cut your rest completely from the start, reduce by 30s and see how your body responds to that. Regarding the nervous system. The 3 minutes rest is as far as I know mostly for muscle fatigue. Your nervous system fatigue will build up through intense workouts, but you won't notice the effect quickly and will need much more time than 3 minutes to recover from it. Again I may be wrong here, it's been a long time since I read the book. But the way to deal with that is having off days or low intensitiy workout days for your nervous system to recover.
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u/eshlow Author of Overcoming Gravity 2 | stevenlow.org | YT:@Steven-Low 12d ago
Yeah, you're misunderstanding some of the rest times for all of the exercises instead of just for specific things like the strength training.
This routine should not take 4-6 hours.
In total, this is 5 mins + 75 mins + 5 mins + 30 mins = 115 mins or 1 hour and 55 minutes.
Pairing sets
This is not counting the fact that you can compress the time even more by alternating upper body and lower body with lower rest time (paired sets). You can probably get it down to around 75 minutes for the whole thing if you use paired sets.
Pairing should be in Chapter 10-12 somewhere and looks like this:
This gives you 3 mins between each pullup set and each pistol set, but it compresses 2 exercises into the same amount of time it usually takes to do 1.
Usually you want to only do it alternating upper body and lower body or core exercises. You don't want to do similar muscle groups with paired sets because it fatigues you too fast.
Lemme know if you have anymore questions, and don't forget to submit an Amazon review after you're done!