My local gym looks like one of those youtube fail videos this week.

What I’ve been doing doesn’t require much of machines and whooped my ass into shape! Yea, I’m thread jacking and doing some shameless promotion... but if nothing else check out the attached PDF here:

My Off-season Work Out Program... ...ason-Work-Out-Program....357504/&share_type=t

 

The day before yesterday (Jan 1st) this little shit doing leg extensions to full lock (smh) spent five minutes in between sets playing on his phone while seated. I calmly waited for about fifteen minutes before I approached him and asked him how much longer before he was done. He said “until he’s done.” I said, “Until you’re done playing with your phone?” He said if I didn’t like it, I could speak with mgmt. My temper almost won, but I walked away as I was already running late to the frac site. This guy’s going to have a fan every time I see him, though. I chuckle at the thought of how whimsically I’ll make his gym life extremely uncomfortable.

 

Whatever you’re trying to do, it didn’t work

 

Weird... it worked on my phone... anyway check out my post from earlier today about the off-season work out.

 

Snatch his phone and smash it with a dumbbell. Blame it on the roids!

 

I swim/workout with a group at one of our local Y's. It's a Masters group/team- but most of us don't compete anymore. 'Master's' sounds cool huh LOL.
Anyways- this one woman I know was there again this morning doing her swim, and is she EVER Hot!
Ya know any serious swimmer wears goggles. And you can see really well underwater, and she's in a very small, slightly loose suit, and, well, you can see where this is going.

But, anyways- not too many new faces in the morning swim workout

 

The New Year New Me peeps have infiltrated.

Reasons why I go EARLY MORNINGS or SUPER LATE at night.

Thursday/Friday nights you be hard pressed to find a soul in there.

 

OMG. There is a new woman at my gym who exert herself to near exhaustion. She has to be 65 if she is a day. Not interesting until you hear her.

You would swear you are listening to the nastiest porn in history. It is so jarring that it borders on arousing. The entire gym literally stopped at one point.

I gotta get audio and share. Its that, um, surprising.

 

Does it sound like a women's tennis match?

 

So far, the weekdays haven’t been bad at all, but avoid Saturdays. Even the sauna is crowded.

 

I had one of those idiots at the gym that I used to go to. She was an older hippy type weirdo that put on headphones and used the gym as her personal indoor running track. So she would just slow run all over and kind of dance around the gym while grunting and moaning real loud. It would make people jump and rubberneck because suddenly behind them would be some idiot woman wizzing by making loud noises. She enjoyed making people jump too.

GAWD I hate the people at the gym. I have to get my home gym set up soon. My workouts (weights) have decreased to almost non existent because I hate going to the gym so much. I've got a gym at work with a bunch of cardio equip so I do that at 5:00 AM before work but the afternoon weights at the big gym make me

 

I've been known to tell little shits like that and ego lifters, "When you're done wasting that equipment's time, let me know....I want to use it"

We have a couple douche's at my gym that like to load thirty two 45 pound plates on the leg presses and move it about 3 centimeters once or twice and call it a set...their actual workout is loading and unloading all those plates. One looks like an uglier fat Ron Jeremy. The other's a terminal case of small man disease....Rocks a gray pony tail still because he didn't get the memo in 1995 that they went out of style in '93.

 

What's the standard time between sets? I keep it around 30 seconds.

 

BRUTAL!!!!!!

 

Depends on what you’re doing. It’s about O2 recovery. More muscles used I give myself a little note time.

Squats and deadlifts are compound movements. So maybe 5 minutes between.

Bench, incline and other free weights 2 minutes.

Leg press 3 minutes.

Most other machines 1 minute.

I use a countdown timer on my watch for my between sets to keep me moving more efficiently.

 

6-8 months for me.

RAWR!!!

 

Slept in and had to do things around the house this morning. Didn't get my usual 5 AM gym session and can't decide if I should attempt it mid-day today or kill my Saturday night in peace.

 

This is pretty good general advice, but I’m going to take it a step further.

A couple things to note: Less rest time in between sets will gain more mass (more time under tension), while more rest time in between sets will gain more strength. Therefore, 30 second rest intervals will get you big, but not that strong, and five minute rest intervals will get you strong but not give you much of an increase in size.

Also, confusing the fuck out of your muscles every six full rounds (every six weeks for most people) should be your utmost priority. Your time in between sets is one of your major tools for this. Therefore, there should be no real specific time you always use for rest in between sets. It should vary consistently and as much as possible if one is trying to accomplish maximizing both size and strength gains at the gym.