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Alwyn Workout?

	2006/11/16, 01:10 PM It is a superset with full rest. I am not sure how much easier this can be explained. ============ Quoting from atiger: that is my question KC - how can it be a superset if you are resting between the exercises? ============= -------------- If you can read this, thank a teacher. If you can read this in English, thank a US Soldier
burgels Posts: 32 Joined: 2006/10/25	2006/11/13, 08:46 AM How many of you have tried the workouts suggested in the book "The New Rules of Lifting"? by Lou Schuler and Alwyn Cosgrove? I just read the book and was thinking about trying the workouts. Do you recommend these or are there adaptations of these that have been made that work better? Thanks Shane
flyonthewall Posts: 1,823 Joined: 2005/01/18	2006/11/13, 09:16 AM This book has been highly recommended by many here on FT. I personally think it's one of the best books out there, and even though it is a few years old, it still offers some of the best advice! I say, go for it and good luck! -------------- Even if you are on the right track, you will get run over if you just sit there. -------------- The harder you fall, the higher you bounce
bb1fit Posts: 11,105 Joined: 2001/06/30	2006/11/13, 12:08 PM Alwyn Cosgrove is a smart guy. -------------- Maximus from Gladiator....Strength and Honor!
asimmer Posts: 8,201 Joined: 2003/01/07	2006/11/13, 03:05 PM I like his workouts and would recommend them, he also lays out a nice periodization for you to follow. -------------- There is more to us than we know. If we can be made to see it, perhaps for the rest of our lives we will be unwilling to settle for less. Kurt Hahn
wrestler125 Posts: 4,619 Joined: 2004/01/27	2006/11/13, 03:44 PM Alwyn puts a lot of thought into anything he puts his name on. I would normally prefer to build a routine personally based on strengths weaknesses and goals, but I doubt you could go wrong with one of his workouts, especially as a beginner. -------------- Iron and chalk.
ATIGER Posts: 992 Joined: 2003/02/26	2006/11/14, 01:12 PM I had never heard of Alwyn Cosgrove so i decided to look it up. Found a sample routine on bodybuilding.com but still have a couple of questions 1 - what weight % is suggested to be used during each week 2 - a couple of the weeks workouts are about 1 hr in length just adding up time during reps and between sets. I have the time right now but may need to be done in about 35 mins in the near future. What is the best way to shorten the routine (if that is possbile) Thanks
KC_72 Posts: 3,249 Joined: 2006/05/19	2006/11/14, 02:01 PM well tiger...you finally gettin' that old ball rolling again???Very nice!!!!I don't know what the routine looks like...but supersetting the exercises takes up alot of the time.
ATIGER Posts: 992 Joined: 2003/02/26	2006/11/14, 02:05 PM I guess the routine would help - here it is Upper Body - Monday & Thursday Order Exercise Sets Reps Tempo Rest A1 Inc Db Press Workout One and Four 5 5 311 90 Workout Two and Five 3 15 311 30 Workout Three and Six 4 10 311 60 A2 Seated Cable Row Workout One and Four 5 5 311 90 Workout Two and Five 3 15 311 30 Workout Three and Six 4 10 311 60 Order Exercise Sets Reps Tempo Rest B1 Wide Grip Pull down Workout One and Four 5 5 311 90 Workout Two and Five 3 15 311 30 Workout Three and Six 4 10 311 60 B2 Military Press Workout One and Four 5 5 311 90 Workout Two and Five 3 15 311 30 Workout Three and Six 4 10 311 60 Order Exercise Sets Reps Tempo Rest C1 Dips Workout One and Four 5 5 311 90 Workout Two and Five 3 15 311 30 Workout Three and Six 4 10 311 60 C2 Incline Db Curl Workout One and Four 5 5 311 90 Workout Two and Five 3 15 311 30 Workout Three and Six 4 10 311 60 Order Exercise Sets Reps Tempo Rest D Swiss Ball Crunch Workout Two and Five 3 15 311 30 Lower Body - Tuesday & Friday Order Exercise Sets Reps Tempo Rest A Barbell Squat Workout One and Four 4 10 311 60 Workout Two and Five 5 5 311 90 Workout Three and Six 3 15 311 30 Order Exercise Sets Reps Tempo Rest B RDL - With Shrug Workout One and Four 4 10 311 60 Workout Two and Five 5 5 311 90 Workout Three and Six 3 15 311 30 Order Exercise Sets Reps Tempo Rest C1 Bulgarian Split Squat Workout One and Four 4 10 311 60 Workout Two and Five 5 5 311 90 Workout Three and Six 3 15 311 30 C2 Step Up Workout One and Four 4 10 311 60 Workout Two and Five 5 5 311 90 Workout Three and Six 3 15 311 30 Order Exercise Sets Reps Tempo Rest D Reverse Crunch Workout Three and Six 3 15 311 30
ATIGER Posts: 992 Joined: 2003/02/26	2006/11/15, 03:13 PM Another question - are dips in this routine used for tris or chest?
wrestler125 Posts: 4,619 Joined: 2004/01/27	2006/11/15, 11:36 PM How do you do a dip without using your chest? Or your tri's for that matter? It's not a bodypart split, tri's and chest are (gasp) trained together. Kind of like, you know they work together. Choose a weight you can do for every rep of each set. For example, I would recommend a 7rm for sets of 5, because by your fifth set fatigue will set in, and your 7rm will be closer to a 5rm. As for shortening, cut out isolation exercises (not that he uses a lot to begin with), work further from failure, and shorten your rest periods even further. -------------- Iron and chalk.
asimmer Posts: 8,201 Joined: 2003/01/07	2006/11/16, 07:49 AM I did his routines and found them to be very short and time efficient - it lokos longer when it is typed out because he is listing the changes you will make from workout to workout week. really you are usually doing 3 supersets - often you will finish and think - that was short... As always - work hard! Find the weight that challenges you for the reps he suggests. -------------- There is more to us than we know. If we can be made to see it, perhaps for the rest of our lives we will be unwilling to settle for less. Kurt Hahn
ATIGER Posts: 992 Joined: 2003/02/26	2006/11/16, 09:30 AM Thanks for the info As for my question on dips being tri or chest, It was should I do them leaning more forward to hit the chest more or upright for more tris. Another dump question - I should do these as supersets? Excuse my ignorance, I have asked for his book for Christmas -------------- Time just fades the pages in our book of memories
wrestler125 Posts: 4,619 Joined: 2004/01/27	2006/11/16, 09:40 AM A1: First exercise in first superset A2: Second exercise in first superset B1: First exercise in second superset B2: Second exercise in second superset -------------- Iron and chalk.
ATIGER Posts: 992 Joined: 2003/02/26	2006/11/16, 09:47 AM Thanks for the clarification - knew I could count on the FT folks
	2006/11/16, 10:15 AM Please correct me if I am wrong, but I believe the super sets are with full rest. For example A1 perform 5 reps rest 90 seconds A2 perform 5 reps rest 90 seconds Then repeat until all 5 sets are done -------------- If you can read this, thank a teacher. If you can read this in English, thank a US Soldier
wrestler125 Posts: 4,619 Joined: 2004/01/27	2006/11/16, 11:36 AM Yes. The time between sets is time between exercises. -------------- Iron and chalk.
ATIGER Posts: 992 Joined: 2003/02/26	2006/11/16, 11:39 AM Sorry for being confused but it appears to be different info here. do i do a1 then immediately do a2 then rest 90 secs (superset) - or one set of a1 - rest 90 secs - one set of a2 - rest 90 secs?
	2006/11/16, 12:27 PM Perform A1 for 5 reps then rest 90 seconds Then perform A2 for 5 reps then rest 90 seconds Then repeat until 5 sets of each are done. -------------- If you can read this, thank a teacher. If you can read this in English, thank a US Soldier
KC_72 Posts: 3,249 Joined: 2006/05/19	2006/11/16, 12:33 PM Now I'm totally confused as well...I'm going to knock out the a1 a2 deals...thats confuseing me more...say I were working legs...would I not do say 1 set 12 reps leg curl/leg extention....rest 90 seconds another set leg curl/leg extention rest 90 seconds and so forth...thus making it a "superset"???If I rest in between each individual exercise...how is that considered a superset????make sense??? Don't be mean...I'm just confused.....
ATIGER Posts: 992 Joined: 2003/02/26	2006/11/16, 12:39 PM that is my question KC - how can it be a superset if you are resting between the exercises?
KC_72 Posts: 3,249 Joined: 2006/05/19	2006/11/16, 12:43 PM I'm not sure tiger...glad I'm not the only confused one!!! Guess we'll have to wait and see.....
ATIGER Posts: 992 Joined: 2003/02/26	2006/11/16, 01:22 PM I think I got ya now. the only difference between a superset with full rest and a regular set is that you are switching exercises. ss with full rest - A1, rest, A2, rest : reg set - A1, rest, A1, rest, A1, rest, etc. Sorry for not getting it first but i had never heard of a superset with rest so it may not be so easy for some
KC_72 Posts: 3,249 Joined: 2006/05/19	2006/11/16, 01:25 PM ??????????? A1 perform 5 reps rest 90 seconds A2 perform 5 reps rest 90 seconds This doesn't look like a superset....this looks like a set...if you are resting between each set how does it become a superset...it was my understanding..which could be incorrect...that the definition of a superset was to do an entire set of specific exercises with no rest...as another example for our challenge we "superset" the ab work 20 crunches,20 reverse curls,20 oblique crunches....rest 90 seconds...repeat...as you seem to be explaining we would do 20 crunches,rest 90 seconds,20 reverse curls rest 90 seconds,20 oblique crunches rest 90 seconds then begin again...to me that is not a superset....I don't know if this is actually how you are explaining it...but it is how tiger and I are interpretting it.
KC_72 Posts: 3,249 Joined: 2006/05/19	2006/11/16, 01:26 PM OK....never mind I guess tiger gets it....I'm still totally lost...but that OK....I'll survive...
ATIGER Posts: 992 Joined: 2003/02/26	2006/11/16, 01:29 PM KC, I think that the term superset is used in this case since you are doing exercise one for one set, resting then exercise 2 for one set. that is what I am thinking but if I'm wrong, I'm lost since it cannot be explained any easier.
wrestler125 Posts: 4,619 Joined: 2004/01/27	2006/11/16, 05:12 PM superset is a PAIRED set of exercises. It has nothing to do with rest times. The point of it is that if you rest 90 seconds, work an opposing muscle group, and rest another 90 seconds before coming back, you have gotten 3.5-4 minutes rest to let creatine stores replenish, rather than only 1.5 minutes, while still keeping workouts short. The point of supersets without rest, is it looks cool and makes people think they are training harder, and most importantly its easy to sell. When pairing opposite muscle groups, it is called an ANTAGONIST superset. Like muscle groups are AGONIST supersets. -------------- Iron and chalk.
ATIGER Posts: 992 Joined: 2003/02/26	2006/11/16, 05:36 PM THANK YOU VERY MUCH!!!!!
KC_72 Posts: 3,249 Joined: 2006/05/19	2006/11/16, 05:54 PM thank you wrestler.....THAT makes much more sense!!!!