Thread: Is it okay to workout when you're still sore?

Originally Posted by Tier

Hmm I didn't know RI's affected hypertrophy. I always thought heavy as you can for long as you can would induce maximum muscle damage.

Muscle magazines don't really know shit do they.....

they don't know shit at all....here is how the rest intervals will effect hypertrophy....

If you have a moderate intensity (8-12 reps) using a short rest interval will have an effect on lactic acid and the hormonal response of the body (GH).

If you are using a higher intensity (< 5 reps) you can't use the heaviest weight you can possibly handle if your rest intervals are to short. So we use something a bit longer (2-5min. But I like 90sec if you can handle it and I have ADD..lol). Using the heaviest amount of weight you can will help to increase the stress on the muscle.

All you have to do is increase the stress some how. Not always does this ahve to be done with heavier weight. Slowing down the eccentric portion of the lift will help to increase tension. So that would make a case for rep tempo being kept in check also.

Originally Posted by Tier

ooh I like that upper / lower body split. I think I'll do that with alternating intensity, you're a big help thanks!!

One of my favorite splits. I think you'll enjoy it.

To add on to what P-funk said earlier, you can also use lower rest intervals with higher intensities if each set is completed sub-maximally. For example, if you were to use 83-85% of your 1RM (Which equates to approximately your 5-6RM), then you could stop each set at 3 repetitions but continue this for several sets. This is a technique I use to increase the volume I use while using a higher intensity. As well, I can get away with fairly low rest intervals like this (60-70secs). I really liked doing 8x3 on the last routine I put together.