MR.Wiggins, I am about to start your working class fitness program but need a few answers before I start. With program one, how long should I rest between sets when performing the prime movements? I assume the rest for 5 sets of 6 reps will be different from the rest needed for 4 sets of 8 reps, and/or 12 sets of 1-2 reps. I understand each individuals recovery rate is different, but what are your standard recommendations? Also, on all the prime movement days is the standard intensity protocol observed?( Meaning the last rep at or about failure.) And finally, are the twelve sets of 1-2 reps to be done at 85%-90% of your 1rm? or is this done like the Westside Barbell Club uses this prescription for speed and explosivity work at 55%-70% of your 1rm. Any time spent answering my questions is greatly apprerciated. If you'd like you can E-mail me directly at BigPoppaPump8389@aol.com or just post on the board here. Thanks. Shane.
I looked at the guide section at the end of the programs but didn't see the answers I was looking for. If they are there and I missed them I apologize. Once again, thanks.Shane.
ttt
Hey Pipefitter,
Sorry for not getting back sooner - just saw the thread.
Rest as you need to. You'll need longer on the sets of 6 then you will the sets of 8. YMMV, but 90-120 secs on the sets of 6, and ~60 secs on the sets of 8 should be good. Though, if you feel like you need a little longer (or conversely can go a little quicker), then go for it.
The sets of 1-2 are done as per my "Singles & Doubles" protocol. You can get the gist in an article I wrote at t-nation some time back.
Intensity is as you described.
If you need anything else, please let me know either here or via email.
Wiggy - Workout Programs
Hi there Wiggy,
I also have The Programs and I am getting ready to start Program #2 and there is an exercise called the strider and could not find anything on google about it. I know how to do the split squats which is supersetted with striders; I just can't figure out what it is. Could you please help? Thanks.
Scrapper user Striders quite a bit. It's essentially a jumping lunge. Start in lunge position (left foot forward). Jump up and switch feet mid-air, so that you land right foot forward. Repeat the opposite direction. This = 1 rep.
Wiggy
Wiggy, Thank you for answering my questions. That's the exact info I need. Shane.