Challenging High Intensity, Short Rest Workout

May 22, 2012

If you're having trouble blasting past a sticking point in your ongoing domination of progressive resistance, try mastering this demanding high intensity, short rest protocol. A study published in the Journal of Strength and Conditioning Research showed its effect on experienced male and female lifters in their early 20s.

Subjects performed 10 reps of back squats, bench presses and deadlifts with resistance set at 75% of one rep max. The next set involved 9 reps of all 3 exercises, then 8 and so on until just one rep was required. If this sounds fairly doable, remember that you only get a couple of seconds rest between sets.

Researchers recorded a much greater hormonal response than subjects experienced from traditional weight training. This is the kind of muscle blasting routine that should only be implemented once in a while to avoid the potential for overtraining. For an interesting historical perspective on progressive resistance, read today's Daily Fitness News at