Currently running a ppl split, goal being hypertrophy. The other day I got to the gym all set to do a typical pull routine. I did my rows and my pulldowns, and then got a phone call from a friend that needed a ride. I had to cut my routine short, leave the gym and go pick him up. About 3 hours later, I had some free time and really wanted to finish my routine (at least the bicep portion), but didn't feel like driving all the way back to the gym. I did the bicep portion of the workout at home. I used the exact weight of dumbbells that I typically use at the gym to come close to failure around 16 reps, however since my arms were now fresh from my 3 hour break, I was able to get 24 reps with a few left in the tank. I was able to go up in weight by 5 pounds each and still make it to 16 reps with good form. I probably could have gone even heavier, but I don't own every size dumbbell. My questions are: I've seen tons of studies about rest times comparing 60 seconds, 2 mins, 3 mins of rest, but what am I missing out on by doing biceps 3 hours later? If my schedule allows, could I make better arm gains by splitting my workout in two parts like this? Could this actually just be telling me that I'm getting too much bicep involvement in my rows or something? I'm going to try it again tonight by doing rows and pull downs, then 30 mins of LISS on the treadmill, and then my biceps. P. S. I put my dumbbells on a scale and they're accurately labeled, so it's probably not just a difference in the weight. I will not be bringing my scale to the gym to weigh their dumbbells. Haha.
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