High intensity work out?

[NZnoob]

Hey,

Soo, for the past 3 months I have been training in a higher weights longer breaks routine, for example, my chest work out would be:

Bench press (2 warm up sets, then 80% max weight 5 repx 3 sets, 2min breaks),

+

Incline Dumbell press (1 warm up set, 80% max weight 8x3 sets) super set with dumbell flat fly's, (4 x 12) with a 2 min break

+

Downwards cable cross over (1 warm up set + 3 x12 80%) super set with machine chest press (4 x 12) with a 2min break.

However today, wanting to utilise my 5 free training sessions with a new temporary gym I booked in for a personal trainer.

He made me have very short breaks, which dramatically reduced the weights I could do + having a spotter made me push out a few extra reps. For example, on the incline dumbbell press, I could normally do my 8 x 3 sets with 24kgs, however with like 30seconds break, I was struggling with 20kgs. And we only did 3 exercises, flat bench, dumbell incline, cable crossover.

The whole thing lasted about 20minutes, where before I would spend probably 45mins + on my chest.

Would this high intensity, lower weight style of training help to build size? Or should I be sticking to the higher weight, longer breaks method to gain weight?

Thanks.

[mike27]

both will work as long as intensity is there :nod:

although its good to mix it up from lower reps, to higher reps.

also changing rest periods and changing exercisers helps keep the body quessing and providing the stimulus for growth/change

[jerume]

both will work as long as intensity is there :nod:

although its good to mix it up from lower reps, to higher reps.

also changing rest periods and changing exercisers helps keep the body quessing and providing the stimulus for growth/change

Interesting topic mate, I always thought that for endurance purposes for sport's training etc you do higher reps with rest between 30-45 seconds, Hyper-trophy(obviously all rest periods and sets will build muscle) 60-90 seconds rest,6-12 Reps. Strength training 2-4 mins rest 4-10 reps, but like Mike said as long as the intensity is there it'll work, But correct me if i'm wrong.... if you have shorter rest periods and higher reps, you'll find it harder too gain strength, strength equals greater size? Or am I totally wrong? :oops:

Also I thought shorter rests is obviously increasing your heart rate too a rate where you'd be burning muscle?

But again like Mike said changing the rest periods keep the body guessing so thats gotta be great for growth and change,but just wonder if this kinda workout would be good long term? :?