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I’m not sure that such a long rest time is truly optimal.

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EDIT: After simply googling "weightlifting resting duration", the top result says:

> To get stronger faster, the best rest period is 3 to 5 minutes between sets. This is because much of the energy your body consumes during traditional strength training (heavy weight, 1 to 6 reps) comes from the Adenosine Triphosphate Phosphocreatine system. The ATP-PC system uses phosphagens to produce energy very quickly and without the use of oxygen. Your body has a very small phosphagen reserve, which lasts about 15 seconds. It takes your body about 3 minutes to fully replenish phosphagen stores (Fleck, 1983).
>
>In one study, athletes lifted a weight more times in 3 sets after resting 3 minutes compared to when they rested only 1 minute (Kraemer, 1997). Another study showed a 7% increase in squat strength after 5 weeks of training with 3 minute rest periods.
>
>The group that rested for 30 seconds only improved their squat by 2% (Robinson et al, 1995). Two more studies that examined very short rest periods (30 to 40 seconds) found they caused nowhere near the strength gains from longer rest periods (Kraemer et al, 1987; Kraemer, 1997).
>
>You'll cool down too much if you rest longer than 5 minutes. No-one wants to increase their chances of injury.

According to this article and to your point, yes, a rest of 3-5 minutes (with no regard for heart rate during this time) has been shown to maximize strength gains compared to shorter or longer rest times. However, the article goes on:

>To get bigger quicker, the best rest period is 1 to 2 minutes between sets.
>
>Typical bodybuilding/hypertrophy training (moderate-heavy weight, 6-12 reps) draws energy from the ATP-PC and glycolytic system (the glycolytic system gets most of its energy from the carbs you eat). The aerobic metabolism plays a very small part as well.
>
>...one of the key factors in how much muscles grow is the amount of anabolic hormones your body produces after weight training (McCall et al, 1999). Short rest periods of between 1 and 2 minutes cause a greater release of these hormones than longer rest periods (Kraemer et al, 1991; Kraemer et al, 1990).
>
>Short rest periods also cause other muscle-building bonuses like increased lactate production and blood flow to the targeted muscles (Kraemer, 1997; Kraemer et al, 1987). ...it's been shown that the increased blood flow to your muscles helps the protein get there quicker (Biolo et al, 1995).
>
>Muscle fatigue, caused by lactate production, has also been implicated in short-term strength gains and significant hypertrophy (Rooney et al, 1994).

So according to this article, a shorter rest (again with no regard for heart rate during this time) can lead to muscle growth, and goes on to discuss that even shorter rests will increase muscular endurance. I think we can all agree that the nSuns programs are primarily geared towards developing muscular strength, so I just wanted to say that after some research, I don't think there's anything wrong with the 3-5 minute rests you mentioned. I simply find it quite long to rest between EVERY set, as a rule. Not to say that I don't rest for 3-5 minutes sometimes... just not between every set.

From the MORE popular FAQ available on the sidebar at old.reddit.com/r/nSuns:

>How long will I be in the gym on nSuns?
>
>This largely depends on your rest period length and general conditioning. Assuming you're only resting 1-2 minutes between sets, it should take you 30-45 minutes to complete the T1 and T2.

I didn't want to create a debate here, but rather open a discussion regarding balancing endurance, hypertrophy, and strength with an nSuns program by allowing my heart to tell me if I should rest for a shorter or longer period between different sets. And in my experience, using this method has reduced the amount of time I'm in the gym, as I'm not watching a clock waiting to bust out my next set when I feel ready.

>References from the article
>
>Biolo, G et al. Increased rates of muscle protein turnover and amino acid transport after resistance exercise in humans. Am. J. Physiol. 268: E514-E520, 1995
>
>Donovan, C and G Brooks. Endurance training affects lactate clearance, not lactate production.Am. J. Physiol. 244: E83-E92, 1983.
>
>Fleck, S. Bridging the gap: interval training physiological basis. NSCA J. 5: 40, 57-62, 1983.
>
>Horswill, C.A. Interval training for wrestlers. Wrestling USA, Sept. 15, 1992
>
>Kraemer, W. A series of studies-the physiological basis for strength training in American football: fact over philosophy. J. Strength Cond. Res. 11:131-142, 1997.
>
>Kraemer, W et al. Endogenous anabolic hormonal and growth factor responses to heavy resistance exercise in males and females. Int. J. Sports Med. 12:228-235, 1991.
>
>Kraemer, W et al. Hormonal and growth factor responses to heavy resistance exercise protocols.J. Appl. Physiol. 69:1442-1450, 1990.
>
>Kraemer, W et al. Physiologic responses to heavy-resistance exercise with very short rest periods. Int. J. Sports Med. 8:247-252, 1987.
>
>McCall, G et al. Acute and chronic hormonal responses to resistance training designed to promote muscle hypertrophy. Can. J. Appl. Physiol. 24:96-107, 1999.
>
>Robinson, J et al. Effects of different weight training exercise/rest intervals on strength, power, and high intensity exercise endurance. J. Strength Cond. Res. 9:216-221, 1995.
>
>Sleamaker, R and R Browning. Serious Training for Endurance Athletes. 2nd ed. Human Kinetics, 1996.

I’m not nSuns savvy but I’ve been where you are outside the body weight. It’s hard to know exactly what you need without a video of your fails so here goes.

If your natty:

Get milk: drink a quart a day if you’re not already if you are double it. The higher quality the better - A2/A2 grassfed raw cows milk is commonly available, grass fed goat might be better because it’s the closest thing in the animal kingdom to breast milk.


Get a d[oor anchor ](Lifeline Heavy Duty Door Anchor https://www.amazon.com/dp/B006PDLGRW/ref=cm_sw_r_cp_api_i_gUEXDbRY6FPWS) and this band or one like it width and length are key. When attending a WSBB seminar they said their biggest benchers would break plateaus by using this band for tricep pulldowns 100-300 reps a day throughout the day. It makes sense seeing as how the tris are heavily engaged in a proper bench - this tactic creates proper engagement. When you have tight or well developed pecs and shoulders (ant delt) the tris can lag behind.


One tactic I did was switch over to dumbbell benching for a month. Another plateau was broken with focusing on myofibrillar engagement by lowering the weight and creating an unstable environment.

I do like the X3 bar and the research behind it. I’ve used accommodating resistance before I even knew what it was in 2008. I’m not saying buy the bar although I don’t think you’d regret it especially if you travel often or are extremely time restricted. There’s concepts to be applied the here that cost way less than the X3 bar. Hooking weights to the barbell attached by bands is a game changer.

Measuring your resting heart rate or monitor your heart rate variability is a good way to ensure you’re not over taxing your CNS. You might just need a break or a few weeks of pushups or higher rep lower weight.

1. Use hook grip for most of your sets.
   
   
2. Switch to mixed grip when your grip starts to give out. Switch which hand is over/under between sets to avoid imbalancing your work.
   
   
3. Do Farmer Carries in between your sets on non-deadlift days, which also helps with core strength. Do both one handed and two handed Farmer Carries.
   
   
4. Buy a cheap adjustable grip trainer and do 3x7 per hand on it daily, until you can complete all the reps, then turn the dial a bit to make it harder.
   
   
5. Once you've maxed out the cheap grip trainer, get a good adjustable grip trainer and do that same with that. Or you can skip the cheap grip trainer and just get the good grip trainer to start with.

> What accessory work should I do?

>If you haven't read the 531 books, please check them out.
https://jimwendler.com/products/5-3-1-forever-hard-copy
https://www.amazon.com/Beyond-Simple-Training-Extraordinary-Results/dp/1467580309
https://www.amazon.com/gp/aw/d/B00686OYGQ/ref=pd_aw_sim_14_1?ie=UTF8&psc=1&refRID=GCACDSQM3VNCMC5TD7QX
This can be customized to suit your own needs, but as a rank beginner you should follow the prescribed suggestions. Plenty of pulling movement should be added to counter the heavy pressing work and ensure your back keeps up. The following exercises are recommended for various body parts:
Back: Pullups/chin-ups, barbell rows, lat pulldowns and other row variations, face pulls
Biceps: any curl variations you desire
Triceps: Close grip bench, floor press, lying tricep extensions, or any other variations you enjoy.
Shoulders: Dumbbell Presses, Lateral raises, reverse flies, face pulls
Abs: Leg raises, ab wheel rollouts, planks, etc..
Legs: Hack squats, Leg Press, Romanian deadlifts, Lunges, whatever you desire/need.
Chest: Incline press, cable chest Flies, chest dips, etc...
Accessory check thread is here https://www.reddit.com/r/nSuns/comments/6bakp9/official_accessory_check_thread_10/

Accessory work isn't necessary because it is just "accessory work" but it will help you building muscle, a bigger muscle = more potential to be stronger.

If you're struggling on time you can superset a lot of accessories with T1 & T2 movements

Eventually you are only going to hit the point where you are lifting 95% of your true 1RM. How many lifts of that should you be able to hit? 2 - There's a good book to read about this: "A Practical Approach To Strength Training"

https://www.amazon.com/Practical-Approach-Strength-Training-4th/dp/1935628135

I just realized that when you here people talk about lifting without knowing about lifting, you probably have no idea that they're talking about lifting. Take the beginning of the sidebar:

>What is the 531 LP?
The 5/3/1 Linear Progression program is a program written by /u/n-Suns, condensing the usual four-week 5/3/1 progression into a single week and adding a second set of T2 movement in a five-day program. Six-day and four-day versions are also available. The five-day version allowed its creator to progress from a 905 to 1200+ powerlifting total in just a few months. What makes these programs so good? Who is n-Suns? Is this good for Aesthetics?
Really – nine sets?!
It may be a shock to someone used to low-volume, low-results beginner programs like Stronglifts 5x5, but yes, nine sets. You can do it, don’t worry.
What accessory work should I do?
If you haven't read the 531 books, please check them out.
https://jimwendler.com/products/5-3-1-forever-hard-copy
https://www.amazon.com/Beyond-Simple-Training-Extraordinary-Results/dp/1467580309
https://www.amazon.com/gp/aw/d/B00686OYGQ/ref=pd_aw_sim_14_1?ie=UTF8&psc=1&refRID=GCACDSQM3VNCMC5TD7QX
This can be customized to suit your own needs, but as a rank beginner you should follow the prescribed suggestions.

To this point it sounds like obscure computer stuff...

Sleep. Fix your fucking sleep. It is your foundation for improving everything else.

Audit your routines and schedules. Are you using your phone/TV right up until the moment you close your eyes? Are you going to sleep at a consistent time? What does your caffeine intake look like, especially in the latter half of your day?

If you don’t fix this, your lifts are the least of your worries. Your sleep, or lack thereof, will largely dictate most areas of your life, from your health, to your relationships, your motivation, as well as your mental, physical, and sexual performance, and through secondary effects, your academic/career/financial life as well.

Fix. Your. Fucking. Sleep.

Start here (20 minutes). Then here (2 hours).

Then read this.

Yeah I'm only gonna use it on my 1+ sets and take it off after that. Maybe for also the set after. On t2 and light days, no belt.

I got this one. Is it good? medium size 4 inch leather weight lifting belt for men and women with a 1 single 2 prong buckle latch clip back support during crossfit powerlifting weightlifting fitness gym workout training squats https://www.amazon.com/dp/B016RAMIW4/ref=cm_sw_r_cp_apa_S0I1AbG11KPQ1

I bought a couple of these. They fit over an oly bar perfectly.

Depends on your budget. I recently made my first belt purchase and went with this harbinger belt. I went cheap just to see how a belt feels before dropping serious cash down. Now that I've use this belt for a month now I don't see needing to upgrade anytime soon, feels great on heavy deadlifts and squats. A lot of the more experience lifters recommend Inzer Belts if you don't mind spending the cash.

Agreed. This belt would work great for most people

https://www.amazon.com/dp/B016RAMIW4/ref=cm_sw_r_cp_api_zlihzbGE0D58R

Did you know Amazon will donate a portion of every purchase if you shop by going to smile.amazon.com instead? Over $50,000,000 has been raised for charity - all you need to do is change the URL!

Here are your smile-ified links:

https://smile.amazon.com/dp/B01LED8ZVC/ref=cm_sw_r_cp_apa_uWlJzbV7FNZDD

---

Never forget to smile again | ^^i'm ^^a ^^friendly bot

I'd suggest looking into getting a Theraband . That helped me when I started getting golfer's elbow. I also purchased elbow sleeves, they don't increase my lifts but they help to keep the elbows warm.

I use a Sting Ray for front squats as well as a Manta Ray for my regular squats. They help me focus on form and not worry about how the bar is sitting. A bit pricey but it was worth it for me.

TheraBand FlexBar, Tennis Elbow Therapy Bar, Relieve Tendonitis Pain & Improve Grip Strength, Resistance Bar for Golfers Elbow & Tendinitis, Green, Medium, Intermediate https://www.amazon.com/dp/B000KGOMBC/ref=cm_sw_r_cp_api_i_fvqXDb39D2RZY

I had the same issue. Took 2 weeks off and rehabbed with the therabar. Repping 225 again

I bought the red band last year. The resistance is perfect for pull aparts and shoulder dislocations.

Get one of these:
https://www.amazon.com/Percussion-Therapeutic-Massager-Professionals-04290-2001/dp/B0050NL1CI/ref=sr_1_1_sspa?keywords=wahl+massager&qid=1574096929&sr=8-1-spons&psc=1&spLa=ZW5jcnlwdGVkUXVhbGlmaWVyPUExMkFTM01QR0lRVU9DJmVuY3J5cHRlZElkPUEwMzgwMzgwMjdXOTlPVUFJMDlRTSZlbmNyeXB0ZWRBZElkPUEwMDIxNDUyMTlPUDQ0NklaSFo3MyZ3aWRnZXROYW1lPXNwX2F0ZiZhY3Rpb249Y2xpY2tSZWRpcmVjdCZkb05vdExvZ0NsaWNrPXRydWU=


Don't forget your accessories; Face pulls, lat pull downs etc. very important on nSuns!

"buying 2.5 lbs (1.25x2) worth of weight"

Trademark Innovations Fractional Weight Plates - 1.25lbs Each (Set of 2) $17.29

My bad, I didn't think 2.5 lbs was a microplate to people. I thought it was standard at most gyms as I've never had a problem finding 2.5 lb plates and you're right, it is cheaper the last time I looked.

​

The cheaper 1.25 lb plates that are cheaper starting at $3 only fit 1 inch diameter bars.

https://www.amazon.com/dp/B01LED8ZVC/ref=cm_sw_r_cp_apa_uWlJzbV7FNZDD

$40 and you get 5 bands of various resistance along with handles and a door anchor (if you'd ever need them).

no they are separate

This is the Magnesium i take - https://www.amazon.com/gp/product/B000BD0RT0/ref=oh_aui_search_detailpage?ie=UTF8&th=1

the melatonin is just one that I picked up in my local grocery store

I've been dealing with golfers/tennis elbow for years, focus on your form and try not to do movements that aggravate it. For me, flys and bicep curls are the worst so i try to do them slowly and stop if it flairs up. The best relief is lots of stretching, I use this and the steam room.

Mine are just some cheap ones from Amazon, the standard wrap around and twist kind - never done me wrong.

Brother has given me his figure 8 ones but they are a bit meh.

Never tried the hook ones.

They just take that grip-strain off, that flares up my elbow, I only use them for rowing though, not had a deadlift grip problem yet so I cant say how they'd hold up above 200kgs.

Edit: this style.. cheap as chips

https://www.amazon.com/Expand-Your-Hand-Bands-10-Pack-Goodbye/dp/B00083B79M/ref=sr_1_1?ie=UTF8&qid=1523487328&sr=8-1&keywords=ironmind+finger+bands

These are the exact ones I bought. I paired them with some Captains of Crush grippers, to work on classic grip strength, but the bands were quite the revelation. No more elbow pain!