wilburburns wrote:Rest between Accessory Lifts:
How long should I be resting, or how long do they give you at the Defranco's? I've been resting roughly 1-1.5 min, Maybe less, I haven't been keeping track.
They usually don't prescribe any specific rest periods, it's all basically as long as you need for max effort and as long as you need but not that long for accessory work. Often you're in a group of 3-4 guys so just rotating is enough rest. Every once in a while I'm told a specific rest time, but that's pretty rare.
take 1 minute, longer if its especially heavy sets or leg/back work (reverse hypers, higher-rep glute-ham raises, any single leg exercises). But usually 1 minute is all I really have time for if I want to get out in an hour. I actually count seconds while moving around until I can see the clock. I need to do this because if I don't, I'll start back up too fast. This helps me because at least half the time I'm doing a custom workout, not a standard "ME day" or "Rep Day."
wilburburns wrote:Weight for accessory lifts:
Should I be using more weight and possible hitting failure before completing the final set, or should I be able to complete all reps and sets on this program?
That's a really good question. I don't know.
I've occasionally shot too high and needed to back off weight in my sets, but I've equally seen guys aim for 4 x 10 and get 3 x 10 and then 7, and nobody blinks an eye. In my case my coach usually tells me "get the work in" and so I try to go a little light enough to ensure I will get all the reps. If I were you, I'd do that - go a little lower, get the reps in. Be in it for the long haul...if it's a little light this time, fine, you'll know next time it can be a little heavier. If it's too heavy, you don't get good work in.
A good way to do this is not to pick a single weight and do that, but start a little light for one set, go heavier each set after. Aim for a new PR (reps or weight) or matching a previous one on the final set. That's worked well for me because if the first set feels heavy, I know not to go up much higher. If it feels light, I can keep raising it.
Sometimes I'll set a PR like 8 x 20#, 8 x 25#, 8 x 30# - with 8 x 30# being the PR. If the next time I have the same exercise I get, say, 8 x 25#, 2 x 8 x 30#, I figure that's an improvement.
I'd say just try to get a little more work in each time you repeat a movement, even if only raising the total weight moved in all the sets combined. Going from the above to 3 x 8 x 30# is an improvement...and then next time I'd probably aim for a final set of 35#...
Sorry that's a) really long and b) not very definite. But that's how it goes there, too - there is a lot of variation and they don't rigidly define the process.