Quote:
Originally Posted by Septooth
(1) Does it matter what time of the day I work out with reguards to which meal I have just ate?
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I like to workout before breakfast or after lunch. That's just my personal preference.
Quote:
Originally Posted by Septooth
(2) What is the correct breathing pattern to use when doing exercises?
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Exhale during positive work, inhale during negative work.....which means breath out when you're exerting your muscles
Quote:
Originally Posted by Septooth
(3) When I am doing the OVT program Im not supposed to take a break inbetween each exercise in a superset, so should I only be warming up to the 1st exercise of each superset? But then I have 2 minutes after a super set to break, does that include a warmup for the next super set? Or can I just do a all around warmup before starting my program for the day?
Example:
Bench press 5x5 (No rest) Superset 1
Flat dumbbell flies (2 minute break) 5x5
Incline bench press 5x5 (No rest) Superset 2
Incline dumbbell flies (2 minute break) 5x5
Lat pulldown 5x5 (No rest) Superset 3
1 arm rowing (2 minute break) 5x5
Bent-over barbell rowing 5x5 (No rest) Superset 4
Seated cable rowing (2 minute break) 5x5
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I think you've got things confused a bit. For Superset 1:
Set 1: Bench 5 reps-> No Rest-> DB Flyes 5 Reps-> 2 Min Break
Set 2: Bench 5 reps-> No Rest-> DB Flyes 5 Reps-> 2 Min Break
Set 3: "
Set 4: "
Set 5: "
For simplicity, Superset X has Exercise A and B. So for Superset 1, Bench is A and Flyes are B. For OVT its not simply a superset though, there is a temp.
Superset X
A- (Usually your heavy Compound) Done how you would normally do the set
B- (Usually an Isolation) Done with a 6-0-2 (I don't have time to look but I think its 6-0-2) so the negative portion is 6 seconds long, 0 at the end of the movement and 2 seconds positive. This is done to increase TUT (Time Under Tension)
So for Superset 1:
Bench- just as you normally would do it
Flyes- 6 seconds on the downward movement, then stop for 0 seconds at the bottom (basically just stop moving the weight down to kill momentum) then 2 seconds to bring it back to the starting position above your chest.
As far as warmups go, do a proper warmup before the first set of the first exercise (using your exercise A as your warmup exercise) and that should be it. Only one warmup needed really. No Need to warmup for exercise B because it is the same muscles that you worked in exercise A
Hope this helps!