restoring ATP in muscles question.

[jackenloper]

Hey guys,

I currently train mostly for strength by doing 2-3 sets of 3-4 reps of excersises (never to failure). A.K.A power to the people method. I know that in between sets, it is recommended to rest at least 3 minutes before starting the next set in order to restore your ATP levels back in your body.

My Question;

Lets say i just finished a set of squats, instead of resting for three minutes waiting for the next squat set, can i do pullups and work my upperbody?

The real question is, is ATP collected and depleted in a muscle or is it in the entire body. So, if i do squats, i can then rest a minute, do pullups set and then go back to squats, does that mean that i rested and restored my ATP level for lower body squatting?

[Tossman]

atp is depleted from closest source
so i guess doing squats would only deplete lower body and not upper

some1 correct me if i'm wrong

[compleks]

That's right, but even so you won't recover as well as you would after a solid 3 minute rest. There are other factors that contribute, but give it a shot and see if you still lift the same weights (you probably should).

[Lockdown]

if you do ever rest, don't just sit and rest, ride a bike, or flex or something..

[jackenloper]

sounds good... Its just that i do not wanna work out more than 50 minutes in gym....but i also wanna do enough for my upper and lower body. At least 3 different lifts in 50 min.

[compleks]

if you do ever rest, don't just sit and rest, ride a bike, or flex or something..
Why? I rest all the time between my big sets, sometimes for up to 5 minutes just sitting there. Itreallydepends what you are training for.

sounds good... Its just that i do not wanna work out more than 50 minutes in gym....but i also wanna do enough for my upper and lower body. At least 3 different lifts in 50 min.
Then the 'superset' idea is a good one. It will save time and alternating between upper and lower body should reduce any negative impact/muscular fatigue.

[Drex]

Your ATP reserves are drained after 10 seconds of exercise. From there, glycolysis, kreb's cycle, electron transport chain & chemiosmosis are used to produce more. How long it takes, im not sure. Probably a few minutes.

In terms of set range for power, it's actually 3-6 sets. So don't be afraid to add another set or two. Also make sure to explode on the concentric phase as hard as you can (preferably not in your pants), otherwise if you contract slowly, you'll be concentrating more on strength rather than power.
Power= force/time. Or The combination of force in the least amount of time possible. Heres the low down on set range, reps, % of your 1RM and rest time for each different type of resistance training.

Endurance: 3 sets, 15-25 reps, 50-65% of 1RM, 30-60 sec rest
General health/fitness: 1-3 sets, 10-15 reps, 50-80% of 1RM, 30-60 sec rest
Strength: 3-6 sets, 5-6 reps, 80-88% of 1RM, 4-5 min rest
size: 3-6 sets, 8-12 reps, 80-85% of 1RM, 30-60 sec rest
power: 3-6 sets, 2-4 reps, 80-90% of 1RM, 3-4 min rest

Thats provided by our trustworthy friends the national strength and conditioning association. If you want a print up of it, I can scan the sheet (which i have available) for you to look at as well.

Cheers.

[Lockdown]

Why? I rest all the time between my big sets, sometimes for up to 5 minutes just sitting there. Itreallydepends what you are training for.

best way to remove lactic acid = oxidization lactic acid = bad for atp production

[Spiral]

Adenozine Tri-Phosphate

hahahah..thanks a fucking bunch higher biology.

[theswede]

I was just thinking that if you can go do like a set of pull ups in between squat sets, then you most definitely are not squatting hard enough.

Usually I can't even catch my breath until about a minute after my set.

[jackenloper]

Yea, I am just kinda conservative some times, plus i cycle the weight loads, so on some days i have lower weights. I tried doing 85 percent of my 1RM set, and the next 3 days i had a weird pain in my lower back which scared me off.

[Drex]

What were you doing?

[jackenloper]

I was deadlifting.

[Lockdown]

Adenozine Tri-Phosphate

hahahah..thanks a fucking bunch higher biology.

<3 biology:P

[Lobo]

Adenozine Tri-Phosphate

hahahah..thanks a fucking bunch higher biology.
Adenosine*.

[Drex]

Dead lifts work the lower back like crazy. What probably happened is that you erector spinae wasnt used to doing that much weight and spasmed. How does it feel now?

[Zeff]

Basically what others have been saying before, but during your 3 minute rest, use the time to flex your muscles on and off to increase blood flow and reduce acid build ups.

[Kitosho]

There is a great many factors that influence recovery outside of just ATP storage. Consider nervous, cardiovascular, and mental stress, for instance.

[alpha7158]

if you dont recover atp then you will be training endurance also, which by the sounds of it isnt what you want. just sit out the full 3 minutes, you should be worn out after your reps anyhow and if your not then you need a heavier weight

[Drex]

Squats should make you feel like your butt, hams, and quads are on fire. You should be squatting to the point where you're screaming "FIRE!". Just try to refrain from shooting logs, please.