restoring ATP in muscles question.

jackenloper · Feb-24-06, 05:49 PM

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 · Feb-24-06, 06:02 PM

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 · Feb-24-06, 06:41 PM

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 · Feb-24-06, 06:52 PM

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

jackenloper · Feb-24-06, 06:59 PM

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 · Feb-24-06, 07:07 PM

Quote:

Originally Posted by Lockdown

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.

Quote:

Originally Posted by 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.

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 · Feb-25-06, 09:58 AM

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 · Feb-25-06, 10:53 AM

Quote:

Originally Posted by compleks

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 · Feb-25-06, 11:57 AM

Adenozine Tri-Phosphate

hahahah..thanks a fucking bunch higher biology.

theswede · Feb-25-06, 12:44 PM

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.

Feb-24-06, 05:49 PM	#1
jackenloper Sharp Shooter User status: Offline Location: USA Posts: 145 Age: 23	restoring ATP in muscles question. 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?

Feb-24-06, 06:02 PM	#2
Tossman HTU User status: Offline Location: Sydney Posts: 873 Age: 23	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

Feb-24-06, 06:41 PM	#3
compleks Member User status: Offline Location: Australia, Melbourne Posts: 5,471	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).

Feb-24-06, 06:52 PM	#4
Lockdown Storm User status: Offline Location: Canada Posts: 122 Age: 21	if you do ever rest, don't just sit and rest, ride a bike, or flex or something..

Feb-24-06, 06:59 PM	#5
jackenloper Sharp Shooter User status: Offline Location: USA Posts: 145 Age: 23	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.

Feb-25-06, 09:58 AM	#7
Drex Extremist User status: Offline Location: Toronto Posts: 467 Age: 21	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.

Feb-25-06, 11:57 AM	#9
Spiral Member User status: Offline Location: Scotland Posts: 594 Age: 21	Adenozine Tri-Phosphate hahahah..thanks a fucking bunch higher biology.

Feb-25-06, 12:44 PM	#10
theswede Member User status: Offline Posts: 140 Age: 19	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.