I’ve been following a semi-elaborate routine which adds intensity by using rest-pause training. Most of it is going well, except for the lunges in Legs B, with a goal of 50 reps over 5 sets. (My understanding is I’m to do “however many good-enough reps” on set 1, 30s rest, repeat for 5 sets.)
At a guess, that’s because having mostly done Starting-Strength-like workouts before, whichever small muscles keep you balanced side-to-side don’t really get a lot of work compared to the big muscles meant to move load upwards.
The lunges end up being strenuous beyond what seems like challenging-yet-sane exertion: I get very winded, sometimes even dizzy; occasionally to the point where I have to lie down on a bench or mat until it subsides. (I take medication daily which has nausea and heart pounding as possible side effects, which might be contributing to this.) Probably can’t maintain good form either, or develop it in the first place.
The overall effect is this ends up being a huge drag on what’d already be a lengthy workout. Since the rep goal is for each leg, they end up being this time consuming block of obnoxious suffering that makes me want to skip them or call it a day thinking “meh it’s just accessories.”
What I’m looking for is actionable suggestions on what I could change up to bridge this deficiency and motivation issue. My rough idea is:
- Lower the rep goal to say 30 or even 20.
- Do a full rest between sets. (I use a heart rate measuring app for this to wait until I drop below 70% max for my age.)
- Keep the load to a minimum. (A pair of 4kg/10lb dumbbells.)
progressing by removing the above limits in that order. (Increase reps, then reduce resting time, then begin adding weight.) All this while trying to focus on form and proper muscle recruitment. (Not sure what exactly helps here beyond gut feeling… Using a mirror, or slow and careful negative reps?)
Now, this is mostly me wildly guessing as an amateur, so I’m not sure if this makes sense in the context of the whole routine, or if I’m missing something, so it’d help me if somebody more experienced could look this over.
Other options that come to mind are: substituting split squats instead. (Since one leg is supported, there’s less to juggle mechanically - I’m not sure how important what the rear leg does is with lunges.) Or maybe there’s a difference between regular and reverse lunges - I’m doing reverse, and maybe I’m unnecessarily doing the fiddlier variant?