SOME SUGGESTIONS ON THE LAST CHALLENGE-“LONGEST 30 SECONDS OF MY LIFE”
YOU CAN SEE THE CHALLENGE HERE
There is no doubt the challenge will work. It will build strength and stamina and definitely challenge you. But, if you haven’t tried it yet and intend to, I’d make a couple of suggestions to make it even more effective:
1. I’m a slow-repper. I make every rep slow and controlled both concentric and eccentric. (By the way, so should you). So, it’s not unusual for a set of 10-12 reps to take 30 seconds for me where it might take half that time for the average person. So, for me, the 30 seconds per set for the first week is not as much of a challenge.
I would suggest you increase the weight by 5% or more. You want to be forced to use methods to extend the set for the full 30 seconds. (static holds, half reps, slow eccentrics, etc)
2. Use the first set to find the proper weight before starting your working sets. You can probably use the same weight for the entire 4 weeks of the challenge as the increasing time each week will take care of the progression for many of the exercises. However, note that the program works so well that just increasing the time per set each week isn’t enough progression for some exercises. Don’t hesitate to add weight to increase the challenge.
These 2 suggestions apply more to the first 2 weeks (30 second sets in week 1 and 35 second sets in week 2). By the time you get to sets of 40 seconds and 45 seconds you will definitely learn to “get comfortable with being uncomfortable”.
Let me know in comments or email me at firstname.lastname@example.org if you have other suggestions.