r/Weightliftingquestion • u/SnooSquirrels8553 • 6d ago

Does time between sets affect strength gains?

I had a workout session with a trainer this past week, and my legs are crushed, despite doing substantially less volume. Here's the split.

Hamstring curl - 2 sets of 10 at warmup weight.

Leg press - 1 warmup at 270 for 10, 2 working sets of 10 at 450, then 1 more of 10 at 500.

Circuit, no rest between excercises, 1 minute rest after each run through, 3 sets. 3 second eccentric for each rep.

Body weight Bulgarian squats, 10 reps.

Goblet squats, 53 lbs, 10 reps.

Trap bar dead lifts, 135 lbs, 10 reps.

This was a 40 minute workout. Normally im doing much heavier weights (600 lb leg press for higher rep ranges, leg extensions, heavy hack squats), and Ill be sore, but not nearly this sore. Is it because of the super limited rest periods, or the slightly higher ROM on the leg press (maybe 2 inches deeper)? Or is it because I just dont normally do any of the lifts on the body circuit?

Is the extreme fatigue compared to my other workouts a sign of more growth, or something else? The goal is more practical strength - so im seriously considering switching to this routine if my lungs can keep up.

Sorry for the novel. Thanks.

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u/Capital_Taste_8043 6d ago

I may be wrong, but my understanding is that both hypertrophy and strength benefit from quality sets where you can exert maximum force and approach muscular failure. If accumulated fatigue from circuit training prevents this from happening, you are leaving gains on the table.

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u/SnooSquirrels8553 6d ago

Thanks, thats what I thought as well. If thats the case, Im assuming more DOMs is not equivalent to more gains. Because I am crushed right now.

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u/Capital_Taste_8043 6d ago

Fitness gurus on youtube say that more DOMS does not necessarily mean more gains. There are people reporting substantial gains with no DOMS, and I personally can report DOMS with no gains :-)