Advice on my routine?

[lavi]

This may come out confusing, my bad if it does...

I plan on doing a fullbody workout 3x per week. 2 sets per body part with the first set 8-12 reps (12-15 for legs, 25-30 for calves) to failure, and the second set 5-10 pounds heavier (depending on excercise) to failure. When I hit the upper limit of reps (12, 15, and 30 respectively) I'll move up in weight. Seems like it would keep me in different rep ranges and focused on increasing the weight.

I will be alternating excercises each workout. For example, I'll be doing squats the first workout, leg press the second, squats the third, etc...

For chest, would alternating between flat bench and incline bench be ok and not confusing to my body to alternate, or should I just do flyes instead of inclines?


Seems simple enough, just wonder if theres any problems?

~Thanks

 

[Dave949]

Personally and in my ever so humble opinion I would suggest to do 1 set of squats and 1 set of leg presses in the same workout as opposed to 2 sets of squats in one workout and 2 sets of leg presses in the other leg workout. If you want to change things a little you can do squats first/ leg presses second in your first leg workout and leg presses first/squats second in your second workout. Of course, I may get bored or stale with my way after a while and reverse it and do it the way you first chose.

PLEASE NOTE: There is nothing incorrect about doing a squats only in first leg workout and leg presses only in second leg workout. This is just how (I) would do it and simply sharing my ever so humble opinion. What is of paramount importance is whatever way you decide to go, go with the way that feels right for Lavi. Experiment. Explore. Make changes as you go. This is an ongoing learning experience and eventually Lavi will know what works best for Lavi.

I would also suggest the same with flat benches and inclines and do both exercises in each chest workout and I would NOT exchange inclines for flys. INCLINES ARE FAR TO VALUEABLE AN EXERCISE TO OMIT OR EXCHANGE FOR FLYS.

Also.... don`t forget to keep switching hands in the bathroom .......

 

[lavi]

Hmm... I though inclines would be a better choice too but wasnt sure since I planned on doing close grip bench on that day too.

What rep range would you recommend for only doing one set? I was thinking the 2 set way would work well because I'd be doing the second set at a slightly higher weight and would adjust to it, but of course I've never tried it so I don't know. Would you recommend 1 set for all excercises? Sounds like it could be fun and is definately worth trying first. It may be your humble experience, but it's a more experienced and knowledgable one too


Haha I'll keep switching but I need to be careful with my aim, don't want to miss with the paper...

Thanks for all your help!

 

[General Sus]

I agree with Dave bro I would do 1 set of squats and 1 set of leg presses instead of splitting them up. Plus get rid of the isolation exercises they are useless for gaining size and strength!

I would recommend 1 warmup set for each bodypart. Then an All Out set with 1 phase of Rest Pausing only. And definately throw in some static stretching it will make a big difference!

Example: Flat Hammer Bench Press 70-80% max to failure which will probably be around 8 - 10 reps then rack it, breath 10 deep breaths and try and force out another 2-3-4 more reps. Then static stretch that body part out immediately after.

 

[Dave949]

Hmm... I though inclines would be a better choice too

I like the way your thinking bro .........

 

[Dave949]

What rep range would you recommend for only doing one set? I was thinking the 2 set way would work well because I'd be doing the second set at a slightly higher weight and would adjust to it, but of course I've never tried it so I don't know.

Exactly..... you haven`t tried it yet so.........Which is what I was hitting on about experimenting and exploring and making changes as you go.
However....if it was me......I would go balls to the wall with 8 - 12 reps on both the squats and leg presses. I understand what you are saying about doing two sets of squats and adding weight to the second set and dropping the reps a tad and you can do that on your second leg day or your first leg day and alternate. One heavier weight lower rep leg workout and one somewhat lighter and higher rep leg workout........Heavier day would be perhaps 8 reps max and lighter leg day would be 12 reps. What is most important is to go all out and balls to the wall since you only have 2 sets to torch your thighs.

Don`t get too hung up on splitting hairs. You can`t go wrong with squats or leg presses. Be intense, give it 100% and be consistent and you will get stronger and bigger.

 

[lavi]

So General you're recommending just one all out set per bodypart? For example just do one set of squats and that's it? I guess restpausing could make it enough...

What are static stretches?

Edit: Hehe alright Dave I think you're right, I'm getting too much into the details of making it the "best" instead of focusing on just going at it hard and working from there...

 

[Dave949]

So General you're recommending just one all out set per bodypart? For example just do one set of squats and that's it?

What I mean is 2 sets is fine but you can do BOTH sets heavy on one leg day and THEN a little lighter with slightly higher reps on BOTH sets the NEXT leg day and so on and so forth and alternate your heavy / lighter 2 set leg workouts. And since your doing a 3 day a week full body workout, you can, for example on your THIRD leg workout you can do what you originally posted concerning doing 2 sets of just squats OR 2 sets of just of leg presses OR 2 sets of hack squats or 2 sets of front squats for variety.

So it would (tentatively) look like this.

First leg workout: 1 set of squats, heavy 8 reps. 1 set of leg presses heavy 8 reps.

Second leg workout: 1 set of squats lighter 12 reps. 1 set of leg presses lighter 12 reps.

Third leg workout:
2 sets of just squats ... OR
2 sets of just leg presses... OR
2 sets of just hacks.... OR
2 sets of just front squats
and then you can pyramid the weight and
do 1 set light and one set heavier as you originally posted.

Personally I like the 2 sets of front squats best for the third leg workout with: 1 set 12 reps, add some weight and then do final set for 8 reps.

 

[General Sus]

Daves got a good point but I'd go alot heavier on your first leg day 5-6 reps failure. And I go a little more reps on your second leg day 15-20 reps this way your working both muscle fibres. (Fast and Slow Twitch)