Thoughts on my routine

[Wunderpus]

I strongly disagree with this.

If you want to grow, you need to rest between sets. If you can perform again in 45 actual seconds, I'd question the intensity that was being used in the first place.

I agree. These sorts of "conditioning" exercises generally are not BEST for growth... They have their place, and are generally best added in at the end of routines, and even more so pre-contest/cutting phase. Good old fashioned heavy weight, 8-10 reps to failure with 1-1.5 minutes rest between sets is IME the best way to grow... If there is a black and white "best", that is...

 

[OldmanRob]

Until then bro stick to smith machine squats. Weight doesn’t have to be crazy use 3/4 reps and blast them if you have to hit 20-30 reps per set put that work in.

I will actually do this tomorrow, I took a day off so tomorrow will be leg day. This will fit nicely with tomorrow's plan.

There was once a day I would not have considered this but that was yesterday.....lon long ago.

Thanks for the advice

 

[FourOneDeuxFitt]

It’s just a different route of training. Your still working. Still breaking muscle down (in a different way), and you still gotta recover and grow. I use those techniques and I’m sure plenty of other as well. John meadows loves high reps for legs. You can incorporate it into anything. Give it a shot. Go at a speed you can “feel” the quads working and constant tension.

 

[FourOneDeuxFitt]

I strongly disagree with this.

If you want to grow, you need to rest between sets. If you can perform again in 45 actual seconds, I'd question the intensity that was being used in the first place.

I agree. Heavy days I rest minimum 2 minutes. This is a lot of volume. They’re longer workouts. Rest and perform maximally.

 

[FourOneDeuxFitt]

Well I tailored my workout routine to what @FourOneDeuxFitt had suggested.
What do you guys think of it?? What needs work?

Push
Chest/Triceps/Shoulders (8-12 reps per set)
BB bench press 5 sets
Incline DB bench 3 sets
Skullcrushers 3 sets
Overhead DB extension 3 sets
Upright row 3 sets
DB lateral raise 3 sets

Pull
Back/Biceps (8-12 reps per set)
BB row wide grip 5 sets
Pull-ups 3 sets
T-bar row 3 sets
BB curl 2 sets
Incline DB curl 2 sets

Legs
(Quad focus) (8-12 reps per set)
Squat 5 sets
Narrow leg press 3 sets
Leg extensions 2 sets

OFF

Push (8-12 reps per set)
Chest/Shoulders/Triceps
Incline BB bench press 4 sets
Flat DB bench press 3 sets
Standing BB press 4 sets
Arnold Press 3 sets
Cable lateral raise 2 sets
Seated dips 3 sets
Tricep cable extension 2 sets

Pull (8-12 reps per set)
Back/Biceps
Pull-ups 4 sets
DB row 3 sets
Seated machine row 2 sets
Shrugs 4 sets
BB curl 3 sets
Concentration curl 2 sets
Hammer curl 2 sets

Legs (8-12 reps per set)
(Ham focus)
Wide stance leg press 4 sets
DB RDL 3 sets
Leg curl 3 sets
Standing leg curl 2 sets

OFF

One of the best exercise I’ve found for biceps is spider curls (lying on an incline bench) don’t worry about weight. Do them last. 15-20 reps. And I’d add decline Presses Into push days. This is just things that work for me. Also if you wanna give it a shot warm up with Lying leg curls or seated and some adductor sets before squats. They make a huge difference