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Originally Posted by ness
Mon: Pull Day (pull downs, cable rows, shrugs, barbell/dumbell curls)
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| Wed: Push Day (bench press, dumbell incline bench, tricep extensions, push downs, dumbell straight up) |
| Fri/Sat: Leg Day (leg press, leg curls, seated/standing calf raises, squats) |
| I don't want to gain weight, just want to look good (but not diesel). |
| How many sets are you doing for each movement? Repetition range? Intensity of effort relative to muscular failure on each set? |
| My suggestions, however, are to replace the pulldowns with pullups or chinups and replace the cable rows with some form of freeweight rowing like bent rows. |
| Squats should be done first. Following squats I think you should insert a compound movement that focuses a little more on hip extension. Leg curls are fine, but a good compound freeweight movement that hits the posterior chain hard, like a variation of deadlifts or good mornings, should be added. |
| Have you considered circuit training full body routines then? The added benefit of extra cardiovascular conditioning shouldn't be ignored. |
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Originally Posted by ness
I do 3 sets each with the exception of standing/seated calf raises. Those are between 4-5. 10 reps each set- trying to fail around 7 on the third set.
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| Bent rows? Please explain. |
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I always do squats first, just listed them wrong. I HATE deadlifts. ugh. What are good mornings? (sorry I am new at this) |
| I run twice a week, like I said. I also work intramural staff at school which is lighter cardio for 2 hours, 4 days a week. IF I thought about circuit training what would it consist of and would I burn out? |
| Sounds reasonable enough. Just make sure you aren't hitting failure on every working set. You would be hard pressed to make a full recovery from workouts where every set is taken to failure. It sounds like you typically only fail on the last set, which would be fine most likely. |
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Originally Posted by ness
If for some reason I happen to fail on 7/8 on my second set- should I still do my third set anyway and fail again?
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| Also, side note: Should I be aiming to fail or should I lift less weight and do more reps? It is personal preference? |
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Originally Posted by CowPimp
Don't fail on your second set. Just stop before you do. Then hit failure on your last set. It's not like failure sneaks up out of nowhere. You know when you're going to fail. However, if you occasionally fail more frequently then that's okay. Just make sure that you don't continue failing on all your sets all the time for extended periods without inserting deloading/recovery training.
You could do more lighter weights for more reps and still fail. The two aren't mutually exclusive... |
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Originally Posted by ness
I just started with a consistent lifting/cardio schedule. I'm not super intense just want to look/feel good. Here's my schedule- give me some feedback as far as if this looks good, if I should add anything...etc...you guys know more than me!!
Mon: Pull Day (pull downs, Dumbell rows, shrugs, barbell/dumbell curls) Tues: Cardio (2 mile run) Wed: Push Day (bench press, dumbell incline bench, seated dumbell press 4 sets tricep extensions, dumbell straight up) Thurs: Cardio (2 mile run) Fri/Sat: Leg Day (squats, hack squat, stiff leg dead lift, hamstring curls, seated/standing calf raises, ) |
