Why not alternate between deads and squats? That way you're only working your hamstrings hard 3 times every 2 weeks.
Please explain okay 3 sessions a week.
Mon - Wed - Fri
I don't know how often I could do my legs without going over board. At the moment my leg day is set on a Friday. That is once in 7 days at present. I think I could go twice in 7 days on legs. Such as Monday and then Friday. But the week after I don't think I could recover for Monday. :(
Day 3: Squats with barbell 10 10 10
Hamstring curls 10 10 8
Calf raises 10 10 8
Dumbbell lunges 10 10 10
Deadlifts (although not every week) - make my knees sore.
I understand that my shoulders and trapeziums have been neglected. I also wish to go with a 3 day routine and would like to incorporate shoulder/traps work on a leg day.
You say that your shoulders have been neglected. I can only assume you mean your rear shoulders, although you do have a row movement at the start of day 3.
I say this because you have more than enough pressing movements for your front and middle shoulders to be fully developed, but you still only have 1 horizontal pull in the form of the dumbbell row.
I know that pulldowns and chins work the rear delt a bit, but not half as much as rowing movements.
Does this mean that you should include barbell row, machine row and cable row in order to balance out the routine? No, because essentially they're all the same movement. You need to pick the one that you feel gives you the best quality muscular contraction when you perform it, and then work it hard and progressively.
It's not about the number of sets or the number of different exercises that you do. It's about how you do them (FORM) and how hard you work (INTENSITY).
Get the routine covering as much muscle mass as you can and don't go overboard on the volume and frequency and you're good to go.
My routine since late July has been:
Wednesday
Deadlift
Dip
Pulldown
Sunday
Squat
Dip
Seated Row
(occasionally Leg Curl at the end of this work out, but not so much lately)
2 or 3 sets on each movement and only performing warm up sets (usually 3) for deadlifts and squats.
Lately, as I have concentrated on working harder, I'm only doing 2 sets. When I have tried a 3rd set, there has been literally nothing left to give. Most reps are done on 1st set.
Order of workout changes according to what I performed best/worst at last time.
Did have a few weeks where dips were first on both workouts as I wanted to work on them. Now I've got a belt and some weight on there, they are giving me all the chest, shoulder and tricep development I want.
I deadlift until the glutes fail and I leave the bar on the pins when squatting. May review the safety aspect of doing this, but I squat down until about an inch or two above them so I'm pretty much there anyway.
This simple, bare bones routine has been good for 16 pounds so far with no noticeable alteration to abdominal definition.
It is about the routine, but not half as much as you think. It's about how you execute the routine. That's what really counts.
A routine is simply a bunch of those exercises performed together in a single training session.
Take the following variables out of your routine and all you have left are the exercises you've chosen.
1. Number of Sets
2. Number of Reps
3. Exercise Order
4. Length of Rest Periods
5. Repetition PerFORMance
6. Intensity of Effort
When it comes to putting these variables back into your routine, it's 5 and 6 that will make the difference. 1 - 4 within reason are minor details.
Sets? - 2 or 3 at most.
Reps? - Anywhere between 6 and 12 is good.
Exercise order? - First is the exercise you want to get good at. Last are the ones you're not too bothered about.
Rest Periods? - More than 2 minutes is lazy IMO.
Repetition perFORMance and Intensity massive subjects that get massively overlooked on the internet.
You say deadlifts are hurting your knees.
Are you deadlifting in trainers/running shoes?
Does it feel like the weight is going through your toes?
Do you feel like you're being pulled forward off your feet by the weight at any point during your sets?
1. Number of Sets
2. Number of Reps
3. Exercise Order
4. Length of Rest Periods
5. Repetition PerFORMance
6. Intensity of Effort
When it comes to putting these variables back into your routine, it's 5 and 6 that will make the difference. 1 - 4 within reason are minor details.
Sets? - 2 or 3 at most.
Reps? - Anywhere between 6 and 12 is good.
Exercise order? - First is the exercise you want to get good at. Last are the ones you're not too bothered about.
Rest Periods? - More than 2 minutes is lazy IMO.
Repetition perFORMance and Intensity massive subjects that get massively overlooked on the internet.
You say deadlifts are hurting your knees.
1. Are you deadlifting in trainers/running shoes?
2. Does it feel like the weight is going through your toes?
3 . Do you feel like you're being pulled forward off your feet by the weight at any point during your sets?
Hi Gary thanks for the post really liked reading that your numbered points make a lot of sense I see the truth in all of that.
1. Well the knee problem stems from PFJS patella femoral joint syndrome. About 3 years ago I was squatting wrong and got diagnosed this condition. I went through a lot of pain and hurt in order to recover I had to start wearing custom made orthotics and let me tell you they really saved me life. So when I go to the gym always wear trainers with these in my feet. In fact I wear them all the time. I still feel as if my left knee is not 100% sometimes it still hurts. That's why I reckon I get these sore knees it is more like tendinitis pain than anything else.
3 weeks ago I squatted 100kg which I was chuffed about and then few days later the pain returned. I was getting really worried that my condition had returned. BUT luckily I feel 90% today!!! So in turn when I deadlift it will hurt my knees a few days later, that is why I am scared about doing these.
2. Nah the weight never goes through my toes it is all through my heels. On deadlifts and squats I keep my feet glued to the floor no lifting and all through my heels.
3. Nope never go forward in any of these exercises.
Today I did a bicep and tricep workout. Next time in I plan to go chest and back
day after legs and put some shoulder work in.
I think I will have about the same exercises but on different days. I find it so hard to increase the weight every week!!! Know the feeling?
Well I might go with a full body routine like Mex said will see what happens on here and what Anthony says if he reads this. :)
have you tried squatting and dead lifting barefoot? I find it a lot easier and more comfortable
nope haven't tried that.
That could be a very bad thing for me because my orthotics actually change my foot/knee alignment to when I am bare footed. So to squat like that could be a dangerous thing for me.
