[GymRatPsycho]

Monday: Legs

Squats - 1 warm / 3 work
Leg Press - 1 warm / 3 work
Front Squats - 3 work
Lunges – 3 work
Ham Curls – 3 work

Tuesday: Abs + Cardio

Wednesday: Back + Some Biceps

Deads – 1 warm / 3 work
Pulldowns – 1 warm / 3 work
Reverse Rows – 3 work
Wide Cable Rows – 3 work
Cable Rows – 3 work
Spider Curls – 2 work

Thursday: Abs + Cardio

Friday: Chest + Shoulders + Some Triceps

Incline Fly’s – 1 warm / 3 work
SS w/ Seated Laterals – 1 warm / 3 work
Incline DB – 1 warm / 3 work
SS w/ Seated DB Press– 1 warm / 3 work
Flat DB – 3 work
SS w/ Upright BB – 3 work
Cables From Bottom – 2 work
SS w/ Cable Laterals – 2 work
Pushdowns – 2 work


My question is, what kind of rep scheme do you guys think would optimize my growth in these areas. I know that different exercises use higher or lower reps but I would love to see what everyones two cents are towards what reps are optimal. I realize this may take you alot of time, but it would be so much appreciated guys.

Thanks

[ZiR RED]

Swap wednesday with friday. Deadlifts really tax the hips and CNS, as do squats. Doing squats monday, 3 days of rest, then deads, then 2 days of rest, however, in my opinion, is perfect.

Reps. Periodize.
Start out somewhere around 10-15, then drop the rep range to 8-10, then 5-7. Use 2 or 3 week blocks. Unload for a week, analyze your results from the previous program in relation to your goals, create a new program based upon your observations and new goals, then start again.

Br

[MikeNYY420]

That's a perfect formula, I'm gonna do that too.

[XThe_MachineX]

I agree with zir on squating monday deadlifting friday. On all your power lifts (deads, squat, bench) i would use lower reps and on all other lifts more of a hypertrophy rep range. 12-20 for legs, 8-12 for upperbody. Since your hitting everything 1x a week i would do it like that IMO. I used that type of split myself for a while.

[GymRatPsycho]

Swap wednesday with friday. Deadlifts really tax the hips and CNS, as do squats. Doing squats monday, 3 days of rest, then deads, then 2 days of rest, however, in my opinion, is perfect.

Reps. Periodize.
Start out somewhere around 10-15, then drop the rep range to 8-10, then 5-7. Use 2 or 3 week blocks. Unload for a week, analyze your results from the previous program in relation to your goals, create a new program based upon your observations and new goals, then start again.

ZiR RED you really know your stuff, I appreciate this so much dude. I've been training for about a year now so I think maybe the 10-15 rep range is a little low for my muscles, I just have never felt it in that high reps area. But the advice of switching the squats and deads is brilliant. I totally see where your coming from there. This routine took me a while to put together but ive done one full circuit on it now, and its the best feeling I've had in a long time.


As for The Machine, dude I really thank you for explaining the rep scheme, I could never figure out what exercises needed what rep setup, and now I can confidently go in with solid knowledge. I'll take your guys knowledge with me and see where I can get.

Cheers

[ZiR RED]

Another idea, is a fluctuating periodization.

So:
2-3 weeks of
Monday use: 10-12
wednesday use: 5-7
Friday use: 8-10

2-3 weeks of
mon: 8-10
wed: 10-12
fri: 5-7

2-3 weeks of:
mon: 5-7
wed: 8-10
fri: 10-12

then deload, analyze results compared to goals, state new goals, create proram to reach those new goals, start again.

Different adaptations occur at different rep ranges and rest intervals. Generally, the more reps, the less rest taken. There's also a different hormone response to each. By periodizing, you take advantage of all adaptations and get optimal results.

I can go into greater detail about adaptations and hormone responses if you wish.

Br

[GymRatPsycho]

Thanks alot ZiR, I've had a few workouts and they have been insane.. Never been so sore before. K heres a totally off topic question. I was reading a newer thread about FST-7, and someone who is doing it with chest.. yet still training chest twice a week. Now I'm no professional, but from what I've read.. It says that over training is the easiest thing to do (speacially in my case being a teen). Would that not be considered over training??? Even with proper food/rest intake??

[ZiR RED]

I suggest training each muscle twice a week.

Over training can be due to a number of factors, inadequate rest, sudden/drastic increases in volume or intensitity, outside stress, illness, etc.

Br