summer workout

I don't know your age or how experienced you are in the weightroom but i prefer doing 4 sets of squats in the 4-8 rep range and not inclding a warm up set. I'd add one legged squats in as well, and some straight legged dead lifts. When i attack my legs 3 sets just doesn't feel like I'm going hard enough especially if I'm in the ten rep range but when i'm doing upper body its totally opposite. I go light but I'm always lifting and doing supersets. You need toa dd tricep exercises and more back exercises as well. Reverse flys are excellent for attacking the back.

I'm 16 and have lifted for over a year.

quote:

Originally posted by Chuck:
I don't know your age or how experienced you are in the weightroom but i prefer doing 4 sets of squats in the 4-8 rep range and not inclding a warm up set. I'd add one legged squats in as well, and some straight legged dead lifts. When i attack my legs 3 sets just doesn't feel like I'm going hard enough especially if I'm in the ten rep range but when i'm doing upper body its totally opposite. I go light but I'm always lifting and doing supersets. You need toa dd tricep exercises and more back exercises as well. Reverse flys are excellent for attacking the back.

Every time I do squats in that rep range I feel like I'm going to puke. High rep squats to failure/almost failure are the most intese exercise by far IMO.

if you go with 3 sets of 10 reps of squats and feel like you are going to puke im assuming you are in really bad shape.

a modified version of the conjugate method is best for athletes

you can start by going to defrancostraining.com and looking under articles and the westside for skinny *******s article. do that for the summer and clean up your diet and you will see results.

-Drop the machine work

-Add Olympic Lifts (Power clean and Power snatch)

-Vary the rep range

-Don't always start workouts with the same exercises. This creates imbalances, especially the bench presses.

quick question about dead lifts.I do 3 sets.1st set is 3,2nd set is 2,3rd set is 1.Is that about right?

you prolly shouldnt be maxing out every time you deadlift, your central nervous system will wear out very quickly and your progress will be hampered. if you start with the deadlift, start with sets of 5 for warming up, work up to sets of 3, and then try a 2 rep max if you want to go even heavier. for most high school athletes its better to go with a max no lower than 3 because they typically dont have trained CNS' like powerlifters and they dont have the muscle mass to recruit for those one rep max lifts.

when starting your workouts with a compound exercise like variations of the squat, deadlift and bench, dont be afraid to do a few of sets especially with lower weights to get warm. this is especially true if you are working up to a max of some sort and not just doing 5 sets of 5 at a set weight. when im in the weight room on max effort lower body or max effort upper body, ill typically do 6-7 sets of that compound exercise before i hit my max for that day because my central nervous system needs to get gradually warmed up along with the muscles.

Deadlift question completely depends on where you are in your program.

You certainly should not be using the same rep scheme each and every workout.