Question about lifting

for the guy in question, he WANTED to do other stuff, so I lumped it into a day where he can do what he WANTS to do, and so I would imagine he would stick with it. On the flip side, at his level, it isn't as important, so its a win-win if he misses it. I assume he's not a kid, he's old enough to realise that he gets what he puts into it, so if he skips a day, me or you don't suffer! Thanks for the post. I can see the difficulty in training kids of that age where their minds just aren't right or focused yet, must be a whole new ballgame. I'm lucky in that the people I train are quite trainable.

 

monday tuesday thursday friday, in the order I said!
bodybuilding is fine, just don't be afraid about PRIORITISING what you want to do. you want to get bigger then do something like:

military press 5x5
DB press 4x10
Side/rear lateral superset 4x10
Barbell curls 4x10

deadlift 5x5
barbell row 4x10
pullups/chinups 4x10
good morning 4x10
hanging leg raises 4x10

bench press 5x5
dips 4x10
pushups 5 x to failure
tricep pushdowns 4x10

Squat 5x5
Leg press 4x10
Leg curl 4x10
Leg extension 4x10
Ab exercise 4x10

 

I've got no real interest in gaining size, but I still don't understand how this works. 25 reps on squats, 40 on leg press, and 40 on leg extension. That's 105 reps hitting the quads in just one session, surely that's at the really high end of the endurance scale, rather than the optimum amount for gaining size? I'd always thought the rep range between 15-30 was for strength, and 31-50 was size (generally speaking).

I'm probably completely wrong or missing something, but I'm still confused.

 

Even as secondary muscles, they seem to be getting hit ****ing hard for lots of reps. Maybe that's the idea, I don't know.

 

leg press and ESPECIALLY squats isn't really "quads", leg extensions are but they are counteracted by the leg curls.
If you count up the total reps of every set you do in a workout they will all be on the :"endurance scale", what does that mean? Not a lot! sets of 10 will help with hypertrophy, which he is after.
31-50 and 15-30? So if I did 30 one day its for strength, 31 the next its for size? where did you read that? misinformed my friend!

 

if you do them properly they are fine, just like anything else. turn your leg out a little, and work the VMO (the teardrop style muscle on your inner knee)

 

I realise there won't be such a strict boundary on it, which is why I put (generally speaking). However, I thought it was pretty much standard that strength, size, and endurance had different rep ranges?

 

In the sets, not the overall reps of the workout for any given bodypart you choose. If that was the case, then the hamstrings also get worked in the endurance range, but the glutes get worked in the size range. Makes no sense!

 

I thought the overall rep range was important, too. I've spent a couple of years now ensuring I don't go over 30 reps for any exercise.

 

probably why your gains have been sub-par.
why would you TRY and stop yourself putting some good work in?
incase you get "too big" overnight?
you should know better!

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