Whats best for size?

Ok guys heres the skinny


My routine is starting to let me down in terms of performance weight and hypertrophy wise


Now what i want to know would 4x10 be ok for every exercise bar calf work (which will be 25 reps x4 sets)


Current routine is this


SLDL


Squats


Ab work


Bench Press


Military Press


Dips


Tri Pulldowns


Deadlifts


Seated Rows (cant do bent over as i cant get the form right)


Wide Grip Chins


EZ Bar curls


Now can any of you think of alternative exercises to any of the above (compounds will stay the same im on about the other exercises)


Thanks Lads/Ladettes (is any are reading this ^_^ )
 
Hi mate!


i think 4x10 would be a perfectly fine rep range for the above!


as james said on the page before 20 rep squats can be excellent! perhaps 3x10 then 1x20 on the squats. Or 1x20, then 3x10.


Personaly i would include some single leg work: step-ups, lunges, split squats.


Also, again this is just my preferance, i would rather do less reps on the deadlifts. Ive done sets of 12 deads before (they are killer) but im just not sure my form was the best near the end.


Tom
 
mate id put squats first in leg day.


and also i just train to failure-aim for 8-12 reps but failure is when i stop, doesnt matter if thats at 4 or 15, as long as youve got a good spotter.
 
jef said:
mate id put squats first in leg day.

and also i just train to failure-aim for 8-12 reps but failure is when i stop, doesnt matter if thats at 4 or 15, as long as youve got a good spotter.
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Hi Jef


Thats what i curently do mate, i just listed them as they came out of my head hehe
 
Iopener -


if I could tell you anythng about your goals mate I would stress that the secret to sucess is in your diet


I have a lot of big guys I have trained with or know and the one comman is good big diet


Sets and reps tend to vary but deads I have seen as low as 1's and triples, squats and calfs both 8 and 20 reps!!! , biceps about 10, pecs about 8, lats about 8.


etc


eat to be as big as you want to be, not as big as you are now, lean gains are harder than gains then cuts.
 
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Diet for me mate is spot on, progress check monday to see if latest rejig has put some weight on me, if not then carbs go up 100g and fat up a few more grams, it will continue like this until gains are being made.


My routine sucks TBH so i changed reps/sets around and feel much better with higher reps.


Btw its Eddie ^_^
 
Fact is aalong as your note sticking to very low reps of 1-3 reps then any rep scheme an work for you.


Some will find they respond slightly better to certain rep ranges than over, its very much trial and error, some bodybuilders like Ronnie coleman often stick to 15 reps per set apart from a few heavy sessions on the compund lifts, whereas other bodybuilders respond better with more weight and lower reps of sat 5-6 reps per set.


You may also find diferent muscle groups also respnd differently to rep ranges, many people find high rep ranges for legs works extremly well, it has done for me before where as when it comes to chest i respond much better o lower reps in the 3-8 reps range.
 
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