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If you read the beginning of my leg workout I state that I generally do between 2-4 ‘warmup’ sets per exercise (these are sub maximal sets of 4-7 reps just to get the muscle primed) and then I will do 1-2 maximum load working sets (not including intensifiers).
I train the EXACT same in-season vs off-season. In terms of intensity and rep ranges. Sometimes if food intake is lower close to a show I will lower total exercises I will do to lower volume, but that’s really only difference.
Quad day generally (I’m going to keep this simple; most exercises are generally 2-4 warmup sets, then 1-3 working sets (sometimes more for isolations like quad extensions) I like to utilize intensifiers like rest pause sets or drop sets (I always utilize partial reps to bring exercises right until failure, although this doesn’t apply as much on leg day except for lunges or extensions) on atleast 2 exercises per workout for bigger muscle groups like legs (if calories are there to support the volume, which they are currently).
Squats (either barbell or smith) 10-15 reps
leg press (sometimes unilaterally, sometimes both legs same time, really depends if I’m training with a partner or not. If I am I generally stick to both legs same time to keep pace high, unilaterally takes too long I find with 2 people) 10-15 reps
hack squat 8-12 reps
walking lunges OR split lunges 15-25 reps
quad extension 5-7 sets – 10-20 reps
calves I’ll throw in at end. Either on leg press or a standing calf raise, then seated calf raise. 12-20 reps 3-5 sets.
hams/glutes (same basic principles apply as quad training)
lying or seated ham curls 8-15 reps
straight leg dead’s 6-12 reps
glute ham raises OR barbell (or smith) hip thrusts – with bodyweight until failure for GHR, 8-12 reps on HT
Adductor machine SS with Abductor machine 12-20 reps (holding every 4-5th rep at max contraction for a 2 Mississippi)
sometimes I’ll finish with banded ‘straight leg deads’ (Taking heavy band and standing on it and putting around neck, squeezing glutes and hams to force hips through)
will do calves at the end of this workout as well.
Diet is the same training and non training days.
Chest generally be..
some kinda of incline cable or machine fly to start. Focusing on squeezing contraction hard and getting a good stretch at bottom end. Few sets to get muscles primed for next movement..
next would generally incline barbell press. 3-4 warm up sets (starting with 135lbs for 6-8 reps and working up in either increments of 45lbs per side, or if I’m feeling stiff and not quite warmed up I’ll work up in 25lb per side increments) sets are still 6-8 reps, not working sets still warm up. Generally get to working weight of 365-405 (or heavier in offseason) for 7-12 reps and will bring this set till absolute failure with a spotter, then utilize either rest pause or drop sets (or sometimes a rest pause followed by a drop set).
next would be some kind of flat press. Recently I’ve been doing banded hammer press (putting the band on one handle, then behind the seat and then connect to other side handle). I find this give you a great contraction. I focus on being super explosive to get into the band tension, and try and hold contraction for a long 1 count, the. 3-4 second eccentric. Same principles apply as incline press in reference to warm up sets and top end set.
After this I will generally do a cluster set I think it’s called? Got this from Matt a few years back. I’ll do a flat fly, either pec-dec or dumbbell (7-12 reps) then wait about 45-60 seconds and do dips. So it’s not directly following like a ‘superset’. For the dips I’m focusing on keeping body leaned forward and keeping elbows flared to keep tension across chest and minimizing tricep involvement. Generally will do 3-4 sets here
this will generally be a full workout. As of late I’ve also been throwing in some decline press or decline dumbbell flies to finish. I find when I do overhead poses (mainly front double) my chest flattens out, even though there is a lot of tissue there. So I’ve been trying to add a little more depth and thickness to lower peck to give a little more pop to it on those poses. I generally work up then do 2 max sets of 10-12 reps.
That was longer than I anticipated so I’ll write shoulders later lol.
Honestly not a ton more than this, but I’ve been prepping since January so my body is soaking it up.
Generally yes. I really just take rest days as I feel needed. Offseason I will take more to capatilize on the rest. During prep sometimes I just repeat the split immediately if I feel energy isnt overly declining and strength is good.