New Routine - want to vary sets/ranges

funkey_monkey

Here is my routine which I'm starting this week:

Workout 1
Squat
Straight Leg Deadlift
Leg Press
Calf Raise


Workout 2
Flat/Incline Bench Press
Incline/Flat dumbbell Press
Dumbbell/Cable Flyes
Skullcrushers
Tricep Extensions


Workout 3
Deadlift
Military Press
Dumbbell Shrugs
Cable/Barbell Row


Workout 4
Squat (low weight, high reps)
Barbell Bicep Curl
Bicep Concentration Curl

Lateral dumbbell raise
Front Dumbbell raise
Rear Delt Raise


What way should I structure my reps/ranges for stimulating muscle growth?


My Deadlift has dropped significantly as I have switched to an overhand grip on advice from a PT.


The second set of squats in workout 4 is primarily to stimulate the growth hormones and to practice/ensure correct form and depth in the exercise. I know this should also apply to Monday, but I can get to parallel with a reasonable weight so want to keep continuing and hope that I can maintain my form.



Any advice would be appreciated. I thought about mixing in pyramids, dropsets, partials (esp for bench & DL), rest-pause.

Do I only do these for the large compound exercises or would it be done too for the smaller isolation type exercises?


thanks.

RidleyRider

Calorie surplus and some GVT and you'll be on your way.

Mellor

funkey_monkey wrote: »

My Deadlift has dropped significantly as I have switched to an overhand grip on advice from a PT.

What was his reason behind this advice?

funkey_monkey

Risk of bicep tear and imbalance.

Alf Veedersane

If you do it right, bicep tearage shouldn't be a risk.

Swicth grip for each set if you're worried about imbalances. Or just go with mixed grip for your top set.

Mellor

I never really understood the whole imbalance thing with mixed grips. The arms aren't working, only the grip -and both should be equal anyway.

Bicep tears happen when you
Lift it incorrectly, not from mixed grip itself

funkey_monkey

Thanks for the replies. I'll speak to him about it.

In terms or reps/ranges for pyramids, dropsets, partials (esp for bench & DL), rest-pause what should I be looking at?

Alf Veedersane

funkey_monkey wrote: »

Thanks for the replies. I'll speak to him about it.

In terms or reps/ranges for pyramids, dropsets, partials (esp for bench & DL), rest-pause what should I be looking at?

You should be looking at a mix of heavy weight-low reps, medium weight-medium reps and LIGHT WEIGHT-high reps.

funkey_monkey

funkey_monkey wrote: »

Any advice would be appreciated. I thought about mixing in pyramids, dropsets, partials (esp for bench & DL), rest-pause.

Do I only do these for the large compound exercises or would it be done too for the smaller isolation type exercises?

Hi again,

Thanks - just wondering if anyone can help me with the reps/ranges here please? I would like to add these in for variety, but am unsure what the correct way to do this is.