Quote:
Originally Posted by MVChiefFan
How many reps/sets are you doing now? I’m seriously thinking of going that direction. I’m 48 and incorporating more agility stuff. Lifting heavy just isn’t feeling good anymore.
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I'm 8-12 with a pause at the bottom and a hard suqeeze at the top. This may not seem high rep to you, but in the past I was mostly in the 4-6 rep range and I wasn't suqeezing. The squeezing and flexing makes light weight seem heavy as hell.
I do a 4 day split:
Chest and shoulders (side and front delts)
Back, rear delts, and traps
Arms
Legs
Rest day whenever I feel like I need a rest day or when something inevitably comes up
I'll typically pick 3 exercises per body area- almost always 1 big compound exercise and 2 isolations. I'll do a few feeler sets to get warmed up and primed for the real working sets, then it's usually 2 sets to failure. The last set I'll often do a drop set or a rest pause or something like that. Leg day is a little different in that I'll pick 2 big compound movements (squat, hack, leg press, lunges, bulgarian split sqats) and I always do curls and extensions. Sometimes I'll throw in sissy squats or super high rep slant board goblet squats as a finisher.
After the failure sets, I'll flex hard and hold it for 20 seconds. I generally rest about 1:30 between sets unless it's one of the taxing compound exercise like BB rows, squats, or lunges.