No Of Exercises Per Workout
- Thread starter LCUK
- Start date
Peak_Power
New Member
This has a lot to do with personal preference but the essentials are always
Squats/Deads
Dips/Bench
Chins/Rows
Shoulder/Military Press
This is 4 or 8 exercises, depending on how you do it (1 set of each/alternating etc.)
These will get growth in all areas, but you and extras or isos as you feel you need. Also you can add abs, core and posture stuff as needed.
Squats/Deads
Dips/Bench
Chins/Rows
Shoulder/Military Press
This is 4 or 8 exercises, depending on how you do it (1 set of each/alternating etc.)
These will get growth in all areas, but you and extras or isos as you feel you need. Also you can add abs, core and posture stuff as needed.
Well, at least 4 ..
one for legs
one for back
one for chest
one for delts
Sometimes more than one for legs like one for quads and one for hams.
Sometimes more than one for back, like one for width and one for thickness
Sometimes a bicep exercise. Sometimes a tricep exercises.
That's a long, roundabout way of saying I probably average 6-7 exercises per workout.
one for legs
one for back
one for chest
one for delts
Sometimes more than one for legs like one for quads and one for hams.
Sometimes more than one for back, like one for width and one for thickness
Sometimes a bicep exercise. Sometimes a tricep exercises.
That's a long, roundabout way of saying I probably average 6-7 exercises per workout.
scientific muscle
New Member
I was doing 7, (which i voted for).
But lately I am in the heavier loads, so I dropped arm iso's to bring it down to 5.
<u>My favorite 5 core compound exercises-
</u>
Squat
Chin-up
BB Rows
BB Bench Press
Seated DB Press
But lately I am in the heavier loads, so I dropped arm iso's to bring it down to 5.
<u>My favorite 5 core compound exercises-
</u>
Squat
Chin-up
BB Rows
BB Bench Press
Seated DB Press
My new routine has me doing:
D/B presses, incline and flat
Weighted pullups
Lever and hack squats
Weighted dips
Shrugs
D/B shoulder presses
Narrow grip Rows
Supinated highrep chinups
and on alternate days or when I feel like it:
Skullcrushers
Lying cable curls
Any less and I don't feel like I'm done...I'm used to over an hour.
D/B presses, incline and flat
Weighted pullups
Lever and hack squats
Weighted dips
Shrugs
D/B shoulder presses
Narrow grip Rows
Supinated highrep chinups
and on alternate days or when I feel like it:
Skullcrushers
Lying cable curls
Any less and I don't feel like I'm done...I'm used to over an hour.
15 for me...for now.
Squat, SLDL, Row, Bench, overhead pres, pullup, cable crunch, conventional deadlift (different time - late in the day), leg extension, good morning, calf raise, shrug, curl, skull crusher, decline dumbell bench.
Since I'm only doing the standard HST with the reccomended increments and only doing 1x15, 2x10, 3x5... then I can handle more exercises.
Later, when I increase the volume per exercise 2x15, 3x10, 5x5... again I'll reduce the number of lifts to 6
Squat, dead, bench, row, overhead press, and Pullup...maybe cable crunch too.
Squat, SLDL, Row, Bench, overhead pres, pullup, cable crunch, conventional deadlift (different time - late in the day), leg extension, good morning, calf raise, shrug, curl, skull crusher, decline dumbell bench.
Since I'm only doing the standard HST with the reccomended increments and only doing 1x15, 2x10, 3x5... then I can handle more exercises.
Later, when I increase the volume per exercise 2x15, 3x10, 5x5... again I'll reduce the number of lifts to 6
Squat, dead, bench, row, overhead press, and Pullup...maybe cable crunch too.
I
imported_drpierredebs
Guest
still 5 x 5
A: Back Squat, Incline Bench Press, Strict Military Press, Bent Rows, Weighthed Dips, Chins
B: Front Squat, Flat Bench, Dead lifts, Strict Military Press (3x3 on Dead days), Weighted Dips, Chins
A: Back Squat, Incline Bench Press, Strict Military Press, Bent Rows, Weighthed Dips, Chins
B: Front Squat, Flat Bench, Dead lifts, Strict Military Press (3x3 on Dead days), Weighted Dips, Chins
<div>
(robefc @ Oct. 22 2006,15:38)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Looks I'm the lazy bum of the forum as I'm the only one that's voted for 4 or less!</div>
Ahhh yes, the lazy one.
As long as you are doing squat, dead, bench, row - you've pretty much got it all covered. One can get HUGE with just those 4.
(robefc @ Oct. 22 2006,15:38)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Looks I'm the lazy bum of the forum as I'm the only one that's voted for 4 or less!</div>
Ahhh yes, the lazy one.
As long as you are doing squat, dead, bench, row - you've pretty much got it all covered. One can get HUGE with just those 4.
scientific muscle
New Member
<div>
(liegelord @ Oct. 25 2006,00:16)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">I do 3-5 MWF:
A: olympic squats, bench, pendlay rows
B: deadlifts, standing OH press, chins, dips, front squats
Tue. & Thur. i do olympic lifting 3-4:
Tue: full snatch, OH squats, power snatch, snatch pulls
Thur. full squat clean & jerk, power cleans, clean pulls</div>
Very nice routine, practically perfect for developing maximum strength/power. I would recommend Leige's routine strongly to anyone who is involoved in sports/athletics and who's primary goal is developing functional strength (example:a football player/wrestler/strongman competitor, etc.) Leige has all the power moves, all the heavy compounds and a nice split which allows frequent training.
Good stuff!
(liegelord @ Oct. 25 2006,00:16)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">I do 3-5 MWF:
A: olympic squats, bench, pendlay rows
B: deadlifts, standing OH press, chins, dips, front squats
Tue. & Thur. i do olympic lifting 3-4:
Tue: full snatch, OH squats, power snatch, snatch pulls
Thur. full squat clean & jerk, power cleans, clean pulls</div>
Very nice routine, practically perfect for developing maximum strength/power. I would recommend Leige's routine strongly to anyone who is involoved in sports/athletics and who's primary goal is developing functional strength (example:a football player/wrestler/strongman competitor, etc.) Leige has all the power moves, all the heavy compounds and a nice split which allows frequent training.
Good stuff!
Voted for 6.
A :
Flat Bench Dumbbell Press - Single Arm Dumbbell Rows - d/b army press - Barbell Squats - Dumbbell Single Leg Calf Raises - Abs Machine.
B:
Incline Bench Dumbbell Press - Rear Pulldown - Seated Leg Curls - Reverse Incline Dumbbell Flyes - Dumbbell Single Leg Calf Raises - Abs Machine
sets : 2*15 3*10 4 + one drop set * 5.
On 5's doing only 4 exercises.
A :
Flat Bench Dumbbell Press - Single Arm Dumbbell Rows - d/b army press - Barbell Squats - Dumbbell Single Leg Calf Raises - Abs Machine.
B:
Incline Bench Dumbbell Press - Rear Pulldown - Seated Leg Curls - Reverse Incline Dumbbell Flyes - Dumbbell Single Leg Calf Raises - Abs Machine
sets : 2*15 3*10 4 + one drop set * 5.
On 5's doing only 4 exercises.
I'm changing my response if that's OK. Back in September it was a lot. Now it's 4 on heavy squat day, 5 on light and medium squat day. On my triumphant return to HST, I'll probably be doing 7-10. Starting with the basic 7 that I use, then adding in arms and calves if I need to.
Yes, I did say triumphant return because I'm getting stronger again, growing again, but nothing has given me results like HST did during the summer of '06.
Yes, I did say triumphant return because I'm getting stronger again, growing again, but nothing has given me results like HST did during the summer of '06.
