I only do one body part per day, per week. Here's what I did yesterday for legs. Please let me know your thoughts
Squats 12, 10, 10, 8, 8
Leg Presses 12, 10, 10, 8, 8
Extensions 12, 10, 10, 8, 8
Reverse hamstring curls 12, 10, 10
Sitting hamstring curls (Cybex Machine) 12, 10, 8
Standing calf raises 12, 10, 10, 10, 8
Sitting calf raises 12, 10, 10
All exercises to failure.
I'm sore today. When I finished yesterday, I could barely walk. I heard you're supposed to wreck each body part if you only train it once per week and that's what I did.
Your thoughts, comment, suggestions and criticisms are encouraged and sought.
Uh, if your goal is to be sore, then you've got the ultimate workout.
If you want strength, size, or endurance, there are probably better alternatives.
What is your goal?
Size. Strength is a secondary concern but will follow size anyway.
I've been working out for a couple of years and I don't think something like WBB1, 2 or 3 is quite enough.
Going to failure on every set is going to burn you out pretty fast, I'd say. That's the main problem - very taxing on muscles, but unneccesarily taxing on the CNS.
For size, I've had really good luck with 5x10 for squats, in a pyramid. Never getting to failure but coming close on the middle set. I also focus on heavy SLDLs as a ham exercise. After that I might add a few narrow stance leg press sets to focus on quads. If you can do all three of these exercises with high intensity, you probably won't need (nor be able) to do anything else. Oh, and do calves too.
I'd scrap the extensions, and both hamstring curls.Originally Posted by Thunderstorm
I'd do either SLDL or RDL. Also, I'd add glute/ham raises. Everything else is good.