Thank you very much Mr. Staley! Big fan of your articles! Thanks for replying and making this clearer to understand!
[quote]Charles Staley wrote:
If you suffer from “paralysis by analysis” as you claim, a helpful strategy is to incorporate flexible “tactics” within a consistent strategy or framework.
I’ll have an article on that subject appearing here at T-Mag soon BTW.
So while I don’t know much about you or your goals, I’ll offer a suggestion that you can take for a test drive and see how if fares for you:
First, create a list of “compulsory” lifts that you’re going to perform no matter what. These lifts are chosen based on their ability to get you closer to your goals. Since I don’t know what your goals are, I’ll pick them based on strength, power, and hypertrophy outcomes:
A Session:
Bench
Row
Squat
B Session:
Pull up
Dip
Deadlift
As for sets/reps, there are a thousand ways to go, so why not take 4 configurations that have been statistically successful, and rotate them on a 4-week cycle? For example:
Week 1: 5x5
Week 2: 10x3
Week 3: 3x10
Week 4: 5,4,3,2,1
Next, choose “optional” lifts that you may or may not perform, depending on time and energy constraints. Based on your original list, these would be:
A Session:
Lunges
Bicep Curl
Tricep Curl
B Session:
Seated Calf Raise
Cuban Press
Face Pull w/ DB
For these exercise, I’d stay flexible with sets & reps- do what feels appropriate at the moment.
This is getting a bit long so I’ll leave it at that for the moment- hope it provides some direction for you…
flyboy16 wrote:
I’m going to finish the 5x5 program offered by Bill Starr and Glen Pendlay, but after that I was looking to do an A-B split. My exercise choices are:
A-
Bench
Row
Squat
Lunges
Bicep Curl
Tricep Curl
B-
Pull up
Dip
Deadlift
Seated Calf Raise
Cuban Press
Face Pull w/ DB
Can somebody please suggest a progression or set/rep cycle? I’ve found that I focus to much on designing a “perfect” workout, and that it helps to get another’s input. My goals are to increase maximal strength, as I wish to improve my lb for lb ratio. I’m 5"7, ~168 at 15% body fat.
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