For the past 14 weeks I’ve been doing Starting Strength and 531 for the OHP when I stalled a second time. Have gained about 20#s, been seeing all kinds of strength gains (now doing worksets of 270 on the squat), but for at least the next six weeks I will need to change it up. Monday I’m going to have my first of two PRP injections in my hip to help fix a torn labrum. While the labrum is mending, the Dr doesn’t want me to do any weighted exercise that requires more than 20 degrees of flexion.
Given this limitation, I thought it would be best to change to a BB split (my goals are actually more aesthetic than performance anyway) so I can work my upper body with more frequency. As tempting as it is to just do bench and bicep curls all day every day, I’ve spent the past five or six days researching this site learning about rep scheme and splits, so here we go:
Quads: Leg extentions, Modified Squats?, Step-Ups off a small step
Chest: Bench, Flys, Dips
Calves: Seated raise, Standing Raises
Back: Pull ups, DB Rows, Lat Pull downs, Close grip row
Hamstring: Leg Curls, Modified deadlifts?
Traps: Shrugs, Farmers walk
Abs: Planks, russian twists, curls, and ab roller
Triceps: Rope extention, cable extention, push ups
Biceps: BB curls, Hammer curls
Shoulders: OHP, lateral raise, rear delt raise
Calves: Seated and standing raises.
Thinking I should still follow the SS for bench and 531 for the press, but I’m willing to give that up if you think that messes everything else up.
For pretty much everything else:
Week 1: 2 sets 12 reps, 1-2 min rest
Week 2: 3 sets 8 resp, 1-3 min rest
Week 3: 4 sets 5 reps, 1-4 min rest
So my questions are:
Do I have enough exercises per bodypart? I’m not very familiar with exercises besides the three big PL, so I took these from the “best exercise for X” series
Is the rep scheme ok? Is trying to maintain the SS and 531 program going to mess everything else up? Honestly I’m fine giving it up since I’m more concerned with looks than strength, I just figured I’m such a noob going for either one can satisfy both goals.
Should I do this routine on a MWF schedule, or do it three days on, one day off?
Should I try to go to failure on the last set of the exercises? I read in some places you should always go to failure, but others say it’s good for training to leave something in the tank, so I’m a bit confused.
I kind of hate that I’m asking this question, I know there are so many noobs on here that ask for this kind of help, but I really did try my best to come up with it on my own. I thank you for all and any help.