thank you for info about partials /dropsets and forced/assited reps. that makes a lot of sense
the guy who created this routine wrote, that it is intensity which is most important and he dont do many exercises, but he takes all sets “all out”, “pretty much dorian yates style”. he wrote that he prefer reverse pyramid but it can be done using different methods, but as long as youre progressing with weight and apply intensity. he didnt mention forced reps etc but wrote
"You’ve got to push the envelope. A mindset of controlled aggression. To be so focused as to put your body and mind into each rep. This is what makes leg training so valuable. Putting your mind and emotion into it. Completing that extra rep or three that you felt was impossible to reach for, yet you completed them while your body is screaming at you to stop the set.
I believe every type of training is valuable only if the INTENSITY applied is over the top. If you are just half assing through your workouts, expect to get nothing out of it. If you want to take it easy, just remember you’ve got 165 hours in the week to do just that."
i dont want to play smartass. i will do any routine if you tell me it is good in your opinion. again sorry for my English… many people recommend sth like this from this website (Routine NR 1): www.mastover.com/articles.htm
author about this routine:
"Hmmmm… this routine looks familiar.
All good suggestions above.
My question is, are you looking for another routine simply for a change? Or have you stopped getting results? Another question; what were your beginning and ending weights used on your heaviest squat, dip, and barbell row? I’ve done this routine for 4-8 months straight. As long as my lifts kept going up, I made progress. If your beginning top end squat was 155 pounds for 5 reps, then 4 months later your top end squat with the same routine is 285 for 5 reps, you are going to be carrying significantly more muscle than 4 months ago. The only changes I’ve made to this routine was to drop a work set from each exercise once my calories dropped below maintenance when getting ready for a show.
Another reason I see people switching routines too frequently is because they don’t log their training, can’t accurately gauge progress, and get bored. You know what is boring to me? Not doing the same routine so much, but getting no results from the routine. Now that’s boring. :nod:"
but i dont know if it is suitable…?
Leg Extensions: 3x15
Stiff leg Deads 4x10
Incline BB Press 4x6-10
Weighted Dips 4x6-10
Cambered bar Skullcrushers 4x6-10
Weighted Chins 3x4-6
BB Rows 3x6-8
BB Curl 4x8-12
FRIDAY: Seated BB Press 3x6
Seated DB Press 2x8-10
Leaning laterals 2x8-10
BB Standing Calf Raise 4x15