Chris, would you mind posting your choice of exercises with reps/sets?
Sure, but keep in mind this all a big experiment for me right now, plus some of my program is designed around my needs and may not work for everyone. For example, I’m really taking care of recovery with Surge, foam roller work, The Stick, etc. Will soon add 4-AD-EC too. If someone else isn’t doing all this, then they may not progress as well as I hope to.
As noted by others in this thread, there are many options here. For one you can keep the same exercises and switch around the reps and sets: light day, heavy day, medium day etc. Or you can keep the same sets and reps and vary the exercises. Or you can do both.
Right now I’m shooting for a pretty wide target in reps (8-12) as this in the experimental first week of the program. I chose 8-12 because, very generally speaking, the less sets the more reps you should do. Example: 3 x 10. And the more sets the less reps: 10 x 3. I’m doing 2 sets per exercise, not counting a warm-up when needed, so I’m going for a higher number of reps.
Right I’m using 9 to 11 exercises per training session, 2 sets each. Yep, that’s a little high, although that number does include abs and calves which don’t take too much out of you as compared to squats and deadlifts. I’m also doing some direct arm work which probably isn’t even necessary give the rest of the compound movements.
I switch exercises each session for 3 sessions (one week) then plan to repeat them. Example of a week of chest training:
Monday: Flat BB bench
Wed: Flyes and dips (a mistake, as mentioned above, should’ve picked one or the other, not both)
Friday: Incline DB press
Other exercises are mostly standard B & B’s (Big & Basics): deadlift, front squat, stiff leg deadlift, pull-up, overhead press, etc.