IMO pick one BIG Leg, Push, Pull, and ab exercise and after those are done if you want to add fluff fine you did the work.
a day would be like
Nice.That seems like a really simple plan to follow. Do you think that would work as an AM/PM split done twice a week?
personally NO if I go balls out on squat hell I hardly want to DL that week let alonf the same day. you need to recover and give the exercises there due respect and attention.
I would actually do the DL HEAVY in the 1-3 rep range, squat day would be medium 5-8 reps, then I would have a third day between lighter wieght unilateral stuff like
Dips or DB work
Also, if you also needed to do some prehab type work, where would you put it; before the main lifts, after, or in between depending on movement pattern?
well you can do Light stuff for prehab prior to get warm and after sure add an exercies or two to hit weak point if you are burnt.
For instance, I tend to have problems depressing and retracting my scapulae. Dip shrugs always feel great an seem to bea way to help correct it (which i hope/think it does-mid/lower traps help to depress/retract the scapulae). Would i do them before hitting a lift that depended on that scapular stabilty for shoulder health ie. OH press?
If they make the lifting feel better as I warm up my shoulders prior to any pressing and then add more after just light work and like I said an exercise or two to hit weak pointd isolation stuff
Hope that helps,
Thanks very helpful although i think i have a hard time giving that due respect to the big lifts. truthfully, i have never done a full on heavy low rep sets of the DL or squats because i do not want to push it too soon. i have been under the impression that a beggineer should be focused a bit more on volume and getting the techniques down.
As far as the AM/PM split, what if one was to do higher rep unilateral- (like a split squat) in the morning then go heavier in the PM with a sumo deadlift? The next workout the AM could consist of a single-leg-romanian-DL (with mocerate weight) followed by a heavier front squat in the PM. Would this accomplish the same thing or actually be more taxing?