Hi coach i’ve now been training for almost 4 years. I’m now running a whole body approach because i’m really short on time. Well, i am founding it very efficient and effective. I’ve been structuring my routine following what you wrote in one of your article https://www.t-nation.com/training/training-strategy-handbook
Whole Body Approach (Monday, Wednesday, Friday):
- One basic quad dominant exercise (a form of squat, leg press, etc.)
- One basic hip dominant exercise (Romanian deadlift, good morning, stiff-leg deadlift, sumo deadift, reverse hyper, etc.)
- One upper body horizontal pull exercise (chest-supported rowing, one-arm dumbbell row, etc.)
- One upper body horizontal push exercise (decline, flat, or low incline bench press with a bar or dumbbells)
- One upper body vertical pull exercise (weighted chins or pull-ups, lat pulldown variation, etc.)
- One upper body vertical push exercise (high incline or seated press with a bar or dumbbells)
With a few fluffy pump direct arm work at the end. Almost every exercise is two set to failure: a set of 6-10 reps, a back off set of 10-15 reps.
Just as i’m finding this approach great, i have the fear of “overly taxing my lower back with axial loading”: I am almost everyday squatting, rowing and dealifting. I train in a garage gym with barbells, dumbells and a smith machine, so i don’t have the chance of using things like a leg press, a hack squats or a leg curl.
I was thinking about:
Squatting monday, lunging/single leg squatting on wednesdays, smith squats on fridays
Rowing on monday, Dealifting (mainly with trap bar)/rack pulling on wednesdays, Power Shrugging on Fridays
Hip thrusting on mondays, Nordic ham curl on wednesdays, RDLs on fridays
Does this make sense to you or is it still excessive? Thank you in advance