Loading and ZigZagging in Commercial Gym

[Scott Stevenson]

Hi Guys,
Wanting some advice on how to set up loading days and zigzagging in a commercial gym. Lets look at legs for example

I've set up my 3 different exercises for thighs, quads and hams all ready to rotate and know that its super important to rotate exercises - however sometimes the equipment I need for these loading sets are taken.

Is it still okay to go into a session, knowing that loading will be on the legs and instead of going with a plan, adjust ad hoc depending on whatever equipment is free, (trying as best as possible not to have 2 sessions the same loading in a row) - I ask this because sometimes the squat and smith racks are taken for upwards of 40 mins, so if I have on my program to do squats - I could literally be at the gym for 3+ hours

also in terms of zigzagging at higher tiers - I know for a session of 2 sets of thighs, 1 set quads and 1 set ham, you would preferably go
Squat - leg extension (Failure) - squat (failure) - ham curl (failure)..

...because of the above issue with my gym, would it still be just as beneficial if I am unable to get to those machines to go
squat - squat (failure) - leg extension (failure) - ham curl (failure)

How do/did you guys get over training in busy commercial gyms?? Thanks everyone!

Nick,

I'd search around here a bit as I've addressed this a few times.

Not being able to get to a squat / power rack or smith machine could def. be an issue, regardless of what program you're doing - those are just basic piece of equipment. This is where folks might try to work in or find a different time of day to train (or do Day 1 and 2 of the program on weekdays when the chances are best of getting access to those pieces..)

As far as two compound exercise sets right in a row, hopefully someone can wait just a matter of 5 minutes for you do your 2nd set, or literally bout 3 minutes longer than if you did the isolation set in between.

FYI, i don't feel that what you use for the isolation exercise is quite as important as the compounds, so if you need to sacrifice an exercise d/t a busy gym, I'd make it the isolation exercise. E.g., for legs, if you can't make it happen, you can probably alway just jump in for a set of knee extension or ham curls. (Just be safe and sure that the machine is set up properly etc., as in that case you might not have done a warm-up there. inn those worst case scenarios, ending to the upper end of the 6-12 rep range (i.e., doing ~12 reps) would be favorable )

In the above scenario with upper body loading set zig zagging, it could also be that you squeeze in a rep or two of said isolation execs. E.g., if doing an overhead press zig zagged with DB laterals (that you hadn't planned on doing, and hadn't warmed up on), you might do the OH press and then walk right over to the DB rack and grab a light weight to do literally 2-3 practice reps and THEN start your rest interval. (This would just be to prime the nervous system for the movement and solidify in your mind of the load you'll choose in your fatigued stated when you do the actual Loading Set of DB side laterals.)

-S