10-13-2017, 10:23 AM
(This post was last modified: 10-13-2017, 10:27 AM by nick xynias.)
(10-13-2017, 01:44 AM)Scott Stevenson Wrote: 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
I guess there's always more than one way to skin a cat!! I've just been rotating between squat, hacksquat and smith squat on compound exercises depending on what's free - people generally are quite nice and don't mind me working in (e.g jumping and doing 1 leg extension set between my compound) but sometimes the rest period might be a bit longer...
...would that be a problem??
I'm sure because your a unit most people would jump off a machine straight away if you asked - I think I need to get a bit more size before my stature gets that reaction
(10-13-2017, 01:51 AM)Kleen Wrote: I might be doing this wrong on mine, but for that set up I do it like this...
Squat to 1 left in the tank >Leg Extension xF>Squat xF> Stretch Quads
Leg Curls xF > Stretch Hamstrings
Although I am not sure if the above is "right" as written but my quads feel the stretch so much more doing it this way than finishing hamstrings and then stretching quads. The burn and metabolic build up is far more intense to me stretching the quads right after being worked.
Also, done that way you are only trying up 2 machines at a time. Easier to manage. Especially since you can use Sissy Squats holding a DB right there next to the squat / power rack or smith machine for the Quad exercise. Then you don't ever have to leave the station.
You could also choose to stay in the station and do all three by using SLDL as your hamstring movement. Remember they do not HAVE to be isolation movements, just movements that target the muscle more directly than the rest of the legs.
As far as workout exercise choices, is going at a different less busy time an option. It is far easier to hold down multiple peices of equipment during off hours. If you are going in at 4:30AM you don't tend to have any issues with this. If a different time is not an option then choosing I would say choosing any one of the 3 that was open and doing it would be good. Just note in the log book that you doubled up on one of them during the week to explain any performance issues.
If none of the 3 you are using as the main ones are available then I would go to whatever would be your next go to option is. What was # 4 that almost made the list, go for that one in a pinch. The rotation is for variation and stimulation of different areas of the muscle to all get worked. However it is much more important to get the load sets in than getting them in on the right movement. No work no reward so just do the work when you can't do the right movement.
thanks for that idea mate! usually my only go to exercise for 'quads' is leg extension because I feel it the best - but never thought of doing sissy squat or even changing the foot positioning during my compound squat to target the muscle during busy periods of the day!
I could always camp up in the rack and just stay there the whole night
