11-01-2014, 04:48 PM
Hi Scott and others,
So, I thought I’d ask for some tips on picking some leg exercises and scheduling etc. I have some pretty basic questions in here, so I apologies if it is too low level, but I want to get it clear. I have started playing around with a Tier 1 blast, so far I feel I’ve had great results, but some of my choices were made on a whim and I think I could have probably scheduled it better (I usually get this thought when I’m crying during a quad stretch after hitting quads with two compounds, wishing I chose something else)
So, we have about 8 exercises for ‘legs’ (Thighs quads hams) per week in Tier 1, so that is 24 options before repeating.
I have been doing several exercises twice in three weeks, once as a load set, the next time as a pump set. Is this ok/enough variety? For example, I’ll do squats on day 1 week 1 for “Thigh Loading”, and then again say on week 2 day 2 as a ‘pump’ exercise. Same with front squats (about a week and a half between). I also do say hacks as a muscle round and a pump exercise for quads. Is this ok? Anybody got an overuse issue or stalled on the logbook from something like this?
Also, what are your thoughts on walking Lunges as a pump exercise? I did these, but then I thought that these may not fit the ‘pump’ criteria because I alternate. I mean, they hurt and I definitely get a pump, but are not continuous reps. Has anybody else experimented with this? I don’t really want to do it one leg at a time because... well, you know why
Also, timing:
Real basic stuff here:
For Muscle rounds (well, tier 1, so 1 MR and 2 Pump) I stretch in between quads and hams . So, warm up thigh, do MR, rest/warm up quads, do the pump set, stretch quads, then warm up hamstrings, do pump set, then stretch hams, then warm up calves etc. Is that correct? That's different from ‘Load’ days, where I warm up everything, Thigh set, rest, Quad set, rest, Ham set, stretch quads, stretch hams?
Thanks
So, I thought I’d ask for some tips on picking some leg exercises and scheduling etc. I have some pretty basic questions in here, so I apologies if it is too low level, but I want to get it clear. I have started playing around with a Tier 1 blast, so far I feel I’ve had great results, but some of my choices were made on a whim and I think I could have probably scheduled it better (I usually get this thought when I’m crying during a quad stretch after hitting quads with two compounds, wishing I chose something else)
So, we have about 8 exercises for ‘legs’ (Thighs quads hams) per week in Tier 1, so that is 24 options before repeating.
I have been doing several exercises twice in three weeks, once as a load set, the next time as a pump set. Is this ok/enough variety? For example, I’ll do squats on day 1 week 1 for “Thigh Loading”, and then again say on week 2 day 2 as a ‘pump’ exercise. Same with front squats (about a week and a half between). I also do say hacks as a muscle round and a pump exercise for quads. Is this ok? Anybody got an overuse issue or stalled on the logbook from something like this?
Also, what are your thoughts on walking Lunges as a pump exercise? I did these, but then I thought that these may not fit the ‘pump’ criteria because I alternate. I mean, they hurt and I definitely get a pump, but are not continuous reps. Has anybody else experimented with this? I don’t really want to do it one leg at a time because... well, you know why
Also, timing:
Real basic stuff here:
For Muscle rounds (well, tier 1, so 1 MR and 2 Pump) I stretch in between quads and hams . So, warm up thigh, do MR, rest/warm up quads, do the pump set, stretch quads, then warm up hamstrings, do pump set, then stretch hams, then warm up calves etc. Is that correct? That's different from ‘Load’ days, where I warm up everything, Thigh set, rest, Quad set, rest, Ham set, stretch quads, stretch hams?
Thanks