MikeH
Bring the gain
Been pretty consistent with Legs/Push/Pull for the last couple years and it's probably been the best thing for me. All workouts start with a heavy compound, then usually 2-3 isolation exercises per body part with higher reps. Example:
Barbell Squats - work up to heavy set of 3-5 (somewhere in the 455-475lbs range)
Romanian Deadlifts - 3x8 with moderate weight, but focus on slowing the eccentric
Leg Extensions - Pyramids of 20/15/10 with increasing weight
Leg Curls - Same as extensions
Calf Raises - "Myosets", which are an initial set of 20, rest 10 seconds, do 5 reps, rest 10 seconds, do 5 reps, repeat until failure
Then I'll throw in some adductors most days to build leg width. My Push and Pull days are essentially the same setup. Heavy weight to target the general area, then accessory work to fill the individual muscles up. I've also been adding an arm day with some secondary shoulder work once a week as well. Current goal is to push up to about 215 bw while not being a fat shit. I'm currently around 197 and approx. 12% BF.
Barbell Squats - work up to heavy set of 3-5 (somewhere in the 455-475lbs range)
Romanian Deadlifts - 3x8 with moderate weight, but focus on slowing the eccentric
Leg Extensions - Pyramids of 20/15/10 with increasing weight
Leg Curls - Same as extensions
Calf Raises - "Myosets", which are an initial set of 20, rest 10 seconds, do 5 reps, rest 10 seconds, do 5 reps, repeat until failure
Then I'll throw in some adductors most days to build leg width. My Push and Pull days are essentially the same setup. Heavy weight to target the general area, then accessory work to fill the individual muscles up. I've also been adding an arm day with some secondary shoulder work once a week as well. Current goal is to push up to about 215 bw while not being a fat shit. I'm currently around 197 and approx. 12% BF.