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re: Looking for some advice on my routine

Posted on 4/1/24 at 12:49 pm to
Posted by caro81
Member since Jul 2017
5074 posts
Posted on 4/1/24 at 12:49 pm to
im going to take a little different approach here to advice.

everyone will have a comment on the routine itself and what they like and its going to be all over the place.

focus less on the actual routine, focus on this:

Get enough volume of work per muscle group. For someone in the beginning phase (you), 12-16 sets per muscle/week is good. If you can get some more, great, but dont overdue it

Pay attention to time under tension. Be slow and deliberated in your movements. Make sure your technique is good. Are you doing a chest exercise? ok, make sure you are focusing on making sure the chest is doing the work, and other groups aren't coming in to over compensate. the number of reps will again swing wildly who you ask, 8-12 is a good starting point is is still what i do today. So id probably try to bump your last two sets up in volume.

intensity: you need to challenge yourself. by the last planned rep, you need to be feeling it, being not sure your going to complete it. If you whip out 12 reps and walk away whistling dixie, you did it wrong. Sounds like your doing that with your last set. Try to go for 1 rep in reserve each set.

so with your 3-4 exercise with 4 set per exercise is doing fine. an hour half is long, so make sure you stay focused the entire time. Record your lifts, and strive to go up at least little bit every session. From there adapt to what your body seems to respond to.
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