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Quads 3x/week?

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Feb 5, 2017
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that looks like a solid workout there, is this something you use with a push pull legs split and then have a leg/pull combo day or what is the split there?
Hi there,
usually: in brackets are working sets
Legs (Ham focused) (7-9 Sets) + Back (6-7 Sets) + sometimes a touch of Biceps (1-2 sets)
Chest (6-8 Sets) + lateral delts (5 sets) + triceps ( 4-5 sets)
Legs touchup 1-2 reps short of failure (2-3 Hams, 2-3 Quads) + Back (4-6 sets) + rear delt (2-3 sets) + biceps (3-4 sets)
Chest (6-8 Sets) + lateral delts (5 sets) + triceps ( 4-5 sets)
rest
Legs (Quad focused) (7-9 Sets) + Back (6-7 Sets) + sometimes a touch of Biceps (1-2 sets)
Chest (6-8 Sets) + lateral delts (5 sets) + triceps ( 4-5 sets)
Legs touchup 1-2 reps short of failure (2-3 Hams, 2-3 Quads) + Back (4-6 sets) + rear delt (2-3 sets) + biceps (3-4 sets)
calves and abs usually also eod

more or less like this.
But it is not fixed.
i take breaks when necessary. Usually i can go 4on 1 off 3on 1off if i manage volume correctly and really dont overdo the legs touchup day in terms of intensity for legs.
but i might throw in a shoulder + arms day once every second rotation or something like that.. i keep it pretty flexible
 

Baphomet36

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It's a circular argument about semantics at this point. My view (and that of the NSCA and every other strength training organization and educational forums/schools/resources) is that using volume is a way to progressively overload. It's just math. Progressive overload isn't a "feeling".

You can absolutely progressively overload without training to failure as long as you are challenging the body to essentially "do more" over time. Weight, reps, sets.

Maybe where we are going off the rails is there must be enough mechanical tension. I'm not saying lifting an empty barbell 5 times and doing it two extra sets when all sets take zero effort is progressive overload.

That is why in my 10x3 example where you never come close to failure, you are lifting 80% plus your 1RM for 30 reps. No failure but extreme mechanical tension.


In a practical sense we are arguing about nothing. I'm saying to effectively and progressively grow and get stronger you must continue to push the body in a new place with weight, sets, or reps with "challenging" amounts of effort.
Well I never said you have to go to failure. You do have to get damn close those last 5 reps are the stimulating or effective reps.
So the further you are from failure the less effective reps you have in a set.
Again you don’t understand the difference between progressive overload and volume load.
I never said anything about feeling but you can feel when the weight moves slower and you are closing in on failure.
What is your extreme mechanical tension? It’s either less or the same.
 

Hulksmashs

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I’m damn near close to 40. 24 hr gym doesn’t have a back extension. I would like to do that before squats to strengthen the lower back but I’m doing 3 times per week myself with the quads
 

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