I’ve been going super hard the past 3 months, over the past 3 years it’s been sporadic and honestly a waste of time. Would be serious for a month or two and then get lazy. Generally I’ll either train chest/arms/back and shoulders/ legs or I’ll do chest and triceps, back and biceps, shoulders and legs. I incorporate core on every gym day in some fashion. Generally train pyramid or reverse pyramid style, some days mainly free weights some days mainly machines I really try and keep my muscles guessing though.
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Gotcha. I was going to suggest starting beginning/intermediate DC but it might be a little early for that. I've found the best success for muscle gain with DC style rest-pause training, bar none. Many will agree it's one of the best for pure size gain. My personal number 2 is Mountaindog. What most don't realize is that John Meadows does always push progressive overload with his style, not just volume. This has worked out to be my favorite style because I can balance proper progressive overload with injury prevention better than with straight DC. I'll lay out an example of how I structure my workouts here.
Mon - Chest/delts
Tues - Back & calves
Wed - Off
Thurs- Legs
Fri - Arms
Sat - Off or a light pump workout
Sun - Off
The workouts go like this:
1st exercise is to warmup and get the blood flowing. Progressively heavier sets working up to a tough 12. For chest it's usually machine press, back is assisted pullups, etc.
2nd: Progressive overload/heavy movements. This is the same exercise every week during a training cycle. Each week I strive to beat the logbook with either more weight or more reps with the same weight. I switch these out when I either start to plateau or it starts bothering me (I'm injury prone). Usually straight sets working up to an all out set of 6-8, or if I get stuck I'll throw in a DC style rest-pause set with the same weight.
3rd: Pump exercise. Something to really get the blood flowing. Machine press, plate loaded machine press, DB rows, Smith rows, machine rows, etc. I'll leave these off at first and add it in to progress intensity during training cycle
4th: Work from stretched position. Pec deck flyes, cable flyes, DB pullovers, stretchers, etc
For delts I typically hit all 3 heads starting with rear or middle. I switch up weight and volume because I've found my delts respond best to more volume vs overload. Something like DB hang and swings, lateral raises of some sort, then I finish with a pressing movement. My shoulders are already gravelly enough...
Legs I have stuck with a combo DC/Mountaindog style because they respond to heavy weights followed by being blasted into oblivion. Hamstring curls first to get the blood flowing. I progressively overload these with weight and volume as a training cycle progresses. Then I warm up my quads and do my heavy movement, which is squats or leg press, I alternate. 2 sets of 6 is what I shoot for. Then I move to the next exercise, where I do a high rep set of 20-25 on something like hacks or something I can rack easily. Then walking lunges until I can't walk or leg extensions supersetted with step ups are my go tos. Then RDLs to work the hams from the hinge side.
Being young, beginner DC might work out for you too since your recovery will be better than mine. It's extremely hard but it works