Seated Press Behind the Neck on Smith Machine - 3 sets x 25 Rep Goal
Bent Barbell Row on Smith Machine- 3 sets x 25 Rep Goal
I just love the contraction I get on these with the Smith Machine vs Free weights.
Lower 2.
Leg Press - 3 sets x 40 Rep Goal
Feet Forward Smith Squats - 3 sets x 25 Rep Goal
Smith Machine Good Mornings - 3 sets x 25 Rep Goal
Hamstring Curl - 3 sets x 50 Rep Goal
Weighted Sit Ups - 3 sets x 50 Rep Goal
Arms.
A1. Weighted Dips - 5 x 4-6 (2 secs hold at stretched position)
A2. Skullcrushers - 5 x 6-8 5 x 4-6 (2 secs hold at stretched position)
B1. Arm Blaster Curl - 5 x 4-6 (2 secs hold at stretched position)
B2. Incline Curls - 5 x 4-6 (2 secs hold at stretched position)
Goal is the most important part of constructing any plan. What will you measure weekly/monthly to know if your plan is working? Why do you believe such high volume plan is right to hit that goal? What kind of nutrition plan is accompanying your training plan?
etc
I donāt really love doing the ārate my planā thing (is that a video game culture maybe?), but I donāt see anything horrific here. As long as youāre progressively overloading those rep targets, I predict big arms in your future.
OR you could just follow any other plan that a professional wroteā¦
I wasted years of progress by fumbling around, thinking i was smarter than people who do this kind of stuff for a living.
Run Starting Strength for a few months, or until your lifts stall. Then find yourself a nice program written by someone who actually knows what theyāre talking about.
I am confused, is your āRep Goalā the total number of reps you are targeting for that exercise and you expect it will take you approximately 3 sets to chip away at it (ie 3x25 or 3x50 āRep Goalā) or are you actually doing 3 sets of 25 reps on everything?
A Rep Goal system is a method of getting the most out of each set. 3 sets of bench could have a rep goal of 25 for example. When youāre pushing that hard on each set you can end up with things like 9, 8, 6 (23 total). The following week you may get 10, 8, 7 (25 total)ā¦ and then add weight.
Itās decent for beginners, but after a while when the weight gets heavy, a rep goal system on the compounds can be a bit silly for a few reasons. Pushing that hard on multiple sets will grind on your body pretty quickly. I think it can always remain decent for isolations though.
@cdep89@mechinos i think this method is great for advanced folks too. DoggCrapp uses rep ranges, so once you eclipse the top end - time to increase weight.
Arenāt rep ranges in DoggCrapp often done in large rep ranges, like a 5-20 or something? From my understanding people would often take a set as far as they safely can in say 5-8, and then do a lighter set of 12-15 or similar. This is of course on the exercises that rest-pause isnāt advocated. Weāre talking straight sets here. Iāve never ran or overly looked at DC so Iām not sure.
The rep goal system can be great for advanced users in some instances, but as my post pointed out, on the major compounds it can be silly. Taking multiple sets to their absolute maximum on something like heavy squats all in the same intensity range can create problems when the weights are more demanding. I think they are different beasts for different purposes so canāt be compared much.
I like rep goals for things like EDT. For example, 50 total reps in an exercise with a weight that is a 12-15 rep max and the goal is to get the reps done as quickly as possible without compromising form or rushing the reps. Then the goal week to week is to lower the amount of time it took to get the reps. Iām enjoying this aspect of the program Iām doing right now.
For heavy exercises, 11-15 reps
For Bodyweight (loaded pull ups/dips), 10-20
For everything else, 20-30 reps
*except squats. Squats are 20 rep Widowmakers.
I strongly recommend it. No one has ever lost size on DCā¦ helps one learn what āfailureā really feels like lol
